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Training Log Archive: Steffen

In the 7 days ending Aug 27, 2018:

activity # timemileskm+m
  Orienteering2 2:37:31 14.8(10:39) 23.82(6:37) 15062 /72c86%
  Cycling5 2:23:58 27.33(11.4/h) 43.99(18.3/h) 675
  Running3 2:21:23 15.13(9:21) 24.35(5:48) 464
  Strength2 55:00
  Total10 8:17:52 57.27 92.16 128962 /72c86%
  [1-5]10 8:15:07
averages - weight:69.1kg

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Monday Aug 27, 2018 #

7 AM

Cycling 29:48 intensity: (3:24 @1) + (5:48 @2) + (19:47 @3) + (49 @4) 10.09 km (20.3 kph) +118m
ahr:129 max:147

4 PM

Cycling 37:32 intensity: (1:49 @0) + (2:46 @1) + (11:50 @2) + (20:12 @3) + (55 @4) 10.8 km (17.3 kph) +207m
ahr:125 max:149

5 PM

Strength 30:00 [3]

6 PM

Cycling 4:12 intensity: (41 @0) + (1:03 @1) + (1:14 @2) + (1:14 @3) 0.91 km (13.0 kph) +22m
ahr:112 max:137

Sunday Aug 26, 2018 #

Event: Offene Offenbach-Dietzenbacher Vereinsmeisterschaft / 10. RMRL
 
10 AM

Running 10:07 intensity: (6 @1) + (4 @2) + (2:15 @3) + (7:40 @4) + (2 @5) 1.62 km (6:16 / km) +12m 6:02 / km
ahr:148 max:164 shoes: VJ Integrator (2016)

Orienteering race 1:20:57 intensity: (3 @0) + (5 @1) + (19 @2) + (13:39 @3) + (45:05 @4) + (21:46 @5) *** 10.46 km (7:44 / km) +63m 7:31 / km
ahr:156 max:174 spiked:20/27c shoes: VJ Integrator (2016)

Control 23 was set wrong so the extras was to verify I was at the right place. All others are real mistakes.

Saturday Aug 25, 2018 #

Event: RheinMainCityRace
 
3 PM

Orienteering race 1:16:34 intensity: (5 @1) + (44 @2) + (5:40 @3) + (55:19 @4) + (14:46 @5) ** 13.36 km (5:44 / km) +87m 5:33 / km
ahr:157 max:176 spiked:42/45c shoes: Inov8 Trailtalon 250

Long distance on urban map. Not so difficult but I found enough posibilties to make mistakes.

Friday Aug 24, 2018 #

Note
weight:69kg (rest day)

Thursday Aug 23, 2018 #

6 PM

Running intervals 1:08:49 intensity: (8 @0) + (1:36 @1) + (8:49 @2) + (27:55 @3) + (17:01 @4) + (13:20 @5) 11.86 km (5:48 / km) +250m 5:15 / km
ahr:144 max:174 shoes: Nike Zoom Air Pegasus 32

Pyramide run on hilly terrain. 1, 2, 3, 4, 5, 4, 3, 2, 1 min (0.27, 0.5, 0.7, 0.97, 1.16, 0.87, 0.65, 0.45, 0.37) +warmup/cooldown. Until the 5 min it feels OK. Afterwards it was really hard.

Wednesday Aug 22, 2018 #

Note
weight:69.2kg

7 AM

Cycling 29:48 [3] 10.27 km (20.7 kph) +105m

5 PM

Cycling 42:38 [3] 11.93 km (16.8 kph) +223m

Back home with a stop at the gym.

Strength 25:00 [4]

Tuesday Aug 21, 2018 #

5 PM

Running 1:02:27 intensity: (4 @0) + (16 @1) + (4:07 @2) + (43:52 @3) + (14:08 @4) 10.88 km (5:44 / km) +201m 5:15 / km
ahr:140 max:154 shoes: Asics fuzeX Lyte

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