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Training Log Archive: Steffen

In the 7 days ending May 21, 2023:

activity # timemileskm+m
  Running3 2:30:56 14.41(10:28) 23.19(6:31) 562
  Cycling2 1:01:36 13.25(12.9/h) 21.33(20.8/h) 303
  Orienteering2 49:52 3.2(15:35) 5.15(9:41) 169
  Yoga3 36:30
  Workout2 34:53
  Stretching1 6:31
  Total13 5:40:18 30.86 49.67 1034
  [1-5]13 5:37:43
averages - weight:69.1kg

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MoTuWeThFrSaSu

Sunday May 21, 2023 #

Event: Rats Runners Kupferzell
 
7 AM

Yoga 13:20 [1]
ahr:62 max:86

1 PM

Running warm up/down 13:09 intensity: (15 @0) + (5 @1) + (11 @2) + (8:56 @3) + (3:42 @4) 2.16 km (6:05 / km)
ahr:142 max:152 shoes: NVII Crazy Lite F2

Running race (OCR) 52:34 intensity: (3 @2) + (28 @3) + (32:13 @4) + (19:50 @5) 9.12 km (5:46 / km) +158m 5:18 / km
ahr:162 max:178 shoes: NVII Crazy Lite F2

Rats Runners Obstacle Race. 6th place Silver Boys and 2nd place team. Together with Jakob and Nico.
9 PM

Stretching 6:31 [1]
ahr:81 max:99

Saturday May 20, 2023 #

11 AM

Orienteering 44:52 intensity: (16 @0) + (6:29 @1) + (20:02 @2) + (16:03 @3) + (2:02 @4) ** 4.82 km (9:18 / km) +165m 7:56 / km
ahr:124 max:159 shoes: NVII Crazy Lite F2

WOD event. Shadowing Paul.
9 PM

Workout (blackroll) 6:44 [1]
ahr:71 max:94

Friday May 19, 2023 #

Event: World Maze Race Horn
 
4 PM

Orienteering 1:24 intensity: (18 @1) + (7 @2) + (50 @3) + (9 @4) 0.08 km (18:40 / km) +1m 17:23 / km
ahr:128 max:152 shoes: Salomon XA ROGG 2 GTX

World Maze Race. Blue Training.

Orienteering 1:04 intensity: (1 @1) + (17 @2) + (38 @3) + (8 @4) 0.08 km (13:00 / km)
ahr:133 max:146 shoes: Salomon XA ROGG 2 GTX

World Maze Race Black Training

Orienteering race 2:32 intensity: (16 @1) + (6 @2) + (23 @3) + (1:47 @4) 0.17 km (15:10 / km) +2m 14:12 / km
ahr:142 max:157 shoes: Salomon XA ROGG 2 GTX

World Maze Race - the Race

Thursday May 18, 2023 #

Note
weight:69.5kg

2 PM

Running intervals (memos) 45:03 intensity: (43 @0) + (6:27 @1) + (11:17 @2) + (19:50 @3) + (6:37 @4) + (9 @5) 5.43 km (8:18 / km) +251m 6:45 / km
ahr:129 max:165 shoes: NVII Crazy Lite F2

5 PM

Yoga 11:13 [1]
ahr:75 max:90

Wednesday May 17, 2023 #

8 PM

Workout 28:09 [2]
ahr:118 max:182

Tuesday May 16, 2023 #

5 PM

Running 40:10 intensity: (11 @0) + (27 @1) + (11:37 @2) + (25:43 @3) + (2:12 @4) 6.48 km (6:12 / km) +154m 5:32 / km
ahr:131 max:150 shoes: Asics GEL-Trabuco Terra

Monday May 15, 2023 #

Note
weight:68.6kg

7 AM

Cycling 28:29 intensity: (1 @0) + (1:56 @1) + (6:01 @2) + (16:04 @3) + (4:27 @4) 10.37 km (21.8 kph) +116m
ahr:133 max:157

4 PM

Cycling 33:07 intensity: (1:09 @0) + (4:12 @1) + (12:15 @2) + (15:25 @3) + (6 @4) 10.96 km (19.9 kph) +186m
ahr:122 max:146

9 PM

Yoga 11:57 [1]
ahr:77 max:110

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