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Training Log Archive: Steffen

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Running3 3:03:42 21.05(8:44) 33.88(5:25) 390
  Workout9 1:38:39
  Orienteering1 1:19:27 4.78(16:38) 7.69(10:20) 45618 /19c94%
  Strength2 1:15:00
  Total14 7:16:48 25.83 41.56 84618 /19c94%
  [1-5]14 7:16:34
averages - sleep:8 rhr:50 weight:68.7kg

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MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

Note
rhr:51 slept:7.0 weight:68kg

11 AM

Orienteering 1:19:27 intensity: (41 @1) + (10:12 @2) + (27:05 @3) + (31:08 @4) + (10:21 @5) ** 7.69 km (10:20 / km) +456m 7:58 / km
ahr:139 max:172 spiked:18/19c shoes: VJ Integrator 17 StarStud

Take it easy after yesterdays comp. Map is mainly steep but less interesting. Control 1, 5 and 9 were misplaced. Didn´t see the control marker at 5 and find them at 1 and 9 when I ran off the control.
5 PM

Workout 9:31 [1]
ahr:96 max:103

Saturday Mar 16, 2019 #

Event: 33. Gmünder Stadtlauf
 

Note
rhr:48 slept:9.0 weight:68.3kg

10 AM

Workout 9:52 [1]
ahr:85 max:114

1 PM

Running warm up/down 10:18 intensity: (5 @1) + (9 @2) + (3:42 @3) + (6:22 @4) 1.87 km (5:30 / km)
ahr:142 max:154 shoes: Asics fuzeX Lyte

Running 43:51 intensity: (3 @2) + (19 @3) + (15:36 @4) + (27:53 @5) 10.03 km (4:22 / km) +18m 4:20 / km
ahr:158 max:168 shoes: Asics fuzeX Lyte

33. Gmünder Stadtlauf. The city race without city. It starts at the outskirts and then moves out of the city and back on the same way. Jakob had no time to do the 2x 5 k relay so I had to do the 10 k race.

Running warm up/down 6:24 intensity: (19 @2) + (4 @3) + (5:42 @4) + (19 @5) 1.1 km (5:48 / km) +6m 5:40 / km
ahr:151 max:172 shoes: Asics fuzeX Lyte

Workout 4:36 [1]
ahr:113 max:151

Friday Mar 15, 2019 #

6 AM

Workout 6:00 [3]

7 PM

Workout 30:00 [2]

Thursday Mar 14, 2019 #

Note
weight:69kg

5 AM

Running 28:45 intensity: (8 @0) + (6 @1) + (4:12 @2) + (7:55 @3) + (11:17 @4) + (5:07 @5) 5.1 km (5:38 / km) +62m 5:19 / km
ahr:142 max:165 shoes: asics GEL-Kanaku 2

3 km fast +warmup/cooldown.
Maybe not the best idea to do this session in the early morning. I felt tired and it was still a little dark.
6 PM

Workout 14:40 [2]
ahr:99 max:125

Wednesday Mar 13, 2019 #

6 AM

Workout 6:00 [1]

4 PM

Strength 50:00 [3]

Tuesday Mar 12, 2019 #

Note
weight:69.3kg

6 AM

Workout 6:00 [3]

5 PM

Running 1:34:24 intensity: (6 @0) + (20 @1) + (8:25 @2) + (54:18 @3) + (31:15 @4) 15.77 km (5:59 / km) +305m 5:28 / km
ahr:135 max:154 shoes: asics GEL-Kanaku 2

Monday Mar 11, 2019 #

6 AM

Workout 12:00 [1]

5 PM

Strength 25:00 [2]

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