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Training Log Archive: Steffen

In the 7 days ending Aug 25, 2013:

activity # timemileskm+m
  Running4 3:15:28 23.25(8:24) 37.42(5:13) 515
  Cycling2 1:06:26 13.09(11.8/h) 21.06(19.0/h) 279
  Workout1 35:00
  Total7 4:56:54 36.34 58.49 794
averages - weight:68.8kg

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MoTuWeThFrSaSu

Sunday Aug 25, 2013 #

Note
weight:69.1kg

11 AM

Running 58:00 intensity: (4 @1) + (19 @2) + (6:22 @3) + (34:14 @4) + (17:01 @5) 12.46 km (4:39 / km) +128m 4:26 / km
ahr:158 max:170 shoes: Karhu Flow Fulcrum Ride Neutra

10 km (~60 hm) in 44:39 min (target < 45 min) +warmup/cooldown

Saturday Aug 24, 2013 #

9 AM

Running 33:44 intensity: (6 @1) + (1:02 @2) + (15:54 @3) + (16:09 @4) + (33 @5) 5.92 km (5:42 / km) +138m 5:06 / km
ahr:145 max:165 shoes: Asics Gel Karhana 6

8 PM

Workout 35:00 [3]

Friday Aug 23, 2013 #

Note
(rest day)

Thursday Aug 22, 2013 #

Note
weight:69.5kg

4 PM

Running 51:36 intensity: (4:19 @1) + (2:37 @2) + (12:46 @3) + (31:54 @4) 9.78 km (5:17 / km) +25m 5:13 / km
ahr:142 max:158 shoes: Karhu Flow Fulcrum Ride Neutra

Intervalls 4x 1600 m (target 7:28 min/km) at 7:28, 7:25, 7:28, 7:25 min +warmup/cooldown.

Wednesday Aug 21, 2013 #

7 AM

Cycling 30:14 [3] 10.32 km (20.5 kph) +106m

To work.
6 PM

Cycling 36:12 [3] 10.74 km (17.8 kph) +173m

Back home.

Tuesday Aug 20, 2013 #

6 PM

Running 52:08 intensity: (11 @1) + (1:33 @2) + (18:54 @3) + (27:16 @4) + (4:14 @5) 9.27 km (5:37 / km) +224m 5:01 / km
ahr:148 max:170 shoes: Asics Gel Karhana 6

Monday Aug 19, 2013 #

Note
weight:67.8kg

Note
(rest day)

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