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Training Log Archive: Steffen

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running6 4:26:24 27.03(9:51) 43.5(6:07) 607
  Strength2 1:34:49
  Workout7 1:02:34
  Spinning2 17:58
  Total14 7:21:45 27.03 43.5 607
  [1-5]14 7:21:22
averages - sleep:7.5 rhr:53 weight:70.9kg

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MoTuWeThFrSaSu

Sunday Jan 19 #

Note
rhr:53 slept:7.5

6 AM

Running 48:02 intensity: (5 @1) + (4:21 @2) + (13:41 @3) + (27:56 @4) + (1:59 @5) 7.48 km (6:25 / km) +163m 5:47 / km
ahr:141 max:161 shoes: asics GEL-Kanaku 2

With Martin. Some coordinaton excersises in the end.

Saturday Jan 18 #

Note
rhr:54 slept:7.5

7 AM

Running 28:35 intensity: (2 @1) + (17 @2) + (10:39 @3) + (15:53 @4) + (1:44 @5) 4.63 km (6:10 / km) +129m 5:25 / km
ahr:143 max:160 shoes: asics GEL-Kanaku 2

With some guys from my coaching course.
4 PM

Running 29:19 intensity: (14 @0) + (43 @1) + (3:45 @2) + (15:46 @3) + (8:48 @4) + (3 @5) 4.06 km (7:14 / km) +79m 6:35 / km
ahr:132 max:159 shoes: asics GEL-Kanaku 2

Coordination excersises.

Friday Jan 17 #

Note
rhr:59 weight:71kg

6 AM

Workout 7:05 intensity: (1:43 @1) + (3:10 @2) + (1:42 @3) + (30 @4)
ahr:115 max:154

Thursday Jan 16 #

Note
rhr:52

6 AM

Workout 5:00 [3]

4 PM

Spinning 10:14 intensity: (29 @1) + (9:45 @2)
ahr:114 max:121

Strength 58:52 [3]
ahr:96 max:128

8 PM

Running intervals 19:45 intensity: (8 @1) + (1:06 @2) + (8:25 @3) + (7:17 @4) + (2:49 @5) 3.34 km (5:55 / km) +20m 5:45 / km
ahr:142 max:168 shoes: Nike Free 5.0+

8x 30 s (160, 150, 150, 160, 150, 150, 150 ,160 m) +warmup/cooldown

Wednesday Jan 15 #

Note
rhr:48 weight:71kg

6 AM

Workout 14:00 [1]

4 PM

Running 45:47 intensity: (5 @0) + (7 @1) + (32 @2) + (27:09 @3) + (17:54 @4) 8.0 km (5:43 / km) +16m 5:40 / km
ahr:139 max:154 shoes: asics GEL-Kanaku 2

Workout 4:45 [1]
ahr:101 max:111

8 PM

Workout 15:44 [2]
ahr:94 max:117

Tuesday Jan 14 #

Note
rhr:58

6 AM

Workout 11:00 [2]

6 PM

Running long 1:34:56 intensity: (4 @0) + (4 @1) + (1:47 @2) + (39:38 @3) + (53:23 @4) 16.0 km (5:56 / km) +200m 5:35 / km
ahr:140 max:154 shoes: Lunge Neo Run

Monday Jan 13 #

Note
rhr:44 weight:70.8kg

6 AM

Workout 5:00 [3]

4 PM

Spinning warm up/down 7:44 intensity: (6 @1) + (3:53 @2) + (3:45 @3)
ahr:122 max:138

Strength 35:57 [3]
ahr:84 max:136

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