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Training Log Archive: Steffen

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running5 4:58:59 33.08(9:02) 53.23(5:37) 647
  Cycling2 1:12:19 13.19(10.9/h) 21.23(17.6/h) 329
  Orienteering1 36:35 1.5(24:23) 2.41(15:09) 63
  Workout4 27:46
  Total10 7:15:39 47.77 76.87 1039
  [1-5]10 7:12:32
averages - rhr:47 weight:70.1kg

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MoTuWeThFrSaSu

Sunday Sep 15 #

Note
rhr:55

10 AM

Running warm up/down 10:04 intensity: (1 @0) + (8 @1) + (10 @2) + (7:19 @3) + (2:26 @4) 1.62 km (6:14 / km) +12m 6:00 / km
ahr:135 max:151 shoes: Lunge Neo Run

Running race 39:00 intensity: (1 @1) + (12 @2) + (13:32 @3) + (19:00 @4) + (6:15 @5) 8.8 km (4:26 / km) +76m 4:15 / km
ahr:146 max:164 shoes: Lunge Neo Run

Stuttgarter Lebenslauf

Running warm up/down 8:25 intensity: (28 @3) + (7:57 @4) 1.29 km (6:32 / km)
ahr:147 max:157 shoes: Lunge Neo Run

Workout 2:46 intensity: (1 @0) + (2:43 @1) + (2 @2)
ahr:95 max:105

Saturday Sep 14 #

6 PM

Running 19:44 intensity: (3 @0) + (3 @1) + (3:14 @2) + (12:08 @3) + (4:16 @4) 3.24 km (6:05 / km) +64m 5:32 / km
ahr:132 max:151 shoes: Inov8 Trailtalon 250

Friday Sep 13 #

Note
weight:70.4kg (rest day)

Thursday Sep 12 #

Note
rhr:42

4 PM

Running long 2:08:14 intensity: (4 @1) + (4:42 @2) + (1:45:07 @3) + (18:21 @4) 21.34 km (6:00 / km) +304m 5:37 / km
ahr:134 max:149 shoes: Lunge Neo Run

Wednesday Sep 11 #

6 AM

Workout 12:00 [3]

5 PM

Orienteering 36:35 intensity: (1:28 @0) + (11:38 @1) + (3:50 @2) + (14:01 @3) + (5:33 @4) + (5 @5) 2.41 km (15:09 / km) +63m 13:24 / km
ahr:119 max:161 shoes: VJ Integrator 17 StarStud

Recheck some control sites.

Tuesday Sep 10 #

Note
rhr:44 weight:69.7kg

6 AM

Workout 5:00 [3]

7 AM

Cycling 32:04 intensity: (2:33 @1) + (8:53 @2) + (17:26 @3) + (3:12 @4) 10.32 km (19.3 kph) +104m
ahr:125 max:148

4 PM

Cycling 26:57 intensity: (13 @0) + (3:07 @1) + (9:31 @2) + (10:25 @3) + (3:41 @4) 7.63 km (17.0 kph) +188m
ahr:123 max:147

Running intervals 40:46 intensity: (3 @0) + (27 @1) + (7:32 @2) + (14:34 @3) + (15:21 @4) + (2:49 @5) 7.66 km (5:19 / km) +69m 5:05 / km
ahr:137 max:165 shoes: Nike Flex 2014 Run

10 x 400 m (target 1:35 min) with 400 m rest (1:33, 1:32, 1:31, 1:36, 1:33, 1:37, 1:34, 1:32, 1:32, 1:32 min)

Cycling 13:18 intensity: (1:07 @0) + (5:57 @1) + (4:32 @2) + (1:42 @3) 3.27 km (14.8 kph) +37m
ahr:105 max:135

Monday Sep 9 #

6 AM

Workout 8:00 [3]

5 PM

Running 52:46 intensity: (11 @0) + (5 @1) + (3:12 @2) + (36:37 @3) + (12:41 @4) 9.28 km (5:41 / km) +122m 5:20 / km
ahr:134 max:149 shoes: Lunge Neo Run

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