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Training Log Archive: Steffen

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Running15 11:47:58 77.22(9:10) 124.27(5:42) 2562
  Fieldwork3 7:45:56 11.56(40:18) 18.61(25:02) 395
  Workout15 6:55:00
  Orienteering4 3:20:52 16.98(11:50) 27.32(7:21) 79267c
  Cycling5 2:53:17 30.41(10.5/h) 48.94(16.9/h) 688
  XC Skiing (indoor trainer)2 35:38 2.17(16:23) 3.5(10:11)
  Total42 33:18:41 138.34 222.64 443767c
averages - rhr:52 weight:66.6kg

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Thursday Sep 30, 2010 #

6 PM

Running 38:54 [4] 7.66 km (5:05 / km) +77m 4:50 / km
ahr:155 max:173 shoes: Nike Free 3.0

5 km/40 hm fast (22:21) +warmup/cooldown
8 PM

Workout 10:00 [2]

Wednesday Sep 29, 2010 #

8 PM

Workout 40:00 [3]

Tuesday Sep 28, 2010 #

6 PM

Running 52:32 [4] 9.33 km (5:38 / km) +184m 5:08 / km
ahr:149 max:173 shoes: Saucony Grid Cohesion TR

Monday Sep 27, 2010 #

6 PM

Workout 35:00 [3]

Sunday Sep 26, 2010 #

Event: Regional longdistance champs Baden-Württemberg
 
10 AM

Orienteering race 1:31:41 [5] **** 11.41 km (8:02 / km) +367m 6:55 / km
25c shoes: VJ Integrator

Start good but in the last 3rd of the race my running speed goes really down. Feels like I´m getting a light cold now.

Saturday Sep 25, 2010 #

6 PM

XC Skiing (indoor trainer) 15:09 [3] 1.4 km (10:49 / km)
ahr:131 max:160

7 PM

Workout 20:00 [3]

Friday Sep 24, 2010 #

Note
(rest day)

Thursday Sep 23, 2010 #

5 PM

Running 1:16:40 [4] * 13.11 km (5:51 / km) +311m 5:14 / km
ahr:147 max:163 shoes: Saucony Grid Cohesion TR

Wednesday Sep 22, 2010 #

7 AM

Cycling 34:57 [2] 10.45 km (17.9 kph) +106m

To work. 5 °C and a long downhill part in the end. Feels very cold.
6 PM

Cycling 39:51 [2] 10.31 km (15.5 kph) +191m

Back home.

Tuesday Sep 21, 2010 #

6 PM

Running 1:12:43 [4] 13.54 km (5:22 / km) +270m 4:53 / km
ahr:153 max:175 shoes: Karhu M1 3903-001 medium

10 PM

Workout 15:00 [2]

Monday Sep 20, 2010 #

Note
rhr:56 weight:66.4kg (rest day)

Donate blood.

Sunday Sep 19, 2010 #

12 PM

Orienteering race 50:44 [5] **** 8.1 km (6:16 / km) +240m 5:27 / km
15c shoes: VJ Integrator

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: VJ Integrator

Saturday Sep 18, 2010 #

Event: DM Staffel + Ranking Event
 
12 PM

Orienteering race 22:27 [5] **** 3.64 km (6:10 / km) +115m 5:20 / km
10c shoes: VJ Integrator

German relay champs. Run the short open together with my cousin and his son. Had the last leg, take us from the 15th to the 4th place.

Friday Sep 17, 2010 #

6 PM

Workout 20:00 [2]

Thursday Sep 16, 2010 #

6 PM

Workout 35:00 [3]

Wednesday Sep 15, 2010 #

10 PM

Workout 20:00 [2]

Tuesday Sep 14, 2010 #

7 PM

Running 1:10:04 [4] 12.73 km (5:30 / km) +266m 4:59 / km
ahr:151 max:173 shoes: Karhu M1 3903-001 medium

Monday Sep 13, 2010 #

5 PM

Workout 40:00 [3]

Sunday Sep 12, 2010 #

10 AM

Fieldwork 3:41:36 [1] 8.42 km (26:19 / km) +226m 23:12 / km

4 PM

Running long 1:31:57 [3] 15.56 km (5:55 / km) +284m 5:25 / km
ahr:142 max:158 shoes: Saucony Grid Cohesion TR

My only aim was to go out for at least 90 min.

Saturday Sep 11, 2010 #

12 PM

Workout 40:00 [3]

5 PM

Cycling warm up/down 14:54 [3] 3.28 km (13.2 kph) +76m
ahr:129 max:151

Orienteering 36:00 [4] **** 4.17 km (8:38 / km) +70m 7:58 / km
ahr:145 max:174 17c shoes: Icebug Sisu OLX

O-Intervalls. 4 rounds and rest time.

Cycling warm up/down 11:31 [2] 3.28 km (17.1 kph) +8m
ahr:116 max:150

Friday Sep 10, 2010 #

6 PM

Fieldwork 1:50:23 [1] 6.06 km (18:13 / km) +100m 16:50 / km

Thursday Sep 9, 2010 #

5 PM

Running warm up/down 4:48 [3] 0.94 km (5:06 / km)
ahr:145 max:151 shoes: Karhu M1 3903-001 medium

Running tempo 12:00 [5] 3.16 km (3:48 / km) +5m 3:46 / km
ahr:172 max:180 shoes: Karhu M1 3903-001 medium

Running warm up/down 8:14 [2] 1.36 km (6:03 / km) +10m 5:50 / km
ahr:138 shoes: Karhu M1 3903-001 medium

Wednesday Sep 8, 2010 #

6 PM

XC Skiing (indoor trainer) 20:29 [2] 2.1 km (9:45 / km)
ahr:115

Tuesday Sep 7, 2010 #

6 PM

Running 47:09 [3] 7.71 km (6:07 / km) +205m 5:24 / km
ahr:137 max:163 shoes: Saucony Grid Cohesion TR

Bad weather, no training partner and tired legs from the weekend. So only a short and slow training.

Monday Sep 6, 2010 #

7 AM

Cycling 33:39 [2] 10.51 km (18.7 kph) +109m
rhr:47 weight:66.7kg

To work.
5 PM

Cycling 38:25 [2] 11.11 km (17.4 kph) +198m

Back home.
6 PM

Workout 45:00 [3]

Sunday Sep 5, 2010 #

Event: Bernhardus nauf
 
10 AM

Running warm up/down 7:11 [4] 1.23 km (5:50 / km) +11m 5:35 / km
ahr:150 max:156 shoes: Saucony Grid Cohesion TR

11 AM

Running race 27:59 [5] 4.7 km (5:57 / km) +320m 4:27 / km
ahr:173 max:184 shoes: Saucony Grid Cohesion TR

4,7 km/320 hm. Started flat, became very steep, last km flat. Had a finish sprint for the 5th place.
12 PM

Running warm up/down 11:25 [3] 1.95 km (5:51 / km) +23m 5:32 / km
shoes: Saucony Grid Cohesion TR

6 PM

Workout 10:00 [1]

Saturday Sep 4, 2010 #

11 AM

Fieldwork 2:13:57 [1] 4.13 km (32:26 / km) +69m 29:56 / km

4 PM

Running 1:25:11 [3] 13.85 km (6:09 / km) +250m 5:38 / km
ahr:143 max:161 shoes: Karhu M1 3903-001 medium

Measured some tracks for one of my map projects.
8 PM

Workout 15:00 [2]

Friday Sep 3, 2010 #

5 PM

Running 1:18:19 [4] 14.05 km (5:34 / km) +282m 5:04 / km
ahr:149 max:167 shoes: Saucony Grid Cohesion TR

To the Altenberg observation tower. Short stop on the tower and back.

Thursday Sep 2, 2010 #

6 PM

Workout 35:00 [3]

Wednesday Sep 1, 2010 #

6 PM

Running tempo 15:52 [4] 2.39 km (6:38 / km) +64m 5:51 / km
ahr:142 max:177 shoes: Nike Free 3.0

4x time a small stair on dam (11.6, 12.6, 11.9, 12.2 s) and 3 short sprints +warmup/cooldown.
8 PM

Workout 35:00 [3]

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