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Training Log Archive: Steffen

In the 7 days ending Jul 26, 2020:

activity # timemileskm+m
  Running5 6:39:15 41.45(9:38) 66.71(5:59) 1005
  Fieldwork1 2:40:58 3.03(53:10) 4.87(33:02) 168
  Cycling6 2:39:18 33.16(12.5/h) 53.37(20.1/h) 672
  Workout5 1:16:49
  Total17 13:16:20 77.64 124.95 1845
  [1-5]17 13:15:00
averages - sleep:8.5 rhr:55 weight:70.8kg

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MoTuWeThFrSaSu

Sunday Jul 26, 2020 #

Note
rhr:52 slept:8.5

9 AM

Running long 2:50:16 intensity: (5 @1) + (3:11 @2) + (1:27:22 @3) + (1:15:29 @4) + (4:09 @5) 28.23 km (6:02 / km) +415m 5:37 / km
ahr:140 max:169 shoes: Asics DynaFlyte 3 SP

Together with Jakob. With 5 sprints in the end.

Saturday Jul 25, 2020 #

Note
rhr:52

9 AM

Fieldwork 2:40:58 [1] 4.87 km (33:02 / km) +168m 28:11 / km
ahr:96 max:149 shoes: Salomon XT Shigarri

2 PM

Workout (Yoga) 28:24 [2]
ahr:87 max:121

3 PM

Cycling 17:26 intensity: (1:21 @1) + (10:53 @2) + (4:50 @3) + (22 @4) 5.89 km (20.3 kph) +53m
ahr:119 max:144

8 PM

Cycling 20:36 intensity: (58 @1) + (3:35 @2) + (15:46 @3) + (17 @4) 5.56 km (16.2 kph) +44m
ahr:126 max:141

Friday Jul 24, 2020 #

6 AM

Workout 5:29 [3]
ahr:72 max:100

5 PM

Running tempo (Fartlek) 1:12:06 intensity: (4 @1) + (5:03 @2) + (26:50 @3) + (25:33 @4) + (14:36 @5) 11.9 km (6:03 / km) +291m 5:24 / km
ahr:142 max:177 shoes: NVII Crazy Lite F2

Fartlek around the Strava segments around my home. Got a ew PB on a segment I had already the crown and got the crowm back on another from Jakob.

Thursday Jul 23, 2020 #

Note
weight:70.8kg

7 AM

Cycling 28:18 intensity: (47 @1) + (7:04 @2) + (15:11 @3) + (5:16 @4) 10.37 km (22.0 kph) +106m
ahr:129 max:150

4 PM

Cycling 31:59 intensity: (47 @0) + (6:04 @1) + (9:23 @2) + (8:36 @3) + (7:09 @4) 10.06 km (18.9 kph) +177m
ahr:122 max:155

9 PM

Workout 27:33 [1]
ahr:73 max:102

Wednesday Jul 22, 2020 #

Note
rhr:63 weight:71.1kg

6 AM

Workout 9:36 [3]
ahr:90 max:103

4 PM

Running 53:40 intensity: (21 @0) + (3:39 @1) + (21:23 @2) + (27:32 @3) + (45 @4) 7.6 km (7:04 / km) +149m 6:26 / km
ahr:121 max:144 shoes: asics FujiTrabuco Pro

Tuesday Jul 21, 2020 #

Note
rhr:60

7 AM

Cycling 27:47 intensity: (45 @1) + (4:23 @2) + (10:00 @3) + (12:39 @4) 10.57 km (22.8 kph) +114m
ahr:135 max:155

5 PM

Cycling 33:12 intensity: (12 @0) + (2:53 @1) + (12:04 @2) + (11:11 @3) + (6:52 @4) 10.92 km (19.7 kph) +178m
ahr:124 max:145

6 PM

Running intervals 59:19 intensity: (5 @1) + (1:10 @2) + (14:27 @3) + (28:48 @4) + (14:49 @5) 11.36 km (5:13 / km) +62m 5:05 / km
ahr:147 max:169 shoes: Nike Flex 2014 Run

3x 1600 m, targte 07:00 min (7:02, 6:55, 6:50 min) +warmup/cooldown

Monday Jul 20, 2020 #

Note
rhr:50 weight:70.5kg

6 AM

Workout 5:47 [3]
ahr:70 max:82

5 PM

Running 43:54 intensity: (4 @1) + (1:04 @2) + (28:02 @3) + (14:44 @4) 7.62 km (5:46 / km) +88m 5:27 / km
ahr:137 max:151 shoes: Lunge Neo Run

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