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Training Log Archive: Steffen

In the 7 days ending Dec 3, 2018:

activity # timemileskm+m
  Running4 3:50:42 27.12(8:30) 43.64(5:17) 423
  Workout5 49:00
  Total9 4:39:42 27.12 43.64 423
  [1-5]9 4:39:39
averages - sleep:8 rhr:52 weight:69.1kg

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TuWeThFrSaSuMo

Monday Dec 3, 2018 #

Note
weight:68.8kg (rest day)

8 PM

Workout 12:00 [1]

Sunday Dec 2, 2018 #

Event: 43. Nikolauslauf Tübingen
 

Note
rhr:50 slept:8.0

9 AM

Running warm up/down 5:38 intensity: (17 @2) + (15 @3) + (4:39 @4) + (27 @5) 1.04 km (5:24 / km)
ahr:155 max:166 shoes: asics GEL-Kanaku 2

Running race 1:42:12 intensity: (9 @2) + (1:05 @3) + (1:01:25 @4) + (39:33 @5) 21.09 km (4:51 / km) +300m 4:31 / km
ahr:161 max:178 shoes: asics GEL-Kanaku 2

Half marathon in Tübingen. Wasn´t able to find a good flow and pay of in the end.

Saturday Dec 1, 2018 #

Note
rhr:53

2 PM

Running 25:53 intensity: (9 @1) + (3:59 @2) + (18:53 @3) + (2:52 @4) 4.15 km (6:14 / km) +74m 5:44 / km
ahr:135 max:151 shoes: asics GEL-Kanaku 2

6 PM

Workout 13:00 [1]

Friday Nov 30, 2018 #

Note
weight:69.6kg (rest day)

Thursday Nov 29, 2018 #

6 AM

Workout 13:00 [1]

Wednesday Nov 28, 2018 #

6 AM

Workout 5:00 [4]

4 PM

Running 50:54 intensity: (8 @1) + (14:40 @2) + (36:06 @3) 8.2 km (6:13 / km) +11m 6:10 / km
ahr:127 max:139 shoes: Asics fuzeX Lyte

Tuesday Nov 27, 2018 #

Note
weight:68.8kg

6 AM

Workout 6:00 [1]

6 PM

Running 46:05 intensity: (3 @0) + (15 @1) + (2:21 @2) + (16:06 @3) + (27:20 @4) 9.16 km (5:02 / km) +39m 4:56 / km
ahr:146 max:163 shoes: Nike Flex 2014 Run

5 k @4:32 min/km +warmup/coldown

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