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Training Log Archive: Steffen

In the 7 days ending Jun 9, 2019:

activity # timemileskm+m
  Cycling6 4:07:27 50.38(12.2/h) 81.08(19.7/h) 927
  Orienteering3 1:19:52 7.06(11:19) 11.36(7:02) 32238 /42c90%
  Workout6 57:22
  Running4 29:19 2.68(10:57) 4.31(6:48) 41
  Total16 6:54:00 60.12 96.75 129038 /42c90%
  [1-5]16 6:51:24
averages - sleep:8.8 rhr:61 weight:67.9kg

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

Note
rhr:61 slept:8.75

10 AM

Running warm up/down 7:49 intensity: (9 @0) + (4 @1) + (9 @2) + (1:01 @3) + (6:26 @4) 1.03 km (7:36 / km)
ahr:141 max:157 shoes: Inov8 Trailtalon 250

Orienteering race 16:21 intensity: (8 @1) + (6 @2) + (6 @3) + (5:21 @4) + (10:40 @5) ** 2.82 km (5:48 / km) +65m 5:12 / km
ahr:159 max:180 spiked:7/9c shoes: Inov8 Trailtalon 250

German champs qualification. One stupid mistake. Missed out final A by 1 place and 42 s.
1 PM

Running warm up/down 5:03 intensity: (1 @1) + (8 @2) + (1:34 @3) + (3:20 @4) 0.71 km (7:08 / km) +1m 7:04 / km
ahr:143 max:154 shoes: Inov8 Trailtalon 250

Orienteering race 17:03 intensity: (8 @1) + (6 @2) + (7 @3) + (5:14 @4) + (11:28 @5) ** 3.0 km (5:41 / km) +77m 5:03 / km
ahr:159 max:177 spiked:12/12c shoes: Inov8 Trailtalon 250

M35 final B.

Saturday Jun 8, 2019 #

Event: 3-Tage OL incl. DM-Sprint
 

Note
rhr:60

2 PM

Running warm up/down 3:29 intensity: (1 @0) + (13 @1) + (23 @2) + (1:40 @3) + (1:12 @4) 0.53 km (6:35 / km)
ahr:132 max:144 shoes: VJ Integrator 17 StarStud

Orienteering race 46:28 intensity: (15 @2) + (1:04 @3) + (23:14 @4) + (21:55 @5) **** 5.55 km (8:23 / km) +180m 7:12 / km
ahr:156 max:173 spiked:19/21c shoes: VJ Integrator 17 StarStud

Nice area. Mostly clean run.
< a href="http://doma.leberkaesbriegel.de/show_map.php?user=...; target="_blank">
6 PM

Workout 10:22 [1]
ahr:95 max:117

Friday Jun 7, 2019 #

Note
weight:68.3kg

6 AM

Workout 9:00 [1]

7 AM

Cycling 30:50 intensity: (1:31 @1) + (7:43 @2) + (14:56 @3) + (6:40 @4) 10.72 km (20.9 kph) +106m
ahr:128 max:150

3 PM

Cycling 35:25 intensity: (2:10 @1) + (12:06 @2) + (17:53 @3) + (3:16 @4) 10.68 km (18.1 kph) +176m
ahr:121 max:146

Thursday Jun 6, 2019 #

6 AM

Workout 7:00 [2]

7 AM

Cycling 30:01 intensity: (1 @0) + (1:21 @1) + (5:22 @2) + (14:47 @3) + (8:30 @4) 10.54 km (21.1 kph) +107m
ahr:131 max:153

4 PM

Cycling 34:24 intensity: (34 @0) + (3:51 @1) + (12:32 @2) + (10:17 @3) + (7:10 @4) 10.12 km (17.7 kph) +176m
ahr:123 max:150

8 PM

Running 12:58 intensity: (6 @0) + (8 @1) + (11 @2) + (2:45 @3) + (9:48 @4) 2.05 km (6:20 / km) +39m 5:47 / km
ahr:142 max:155 shoes: asics GEL-Kanaku 2

Wednesday Jun 5, 2019 #

Note
weight:68.6kg

6 AM

Workout 6:00 [2]

7 PM

Workout 15:00 [3]

Tuesday Jun 4, 2019 #

7 AM

Cycling 29:19 intensity: (3 @0) + (1:39 @1) + (5:09 @2) + (14:12 @3) + (8:16 @4) 10.53 km (21.6 kph) +105m
ahr:131 max:153

4 PM

Cycling 1:27:28 intensity: (1:42 @0) + (15:46 @1) + (53:58 @2) + (13:52 @3) + (2:10 @4) 28.5 km (19.6 kph) +259m
ahr:113 max:144

Monday Jun 3, 2019 #

Note
weight:66.9kg (rest day)

6 AM

Workout 10:00 [1]

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