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Training Log Archive: Steffen

In the 7 days ending Oct 22, 2017:

activity # timemileskm+m
  Running3 3:00:37 18.57(9:44) 29.89(6:03) 656
  Cycling2 1:44:37 18.2(10.4/h) 29.3(16.8/h) 388
  Workout2 53:00
  Total7 5:38:14 36.77 59.18 1044
  [1-5]7 5:37:49
averages - weight:68.5kg

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MoTuWeThFrSaSu

Sunday Oct 22, 2017 #

Note
weight:68.1kg

11 AM

Running long 1:41:39 intensity: (4 @0) + (12 @1) + (2:23 @2) + (44:16 @3) + (54:06 @4) + (38 @5) 18.14 km (5:36 / km) +267m 5:13 / km
ahr:145 max:168 shoes: Asics Gel-FujiTrabuco 4

6 PM

Workout 23:00 [4]

Saturday Oct 21, 2017 #

9 AM

Running intervals 32:13 intensity: (4 @0) + (58 @1) + (9:39 @2) + (11:20 @3) + (7:13 @4) + (2:59 @5) 3.69 km (8:43 / km) +364m 5:50 / km
ahr:136 max:173 shoes: Asics Gel-FujiTrabuco 4

Running hills 6x 160 m /30 hm (49, 51, 48, 54, 54, 53 s) +warmup/cooldown

Friday Oct 20, 2017 #

Note
weight:68.5kg

8 PM

Workout 30:00 [3]

Thursday Oct 19, 2017 #

4 PM

Running intervals 46:45 intensity: (17 @0) + (3:37 @1) + (9:57 @2) + (16:45 @3) + (10:32 @4) + (5:37 @5) 8.05 km (5:48 / km) +25m 5:43 / km
ahr:138 max:171 shoes: Nike Free 5.0+

8x 800 m (1:47, 1:50, 1:53, 1:53, 1:49, 1:51, 1:52, 1:53) +warmup/cooldown

Wednesday Oct 18, 2017 #

Note
weight:68.1kg

5 PM

Cycling 1:10:13 [3] 20.59 km (17.6 kph) +205m

Tuesday Oct 17, 2017 #

5 PM

Cycling 34:24 [3] 8.71 km (15.2 kph) +183m

Monday Oct 16, 2017 #

Note
weight:69.3kg (rest day)

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