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Training Log Archive: Steffen

In the 7 days ending Mar 14:

activity # timemileskm+m
  Running4 3:10:05 20.19(9:25) 32.5(5:51) 304
  Workout5 2:39:22
  Cycling2 1:03:30 13.95(13.2/h) 22.45(21.2/h) 324
  Total11 6:52:57 34.15 54.95 629
  [1-5]11 6:49:43
averages - weight:71.4kg

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MoTuWeThFrSaSu

Sunday Mar 14 #

Note
weight:71.8kg

8 AM

Workout (Yoga) 10:15 [1]
ahr:68 max:90

10 AM

Running warm up/down 8:39 intensity: (6 @1) + (6 @2) + (2:42 @3) + (5:45 @4) 1.44 km (6:01 / km) +4m 5:57 / km
ahr:140 max:148 shoes: Asics DynaFlyte 3 SP

Running race 44:17 intensity: (6 @3) + (6:52 @4) + (37:19 @5) 10.07 km (4:24 / km) +19m 4:21 / km
ahr:160 max:168 shoes: Asics DynaFlyte 3 SP

35. Gmünder Stadtlauf (virtual edition).
On original track with timekeeping. Some other runners around but not like a real competition. So it was hard to keep the speed in the end.
Results:
https://www.abavent.de/anmeldeservice/gmuenderstad...

Running warm up/down 3:34 intensity: (18 @2) + (3:16 @3) 0.59 km (6:03 / km)
ahr:129 max:135 shoes: Asics DynaFlyte 3 SP

Saturday Mar 13 #

10 AM

Running intervals (memos) 39:44 intensity: (3:10 @0) + (6:35 @1) + (8:06 @2) + (13:04 @3) + (8:49 @4) 3.81 km (10:26 / km) +60m 9:40 / km
ahr:121 max:150 shoes: Inov8 Trailtalon 250

Memos Aalbäumle. 25 of 28 right but need far to much tme to get the map parts into my head.
1 PM

Workout 22:10 [3]
ahr:94 max:131

Friday Mar 12 #

7 AM

Cycling 29:29 intensity: (41 @1) + (6:38 @2) + (13:27 @3) + (8:43 @4) 11.34 km (23.1 kph) +132m
ahr:131 max:154

3 PM

Cycling 34:01 intensity: (56 @1) + (6:50 @2) + (16:31 @3) + (9:44 @4) 11.11 km (19.6 kph) +192m
ahr:131 max:152

7 PM

Workout (Yoga) 36:08 [2]
ahr:68 max:99

Thursday Mar 11 #

5 PM

Running 22:25 intensity: (4 @1) + (14 @2) + (3:33 @3) + (17:17 @4) + (1:17 @5) 4.52 km (4:58 / km) +82m 4:33 / km
ahr:147 max:168 shoes: Inov8 Trailtalon 250

Wednesday Mar 10 #

7 PM

Workout 55:08 [3]
ahr:83 max:143

Tuesday Mar 9 #

5 PM

Running 1:11:26 intensity: (4 @0) + (5 @1) + (6:07 @2) + (43:58 @3) + (21:12 @4) 12.08 km (5:55 / km) +140m 5:35 / km
ahr:134 max:155 shoes: Karhu Iconi Ortix 2020

Monday Mar 8 #

Note
weight:71kg

6 PM

Workout 20:39 [3]
ahr:88 max:142

Workout (Yoga) 15:02 [1]
ahr:65 max:101

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