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Training Log Archive: Steffen

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Running12 8:32:36 55.77(9:12) 89.75(5:43) 1435
  Orienteering6 5:40:32 27.4(12:26) 44.1(7:43) 86788 /104c84%
  Strength4 2:35:00
  Workout6 2:20:00
  Cycling1 1:59:26 18.21(9.1/h) 29.31(14.7/h) 318
  Total28 21:07:34 101.38 163.15 262088 /104c84%
  [1-5]28 21:06:41
averages - weight:68.8kg

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Wednesday Sep 30, 2015 #

5 PM

Running 1:12:21 intensity: (12 @0) + (12 @1) + (3:06 @2) + (52:58 @3) + (15:53 @4) 12.91 km (5:36 / km) +135m 5:20 / km
ahr:139 max:160 shoes: Nike Air Pegasus+ 29

Tuesday Sep 29, 2015 #

5 PM

Running hills 17:50 intensity: (6 @0) + (13 @1) + (10:44 @2) + (3:21 @3) + (2:16 @4) + (1:10 @5) 2.71 km (6:35 / km) +187m 4:54 / km
ahr:127 max:170 shoes: Asics GEL-Fuji Trabuco G-TX

Running hills, 5x 160 m/25 km (@ 47, 47, 51, 49, 53 s)

Monday Sep 28, 2015 #

Note
weight:68.5kg

4 PM

Strength 25:00 [4]

Sunday Sep 27, 2015 #

Event: Sprint Relay
 
10 AM

Orienteering race 22:00 [5] ** 4.3 km (5:07 / km) +6m 5:05 / km
spiked:16/17c shoes: Nike Air Pegasus+ 29

Open relay in connection with the German University Champs. Little boring running based course. Some problems in organasation like misplace controls, and not working readout.
11 AM

Orienteering race 23:19 [5] ** 3.97 km (5:52 / km) +49m 5:32 / km
spiked:13/15c shoes: Nike Air Pegasus+ 29

Second run of that relay. Tired from first run. So not very motivated and slow running.
8 PM

Workout 15:00 [2]

Saturday Sep 26, 2015 #

Event: 8. LRL Baden-Württemberg
 
3 PM

Orienteering race 1:49:24 [5] *** 13.73 km (7:58 / km) +502m 6:44 / km
spiked:16/20c shoes: VJ Integrator (2014)

Run more or less in training mode.

Friday Sep 25, 2015 #

4 PM

Cycling 1:59:26 [3] 29.31 km (14.7 kph) +318m

Together with Lars.

Thursday Sep 24, 2015 #

Note
weight:68.9kg

4 PM

Running intervals 59:07 intensity: (3 @0) + (6:24 @1) + (11:41 @2) + (10:05 @3) + (14:53 @4) + (16:01 @5) 9.83 km (6:01 / km) +15m 5:58 / km
ahr:142 max:175 shoes: Nike Free 5.0+

5x 1 km (@ 4:00, 3:57, 4:02, 4:03, 3:58, 4:07 min) +warmup/cooldown
6 PM

Workout 15:00 [2]

Wednesday Sep 23, 2015 #

5 PM

Strength 50:00 [4]

Tuesday Sep 22, 2015 #

4 PM

Running 1:02:13 intensity: (8 @0) + (5 @1) + (4:48 @2) + (19:10 @3) + (38:02 @4) 11.55 km (5:23 / km) +224m 4:55 / km
ahr:145 max:163 shoes: Asics GEL-Fuji Trabuco G-TX

Monday Sep 21, 2015 #

8 PM

Workout 25:00 [4]

Sunday Sep 20, 2015 #

Note
(rest day)

Saturday Sep 19, 2015 #

3 PM

Running 57:11 intensity: (4 @0) + (7 @1) + (18 @2) + (29:52 @3) + (26:12 @4) + (38 @5) 9.88 km (5:47 / km) +213m 5:13 / km
ahr:145 max:165 shoes: Nike Air Pegasus+ 29

Friday Sep 18, 2015 #

Note
weight:68.6kg

Thursday Sep 17, 2015 #

Note
weight:69.2kg (rest day)

5 PM

Running 1:05:03 intensity: (4 @0) + (1:55 @1) + (8:57 @2) + (28:06 @3) + (23:26 @4) + (2:35 @5) 11.48 km (5:40 / km) +182m 5:15 / km
ahr:140 max:171 shoes: Asics GEL-Fuji Trabuco G-TX

Wednesday Sep 16, 2015 #

6 PM

Running intervals 31:17 intensity: (3 @0) + (18 @1) + (3:57 @2) + (5:59 @3) + (13:59 @4) + (7:01 @5) 5.79 km (5:24 / km) +37m 5:14 / km
ahr:149 max:176 shoes: Nike Free 5.0+

6x 500 m (@1:55, 1:56, 1:51, 1:55, 1:54, 2:00 min) +warmup/cooldown

Tuesday Sep 15, 2015 #

Note
(rest day)

Donate blood.

Monday Sep 14, 2015 #

Note
weight:68.7kg

Sunday Sep 13, 2015 #

Event: DBK Mannschafts-OL
 
10 AM

Orienteering race 1:24:43 [5] **** 10.13 km (8:22 / km) +82m 8:02 / km
spiked:18/21c shoes: VJ Integrator (2014)

Open long together with Jakob and Simon. First time we run a Team competition together, so we need some time to spread the controls. Reached the last control within 5 min.

Saturday Sep 12, 2015 #

Event: DM Staffel-OL
 
12 PM

Orienteering race 51:00 [5] **** 7.44 km (6:51 / km) +111m 6:23 / km
spiked:15/19c shoes: VJ Integrator (2014)

Open long together with jakob and Simon. Nice fast forrest. Got a little of the direction to number 2, so that I missed the chance to get ahead. Came back on 4th position.

Friday Sep 11, 2015 #

Note
(rest day)

Nice 6h after work car ride to the outskirts of Berlin.

Thursday Sep 10, 2015 #

4 PM

Strength 35:00 [4]

Wednesday Sep 9, 2015 #

6 PM

Running warm up/down 12:02 intensity: (8 @0) + (16 @1) + (2:01 @2) + (5:17 @3) + (4:20 @4) 2.01 km (5:59 / km) +99m 4:48 / km
ahr:138 max:160 shoes: INOV8 X-Talon 212

Orienteering 50:06 intensity: (1:25 @1) + (24:17 @2) + (17:20 @3) + (7:04 @4) *** 4.52 km (11:05 / km) +117m 9:49 / km
ahr:129 max:158 spiked:10/12c shoes: INOV8 X-Talon 212

Old very green map. Just to have a map in the hand.
7 PM

Running warm up/down 3:46 intensity: (2 @2) + (1:56 @3) + (1:48 @4) 0.68 km (5:32 / km)
ahr:144 max:161 shoes: INOV8 X-Talon 212

Monday Sep 7, 2015 #

Note
weight:68.7kg (rest day)

5 PM

Running tempo 35:29 intensity: (2 @0) + (25 @1) + (2:35 @2) + (6:00 @3) + (24:08 @4) + (2:19 @5) 7.17 km (4:57 / km) +25m 4:52 / km
ahr:150 max:172 shoes: Nike Free 5.0+

5 km fast (@4:30 min/km) +warmup/cooldown.

Sunday Sep 6, 2015 #

12 PM

Strength 45:00 [4]

8 PM

Workout 15:00 [2]

Saturday Sep 5, 2015 #

5 PM

Running 36:00 intensity: (3 @0) + (9 @1) + (2:57 @2) + (18:42 @3) + (14:09 @4) 6.09 km (5:55 / km) +113m 5:24 / km
ahr:141 max:160 shoes: Walsh PB Elite Trainer

8 PM

Workout 30:00 [4]

Friday Sep 4, 2015 #

Note
(rest day)

Thursday Sep 3, 2015 #

8 PM

Workout 40:00 [3]

Wednesday Sep 2, 2015 #

5 PM

Running 1:00:17 intensity: (37 @1) + (14:37 @2) + (38:17 @3) + (6:46 @4) 9.65 km (6:15 / km) +205m 5:39 / km
ahr:133 max:163 shoes: Nike Air Pegasus+ 29

Still not completly recovered from Helsinki Marathon.

Tuesday Sep 1, 2015 #

Note
(rest day)

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