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Training Log Archive: Steffen

In the 11 days ending Mar 22, 2021:

activity # timemileskm+m
  Running6 5:04:59 32.15(9:29) 51.74(5:54) 513
  Workout8 2:54:14
  Cycling3 2:05:58 28.13(13.4/h) 45.27(21.6/h) 585
  Orienteering1 40:31 2.22(18:17) 3.57(11:22) 133
  Total17 10:45:42 62.49 100.57 1231
  [1-5]17 10:40:10
averages - weight:71.7kg

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Monday Mar 22, 2021 #

Note
weight:71.4kg

7 PM

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

Sunday Mar 21, 2021 #

9 AM

Running long 1:50:45 intensity: (5 @1) + (5:15 @2) + (1:04:29 @3) + (40:56 @4) 18.35 km (6:02 / km) +325m 5:33 / km
ahr:136 max:157 shoes: Karhu Iconi Ortix 2020

Not very motivated as you can see on my pace. At least a longer run with some climb.
5 PM

Workout (streching) 11:00 [1]
ahr:87 max:116

Saturday Mar 20, 2021 #

9 AM

Running warm up/down 4:16 intensity: (6 @1) + (31 @2) + (2:45 @3) + (54 @4) 0.66 km (6:26 / km) +18m 5:41 / km
ahr:131 max:144 shoes: NVII Terra Dobb

Orienteering 40:31 intensity: (15 @0) + (40 @1) + (12:29 @2) + (17:37 @3) + (9:30 @4) **** 3.57 km (11:22 / km) +133m 9:34 / km
ahr:129 max:154 shoes: NVII Terra Dobb

At 3rd control I need ome time to regconize that the control is in the green area. At 5th control a searched to high. Not a very succesful training.

Running warm up/down 2:48 intensity: (1 @1) + (30 @2) + (1:31 @3) + (46 @4) 0.56 km (5:02 / km)
ahr:133 max:146 shoes: NVII Terra Dobb

2 PM

Cycling 1:02:28 intensity: (2:01 @0) + (2:07 @1) + (18:27 @2) + (28:52 @3) + (11:01 @4) 22.82 km (21.9 kph) +260m
ahr:126 max:152

6 PM

Workout 21:45 [3]
ahr:97 max:142

Friday Mar 19, 2021 #

6 PM

Workout (Yoga) 34:46 [2]
ahr:66 max:106

Thursday Mar 18, 2021 #

Note
weight:71.8kg

4 PM

Running intervals 39:01 intensity: (6 @0) + (12 @1) + (6:46 @2) + (13:20 @3) + (12:48 @4) + (5:49 @5) 7.25 km (5:23 / km) +15m 5:20 / km
ahr:138 max:167 shoes: Nike Free 5.0+

8x 500 m (1:53, 1:53, 1:59, 1:55, 1:54, 1:56, 1:53, 1:56 min) +warmup/cooldown

Wednesday Mar 17, 2021 #

Note
(rest day)

After two 10 h working days I was too lazy to do anything.

Tuesday Mar 16, 2021 #

6 PM

Running 51:55 intensity: (1 @1) + (2:37 @2) + (33:45 @3) + (14:55 @4) + (37 @5) 9.01 km (5:46 / km) +72m 5:32 / km
ahr:136 max:160 shoes: Karhu Iconi Ortix 2020

Monday Mar 15, 2021 #

6 PM

Workout 22:24 [3]
ahr:122 max:160

Sunday Mar 14, 2021 #

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, 2021 #

Event: 35. Gmünder Stadtlauf
 
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, 2021 #

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

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