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Training Log: Steffen

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:11:45 10.1(13:02) 16.26(8:06) 61324 /28c85%
  Running4 1:42:24 9.96(10:17) 16.03(6:23) 276
  Workout6 1:32:00
  Strength1 50:00
  Total11 6:16:09 20.06 32.29 88824 /28c85%
  [1-5]11 6:15:41
averages - rhr:45 weight:69.3kg
«
1:18
0:00
WeThFrSaSuMoTu

Tuesday Oct 23 #

6 AM

Workout 8:00 [4]

Monday Oct 22 #

Note
weight:69.3kg

6 AM

Workout 7:00 [3]

4 PM

Strength 50:00 [4]

Sunday Oct 21 #

11 AM

Orienteering race 1:03:32 intensity: (9 @1) + (1:33 @2) + (27:46 @3) + (33:42 @4) + (22 @5) *** 7.28 km (8:44 / km) +346m 7:03 / km
ahr:146 max:171 shoes: VJ Integrator 17 StarStud

Good enought to ensure a top 3 place in the regional ranking but I´m sure it would have been better to go to the O-race in Luxembourg.

Running warm up/down 2:53 intensity: (6 @1) + (6 @2) + (10 @3) + (2:26 @4) + (5 @5) 0.5 km (5:44 / km) +11m 5:10 / km
ahr:151 max:167 shoes: VJ Integrator 17 StarStud

7 PM

Workout 12:00 [2]

Saturday Oct 20 #

Note
weight:69.4kg

7 AM

Workout 5:00 [4]

1 PM

Running warm up/down 2:56 intensity: (13 @1) + (16 @2) + (2:27 @3) 0.31 km (9:30 / km)
ahr:132 max:142 shoes: VJ Integrator 17 StarStud

Orienteering race 35:52 intensity: (9 @0) + (5 @1) + (1:37 @2) + (8:44 @3) + (25:11 @4) + (6 @5) *** 4.8 km (7:29 / km) +148m 6:29 / km
ahr:148 max:168 spiked:9/13c shoes: VJ Integrator 17 StarStud

2nd runner at our regional relay champs. Out as 5th in as 3rd so even with my small mistakes I would say the race was OK.

Orienteering race 32:21 intensity: (12 @0) + (5 @1) + (1:23 @2) + (11:33 @3) + (17:35 @4) + (1:33 @5) *** 4.18 km (7:44 / km) +119m 6:46 / km
ahr:147 max:178 spiked:15/15c shoes: VJ Integrator 17 StarStud

As expected my first runner came back as 4th. But he has made abig mistake and the gap was to big to close so my run was more about saving 4th place.

Friday Oct 19 #

Note
weight:69.5kg

6 AM

Workout 25:00 [3]

Thursday Oct 18 #

Note
weight:69.4kg

4 PM

Running 32:03 intensity: (6 @0) + (6 @1) + (20 @2) + (20:21 @3) + (8:13 @4) + (2:57 @5) 6.46 km (4:58 / km) +52m 4:46 / km
ahr:143 max:173 shoes: Nike Flex 2014 Run

5 PM

Workout 35:00 [3]

Wednesday Oct 17 #

Note
weight:69.1kg

Note
rhr:45

4 PM

Running 1:04:32 intensity: (1 @0) + (3:10 @1) + (38:31 @2) + (19:54 @3) + (2:56 @4) 8.76 km (7:22 / km) +213m 6:34 / km
ahr:123 max:151 shoes: asics GEL-Kanaku 2

With Rommelag running group. Only 3 people today so we didn´t have a fast group.

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