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Training Log Archive: Steffen

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running3 2:23:37 16.79(8:33) 27.02(5:19) 175
  Cycling2 1:18:04 13.12(10.1/h) 21.12(16.2/h) 303
  Workout6 56:49
  Strength1 22:00
  Total9 5:00:30 29.91 48.14 478
  [1-5]9 4:54:41
averages - sleep:7 rhr:46 weight:68.8kg

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MoTuWeThFrSaSu

Saturday Aug 3 #

Note
slept:7.0 weight:68.8kg

Friday Aug 2 #

Note
weight:68.6kg

6 AM

Workout 7:30 [3]

4 PM

Strength 22:00 [4]

Thursday Aug 1 #

4 PM

Running 1:18:28 intensity: (12 @1) + (34 @2) + (27:37 @3) + (50:05 @4) 15.26 km (5:09 / km) +40m 5:05 / km
ahr:142 max:157 shoes: Lunge Neo Run

10 k in planed marathon speed +warup/cooldown

Workout 4:35 [1]
ahr:95 max:110

Wednesday Jul 31 #

Note
weight:68.8kg (rest day)

Tuesday Jul 30 #

Note
rhr:32

5 AM

Workout 9:20 [2]
ahr:72 max:87

7 AM

Cycling 30:39 intensity: (37 @0) + (3:18 @1) + (19:19 @2) + (7:25 @3) 10.15 km (19.9 kph) +104m
ahr:115 max:130

4 PM

Cycling 32:57 intensity: (4:10 @0) + (8:44 @1) + (7:39 @2) + (11:38 @3) + (46 @4) 6.92 km (12.6 kph) +179m
ahr:111 max:143

Running intervals 22:54 intensity: (1:31 @1) + (3:44 @2) + (4:06 @3) + (9:46 @4) + (3:47 @5) 4.53 km (5:03 / km) +12m 4:59 / km
ahr:140 max:168 shoes: Nike Free 5.0+

4x 800 m with 3 min rest. Target 3:20 min (3:10, 3:12, 3:17, 3:17 min)

Cycling 14:28 intensity: (55 @0) + (7:00 @1) + (4:15 @2) + (1:11 @3) + (1:07 @4) 4.04 km (16.8 kph) +21m
ahr:107 max:146

Workout 5:37 [1]
ahr:94 max:102

Monday Jul 29 #

Note
rhr:59 weight:69.1kg

6 AM

Workout 7:00 [3]

5 PM

Running 42:15 intensity: (7 @0) + (21 @1) + (2:29 @2) + (23:34 @3) + (15:28 @4) + (16 @5) 7.23 km (5:50 / km) +123m 5:23 / km
ahr:136 max:160 shoes: Lunge Neo Run

8 PM

Workout 22:47 [2]
ahr:83 max:121

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