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Training Log Archive: Steffen

In the 7 days ending Mar 31:

activity # timemileskm+m
  Cycling9 6:12:04 69.4(11.2/h) 111.68(18.0/h) 1382
  Running3 1:14:32 7.94(9:23) 12.78(5:50) 162
  Workout6 1:11:00
  Orienteering1 45:35 4.74(9:37) 7.63(5:59) 6027 /28c96%
  Strength1 30:00
  Total19 9:53:11 82.08 132.09 160427 /28c96%
  [1-5]19 9:30:24
averages - sleep:8 rhr:37 weight:67.7kg

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MoTuWeThFrSaSu

Sunday Mar 31 #

12 PM

Cycling 1:36:43 intensity: (18:50 @0) + (29:18 @1) + (32:40 @2) + (15:55 @3) 28.65 km (17.8 kph) +232m
ahr:104 max:139

As regeneration training.
6 PM

Workout 16:00 [3]

Saturday Mar 30 #

Note
rhr:41 slept:8.0 weight:67.5kg

2 PM

Orienteering 45:35 intensity: (8 @2) + (3:14 @3) + (31:20 @4) + (10:53 @5) ** 7.63 km (5:59 / km) +60m 5:45 / km
ahr:152 max:167 spiked:27/28c shoes: asics GEL-Kanaku 2

Not realy exiting but also not too boring. According to my HR I should have run much faster.
4 PM

Running warm up/down 9:00 [2] 0.6 km (15:00 / km)
shoes: asics GEL-Kanaku 2

Followed my niche over the kids course.

Friday Mar 29 #

Note
rhr:33

6 AM

Workout 12:00 [1]

7 AM

Cycling 32:00 [3] 10.2 km (19.1 kph) +103m
ahr:128 max:144

3 PM

Cycling 35:21 intensity: (42 @0) + (4:25 @1) + (11:16 @2) + (14:45 @3) + (4:13 @4) 10.23 km (17.4 kph) +177m
ahr:122 max:148

7 PM

Workout 20:00 [2]

Thursday Mar 28 #

6 AM

Workout 8:00 [3]

4 PM

Running tempo 27:53 intensity: (3 @0) + (10 @1) + (1:25 @2) + (13:39 @3) + (3:09 @4) + (9:27 @5) 5.78 km (4:49 / km) +15m 4:46 / km
ahr:143 max:172 shoes: Nike Flex 2014 Run

Cooper test: 3.07 km in 12 min + warmup/cooldown

Wednesday Mar 27 #

6 AM

Workout 5:00 [3]

7 AM

Cycling 32:03 intensity: (3:49 @1) + (8:02 @2) + (17:42 @3) + (2:30 @4) 10.09 km (18.9 kph) +107m
ahr:124 max:147

4 PM

Cycling 44:22 intensity: (3:12 @0) + (12:49 @1) + (13:06 @2) + (12:02 @3) + (3:13 @4) 12.34 km (16.7 kph) +199m
ahr:114 max:148

With a stop at the gym.

Strength 30:00 [3]

Tuesday Mar 26 #

Note
weight:67.9kg

7 AM

Cycling 31:11 [3] 9.8 km (18.9 kph) +106m

4 PM

Cycling 33:56 [3] 10.03 km (17.7 kph) +176m

6 PM

Running 37:39 intensity: (5 @1) + (3:58 @2) + (21:47 @3) + (11:18 @4) + (31 @5) 6.4 km (5:53 / km) +147m 5:17 / km
ahr:135 max:158 shoes: Asics fuzeX Lyte

Monday Mar 25 #

7 AM

Cycling 31:32 [3] 10.24 km (19.5 kph) +106m

4 PM

Cycling 34:56 [3] 10.11 km (17.4 kph) +176m

8 PM

Workout 10:00 [1]

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