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Training Log Archive: Steffen

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running4 3:28:45 22.27(9:23) 35.83(5:50) 430
  Workout4 1:29:55
  Cycling1 1:02:28 14.18(13.6/h) 22.82(21.9/h) 260
  Orienteering1 40:31 2.22(18:17) 3.57(11:22) 133
  Total9 6:41:39 38.66 62.22 824
  [1-5]9 6:39:17
averages - weight:71.8kg

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MoTuWeThFrSaSu

Sunday Mar 21 #

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 #

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 #

6 PM

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

Thursday Mar 18 #

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 #

Note
(rest day)

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

Tuesday Mar 16 #

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 #

6 PM

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

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