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Training Log Archive: Steffen

In the 7 days ending Jul 15, 2018:

activity # timemileskm+m
  Fieldwork2 5:05:02 5.61(54:23) 9.03(33:47) 228
  Cycling4 4:53:30 51.17(10.5/h) 82.34(16.8/h) 1298
  Running4 2:20:19 14.82(9:28) 23.85(5:53) 435
  Orienteering1 1:18:22 4.58(17:07) 7.36(10:38) 31413 /15c86%
  Workout3 43:00
  Total13 14:20:13 76.17 122.59 227513 /15c86%
  [1-5]13 14:05:50
averages - rhr:52 weight:70.2kg

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MoTuWeThFrSaSu

Sunday Jul 15, 2018 #

Event: 3. LRL Baden-Württemberg
 

Note
rhr:52

10 AM

Running warm up/down 4:56 intensity: (10 @0) + (4 @1) + (16 @2) + (3:10 @3) + (1:16 @4) 0.92 km (5:22 / km) +11m 5:03 / km
ahr:139 max:160 shoes: VJ Integrator (2016)

Orienteering race 1:18:22 intensity: (1:04 @1) + (6:07 @2) + (30:29 @3) + (40:19 @4) + (23 @5) *** 7.36 km (10:38 / km) +314m 8:46 / km
ahr:143 max:170 spiked:13/15c shoes: VJ Integrator (2016)

Better course setting than last year but I still don´t like the map. Won M35 so maybe trip was OK.

Running warm up/down 7:33 intensity: (14 @3) + (3:05 @4) + (4:14 @5) 1.3 km (5:49 / km)
ahr:164 max:176 shoes: VJ Integrator (2016)

Saturday Jul 14, 2018 #

8 AM

Fieldwork 3:29:52 [1] 5.23 km (40:07 / km) +123m 35:55 / km
shoes: INOV8 X-Talon 212

6 PM

Running 29:28 intensity: (6 @0) + (5 @1) + (2:09 @2) + (19:59 @3) + (7:09 @4) 4.85 km (6:05 / km) +86m 5:35 / km
ahr:140 max:160 shoes: INOV8 X-Talon 212

Just to relax my feet.
7 PM

Workout 10:00 [1]

Friday Jul 13, 2018 #

Note
weight:70kg

Note
(rest day)

Thursday Jul 12, 2018 #

5 PM

Running 1:04:29 intensity: (6 @0) + (7 @1) + (3:48 @2) + (23:53 @3) + (36:35 @4) 10.65 km (6:03 / km) +248m 5:25 / km
ahr:144 max:160 shoes: asics GEL-Kanaku 2

8 PM

Workout 18:00 [2]

Wednesday Jul 11, 2018 #

Note
weight:70.7kg

7 AM

Cycling 31:36 intensity: (12 @0) + (2:42 @1) + (12:53 @2) + (15:48 @3) + (1 @4) 10.3 km (19.6 kph) +103m
ahr:125 max:146

4 PM

Cycling 3:11:48 intensity: (12:06 @0) + (30:53 @1) + (1:16:36 @2) + (1:02:21 @3) + (9:52 @4) 51.8 km (16.2 kph) +895m
ahr:121 max:153

From Laufen to Laufen with the Rommelag cycling group.

Tuesday Jul 10, 2018 #

6 AM

Running intervals 33:53 intensity: (17 @0) + (10 @1) + (5:35 @2) + (14:21 @3) + (10:03 @4) + (3:27 @5) 6.14 km (5:31 / km) +90m 5:09 / km
ahr:142 max:170 shoes: Nike Free 5.0+

4x 500 m (1:40, 1:53, 1:58, 1:56 min) +warmup/cooldown
5 PM

Fieldwork 1:35:10 [1] 3.8 km (25:05 / km) +106m 22:01 / km
shoes: Salomon XT Shigarri

To tired to go any longer.

Monday Jul 9, 2018 #

Note
weight:70kg

7 AM

Cycling 31:59 intensity: (1:33 @1) + (11:15 @2) + (19:03 @3) + (8 @4) 10.16 km (19.1 kph) +114m
ahr:127 max:146

4 PM

Cycling 38:07 intensity: (1:26 @0) + (8:48 @1) + (14:21 @2) + (13:32 @3) 10.08 km (15.9 kph) +186m
ahr:119 max:145

8 PM

Workout 15:00 [2]

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