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Training Log Archive: Steffen

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Running16 22:05:31 145.59(9:06) 234.3(5:39) 3140
  Cycling8 7:45:16 73.77(9.5/h) 118.72(15.3/h) 1542
  Strength6 3:30:00
  Orienteering2 3:10:16 12.32(15:27) 19.83(9:36) 47538 /46c82%
  Workout7 2:00:00
  Swimming1 15:00
  Total39 38:46:03 231.68 372.86 515738 /46c82%
  [1-5]39 38:35:09
averages - weight:67.4kg

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Tuesday Jun 30, 2015 #

Note
weight:68.4kg

8 PM

Running 56:56 intensity: (5 @0) + (2:45 @1) + (1:24 @2) + (46:13 @3) + (6:29 @4) 9.97 km (5:43 / km) +131m 5:22 / km
ahr:136 max:157 shoes: Nike Air Pegasus+ 29

Monday Jun 29, 2015 #

4 PM

Strength 40:00 [4]

Sunday Jun 28, 2015 #

11 AM

Running 2:53:41 intensity: (4 @0) + (11 @1) + (4:15 @2) + (2:20:12 @3) + (28:59 @4) 30.14 km (5:46 / km) +381m 5:25 / km
ahr:140 max:158 shoes: Asics GEL-Fuji Trabuco G-TX

8 PM

Workout 20:00 [3]

Saturday Jun 27, 2015 #

Note
weight:67.5kg

11 AM

Running warm up/down 3:40 [3] 0.63 km (5:49 / km) +20m 5:01 / km
shoes: INOV8 X-Talon 212

Orienteering 1:04:48 [2] *** 4.99 km (12:59 / km) +110m 11:42 / km
spiked:11/17c shoes: INOV8 X-Talon 212

On a old course as regeneration training.

Friday Jun 26, 2015 #

7 AM

Cycling 31:42 [3] 10.29 km (19.5 kph) +114m

To work.
3 PM

Cycling 38:19 [3] 10.62 km (16.6 kph) +177m

Back home.
5 PM

Cycling 2:14:39 [2] 30.13 km (13.4 kph) +277m

Evening tour with Lars. Went to the Himmelstürmer oberservation Tower and back while testing some new tracks.

Thursday Jun 25, 2015 #

6 PM

Running 1:06:06 intensity: (17 @0) + (3 @1) + (36 @2) + (41:39 @3) + (23:31 @4) 12.52 km (5:17 / km) +130m 5:01 / km
ahr:143 max:160 shoes: Karhu Flow Trainer III

10 k (target: 5:12 min/km, actual: 5:10 min/km) +warmup/cooldown

Wednesday Jun 24, 2015 #

Note
weight:68.4kg

4 PM

Strength 35:00 [4]

Tuesday Jun 23, 2015 #

6 PM

Running 50:35 intensity: (53 @0) + (30 @1) + (5:39 @2) + (40:26 @3) + (3:07 @4) 8.92 km (5:40 / km) +152m 5:13 / km
ahr:134 max:153 shoes: Asics GEL-Fuji Trabuco G-TX

Monday Jun 22, 2015 #

Note
weight:66.4kg (rest day)

Sunday Jun 21, 2015 #

9 AM

Running 2:48:46 intensity: (10 @1) + (5:39 @2) + (2:06:25 @3) + (36:32 @4) 29.98 km (5:38 / km) +351m 5:19 / km
ahr:140 max:159 shoes: Nike Air Pegasus+ 29

Plan was 28 k, but I wasn´t very accurate while measuring during planing. Could finish it without problems.
8 PM

Workout 10:00 [2]

Saturday Jun 20, 2015 #

Note
(rest day)

Friday Jun 19, 2015 #

Note
weight:67.2kg

5 PM

Running 49:25 intensity: (3 @0) + (11 @1) + (6:38 @2) + (39:35 @3) + (2:58 @4) 9.18 km (5:23 / km) +103m 5:06 / km
ahr:134 max:153 shoes: Karhu Flow Trainer III

Thursday Jun 18, 2015 #

5 PM

Running intervals 1:09:14 intensity: (8 @0) + (2:08 @1) + (8:40 @2) + (40:54 @3) + (17:24 @4) 13.12 km (5:17 / km) +92m 5:06 / km
ahr:138 max:155 shoes: Nike Free 5.0+

10x 800 m, target: 3:44 min (3:40, 3:37, 3:43, 3:41, 3:43, 3:43, 3:47, 3:40, 3:43, 3:43 min) +warmup/cooldown

Wednesday Jun 17, 2015 #

Note
weight:67.7kg

4 PM

Strength 35:00 [4]

Tuesday Jun 16, 2015 #

5 PM

Running 1:10:06 intensity: (15 @0) + (18 @1) + (10:26 @2) + (55:06 @3) + (4:01 @4) 11.98 km (5:51 / km) +156m 5:30 / km
ahr:133 max:156 shoes: Nike Air Pegasus+ 29

Monday Jun 15, 2015 #

Note
weight:67.1kg

5 PM

Workout 10:00 [2]

Sunday Jun 14, 2015 #

Event: Baden-Württembergische Meisterschaften Langdistanz
 
11 AM

Orienteering race 2:05:28 [5] *** 14.84 km (8:27 / km) +365m 7:32 / km
spiked:27/29c shoes: VJ Integrator (2014)

Course was much to long for a regional competition. OK race.

H 19AL - Splits

Saturday Jun 13, 2015 #

Event: Jukola 2015
 
11 AM

Running 1:01:44 intensity: (2 @0) + (19 @1) + (4:55 @2) + (39:43 @3) + (16:45 @4) 11.39 km (5:25 / km) +113m 5:10 / km
ahr:140 max:158 shoes: Nike Air Pegasus+ 29

warmup, 8 km (target: 5:15 min/km, actual: 5:12 min/km), cooldown
5 PM

Workout 30:00 [3]

Friday Jun 12, 2015 #

7 AM

Cycling 33:20 [3] 10.86 km (19.5 kph) +112m

To work.
4 PM

Cycling 45:03 [3] 10.05 km (13.4 kph) +185m

Back home.

Thursday Jun 11, 2015 #

Note
weight:67.5kg

4 PM

Strength 30:00 [4]

9 PM

Workout 10:00 [2]

Wednesday Jun 10, 2015 #

Note
weight:68kg

3 PM

Running long 2:40:06 intensity: (3 @0) + (8 @1) + (9:44 @2) + (1:50:58 @3) + (39:13 @4) 28.04 km (5:43 / km) +476m 5:16 / km
ahr:141 max:159 shoes: Karhu Flow Trainer III

Tuesday Jun 9, 2015 #

5 PM

Running 1:00:31 intensity: (22 @0) + (13 @1) + (9:33 @2) + (43:37 @3) + (6:46 @4) 10.3 km (5:53 / km) +242m 5:15 / km
ahr:135 max:151 shoes: Asics GEL-Fuji Trabuco G-TX

Monday Jun 8, 2015 #

Note
weight:67.4kg

7 PM

Workout 25:00 [3]

Sunday Jun 7, 2015 #

Note
weight:67.1kg

9 AM

Running long 2:27:51 intensity: (3 @0) + (7 @1) + (9:56 @2) + (1:44:10 @3) + (33:35 @4) 25.47 km (5:48 / km) +433m 5:21 / km
ahr:140 max:161 shoes: Nike Air Pegasus+ 29

Saturday Jun 6, 2015 #

10 AM

Running intervals 1:09:00 intensity: (4 @0) + (29 @1) + (12:33 @2) + (14:11 @3) + (33:36 @4) + (8:07 @5) 11.88 km (5:49 / km) +72m 5:38 / km
ahr:146 max:168 shoes: Karhu Flow Trainer III

8x 800 m, target: 3:44 min (3:19, 3:35, 3:42, 3:41, 3:42, 3:42, 3:42, 3:44 min). Run nearly all Intervalls too fast.
5 PM

Swimming 15:00 [3]

In the nearby lake to cool down.

Friday Jun 5, 2015 #

Note
weight:66.7kg

11 AM

Strength 40:00 [4]

8 PM

Workout 15:00 [2]

Thursday Jun 4, 2015 #

12 PM

Running 54:55 intensity: (7 @0) + (6 @1) + (4:07 @2) + (30:25 @3) + (19:25 @4) + (45 @5) 9.11 km (6:02 / km) +168m 5:31 / km
ahr:141 max:166 shoes: Asics GEL-Fuji Trabuco G-TX

Incl. 5x 100 m (16, 20, 20, 28, 19 s). Run the sprint barefeet on the Sport field.
6 PM

Cycling 1:48:41 [2] 24.05 km (13.3 kph) +346m

Nice evening trip with Lars. Made a stop to get some beer.

Wednesday Jun 3, 2015 #

7 AM

Cycling 29:44 intensity: (7 @0) + (1:45 @1) + (5:25 @2) + (14:17 @3) + (8:10 @4) 10.52 km (21.2 kph) +112m
ahr:136 max:158

To work.
4 PM

Cycling 43:48 intensity: (8:20 @0) + (7:34 @1) + (12:49 @2) + (13:40 @3) + (1:25 @4) 12.2 km (16.7 kph) +219m
ahr:99 max:148

Back home, with a stopp at the gym.
5 PM

Strength 30:00 [4]

Tuesday Jun 2, 2015 #

5 PM

Running 1:02:55 intensity: (1 @0) + (31 @1) + (1:47 @2) + (47:28 @3) + (13:08 @4) 11.69 km (5:23 / km) +120m 5:07 / km
ahr:140 max:154 shoes: Karhu Flow Trainer III

Monday Jun 1, 2015 #

Note
weight:67.1kg

Note
(rest day)

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