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Training Log Archive: Steffen

In the 7 days ending Mar 29:

activity # timemileskm+m
  Workout11 3:39:16
  Running4 2:56:13 18.35(9:36) 29.53(5:58) 595
  Cycling1 1:11:19 15.44(13.0/h) 24.84(20.9/h) 286
  Orienteering1 1:08:29 5.9(11:37) 9.49(7:13) 2189 /9c100%
  Total16 8:55:17 39.68 63.86 10999 /9c100%
  [1-5]16 8:54:46
averages - rhr:51 weight:70.2kg

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MoTuWeThFrSaSu

Sunday Mar 29 #

Note
rhr:50 weight:70kg

8 AM

Workout 9:57 [2]
ahr:62 max:85

10 AM

Running warm up/down 12:32 intensity: (1 @0) + (11 @1) + (43 @2) + (4:39 @3) + (6:58 @4) 2.1 km (5:58 / km) +42m 5:26 / km
ahr:139 max:157 shoes: Inov8 Trailtalon 250

Orienteering 1:08:29 intensity: (25 @1) + (6:24 @2) + (24:05 @3) + (33:08 @4) + (4:27 @5) ** 9.49 km (7:13 / km) +218m 6:28 / km
ahr:140 max:163 spiked:9/9c shoes: Inov8 Trailtalon 250

Easy one as long jog.

Running warm up/down 11:54 intensity: (10 @2) + (7:56 @3) + (3:48 @4) 2.13 km (5:36 / km) +22m 5:19 / km
ahr:136 max:157 shoes: Inov8 Trailtalon 250

3 PM

Workout 21:29 [1]
ahr:85 max:109

Saturday Mar 28 #

Note
rhr:51

10 AM

Running tempo (Fartlek) 47:44 intensity: (1 @0) + (19 @1) + (47 @2) + (10:15 @3) + (21:59 @4) + (14:23 @5) 8.32 km (5:44 / km) +168m 5:13 / km
ahr:150 max:175 shoes: asics GEL-Kanaku 2

1 PM

Workout 49:22 [3]
ahr:78 max:128

Friday Mar 27 #

Note
rhr:50 weight:70.5kg

5 PM

Cycling 1:11:19 intensity: (13 @0) + (9:22 @1) + (25:08 @2) + (24:26 @3) + (11:17 @4) + (53 @5) 24.84 km (20.9 kph) +286m
ahr:123 max:166

8 PM

Workout (Yoga) 32:34 [2]
ahr:70 max:113

Thursday Mar 26 #

Note
rhr:59

6 AM

Workout 8:03 [3]
ahr:89 max:110

5 PM

Running (memos) 33:59 intensity: (12 @0) + (1:02 @1) + (4:54 @2) + (12:45 @3) + (14:39 @4) + (27 @5) 4.72 km (7:12 / km) +146m 6:14 / km
ahr:135 max:160 shoes: asics GEL-Kanaku 2

Jukola 2016 memos. 18/18 right.
6 PM

Workout (streching) 16:55 [1]
ahr:84 max:126

Wednesday Mar 25 #

Note
rhr:49

6 AM

Workout 3:19 [3]
ahr:93 max:116

7 PM

Workout (Yoga) 35:31 [2]
ahr:64 max:92

Started a Yoga class on Gymondo

Tuesday Mar 24 #

Note
rhr:51 weight:70kg

6 AM

Workout 10:22 [2]
ahr:86 max:105

5 PM

Running 1:10:04 intensity: (4 @0) + (6 @1) + (3:45 @2) + (30:56 @3) + (35:13 @4) 12.25 km (5:43 / km) +218m 5:15 / km
ahr:138 max:156 shoes: Lunge Neo Run

Monday Mar 23 #

Note
rhr:44

6 AM

Workout 9:45 [3]
ahr:72 max:90

8 PM

Workout 21:59 [3]
ahr:84 max:124

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