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Training Log Archive: Steffen

In the 7 days ending May 29, 2016:

activity # timemileskm+m
  Running4 3:34:57 22.54(9:32) 36.28(5:56) 621
  Cycling3 3:32:31 39.88(11.3/h) 64.18(18.1/h) 704
  Orienteering1 1:59:32 9.29(12:52) 14.95(8:00) 28515 /16c93%
  Workout4 1:50:00
  Strength1 1:10:00
  Total13 12:07:00 71.71 115.41 161015 /16c93%
  [1-5]13 12:04:14
averages - weight:68.8kg

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MoTuWeThFrSaSu

Sunday May 29, 2016 #

Note
weight:68.7kg

11 AM

Orienteering 1:59:32 intensity: (18 @0) + (1:05 @1) + (29:32 @2) + (46:55 @3) + (41:42 @4) ** 14.95 km (8:00 / km) +285m 7:18 / km
ahr:137 max:161 spiked:15/16c shoes: INOV8 X-Talon 212

Nothing spezial. Just to make some kilometers with a map in the hand.

Part 1 + 6:


Part 2:


Part 3 + 5:


Part 4:

Saturday May 28, 2016 #

2 PM

Running 52:22 intensity: (6 @0) + (19 @1) + (54 @2) + (15:26 @3) + (24:16 @4) + (11:21 @5) 10.03 km (5:13 / km) +216m 4:43 / km
ahr:151 max:172 shoes: Karhu Flow Trainer III

Pyramide run 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (@3:47, 3:59, 4:13, 4:22, 4:18, 4:17, 4:07, 3:50, 3:32 min/km) +warmup/cooldown
8 PM

Workout 25:00 [3]

Friday May 27, 2016 #

Note
weight:69kg

7 PM

Running 25:12 intensity: (17 @0) + (21 @1) + (2:05 @2) + (12:49 @3) + (9:40 @4) 4.15 km (6:04 / km) +54m 5:42 / km
ahr:140 max:158 shoes: Nike Free 5.0+

9 PM

Workout 30:00 [4]

Some coordination excersises.

Thursday May 26, 2016 #

12 PM

Running intervals (memos) 40:54 intensity: (1:23 @0) + (10:51 @1) + (7:54 @2) + (12:52 @3) + (7:54 @4) 4.06 km (10:05 / km) +118m 8:48 / km
ahr:125 max:163 shoes: Asics Gel-FujiTrabuco 4

Jukola memos (easy version)
3 PM

Workout 20:00 [2]

5 PM

Cycling 1:34:37 [3] 26.21 km (16.6 kph) +385m

Afternoon tour. Destroyed one spoke on my back wheel. My local bike shop is out for a long weekend, means I couldn´t use my bike over the weekend.

Wednesday May 25, 2016 #

Note
weight:69kg

7 AM

Cycling 31:39 intensity: (3:11 @1) + (8:02 @2) + (16:27 @3) + (3:59 @4) 10.34 km (19.6 kph) +131m
ahr:130 max:153

To work.
5 PM

Cycling 1:26:15 intensity: (35 @0) + (27:39 @1) + (40:40 @2) + (14:09 @3) + (3:12 @4) 27.64 km (19.2 kph) +189m
ahr:116 max:159

9 PM

Workout 35:00 [4]

Tuesday May 24, 2016 #

6 PM

Running 1:36:29 intensity: (7 @0) + (9 @1) + (6:25 @2) + (1:03:36 @3) + (26:12 @4) 18.03 km (5:21 / km) +233m 5:01 / km
ahr:141 max:161 shoes: Karhu Flow Trainer III

I think my shape is getting better.

Monday May 23, 2016 #

Note
weight:68.3kg

6 PM

Strength 1:10:00 [4]

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