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Training Log Archive: Steffen

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running12 11:31:32 77.16(8:58) 124.17(5:34) 1614
  Workout13 6:00:00
  Strength4 3:40:00
  XC Skiing (classic)1 2:11:52 11.89(11:06) 19.13(6:54) 234
  Orienteering3 1:36:46 9.45(10:14) 15.21(6:22) 13640 /46c86%
  Spinning1 30:00
  Total33 25:30:10 98.49 158.51 198440 /46c86%
  [1-5]33 25:29:50
averages - weight:70kg

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Thursday Feb 28, 2013 #

5 PM

Running 32:10 intensity: (6 @1) + (1:41 @2) + (10:24 @3) + (14:12 @4) + (5:47 @5) 5.91 km (5:27 / km) +68m 5:09 / km
ahr:150 max:167 shoes: Nike Air Pegasus+ 27

3 km fast (12:40 min/@ 90 % max HF) + warmup/cooldown
7 PM

Workout 25:00 [4]

Wednesday Feb 27, 2013 #

Note
weight:70.2kg

Note
(rest day)

Tuesday Feb 26, 2013 #

6 PM

Running 1:04:45 intensity: (6 @1) + (40 @2) + (19:52 @3) + (42:41 @4) + (1:26 @5) 11.45 km (5:39 / km) +147m 5:19 / km
ahr:148 max:182 shoes: Icebug Multi Run Dry

Snowing again. Not much but enough to drop down my motivation.

Monday Feb 25, 2013 #

Note
weight:70.7kg

7 PM

Workout 35:00 [3]

Sunday Feb 24, 2013 #

Note
(rest day)

Saturday Feb 23, 2013 #

5 PM

Running 1:07:14 intensity: (7 @1) + (26 @2) + (9:08 @3) + (52:10 @4) + (5:23 @5) 12.71 km (5:17 / km) +212m 4:53 / km
ahr:153 max:170 shoes: Icebug Gripmaster

After some theretical excersises of the coach education in Burgweinting. Together with Sasha, Theo and Björn (part time). Went over some snow covered forest tracks and ofroad.

Friday Feb 22, 2013 #

Note
(rest day)

Thursday Feb 21, 2013 #

Note
weight:70.2kg

5 PM

Running intervals 31:42 intensity: (10 @0) + (1 @1) + (3:06 @2) + (9:56 @3) + (10:00 @4) + (8:29 @5) 5.49 km (5:46 / km) +55m 5:30 / km
ahr:149 max:176 shoes: Icebug Gripmaster

Intervalls 6x 500 m (1:51, 1:49, 1:51, 1:53, 1:54, 1:54 min) +warmup/cooldown
At -3 °C not really fun.
7 PM

Workout 30:00 [4]

Wednesday Feb 20, 2013 #

5 PM

Strength 55:00 [4]

Tuesday Feb 19, 2013 #

Note
weight:70.1kg

6 PM

Running 1:25:56 intensity: (8 @1) + (1:53 @2) + (54:18 @3) + (29:20 @4) + (17 @5) 14.85 km (5:47 / km) +161m 5:29 / km
ahr:142 max:171 shoes: Icebug Gripmaster

Legs felt tired from the weekend, so I was really surprised that when I end up with 14,8 km.
10 PM

Workout 10:00 [3]

Monday Feb 18, 2013 #

9 PM

Workout 10:00 [3]

Sunday Feb 17, 2013 #

10 AM

XC Skiing (classic) 2:11:52 intensity: (1:37 @1) + (1:13:49 @2) + (51:30 @3) + (4:56 @4) 19.13 km (6:54 / km) +234m 6:30 / km
ahr:127 max:159

Probably the last XC skiing seesion of the season.
6 PM

Running warm up/down 19:02 intensity: (5 @0) + (7 @1) + (13 @2) + (6:42 @3) + (11:55 @4) 3.32 km (5:44 / km) +80m 5:07 / km
ahr:146 max:160 shoes: Icebug Sisu OLX

To map.

Orienteering 33:15 intensity: (2 @1) + (3:52 @2) + (16:38 @3) + (11:42 @4) + (1:01 @5) *** 3.41 km (9:45 / km) +75m 8:47 / km
ahr:141 max:164 spiked:6/8c shoes: Icebug Sisu OLX

Short Night-O training. Run without compass get out of direction on my way to the last control but finally manage to hit the control direct.

Running 18:58 intensity: (51 @2) + (14:32 @3) + (3:35 @4) 3.41 km (5:33 / km) +15m 5:26 / km
ahr:139 max:154 shoes: Icebug Sisu OLX

Way home.

Saturday Feb 16, 2013 #

6 PM

Running intervals 23:57 intensity: (5 @0) + (16 @1) + (12 @2) + (5:26 @3) + (14:22 @4) + (3:36 @5) 4.27 km (5:37 / km) +55m 5:16 / km
ahr:152 max:178 shoes: Nike Air Pegasus+ 27

Had a meeting of our regional federations board, so I made a short training today afterwards.
Intervalls 6x 30 s (146, 137, 165, 155, 154, 159 m) +warmup/cooldown
7 PM

Workout 25:00 [4]

Friday Feb 15, 2013 #

Note
weight:68.8kg

7 PM

Workout 1:00:00 [3]

Thursday Feb 14, 2013 #

Note
weight:70kg

4 PM

Running long 1:41:41 intensity: (12 @1) + (22 @2) + (29:16 @3) + (1:10:27 @4) + (1:24 @5) 18.95 km (5:22 / km) +255m 5:02 / km
ahr:147 max:177 shoes: Nike Air Pegasus+ 27

Untergröningen - Laufen - Sulzbach - Heerberg - Laufen - Untergröningen
Another long run this time after work. To find motivation was more difficult than at the weekend.

Wednesday Feb 13, 2013 #

5 PM

Strength 50:00 [4]

Tuesday Feb 12, 2013 #

Note
weight:70.2kg

7 PM

Running intervals 33:14 intensity: (5 @1) + (1:09 @2) + (13:31 @3) + (13:07 @4) + (5:22 @5) 5.84 km (5:42 / km) +85m 5:18 / km
ahr:147 max:174 shoes: Icebug Multi Run Dry

Pyramide run 0,5; 1; 2; 3; 2; 1; 0,5 min in hilly terrain with 1 min brake (127, 272, 478, 646, 462, 22, 108 m) +warmup/cooldown. Ice and snow made fast running still difficult.
8 PM

Workout 30:00 [4]

Monday Feb 11, 2013 #

6 PM

Workout 45:00 [3]

Sunday Feb 10, 2013 #

Note
weight:69.5kg

1 PM

Running 1:54:19 intensity: (6 @1) + (20 @2) + (43:46 @3) + (1:10:07 @4) 19.94 km (5:44 / km) +314m 5:19 / km
ahr:147 max:163 shoes: Icebug Gripmaster

Finaly got my long run. Sunny but windy. Some snow on ice on some tracks made the running sometimes hard.
7 PM

Workout 10:00 [3]

Saturday Feb 9, 2013 #

Event: LaOLA 5 + 6
 
12 PM

Workout 30:00 [3]

6 PM

Orienteering race 21:17 intensity: (11:10 @4) + (10:07 @5) ** 3.76 km (5:40 / km) +19m 5:32 / km
ahr:160 max:173 spiked:9/10c shoes: Walsh PB Elite Trainer

First of two night sprints. Not satisfied with the final time but don´t know were I could be faster. Maybe started to slow. There was more water from 8 to 9th control than on the map that caused some extra meters.

Orienteering race 16:25 intensity: (18 @2) + (17 @3) + (5:30 @4) + (10:20 @5) ** 3.04 km (5:24 / km) +30m 5:09 / km
ahr:164 max:174 spiked:7/8c shoes: Walsh PB Elite Trainer

2nd of two night sprints. Felt better like the first one. Was able to cath a total 6th place in the series.

Friday Feb 8, 2013 #

Note
weight:70.2kg

5 PM

Strength 1:00:00 [4]

6 PM

Spinning 30:00 [4]

Thursday Feb 7, 2013 #

5 PM

Running intervals 25:17 intensity: (3 @1) + (2:14 @2) + (7:28 @3) + (9:52 @4) + (5:40 @5) 4.72 km (5:22 / km) +10m 5:18 / km
ahr:150 max:181 shoes: Icebug Gripmaster

Intervals 4x 500 m (1:51, 1:48, 2:00, 2:01 min) +warmup/cooldown
Some new snow and everthing was very slippy. Not possible to run fast and safe.

Wednesday Feb 6, 2013 #

Note
weight:69.7kg

6 PM

Workout 40:00 [3]

Tuesday Feb 5, 2013 #

6 PM

Running 1:13:17 intensity: (9 @1) + (10:46 @2) + (37:22 @3) + (23:12 @4) + (1:48 @5) 13.31 km (5:30 / km) +157m 5:12 / km
ahr:145 max:182 shoes: Nike Air Pegasus+ 27

Should have run longer but felt so lazy. Hope I get up my ass at the weekend.

Monday Feb 4, 2013 #

Note
weight:70.6kg

5 PM

Strength 55:00 [4]

8 PM

Workout 10:00 [3]

Sunday Feb 3, 2013 #

Event: Nittenau Sprint Training
 
1 PM

Orienteering race 25:49 [5] *** 5.01 km (5:09 / km) +12m 5:06 / km
ahr:163 max:176 spiked:18/20c shoes: Icebug Gripmaster

Sprint race in Nittenau that was part of my coach exam. Get some tram with Björn, Peter and Jonathan so we had a lot of fun. Map had some inaccuracies that was a little annoying.

Saturday Feb 2, 2013 #

Note

Theoretical tests of the coach education. Set the controls for Benny´s. Tricky terrain but only a short time so I don´t count it as training.

Friday Feb 1, 2013 #

Note

Travel to Regensburg and written exam of my coach education.

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