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Training Log Archive: Steffen

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Running3 2:00:42 13.34(9:03) 21.46(5:37) 305
  Workout7 1:42:24
  XC Skiing (classic)1 1:18:38 7.84(10:01) 12.62(6:14) 90
  XC Skiing (skating)1 1:02:31 7.33(8:32) 11.79(5:18) 32
  Orienteering2 59:55 4.61(13:00) 7.42(8:04) 2029 /15c60%
  Strength1 57:00
  Total13 8:01:10 33.12 53.3 6299 /15c60%
  [1-5]13 8:00:49
averages - sleep:7.5 rhr:48 weight:69.1kg

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

Note
rhr:51 slept:8.5

10 AM

Running warm up/down 9:56 intensity: (2 @1) + (9 @2) + (3:33 @3) + (6:12 @4) 1.56 km (6:22 / km) +84m 5:00 / km
ahr:146 max:161 shoes: VJ Integrator (2016)

Orienteering 28:33 intensity: (9 @1) + (1:09 @2) + (9:12 @3) + (16:23 @4) + (1:40 @5) *** 3.47 km (8:14 / km) +97m 7:13 / km
ahr:147 max:168 spiked:3/6c shoes: VJ Integrator (2016)

Together with Jakob. 3 rounds to set controls for each other. Had some problems to verify the right objects.

Running warm up/down 8:58 intensity: (1 @1) + (8 @2) + (6:22 @3) + (2:27 @4) 1.57 km (5:44 / km) +28m 5:15 / km
ahr:141 max:159 shoes: VJ Integrator (2016)

1 PM

XC Skiing (classic) 1:18:38 intensity: (29 @1) + (31:09 @2) + (46:21 @3) + (39 @4) 12.62 km (6:14 / km) +90m 6:01 / km
ahr:128 max:152

Together with my sister while Jakob was skating with my brother in law.

Saturday Jan 19, 2019 #

Note
rhr:43

10 AM

Workout 22:51 [2]
ahr:68 max:102

1 PM

XC Skiing (skating) 1:02:31 intensity: (18 @1) + (49 @2) + (17:35 @3) + (42:56 @4) + (53 @5) 11.79 km (5:18 / km) +32m 5:14 / km
ahr:149 max:165

Together with Jakob. Together means I saw him sometimes.

Friday Jan 18, 2019 #

Note
weight:69.7kg

6 AM

Workout 8:00 [3]

5 PM

Strength 57:00 [4]

Thursday Jan 17, 2019 #

6 AM

Orienteering 31:22 intensity: (4 @0) + (1:05 @1) + (10:33 @2) + (14:19 @3) + (5:21 @4) ** 3.95 km (7:56 / km) +105m 7:00 / km
ahr:132 max:159 spiked:6/9c shoes: VJ Integrator (2016)

Early morning night-O

Workout 9:37 [1]
ahr:85 max:98

5 PM

Running intervals 13:14 intensity: (8 @0) + (7 @1) + (1:11 @2) + (3:44 @3) + (7:33 @4) + (31 @5) 2.42 km (5:28 / km) +45m 5:00 / km
ahr:148 max:166 shoes: Inov8 Trailtalon 250

15 x 20 s with 10 s brake +warmup/cooldown. More intensive than expected.

Wednesday Jan 16, 2019 #

Note
rhr:41 weight:68.9kg

6 AM

Workout 8:00 [3]

6 PM

Workout 33:56 [2]
ahr:70 max:108

Tuesday Jan 15, 2019 #

Note
rhr:54

6 AM

Workout 5:00 [2]

5 PM

Running 1:28:34 intensity: (9 @0) + (6 @1) + (8:05 @2) + (1:14:13 @3) + (6:01 @4) 15.92 km (5:34 / km) +147m 5:19 / km
ahr:136 max:152 shoes: Asics fuzeX Lyte

8 PM

Workout 15:00 [1]

Monday Jan 14, 2019 #

Note
rhr:53 slept:6.5 weight:68.8kg (rest day)

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