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Training Log Archive: Steffen

In the 7 days ending Sep 20:

activity # timemileskm+m
  Cycling8 4:21:49 58.96(13.5/h) 94.89(21.7/h) 1227
  Running3 1:59:07 13.26(8:59) 21.33(5:35) 162
  Orienteering1 51:39 2.29(22:35) 3.68(14:02) 1567 /7c100%
  Workout2 21:09
  Total14 7:33:44 74.5 119.9 15457 /7c100%
  [1-5]14 7:31:40
averages - rhr:48 weight:68.3kg

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MoTuWeThFrSaSu

Sunday Sep 20 #

Note
rhr:59 weight:68.1kg

8 AM

Orienteering 51:39 intensity: (1:30 @1) + (16:29 @2) + (11:27 @3) + (20:18 @4) + (1:55 @5) *** 3.68 km (14:02 / km) +156m 11:35 / km
ahr:133 max:165 spiked:7/7c shoes: NVII Terra Dobb

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Saturday Sep 19 #

Note
rhr:52

7 AM

Cycling 43:14 intensity: (9 @1) + (8:41 @2) + (22:39 @3) + (11:45 @4) 15.82 km (22.0 kph) +154m
ahr:132 max:154

3 PM

Cycling 40:53 intensity: (1:11 @1) + (8:39 @2) + (16:35 @3) + (10:18 @4) + (4:10 @5) 14.85 km (21.8 kph) +192m
ahr:134 max:165

6 PM

Running 20:10 intensity: (3 @1) + (1:06 @2) + (6:34 @3) + (12:27 @4) 3.35 km (6:01 / km) +60m 5:32 / km
ahr:140 max:155

Friday Sep 18 #

Note
weight:68.4kg

7 AM

Cycling 27:56 intensity: (8 @1) + (3:06 @2) + (10:09 @3) + (14:33 @4) 10.59 km (22.7 kph) +116m
ahr:138 max:156

3 PM

Cycling 30:59 intensity: (1 @0) + (1:26 @1) + (6:56 @2) + (11:25 @3) + (11:11 @4) 10.66 km (20.6 kph) +177m
ahr:131 max:152

7 PM

Workout (Yoga) 11:13 [1]
ahr:72 max:93

Thursday Sep 17 #

Note
weight:68.8kg

5 PM

Running 44:58 intensity: (3 @0) + (5 @1) + (1:58 @2) + (26:09 @3) + (16:43 @4) 7.96 km (5:39 / km) +73m 5:24 / km
ahr:136 max:151 shoes: Lunge Neo Run

No motivation today.

Wednesday Sep 16 #

7 AM

Cycling 25:14 intensity: (1 @0) + (10 @1) + (1:00 @2) + (7:27 @3) + (15:07 @4) + (1:29 @5) 10.57 km (25.1 kph) +118m
ahr:143 max:166

5 PM

Cycling 29:09 intensity: (50 @0) + (35 @1) + (4:03 @2) + (13:47 @3) + (9:54 @4) 10.6 km (21.8 kph) +184m
ahr:133 max:156

Tuesday Sep 15 #

Note
rhr:42

5 PM

Running intervals 53:59 intensity: (5 @0) + (5 @1) + (4:28 @2) + (28:22 @3) + (12:20 @4) + (8:39 @5) 10.02 km (5:23 / km) +30m 5:18 / km
ahr:139 max:167 shoes: Nike Free 5.0+

10x 400 m with 400 m recivery (1:30, 1:36, 1:32, 1:33, 1:36, 1:38, 1:34, 1:36, 1:32, 1:36) +warmup/cooldown

Monday Sep 14 #

Note
rhr:39 weight:67.8kg

7 AM

Cycling 29:51 intensity: (2 @0) + (1:05 @1) + (6:54 @2) + (17:12 @3) + (4:16 @4) + (22 @5) 10.63 km (21.4 kph) +103m
ahr:129 max:163

4 PM

Cycling 34:33 intensity: (1:02 @0) + (4:42 @1) + (12:48 @2) + (13:59 @3) + (2:02 @4) 11.17 km (19.4 kph) +183m
ahr:119 max:148

8 PM

Workout (Yoga) 9:56 [1]
ahr:60 max:81

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