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Training Log Archive: Steffen

In the 7 days ending Jun 9:

activity # timemileskm+m
  Cycling5 4:52:18 55.41(11.4/h) 89.18(18.3/h) 1273
  Running3 2:05:07 12.46(10:02) 20.06(6:14) 340
  Workout3 1:06:58
  Yoga3 43:22
  Pilates1 21:59
  Stretching2 19:33
  rope skipping1 7:00
  Total15 9:36:17 67.88 109.24 1613
  [1-5]15 9:24:24
averages - weight:70.3kg

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MoTuWeThFrSaSu

Sunday Jun 9 #

9 AM

Cycling 14:30 intensity: (2:11 @1) + (7:48 @2) + (3:48 @3) + (43 @4) 4.23 km (17.5 kph) +78m
ahr:123 max:151

Workout 54:17 intensity: (4:42 @0) + (24:44 @1) + (18:49 @2) + (5:15 @3) + (47 @4)
ahr:109 max:152 shoes: Karhu Iconi Ortix Hivo

My clubs summer morning sport meet
- warmup
- balance
- flexi bar
- stretching
- core strength
- cooldown

Cycling 12:47 intensity: (2:20 @0) + (4:16 @1) + (5:23 @2) + (48 @3) 4.01 km (18.8 kph) +36m
ahr:106 max:143

5 PM

Workout (Blackroll) 3:23 [1]
ahr:84 max:96

Running intervals 27:20 intensity: (2 @0) + (8 @1) + (2:44 @2) + (13:51 @3) + (9:57 @4) + (38 @5) 4.59 km (5:57 / km) +71m 5:32 / km
ahr:142 max:170 shoes: Karhu Iconi Ortix Hivo

8 x 30 s with 30 s rest (0.13, 0.13, 0.12, 0.13, 0.13, 0.13, 0.14, 0.14 km) +warmup/cooldown
Still trouble with my hip afterwards.

Saturday Jun 8 #

2 PM

Cycling 2:03:12 intensity: (3:59 @0) + (33:38 @1) + (48:46 @2) + (33:39 @3) + (3:10 @4) 39.15 km (19.1 kph) +550m
ahr:118 max:150

6 PM

Yoga 12:22 [1]
ahr:78 max:100

Friday Jun 7 #

7 PM

Yoga 15:43 [1]
ahr:69 max:93

9 PM

rope skipping 7:00 intensity: (21 @1) + (1:48 @2) + (3:45 @3) + (1:06 @4)
ahr:132 max:156

373 repeats in 10 blocks

Thursday Jun 6 #

5 PM

Running 57:43 intensity: (6 @0) + (2:09 @1) + (7:57 @2) + (43:27 @3) + (4:04 @4) 8.78 km (6:35 / km) +144m 6:05 / km
ahr:134 max:153 shoes: Nike Air Zoom Pegasus 39

Collect controls from a beginner training. Forest tracks were muddy and overgrown. So not nice in running clothes.
9 PM

Stretching 14:30 [1]
ahr:74 max:96

Stretching + Blackroll

Wednesday Jun 5 #

Note
weight:70.5kg

7 AM

Cycling 31:01 intensity: (3:14 @1) + (9:44 @2) + (12:52 @3) + (5:11 @4) 10.37 km (20.1 kph) +125m
ahr:130 max:160

4 PM

Cycling 38:13 intensity: (37 @0) + (14:10 @1) + (9:03 @2) + (13:40 @3) + (43 @4) 10.3 km (16.2 kph) +199m
ahr:119 max:148

9 PM

Pilates 21:59 [2]
ahr:69 max:101

Tuesday Jun 4 #

5 PM

Running 40:04 intensity: (7 @0) + (7 @1) + (3:40 @2) + (33:16 @3) + (2:54 @4) 6.68 km (6:00 / km) +125m 5:29 / km
ahr:138 max:150 shoes: Karhu Ikoni Trail WR

8 PM

Stretching 5:03 [1]
ahr:82 max:118

Workout 9:18 [2]
ahr:76 max:91

Monday Jun 3 #

Note
weight:70kg

7 AM

Cycling 1:12:35 intensity: (3:12 @1) + (23:13 @2) + (25:24 @3) + (20:46 @4) 21.12 km (17.5 kph) +286m
ahr:135 max:163

7 PM

Yoga 15:17 [1]
ahr:67 max:87

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