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Training Log Archive: Steffen

In the 7 days ending Mar 7:

activity # timemileskm+m
  Running3 2:35:08 17.37(8:56) 27.96(5:33) 440
  Workout6 2:05:05
  Orienteering2 1:59:10 7.52(15:51) 12.1(9:51) 34828 /32c87%
  Total11 6:39:23 24.9 40.06 78828 /32c87%
averages - weight:71.3kg

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MoTuWeThFrSaSu

Sunday Mar 7 #

10 AM

Orienteering 1:27:13 intensity: (11 @1) + (2:14 @2) + (29:12 @3) + (49:07 @4) + (6:29 @5) *** 9.57 km (9:07 / km) +221m 8:10 / km
ahr:143 max:168 spiked:19/22c shoes: NVII Crazy Lite F2

Not to difficult as I had prepared the POC but still a nice training.

Splits
1 PM

Orienteering 31:57 intensity: (6 @1) + (5 @2) + (4:14 @3) + (22:08 @4) + (5:24 @5) *** 2.54 km (12:35 / km) +127m 10:04 / km
ahr:150 max:170 spiked:9/10c shoes: NVII Terra Dobb

Rerun from our last years regional ranking. Beat everybody from that comp but Jacob was much faster in todays rerun.

Splits

Saturday Mar 6 #

10 AM

Running 1:00:07 intensity: (6 @1) + (7:44 @2) + (28:18 @3) + (23:52 @4) + (7 @5) 9.21 km (6:32 / km) +231m 5:48 / km
ahr:136 max:158 shoes: asics FujiTrabuco Pro

5 PM

Workout 25:29 [3]
ahr:106 max:153

Friday Mar 5 #

Note
weight:71.5kg

8 PM

Workout (Yoga) 12:25 [1]
ahr:67 max:95

Thursday Mar 4 #

5 PM

Running intervals 39:39 intensity: (1:28 @2) + (10:25 @3) + (16:07 @4) + (11:39 @5) 7.28 km (5:27 / km) +148m 4:56 / km
ahr:147 max:169 shoes: asics FujiTrabuco Pro

Pyramid run (1, 2, 3, 4, 3, 2, 1, min with 1 min rest) in slightly hilly terrain (@4:03, 4:08, 4:19, 4:02, 4:17, 4:05, 3:55 min/km) +warmup/cooldown

Wednesday Mar 3 #

Note
weight:71.5kg

6 AM

Workout (Yoga) 13:33 [1]
ahr:66 max:117

7 PM

Workout 35:10 [2]
ahr:88 max:139

core strenght, balance, streching

Tuesday Mar 2 #

5 PM

Running 55:22 intensity: (3 @2) + (2:30 @3) + (50:35 @4) + (2:14 @5) 11.47 km (4:50 / km) +60m 4:42 / km
ahr:149 max:159

Monday Mar 1 #

Note
weight:71kg

6 AM

Workout (Yoga) 12:12 [1]
ahr:62 max:90

5 PM

Workout 26:16 [3]
ahr:90 max:132

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