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Training Log Archive: Steffen

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running5 3:32:28 23.03(9:14) 37.06(5:44) 539
  Workout8 2:01:14
  Cycling2 1:10:48 13.86(11.7/h) 22.31(18.9/h) 309
  Orienteering1 57:48 3.48(16:37) 5.6(10:19) 19718 /18c100%
  Strength1 30:00
  Total14 8:12:18 40.37 64.97 104518 /18c100%
  [1-5]14 8:10:51
averages - rhr:44 weight:66.8kg

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MoTuWeThFrSaSu

Sunday Apr 14 #

Note
rhr:45 weight:66.5kg

10 AM

Running warm up/down 4:12 intensity: (12 @0) + (7 @1) + (34 @2) + (3:19 @3) 0.73 km (5:46 / km) +25m 4:56 / km
ahr:124 max:133 shoes: VJ Integrator (2016)

Orienteering 57:48 intensity: (5:33 @2) + (20:32 @3) + (31:05 @4) + (38 @5) ** 5.6 km (10:19 / km) +197m 8:47 / km
ahr:139 max:162 spiked:18/18c shoes: VJ Integrator (2016)

Just a old couse I found at home. I might run that course before but I need something to kick my as out of the house.

Running warm up/down 3:58 [4] 0.73 km (5:25 / km)
ahr:149 max:156 shoes: VJ Integrator (2016)

5 PM

Workout 12:00 [2]

Saturday Apr 13 #

Note
rhr:45

2 PM

Running 1:09:54 intensity: (11 @1) + (34 @2) + (8:23 @3) + (59:58 @4) + (48 @5) 12.9 km (5:25 / km) +122m 5:10 / km
ahr:145 max:160 shoes: Asics fuzeX Lyte

8 PM

Workout 29:00 [2]

Friday Apr 12 #

Note
weight:66.9kg

6 AM

Workout 6:00 [3]

8 PM

Workout 20:00 [3]

Thursday Apr 11 #

Note
rhr:41

6 PM

Running 27:34 intensity: (8 @0) + (12 @1) + (2:59 @2) + (22:15 @3) + (2:00 @4) 5.26 km (5:15 / km) +95m 4:48 / km
ahr:131 max:143 shoes: Lunge Neo Run

7 PM

Workout 30:00 [2]

Wednesday Apr 10 #

Note
weight:67.1kg

6 AM

Workout 6:00 [2]

4 PM

Running 1:07:29 intensity: (13 @1) + (11 @2) + (22 @3) + (38:23 @4) + (28:20 @5) 10.04 km (6:43 / km) +210m 6:05 / km
ahr:156 max:172 shoes: asics GEL-Kanaku 2

Tuesday Apr 9 #

6 PM

Running intervals 39:21 intensity: (2 @1) + (54 @2) + (7:03 @3) + (18:13 @4) + (13:09 @5) 7.41 km (5:19 / km) +88m 5:01 / km
ahr:151 max:182 shoes: Asics fuzeX Lyte

5x 500 m (1:51, 1:41, 1:48, 1:47, 1:49, 1:44, 1:50, 1:43 min) +warmup/cooldown

Workout 12:14 [1]
ahr:92 max:111

Monday Apr 8 #

6 AM

Workout 6:00 [3]

7 AM

Cycling 28:48 intensity: (1:27 @1) + (3:42 @2) + (17:43 @3) + (5:56 @4) 10.09 km (21.0 kph) +106m
ahr:131 max:152

4 PM

Cycling 42:00 intensity: (1:07 @0) + (7:10 @1) + (15:43 @2) + (14:09 @3) + (3:51 @4) 12.22 km (17.5 kph) +203m
ahr:118 max:145

With a stop at the gym.

Strength 30:00 [3]

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