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Training Log Archive: Steffen

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running4 2:40:19 17.65(9:05) 28.4(5:39) 289
  Workout5 58:59
  Orienteering1 37:41 4.0(9:25) 6.44(5:51) 1613 /14c92%
  Athletics1 25:00
  Total10 4:41:59 21.64 34.83 30513 /14c92%
  [1-5]10 4:41:46
averages - sleep:3.5 rhr:53 weight:69.1kg

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MoTuWeThFrSaSu

Sunday Nov 10 #

Note
rhr:70 slept:3.5

6 AM

Running 33:49 intensity: (10 @2) + (8:21 @3) + (22:21 @4) + (2:57 @5) 5.42 km (6:15 / km) +146m 5:30 / km
ahr:145 max:163 shoes: asics GEL-Kanaku 2

Saturday Nov 9 #

Note
rhr:56

6 AM

Running 28:55 intensity: (1 @1) + (27 @2) + (4:39 @3) + (21:39 @4) + (2:09 @5) 5.03 km (5:45 / km) +93m 5:16 / km
ahr:147 max:170 shoes: asics GEL-Kanaku 2

6 PM

Orienteering 37:41 intensity: (19 @1) + (6 @2) + (2:07 @3) + (26:55 @4) + (8:14 @5) ** 6.44 km (5:51 / km) +16m 5:47 / km
ahr:152 max:169 spiked:13/14c shoes: Inov8 Trailtalon 250

Friday Nov 8 #

Note
rhr:51

6 AM

Workout 10:43 [3]
ahr:82 max:99

Thursday Nov 7 #

Note
rhr:45 weight:69kg

6 AM

Workout 14:04 [3]
ahr:70 max:90

4 PM

Running intervals 49:17 intensity: (7 @0) + (30 @1) + (5:52 @2) + (17:01 @3) + (8:06 @4) + (17:41 @5) 9.48 km (5:12 / km) +30m 5:07 / km
ahr:144 max:172 shoes: Nike Flex 2014 Run

6x 1000 m (3:50, 3:55, 3:52, 3:55, 3:58, 3:52 min) +warmup/cooldown

Wednesday Nov 6 #

Note
rhr:47

6 AM

Workout 8:33 [3]
ahr:94 max:140

4 PM

Running 48:18 intensity: (1 @0) + (12 @1) + (48 @2) + (42:14 @3) + (5:03 @4) 8.47 km (5:42 / km) +20m 5:38 / km
ahr:133 max:149 shoes: Lunge Neo Run

Workout 2:52 intensity: (5 @0) + (2:24 @1) + (23 @2)
ahr:101 max:111

Tuesday Nov 5 #

Note
rhr:47 weight:69.1kg

4 PM

Athletics 25:00 [2]
shoes: Lunge Neo Run

8 PM

Workout 22:47 [1]
ahr:69 max:85

Monday Nov 4 #

Note
(rest day)

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