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Training Log Archive: Steffen

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running3 1:46:39 11.56(9:14) 18.6(5:44) 282
  Workout6 1:43:37
  Strength2 1:05:00
  Orienteering1 27:03 1.76(15:20) 2.84(9:31) 8114 /14c100%
  Total11 5:02:19 13.32 21.44 36314 /14c100%
  [1-5]11 5:01:51
averages - rhr:51 weight:68.5kg

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MoTuWeThFrSaSu

Sunday Nov 17 #

8 PM

Running warm up/down 2:21 intensity: (14 @0) + (34 @1) + (1:31 @2) + (2 @3) 0.32 km (7:23 / km) +40m 4:31 / km
ahr:106 max:123 shoes: VJ Integrator 17 StarStud

Orienteering 27:03 intensity: (6 @0) + (35 @1) + (7:26 @2) + (15:57 @3) + (2:59 @4) ** 2.84 km (9:31 / km) +81m 8:20 / km
ahr:128 max:152 spiked:14/14c shoes: VJ Integrator 17 StarStud

Just a old course I had at home.

Running warm up/down 1:59 intensity: (4 @1) + (12 @2) + (1:35 @3) + (8 @4) 0.34 km (5:51 / km)
ahr:130 max:141 shoes: VJ Integrator 17 StarStud

Saturday Nov 16 #

Note
weight:68.4kg

8 AM

Workout 18:00 [3]

9 PM

Workout 18:00 [1]

Friday Nov 15 #

5 PM

Strength 30:00 [4]

Thursday Nov 14 #

Note
weight:68.7kg

6 AM

Running tempo 24:01 intensity: (4 @0) + (4 @1) + (2:20 @2) + (9:54 @3) + (10:29 @4) + (1:10 @5) 4.14 km (5:48 / km) +78m 5:18 / km
ahr:138 max:162 shoes: Lunge Neo Run

2 k fast in 8;52 min +warmup/cooldown.
Original plan was to go for 2 x 2 k, but wasn´t in the mood for it.

Wednesday Nov 13 #

Note
rhr:48

6 AM

Workout 6:37 [3]
ahr:94 max:133

8 PM

Workout 32:15 [2]
ahr:88 max:134

Tuesday Nov 12 #

Note
rhr:53

4 PM

Running 1:18:18 intensity: (4 @0) + (5 @1) + (4:55 @2) + (56:53 @3) + (16:21 @4) 13.8 km (5:40 / km) +163m 5:21 / km
ahr:134 max:149 shoes: Asics DynaFlyte 3 SP

7 PM

Workout 13:45 [1]
ahr:83 max:100

Monday Nov 11 #

Note
weight:68.4kg

5 PM

Strength 35:00 [2]

8 PM

Workout 15:00 [1]

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