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Training Log Archive: Steffen

In the 7 days ending Jul 21, 2013:

	activity	#	time	miles		km		+m
	Running	4	3:41:41	24.78	(8:57)	39.88	(5:34)	577
	Cycling	4	2:24:59	26.96	(11.2/h)	43.39	(18.0/h)	611
	Workout	2	50:00
	Strength	1	45:00
	Total	11	7:41:40	51.74		83.26		1188
averages - weight:69.3kg

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Sunday Jul 21, 2013 #

Note
weight:69.8kg

11 AM

Running (Fartlek) 1:02:16 10.78 km (5:47 / km) +224m 5:14 / km
ahr:150 max:170 shoes: Asics Gel Karhana 6

6 PM

Workout 35:00 [4]

Saturday Jul 20, 2013 #

10 AM

Running 51:28 9.28 km (5:33 / km) +97m 5:16 / km
ahr:148 max:164 shoes: Karhu Flow Fulcrum Ride Neutra

Friday Jul 19, 2013 #

Note
weight:69.1kg

7 AM

Cycling 32:45 10.3 km (18.9 kph) +109m
ahr:132 max:158

To work.

5 PM

Cycling 43:40 11.99 km (16.5 kph) +222m
ahr:131 max:177

Back home with a stop at the gym.

6 PM

Strength 45:00 [4]

Thursday Jul 18, 2013 #

5 PM

Running 58:08 11.47 km (5:04 / km) +95m 4:52 / km
ahr:163 max:176 shoes: Nike Free 3.0

10 km (~50 hm) in 48:08 min. +warmup/cooldown. The course is hilly and sometimes windy but I should be able to run it in below 45 min. But today I was tired and it was hot. Maybe I had chosen the wrong time for that training.

Wednesday Jul 17, 2013 #

Note
weight:68.8kg (rest day)

Tuesday Jul 16, 2013 #

7 AM

Cycling 31:47 [2] 10.24 km (19.3 kph) +110m

To work. Take it easy.

4 PM

Cycling 36:47 [3] 10.85 km (17.7 kph) +170m

Back home.

7 PM

Running 49:49 8.35 km (5:58 / km) +161m 5:27 / km
ahr:148 max:168 shoes: Karhu Flow Fulcrum Ride Neutra

11 PM

Workout 15:00 [3]

Monday Jul 15, 2013 #

Note
weight:69.3kg

Note
(rest day)

Well earned rest day.

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