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Training Log Archive: Steffen

In the 7 days ending Apr 1, 2018:

activity # timemileskm+m
  Running3 2:32:09 17.13(8:53) 27.56(5:31) 371
  Strength2 1:40:00
  Cycling1 1:24:39 13.97(9.9/h) 22.49(15.9/h) 241
  Workout3 1:05:00
  Orienteering1 49:04 3.58(13:42) 5.77(8:30) 12221 /24c87%
  Total9 7:30:52 34.68 55.81 73421 /24c87%
  [1-5]9 7:29:22
averages - weight:70.5kg

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MoTuWeThFrSaSu

Sunday Apr 1, 2018 #

10 AM

Workout 25:00 [3]

Saturday Mar 31, 2018 #

Note
weight:70.3kg

10 AM

Strength 45:00 [4]

1 PM

Running warm up/down 18:18 intensity: (3 @0) + (6 @1) + (9 @2) + (4:56 @3) + (13:04 @4) 3.29 km (5:34 / km) +61m 5:06 / km
ahr:146 max:155 shoes: INOV8 X-Talon 212

Orienteering intervals 49:04 intensity: (56 @1) + (10:08 @2) + (11:58 @3) + (21:08 @4) + (4:54 @5) *** 5.77 km (8:30 / km) +122m 7:42 / km
ahr:143 max:170 spiked:21/24c shoes: INOV8 X-Talon 212

Running 17:35 intensity: (1 @1) + (20 @2) + (5:00 @3) + (12:14 @4) 3.2 km (5:30 / km) +14m 5:23 / km
ahr:148 max:161 shoes: INOV8 X-Talon 212

5 PM

Workout 10:00 [1]

Friday Mar 30, 2018 #

2 PM

Cycling 1:24:39 intensity: (1:10 @0) + (16:02 @1) + (35:55 @2) + (31:15 @3) + (17 @4) 22.49 km (15.9 kph) +241m
ahr:120 max:146

6 PM

Workout 30:00 [3]

Thursday Mar 29, 2018 #

5 PM

Running intervals (memos) 25:21 intensity: (13 @0) + (59 @1) + (4:08 @2) + (13:13 @3) + (6:48 @4) * 3.9 km (6:30 / km) +117m 5:39 / km
ahr:136 max:158 shoes: Asics Gel-FujiTrabuco 4

Sprint map Memos. 21 out of 25 right. Too bad.

Wednesday Mar 28, 2018 #

Note
weight:70.8kg

Note
(rest day)

Tuesday Mar 27, 2018 #

5 PM

Running 1:30:55 intensity: (4 @0) + (16 @1) + (1:16 @2) + (51:56 @3) + (37:23 @4) 17.17 km (5:18 / km) +180m 5:02 / km
ahr:144 max:159 shoes: Nike Zoom Air Pegasus 32

Monday Mar 26, 2018 #

Note
weight:70.5kg

5 PM

Strength 55:00 [4]

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