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Training Log Archive: Steffen

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running12 8:46:33 56.97(9:15) 91.69(5:45) 1814
  Cycling9 7:50:09 91.46(11.7/h) 147.18(18.8/h) 1893
  Orienteering6 5:16:41 22.67(13:58) 36.48(8:41) 98284 /98c85%
  Strength6 5:00:00
  Workout8 3:15:00
  Total40 30:08:23 171.09 275.35 468984 /98c85%
averages - rhr:49 weight:68.4kg

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Wednesday Apr 30, 2014 #

5 PM

Strength 55:00 [4]

Tuesday Apr 29, 2014 #

Note
weight:68.9kg

5 PM

Running intervals 46:03 intensity: (8:22 @1) + (5:53 @2) + (12:26 @3) + (12:53 @4) + (6:29 @5) 8.04 km (5:44 / km) +57m 5:32 / km
ahr:140 max:171 shoes: Nike Free 3.0

Intervals 8x 500 m (1:41, 1:48, 1:46, 1:46, 1:50, 1:51, 1:50, 1;52 min) +warmup/cooldown

Monday Apr 28, 2014 #

Note
rhr:43

8 PM

Workout 40:00 [3]

Sunday Apr 27, 2014 #

Event: Schweizer Meisterschaft im Sprint-OL
 

Note
weight:68.7kg

Note
rhr:54

11 AM

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Nike Air Pegasus+ 29

12 PM

Orienteering race 29:27 [5] ** 5.26 km (5:36 / km) +30m 5:26 / km
spiked:29/31c shoes: Nike Air Pegasus+ 29

Swiss sprint champs. 2 mistakes. No 7 run behind the wrong house and no 30 when I run to the wrong control. Running speed to slow and big problems to read map while running. Had all controls right so you find Martin Hubmann and Fabian Hertner behind me in the results.

Saturday Apr 26, 2014 #

2 PM

Cycling 1:07:02 intensity: (19:06 @1) + (28:58 @2) + (17:26 @3) + (1:32 @4) 20.44 km (18.3 kph) +260m
ahr:118 max:153

Friday Apr 25, 2014 #

Note
weight:69.1kg

7 AM

Cycling 29:36 intensity: (33 @1) + (3:35 @2) + (16:35 @3) + (8:53 @4) 10.34 km (21.0 kph) +109m
ahr:139 max:158

To work.
4 PM

Cycling 42:33 intensity: (8:36 @1) + (13:55 @2) + (16:31 @3) + (3:31 @4) 12.58 km (17.7 kph) +187m
ahr:113 max:159

Back home with a stop at the gym.
5 PM

Strength 45:00 [4]

Thursday Apr 24, 2014 #

6 PM

Workout 35:00 [3]

Wednesday Apr 23, 2014 #

Note
weight:68.7kg

4 PM

Running long 1:42:26 intensity: (4:06 @1) + (8:32 @2) + (1:08:21 @3) + (21:27 @4) 18.68 km (5:29 / km) +337m 5:02 / km
ahr:139 max:160 shoes: Nike Air Pegasus+ 29

After work run with a stop at the Altenberg observation tower.

Tuesday Apr 22, 2014 #

6 PM

Running hills 37:43 intensity: (5:43 @1) + (8:27 @2) + (14:22 @3) + (7:39 @4) + (1:32 @5) 5.08 km (7:25 / km) +267m 5:53 / km
ahr:131 max:170 shoes: Asics Gel Karhana 6

Running hill 6x 160 m/25 km (39, 41, 47, 49, 51, 52 s) +warmup/cooldown.
Slow.

Monday Apr 21, 2014 #

Note
rhr:50 weight:67.4kg (rest day)

Sunday Apr 20, 2014 #

Note
weight:67.4kg

10 AM

Cycling warm up/down 33:30 intensity: (5:33 @1) + (9:11 @2) + (16:54 @3) + (1:52 @4) 10.73 km (19.2 kph) +131m
ahr:125 max:153

To map.
11 AM

Orienteering 1:32:31 intensity: (2:14 @1) + (19:23 @2) + (44:50 @3) + (25:49 @4) + (15 @5) *** 9.24 km (10:01 / km) +258m 8:47 / km
ahr:136 max:164 spiked:13/19c shoes: VJ Integrator (2012)

Map from 1995. FDorest was not so good runable. Many mistakes due to a lack of concentration. Stop watch at 18th control by mistake.
12 PM

Cycling 34:08 intensity: (2:54 @1) + (13:12 @2) + (15:41 @3) + (2:21 @4) 11.1 km (19.5 kph) +66m
ahr:127 max:150

Back home.

Saturday Apr 19, 2014 #

11 AM

Workout 20:00 [3]

3 PM

Running intervals 1:01:54 intensity: (2:33 @1) + (2:01 @2) + (10:32 @3) + (25:02 @4) + (21:46 @5) 11.92 km (5:12 / km) +255m 4:41 / km
ahr:156 max:177 shoes: Asics Gel Karhana 6

Pyramide run. 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (287, 530, 760, 962, 1160, 959, 750, 507, 278 m) +warmup/cooldown
8 PM

Workout 15:00 [2]

Friday Apr 18, 2014 #

11 AM

Strength 1:00:00 [4]

Thursday Apr 17, 2014 #

Note
weight:68.1kg

4 PM

Running warm up/down 24:44 intensity: (2:53 @1) + (1:10 @2) + (10:50 @3) + (9:51 @4) 4.77 km (5:11 / km) +129m 4:34 / km
ahr:142 max:160 shoes: VJ Integrator (2012)

To start of o-training.
5 PM

Orienteering 23:06 intensity: (1:51 @1) + (5:42 @2) + (7:49 @3) + (6:54 @4) + (50 @5) *** 2.08 km (11:06 / km) +98m 8:59 / km
ahr:138 max:170 spiked:6/6c shoes: VJ Integrator (2012)

After work training. 2nd half of this training from last year. Plan was to improve my up- and downhill running technic. Did not work very well because of some green areas not on the map (map is from 1995) and my bad shape. Twisted my ankle (not bad) on the way so I decided to stop training to avoid serious injuries.

Running warm up/down 17:50 intensity: (1:20 @1) + (1:13 @2) + (11:17 @3) + (4:00 @4) 3.45 km (5:10 / km) +20m 5:01 / km
ahr:140 max:153 shoes: VJ Integrator (2012)

Back to my car.

Wednesday Apr 16, 2014 #

6 PM

Workout 40:00 [3]

Tuesday Apr 15, 2014 #

5 PM

Running 1:04:03 intensity: (3:55 @1) + (5:23 @2) + (20:55 @3) + (32:30 @4) + (1:20 @5) 11.09 km (5:46 / km) +314m 5:04 / km
ahr:146 max:169 shoes: Asics Gel Karhana 6

From Erwins place. Nice but hilly training around the Scheuelberg.

Monday Apr 14, 2014 #

Note
weight:68.4kg

5 PM

Strength 55:00 [4]

Sunday Apr 13, 2014 #

11 AM

Cycling 2:21:46 intensity: (21:45 @1) + (41:30 @2) + (1:00:13 @3) + (16:53 @4) + (1:25 @5) 41.16 km (17.4 kph) +640m
ahr:132 max:179

7 PM

Workout 20:00 [3]

Saturday Apr 12, 2014 #

Event: 3. LRL Baden-Württemberg
 

Note
weight:68.5kg

11 AM

Orienteering race 1:11:22 intensity: (3:11 @1) + (14 @2) + (5:32 @3) + (40:00 @4) + (22:25 @5) *** 10.25 km (6:58 / km) +347m 5:57 / km
ahr:158 max:180 spiked:15/18c shoes: VJ Integrator (2012)

Friday Apr 11, 2014 #

5 PM

Strength 40:00 [4]

6 PM

Workout 10:00 [2]

Thursday Apr 10, 2014 #

Note
weight:68.4kg

7 PM

Running 25:44 intensity: (1:58 @1) + (4 @2) + (5:27 @3) + (15:55 @4) + (2:20 @5) 4.41 km (5:51 / km) +105m 5:13 / km
ahr:152 max:171 shoes: Asics Gel Karhana 6

Wednesday Apr 9, 2014 #

Note
(rest day)

Tuesday Apr 8, 2014 #

Note
weight:69.4kg

6 PM

Running intervals 44:27 intensity: (4:27 @1) + (10:18 @2) + (13:54 @3) + (15:16 @4) + (32 @5) 6.15 km (7:13 / km) +53m 6:56 / km
ahr:136 max:167 shoes: VJ Integrator (2012)

Cross intervals 8x ~175 m (48, 49, 49, 49, 53, 53, 52, 53 s) +warmup/cooldown.

Monday Apr 7, 2014 #

Note
rhr:47

Note
(rest day)

Really need some rest.

Sunday Apr 6, 2014 #

Event: Regional relay champs Baden-Württemberg
 

Note
weight:67.4kg

8 AM

Orienteering 46:22 [3] *** 3.19 km (14:33 / km) +73m 13:03 / km
spiked:7/8c shoes: VJ Integrator (2012)

Set controlls for our competition.

Saturday Apr 5, 2014 #

Event: Regional middle champs Baden-Württemberg
 
1 PM

Orienteering race 53:53 [5] *** 6.45 km (8:21 / km) +176m 7:21 / km
spiked:14/16c shoes: VJ Integrator (2012)

Bad running speed. didn´t feel very exhausted in the finish, so maybe more a head problem.

Friday Apr 4, 2014 #

Note
weight:68.2kg

5 PM

Cycling 56:19 intensity: (8:04 @1) + (32:52 @2) + (12:07 @3) + (2:51 @4) + (25 @5) 19.65 km (20.9 kph) +187m
ahr:122 max:167

6 PM

Workout 15:00 [2]

Thursday Apr 3, 2014 #

6 PM

Running intervals 34:10 intensity: (23 @1) + (4:36 @2) + (20:53 @3) + (7:57 @4) + (21 @5) 6.41 km (5:20 / km) +63m 5:05 / km
ahr:139 max:168 shoes: Nike Air Pegasus+ 29

8x 30 s (161, 152, 156, 152, 171, 158, 173, 164 m) +warmup/cooldown.

Wednesday Apr 2, 2014 #

7 AM

Cycling 28:59 [3] 10.3 km (21.3 kph) +108m

To work. Has slow down in the end because of a slow truck on the road.
4 PM

Cycling 36:16 [1] 10.89 km (18.0 kph) +205m

Back home with a stop at the gym.
5 PM

Strength 45:00 [4]

Tuesday Apr 1, 2014 #

6 PM

Running 1:01:29 intensity: (52 @1) + (10:41 @2) + (40:15 @3) + (9:41 @4) 10.59 km (5:48 / km) +214m 5:16 / km
ahr:134 max:156 shoes: Asics Gel Karhana 6

Easy one with Erwin.

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