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Training Log Archive: Steffen

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running4 3:42:44 24.16(9:13) 38.89(5:44) 266
  Workout4 2:04:00
  Strength1 1:15:00
  Orienteering1 58:53 4.29(13:44) 6.9(8:32) 2178 /10c80%
  Total10 8:00:37 28.45 45.79 4838 /10c80%
  [1-5]10 7:59:49
averages - weight:70.3kg

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
weight:70.4kg

10 AM

Orienteering 58:53 intensity: (27 @1) + (9:18 @2) + (28:34 @3) + (20:34 @4) ** 6.9 km (8:32 / km) +217m 7:22 / km
ahr:139 max:162 spiked:8/10c shoes: VJ Integrator (2016)

Snow and a lot of wood on the ground makes it hard to see the tracks (e.g. control 1) or even the object (e.g. conrol 9).
6 PM

Workout 40:00 [3]

Saturday Feb 17 #

6 PM

Running 27:31 intensity: (16 @0) + (30 @1) + (4:23 @2) + (14:58 @3) + (7:24 @4) 4.82 km (5:42 / km) +116m 5:06 / km
ahr:138 max:163 shoes: Walsh PB Elite Trainer

After a whole day in the first aid training I need some fresh air.
8 PM

Workout 24:00 [4]

Friday Feb 16 #

6 PM

Workout 35:00 [3]

Thursday Feb 15 #

Note
weight:70kg

5 PM

Running tempo 27:50 intensity: (6 @0) + (1:58 @1) + (7:22 @2) + (4:28 @3) + (13:56 @4) 5.1 km (5:27 / km) +80m 5:04 / km
ahr:139 max:162 shoes: Nike Zoom Air Pegasus 32

3 km fast (13:16 min) +warmup/cooldown
Some slippy parts. Going for speed wasn´t the best idea but I was to lazy to go for distance.

Wednesday Feb 14 #

4 PM

Running 56:42 intensity: (3 @0) + (16 @1) + (10:37 @2) + (45:46 @3) 8.75 km (6:29 / km) +10m 6:27 / km
ahr:129 max:144 shoes: Asics Gel-FujiTrabuco 4

7 PM

Workout 25:00 [3]

Tuesday Feb 13 #

Note
weight:70.5kg

4 PM

Running long 1:50:41 intensity: (23 @0) + (22 @1) + (2:06 @2) + (55:00 @3) + (31:38 @4) + (21:12 @5) 20.21 km (5:29 / km) +60m 5:24 / km
ahr:149 max:175 shoes: Asics fuzeX Lyte

Monday Feb 12 #

4 PM

Strength 1:15:00 [4]

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