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Training Log Archive: Steffen

In the 7 days ending Apr 2, 2017:

activity # timemileskm+m
  Running4 5:41:53 37.94(9:01) 61.06(5:36) 684
  Workout3 1:27:00
  Cycling1 1:21:56 13.94(10.2/h) 22.43(16.4/h) 253
  Strength1 1:00:00
  Total9 9:30:49 51.88 83.49 936
  [1-5]9 9:30:36
averages - weight:69.7kg

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

Note
weight:69.8kg

10 AM

Running long 2:29:34 intensity: (9 @1) + (5:33 @2) + (1:48:35 @3) + (34:36 @4) + (41 @5) 25.2 km (5:56 / km) +305m 5:36 / km
ahr:141 max:166 shoes: Nike Zoom Air Pegasus 32

6 PM

Workout 20:00 [2]

Saturday Apr 1, 2017 #

Note
weight:69.8kg

10 AM

Strength 1:00:00 [4]

2 PM

Running intervals 1:15:00 intensity: (9 @0) + (34 @1) + (4:38 @2) + (22:13 @3) + (45:43 @4) + (1:43 @5) 13.95 km (5:23 / km) +52m 5:17 / km
ahr:147 max:167 shoes: Nike Free 5.0+

8x 800 m (3:26, 3:15, 3:36, 3:43, 3:43, 3:45, 3:41, 3:40 min) +warmup/cooldown.
Target was 3:44 min. Started too fast because 3:44 for 800 min is slower than expected.

Friday Mar 31, 2017 #

5 PM

Cycling 1:21:56 [3] 22.43 km (16.4 kph) +253m

Thursday Mar 30, 2017 #

Note
weight:68.9kg

9 PM

Workout 38:00 [3]

Wednesday Mar 29, 2017 #

5 PM

Running 53:37 intensity: (4 @0) + (6 @1) + (1:05 @2) + (18:43 @3) + (33:39 @4) 10.3 km (5:12 / km) +209m 4:43 / km
ahr:146 max:162 shoes: Nike Zoom Air Pegasus 32

Incl 5 sprints barefoot on the local (bad) soccer field.

Tuesday Mar 28, 2017 #

5 PM

Running 1:03:42 intensity: (2:47 @2) + (54:17 @3) + (6:38 @4) 11.6 km (5:29 / km) +118m 5:13 / km
ahr:138 max:153 shoes: Asics fuzeX Lyte

9 PM

Workout 29:00 [3]

Monday Mar 27, 2017 #

Note
weight:70.3kg (rest day)

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