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Training Log Archive: Steffen

In the 7 days ending Dec 13, 2020:

activity # timemileskm+m
  Running3 3:32:09 23.47(9:02) 37.78(5:37) 409
  Workout3 1:15:56
  Orienteering1 25:09 1.72(14:35) 2.78(9:04) 764 /6c66%
  Total6 5:13:14 25.2 40.55 4854 /6c66%
  [1-5]6 5:13:05
averages - rhr:55 weight:69.7kg

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MoTuWeThFrSaSu

Sunday Dec 13, 2020 #

1 PM

Running long 1:58:55 intensity: (18 @2) + (30:09 @3) + (1:27:17 @4) + (1:11 @5) 21.81 km (5:27 / km) +189m 5:14 / km
ahr:142 max:159 shoes: Karhu Iconi Ortix 2020

6 PM

Workout 21:32 [2]
ahr:100 max:141

Saturday Dec 12, 2020 #

Note
rhr:56 weight:69.2kg

2 PM

Running warm up/down 8:49 intensity: (27 @3) + (4:51 @4) + (3:31 @5) 1.54 km (5:42 / km) +48m 4:57 / km
ahr:154 max:169 shoes: NVII Crazy Lite F2

Orienteering 25:09 intensity: (4 @2) + (8:29 @3) + (12:21 @4) + (4:15 @5) *** 2.78 km (9:04 / km) +76m 7:58 / km
ahr:145 max:168 spiked:4/6c shoes: NVII Crazy Lite F2

Contours only. Not so difficult as this is my home forest. To control 1, straight line was block- Got a little to fr when trying to reach it from the other side.

Running warm up/down 5:42 intensity: (24 @3) + (2:51 @4) + (2:27 @5) 0.95 km (6:01 / km) +12m 5:39 / km
ahr:153 max:167 shoes: NVII Crazy Lite F2

8 PM

Workout (Yoga) 26:54 [2]
ahr:74 max:97

Friday Dec 11, 2020 #

Note
(rest day)

Thursday Dec 10, 2020 #

Note
(rest day)

Wednesday Dec 9, 2020 #

Note
weight:69.9kg (rest day)

Tuesday Dec 8, 2020 #

6 PM

Running 1:18:43 intensity: (9 @0) + (4 @1) + (51 @2) + (36:06 @3) + (41:33 @4) 13.47 km (5:51 / km) +160m 5:31 / km
ahr:139 max:156 shoes: Karhu Iconi Ortix 2020

Monday Dec 7, 2020 #

Note
rhr:54 weight:70kg

8 PM

Workout (Yoga) 27:30 [2]
ahr:79 max:118

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