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Training Log Archive: Steffen

In the 7 days ending Mar 28:

activity # timemileskm+m
  Running5 4:56:34 33.2(8:56) 53.43(5:33) 439
  Workout5 1:39:45
  Orienteering1 55:38 4.38(12:42) 7.05(7:54) 16625 /28c89%
  Total10 7:31:57 37.58 60.48 60525 /28c89%
  [1-5]10 7:11:56
averages - weight:71.7kg

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MoTuWeThFrSaSu

Sunday Mar 28 #

9 AM

Running long 2:23:51 intensity: (4:31 @2) + (1:49:20 @3) + (30:00 @4) 24.22 km (5:56 / km) +216m 5:41 / km
ahr:135 max:149 shoes: Karhu Iconi Ortix 2020

Saturday Mar 27 #

9 AM

Orienteering 55:38 intensity: (12 @1) + (6 @2) + (4:50 @3) + (33:02 @4) + (17:28 @5) *** 7.05 km (7:54 / km) +166m 7:04 / km
ahr:153 max:176 spiked:25/28c shoes: NVII Terra Dobb

Not much intervalls how I did it.

Running warm up/down 10:35 intensity: (36 @3) + (3:08 @4) + (6:51 @5) 2.06 km (5:09 / km) +20m 4:55 / km
ahr:159 max:177 shoes: NVII Terra Dobb

8 PM

Workout 19:02 [3]
ahr:86 max:132

Friday Mar 26 #

Note
weight:72.1kg

8 PM

Workout 20:26 intensity: (19:17 @0) + (1:09 @1)
ahr:66 max:97

Thursday Mar 25 #

4 PM

Running intervals 39:07 intensity: (23 @0) + (1:34 @1) + (5:11 @2) + (14:51 @3) + (9:27 @4) + (7:41 @5) 7.39 km (5:18 / km) +40m 5:09 / km
ahr:137 max:165 shoes: Nike Free 5.0+

4x 1 km (3:54, 3:57, 3:54, 4:00 min) +warmup/cooldown

Wednesday Mar 24 #

Note
weight:71.7kg

5 PM

Running warm up/down 5:50 intensity: (20 @0) + (27 @1) + (50 @2) + (3:43 @3) + (30 @4) 1.08 km (5:25 / km)
ahr:125 max:144 shoes: Nike Flex 2014 Run

Running tempo 21:11 intensity: (4 @1) + (24 @2) + (45 @3) + (17:38 @4) + (2:20 @5) 5.05 km (4:12 / km)
ahr:150 max:163 shoes: Nike Flex 2014 Run

Enjoyed the sun and claimed back to Strava crowns.

Running warm up/down 6:31 intensity: (1 @1) + (25 @2) + (5:06 @3) + (59 @4) 1.04 km (6:14 / km) +22m 5:38 / km
ahr:133 max:144 shoes: Nike Flex 2014 Run

7 PM

Workout 30:48 [2]
ahr:98 max:150

Tuesday Mar 23 #

6 PM

Running 1:09:29 intensity: (1 @0) + (6 @1) + (39 @2) + (37:04 @3) + (31:39 @4) 12.6 km (5:31 / km) +141m 5:13 / km
ahr:139 max:156 shoes: Asics DynaFlyte 3 SP

10 PM

Workout (Yoga) 13:43 [2]
ahr:86 max:110

Monday Mar 22 #

Note
weight:71.4kg

7 PM

Workout 15:46 [3]
ahr:89 max:129

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