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Training Log Archive: Steffen

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running4 3:49:13 24.71(9:17) 39.77(5:46) 675
  Cycling1 2:13:20 30.09(13.5/h) 48.42(21.8/h) 552
  Workout7 1:18:58
  Strength2 1:04:59
  Athletics1 15:35
  Total13 8:42:05 54.8 88.19 1227
  [1-5]13 8:41:20
averages - weight:69.2kg

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MoTuWeThFrSaSu

Sunday Oct 18 #

10 AM

Cycling 2:13:20 intensity: (15:19 @1) + (58:43 @2) + (43:44 @3) + (15:16 @4) + (18 @5) 48.42 km (21.8 kph) +552m
ahr:121 max:161

1 PM

Workout 9:20 [3]
ahr:96 max:143

3 PM

Athletics 15:35 [2]
ahr:93 max:114 shoes: Lunge Neo Run

Saturday Oct 17 #

5 PM

Workout 9:34 [2]
ahr:91 max:117

Running 38:24 intensity: (3 @1) + (1:08 @2) + (13:13 @3) + (22:17 @4) + (1:43 @5) 5.56 km (6:54 / km) +191m 5:54 / km
ahr:142 max:163 shoes: asics FujiTrabuco Pro

Some off track/trail running. Not very motivated.

Friday Oct 16 #

Note
weight:69kg

5 PM

Strength 44:00 [3]
ahr:101 max:147

8 PM

Workout (Yoga) 18:37 [2]
ahr:73 max:129

Thursday Oct 15 #

4 PM

Running intervals 36:37 intensity: (19 @1) + (4:44 @2) + (14:10 @3) + (5:53 @4) + (11:31 @5) 7.09 km (5:10 / km) +105m 4:48 / km
ahr:142 max:169 shoes: Nike Free 5.0+

4x 1km (3:56, 3:56, 3:58, 3:57 min) +warmup/cooldown

Wednesday Oct 14 #

Note
weight:69.4kg

4 PM

Running 37:47 intensity: (48 @2) + (14:10 @3) + (20:55 @4) + (1:54 @5) 7.01 km (5:23 / km) +130m 4:56 / km
ahr:141 max:165 shoes: Lunge Neo Run

Workout (streching) 3:42 [1]
ahr:102 max:115

8 PM

Workout 14:23 [2]
ahr:99 max:126

Tuesday Oct 13 #

5 PM

Running long 1:56:25 intensity: (3 @0) + (4 @1) + (4:28 @2) + (1:10:14 @3) + (41:36 @4) 20.1 km (5:47 / km) +248m 5:27 / km
ahr:137 max:156 shoes: Karhu Iconi Ortix 2020

9 PM

Workout (streching) 12:51 [1]
ahr:96 max:113

Monday Oct 12 #

6 PM

Workout (Yoga) 10:31 [1]
ahr:69 max:79

8 PM

Strength 20:59 intensity: (42 @0) + (4:28 @1) + (12:04 @2) + (3:36 @3) + (9 @4)
ahr:112 max:146

Back to the gym

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