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Training Log: Steffen

In the last 7 days:

activity # timemileskm+m
  Workout6 2:29:12
  Running4 2:02:47 13.07(9:23) 21.04(5:50) 30713 /13c100%
  Cycling2 1:12:03 11.73(9.8/h) 18.88(15.7/h) 302
  Orienteering1 48:38 3.4(14:18) 5.48(8:53) 869 /10c90%
  Strength1 45:00
  Total12 7:17:40 28.21 45.4 69522 /23c95%
  [1-5]12 7:16:40
averages - sleep:8.3 rhr:51 weight:64.6kg
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Sunday Feb 17 #

Note
weight:53kg

11 AM

Workout 37:40 [2]
ahr:96 max:136

1 PM

Cycling 27:17 intensity: (15 @0) + (4:00 @1) + (9:48 @2) + (6:18 @3) + (6:56 @4) 7.78 km (17.1 kph) +126m
ahr:123 max:154

2 PM

Cycling 44:46 intensity: (26 @0) + (10:31 @1) + (17:57 @2) + (11:31 @3) + (4:21 @4) 11.11 km (14.9 kph) +176m
ahr:117 max:154

Running 18:42 intensity: (13 @2) + (1:39 @3) + (10:13 @4) + (6:37 @5) ** 3.09 km (6:03 / km) +60m 5:31 / km
ahr:151 max:167 spiked:13/13c shoes: Inov8 Trailtalon 250

Rerun a course from our last years WOD event.

Saturday Feb 16 #

Note
rhr:43 slept:8.5 weight:68.2kg

10 AM

Workout 43:16 [2]
ahr:90 max:135

2 PM

Running intervals 33:27 intensity: (3 @0) + (3 @1) + (13 @2) + (9:48 @3) + (14:18 @4) + (9:02 @5) 5.7 km (5:52 / km) +150m 5:11 / km
ahr:148 max:171 shoes: asics GEL-Kanaku 2

Pyramide run 0,5, 1, 2, 3, 2, 1, 0,5 min with 1 min rest (@4:20, 3:43, 4:22, 4:21, 4:40, 3:42, 3:38 min/km) +warmup/cooldown
Maybe not the best idear to run intervalls after a interval season on Thursday and strenght season in the morning. In the sun we had 10+ °C but the in the forrest we had still icy tracks.

Friday Feb 15 #

6 AM

Workout 10:00 [2]

7 PM

Workout 36:13 intensity: (9 @0) + (5:22 @1) + (20:54 @2) + (8:44 @3) + (54 @4) + (10 @5)
ahr:116 max:162

Thursday Feb 14 #

Note
rhr:52 slept:8.0 weight:68.3kg

6 AM

Workout 11:03 [1]
ahr:89 max:101

4 PM

Running intervals 36:23 intensity: (5 @1) + (21 @2) + (9:07 @3) + (16:54 @4) + (9:56 @5) 6.34 km (5:44 / km) +15m 5:40 / km
ahr:148 max:172 shoes: Nike Free 5.0+

5x 500 m (1:40, 1:47, 1:49, 1:51, 1:53, 1:56 min) +warmup/cooldown.
No feeling for speed so every interval was slower than the one before.

Wednesday Feb 13 #

Note
weight:68.9kg

Note
rhr:58

6 AM

Workout 11:00 [3]

4 PM

Strength 45:00 [3]

7 PM

Running warm up/down 17:41 intensity: (7 @0) + (6 @1) + (5 @2) + (6:40 @3) + (10:43 @4) 3.03 km (5:50 / km) +71m 5:14 / km
ahr:141 max:155 shoes: Inov8 Trailtalon 250

Orienteering 48:38 intensity: (2 @1) + (5:33 @2) + (19:47 @3) + (20:02 @4) + (3:14 @5) *** 5.48 km (8:53 / km) +86m 8:14 / km
ahr:139 max:169 spiked:9/10c shoes: Inov8 Trailtalon 250

Running warm up/down 16:34 intensity: (38 @2) + (9:23 @3) + (6:33 @4) 2.88 km (5:45 / km) +11m 5:38 / km
ahr:137 max:155 shoes: Inov8 Trailtalon 250

Tuesday Feb 12 #

Note
(rest day)

Not in training mood.

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