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Training Log: Steffen

In the last 7 days:

activity # timemileskm+m
  Running4 2:24:05 14.32(10:04) 23.04(6:15) 358
  Cycling4 2:07:42 27.53(12.9/h) 44.31(20.8/h) 598
  Orienteering1 41:46 4.36(9:35) 7.02(5:57) 14327 /31c87%
  Stretching4 28:39
  Yoga1 27:34
  Workout1 3:23
  Total10 6:13:09 46.21 74.37 109927 /31c87%
  [1-5]10 6:10:25
averages - weight:69.4kg
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Friday Jul 19 #

7 AM

Cycling 28:28 intensity: (1:45 @1) + (7:46 @2) + (14:00 @3) + (4:57 @4) 10.94 km (23.1 kph) +116m
ahr:131 max:160

3 PM

Cycling 33:07 intensity: (34 @0) + (4:39 @1) + (13:45 @2) + (14:09 @3) 10.97 km (19.9 kph) +180m
ahr:123 max:145

Thursday Jul 18 #

Note
weight:69.5kg

7 AM

Cycling 28:00 intensity: (3:02 @1) + (5:00 @2) + (13:13 @3) + (6:45 @4) 10.93 km (23.4 kph) +112m
ahr:133 max:154

4 PM

Cycling warm up/down 27:13 intensity: (1:12 @0) + (2:13 @1) + (8:54 @2) + (13:15 @3) + (1:39 @4) 7.58 km (16.7 kph) +169m
ahr:126 max:156

Running intervals 24:16 intensity: (2 @1) + (4:06 @2) + (3:11 @3) + (9:51 @4) + (7:06 @5) 4.69 km (5:10 / km) +24m 5:03 / km
ahr:151 max:171 shoes: Karhu Iconi Ortix Hivo

4x 1 k (4:04, 3:57, 4:14, 4:21)
Not fit enough to to this after cycling and in the afternoon heat.

Cycling warm up/down 10:54 intensity: (4:27 @1) + (5:11 @2) + (1:16 @3) 3.9 km (21.5 kph) +22m
ahr:113 max:136

8 PM

Stretching 6:26 [1]
ahr:78 max:100

Stretching and blackroll

Wednesday Jul 17 #

4 PM

Running 58:41 intensity: (25 @0) + (14:17 @1) + (32:04 @2) + (11:55 @3) 7.96 km (7:23 / km) +172m 6:39 / km
ahr:117 max:137 shoes: Karhu Ikoni Trail WR

Stretching 5:13 [1]
ahr:92 max:101

Tuesday Jul 16 #

7 PM

Running 56:09 intensity: (7 @1) + (1:03 @2) + (29:37 @3) + (24:50 @4) + (32 @5) 9.77 km (5:45 / km) +162m 5:19 / km
ahr:145 max:167 shoes: Nike Air Zoom Pegasus 39

Stretching 6:49 [1]
ahr:87 max:117

Monday Jul 15 #

9 PM

Yoga 27:34 [1]
ahr:73 max:101

Sunday Jul 14 #

10 AM

Running warm up/down 4:59 intensity: (53 @1) + (2:32 @2) + (1:34 @3) 0.63 km (7:58 / km)
ahr:119 max:136 shoes: Karhu Ikoni Trail WR

Warmup with Kaisa

Workout warm up/down 3:23 intensity: (11 @0) + (1:34 @1) + (1:31 @2) + (7 @3)
ahr:109 max:133

Warmup with Kaisa

Orienteering 23:31 intensity: (22 @0) + (55 @1) + (2:10 @2) + (5:13 @3) + (13:15 @4) + (1:36 @5) *** 4.24 km (5:33 / km) +56m 5:13 / km
ahr:145 max:167 spiked:13/16c shoes: Karhu Ikoni Trail WR

Nice route choices but I had some trouble with the many details not drawn on the map.

Orienteering race 18:15 intensity: (14 @2) + (1:42 @3) + (15:13 @4) + (1:06 @5) ** 2.78 km (6:33 / km) +87m 5:40 / km
ahr:155 max:168 spiked:14/15c shoes: Karhu Ikoni Trail WR

Nice route choices in the beginning but a little boring in the end.

Saturday Jul 13 #

Note
weight:69.4kg (rest day)

10 PM

Stretching 10:11 [1]
ahr:68 max:90

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