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Training Log Archive: Steffen

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running3 3:00:14 20.1(8:58) 32.35(5:34) 443
  Cycling2 1:01:28 12.66(12.4/h) 20.37(19.9/h) 283
  Workout3 33:16
  Orienteering1 27:14 1.19(22:47) 1.92(14:10) 41
  Total9 5:02:12 33.95 54.64 767
  [1-5]9 4:59:19
averages - rhr:51 weight:69.9kg

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MoTuWeThFrSaSu

Sunday Sep 22 #

Note
rhr:54 (injured)

8 AM

Orienteering 27:14 intensity: (2:18 @0) + (15:59 @1) + (2:00 @2) + (4:31 @3) + (2:26 @4) 1.92 km (14:10 / km) +41m 12:48 / km
ahr:106 max:144

Saturday Sep 21 #

Note
(injured) (rest day)

Friday Sep 20 #

Note
(injured) (rest day)

Thursday Sep 19 #

Note
rhr:42 weight:70.2kg

Note
(injured)

5 PM

Running 1:31:13 intensity: (1 @0) + (27 @1) + (7:25 @2) + (1:06:13 @3) + (17:07 @4) 15.78 km (5:47 / km) +213m 5:25 / km
ahr:133 max:151 shoes: Lunge Neo Run

Wednesday Sep 18 #

Note
rhr:56 weight:70.4kg

6 AM

Workout 5:00 [4]

4 PM

Running tempo 47:45 intensity: (3 @0) + (8 @1) + (3:31 @2) + (15:05 @3) + (24:38 @4) + (4:20 @5) 9.72 km (4:55 / km) +149m 4:34 / km
ahr:143 max:160 shoes: Nike Flex 2014 Run

2x 3 km (target 4:17 min/km) with 3min rest (@4:16 min/km, 414: min/km) +warmup + cooldown
5 PM

Workout 3:16 intensity: (1 @0) + (2:31 @1) + (44 @2)
ahr:100 max:112

Tuesday Sep 17 #

7 AM

Cycling 29:30 intensity: (1 @0) + (1:10 @1) + (4:50 @2) + (16:44 @3) + (6:45 @4) 10.29 km (20.9 kph) +106m
ahr:130 max:147

4 PM

Cycling 31:58 intensity: (10 @0) + (59 @1) + (5:56 @2) + (17:39 @3) + (7:14 @4) 10.09 km (18.9 kph) +177m
ahr:130 max:152

5 PM

Workout 25:00 [3]

Monday Sep 16 #

Note
rhr:52 weight:69.2kg

5 PM

Running 41:16 intensity: (19 @0) + (1:19 @1) + (12:24 @2) + (26:37 @3) + (37 @4) 6.85 km (6:02 / km) +80m 5:42 / km
ahr:125 max:143 shoes: asics GEL-Kanaku 2

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