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Training Log Archive: Steffen

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running4 3:41:05 24.46(9:02) 39.37(5:37) 300
  Fieldwork1 1:22:12 2.38(34:33) 3.83(21:28) 58
  Workout7 1:08:27
  Strength2 59:59
  Cycling2 46:25 7.37(9.5/h) 11.86(15.3/h) 148
  Orienteering1 42:49 3.93(10:54) 6.32(6:46) 2128 /31c90%
  Total15 8:40:57 38.14 61.39 52628 /31c90%
  [1-5]15 8:40:32
averages - rhr:52 weight:70kg

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MoTuWeThFrSaSu

Sunday Feb 9 #

Note
rhr:55

12 PM

Orienteering 42:49 intensity: (9 @2) + (7:08 @3) + (32:00 @4) + (3:32 @5) ** 6.32 km (6:46 / km) +21m 6:40 / km
ahr:148 max:163 spiked:28/31c shoes: asics GEL-Kanaku 2

Sprint training with 2 parts. Put my GPS track on the main map only.

Saturday Feb 8 #

Note
rhr:49 weight:70.2kg

10 AM

Running 42:47 intensity: (5 @0) + (5 @1) + (12 @2) + (3:43 @3) + (27:39 @4) + (11:03 @5) 8.17 km (5:14 / km) +115m 4:54 / km
ahr:152 max:166 shoes: Inov8 Trailtalon 250

12 PM

Cycling 28:20 [2] 7.18 km (15.2 kph) +116m
shoes: Salomon XT Shigarri

1 PM

Fieldwork 1:22:12 [1] 3.83 km (21:28 / km) +58m 19:58 / km
shoes: Salomon XT Shigarri

2 PM

Cycling 18:05 [2] 4.69 km (15.6 kph) +31m
shoes: Salomon XT Shigarri

Friday Feb 7 #

Note
rhr:45

6 AM

Workout 6:19 [3]
ahr:82 max:113

5 PM

Strength 40:10 [4]
ahr:78 max:119

Thursday Feb 6 #

Note
rhr:49

6 AM

Workout 7:12 [2]
ahr:81 max:122

5 PM

Running intervals 53:26 intensity: (3 @0) + (1:12 @1) + (5:38 @2) + (23:07 @3) + (12:06 @4) + (11:20 @5) 9.36 km (5:43 / km) +70m 5:30 / km
ahr:140 max:173 shoes: Lunge Neo Run

4x 1k (3:50, 3:50, 3:50, 3:55 min) +warmup/cooldown

Workout (streching) 10:42 [1]
ahr:94 max:107

Wednesday Feb 5 #

Note
rhr:59 weight:69.9kg

6 AM

Workout 5:44 [3]
ahr:111 max:132

4 PM

Running 47:58 intensity: (11 @0) + (8 @1) + (34 @2) + (45:56 @3) + (1:09 @4) 8.39 km (5:43 / km)
ahr:131 max:155 shoes: asics GEL-Kanaku 2

Workout (streching) 6:18 intensity: (5:44 @1) + (34 @2)
ahr:98 max:110

Tuesday Feb 4 #

Note
rhr:62

6 AM

Workout 16:14 [3]
ahr:116 max:156

6 PM

Running 1:16:54 intensity: (6 @0) + (7 @1) + (1:52 @2) + (1:05:59 @3) + (8:50 @4) 13.46 km (5:43 / km) +115m 5:29 / km
ahr:133 max:147 shoes: Lunge Neo Run

Still tired from the weekend.
9 PM

Workout (streching) 15:58 [1]
ahr:91 max:110

Monday Feb 3 #

Note
rhr:45 weight:70kg

4 PM

Strength 19:49 [3]
ahr:84 max:99

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