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Training Log Archive: Steffen

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Cycling9 9:08:49 95.8(10.5/h) 154.18(16.9/h) 1962
  Running8 8:02:43 55.83(8:39) 89.85(5:22) 770
  Orienteering3 2:58:05 10.85(16:25) 17.47(10:12) 42530 /37c81%
  Workout7 1:52:00
  Strength3 1:20:00
  Total29 23:21:37 162.49 261.5 315630 /37c81%
  [1-5]29 22:38:50
averages - weight:67.8kg

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Friday Jun 30, 2017 #

Note
weight:67.9kg (rest day)

Thursday Jun 29, 2017 #

5 PM

Running 33:07 intensity: (10 @0) + (8 @1) + (1:17 @2) + (11:18 @3) + (19:24 @4) + (50 @5) 6.72 km (4:56 / km) +102m 4:35 / km
ahr:146 max:167 shoes: Nike Free 5.0+

Warmup/cooldown + a faster part
6 PM

Workout 10:00 [2]

Wednesday Jun 28, 2017 #

Note
weight:67.2kg

5 PM

Strength 30:00 [4]

Tuesday Jun 27, 2017 #

6 PM

Running 1:15:25 intensity: (4 @0) + (18 @1) + (3:10 @2) + (47:44 @3) + (24:09 @4) 13.19 km (5:43 / km) +206m 5:18 / km
ahr:142 max:157 shoes: Asics Gel-FujiTrabuco 4

Monday Jun 26, 2017 #

7 AM

Cycling 31:00 intensity: (1:36 @1) + (7:59 @2) + (16:42 @3) + (4:43 @4) 10.49 km (20.3 kph) +117m
ahr:131 max:156

To work.
5 PM

Cycling 45:13 intensity: (2:13 @0) + (7:49 @1) + (14:00 @2) + (19:20 @3) + (1:51 @4) 12.28 km (16.3 kph) +242m
ahr:122 max:150

Back home with a stop at the gym.

Strength 25:00 [4]

Sunday Jun 25, 2017 #

2 PM

Cycling 1:57:00 intensity: (11:33 @0) + (36:48 @1) + (44:57 @2) + (23:42 @3) 31.51 km (16.2 kph) +348m
ahr:112 max:140

6 PM

Workout 15:00 [2]

Saturday Jun 24, 2017 #

Event: Essinger Panoramaläufe
 

Note
weight:67.2kg

11 AM

Strength 25:00 [4]

4 PM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +5m 5:51 / km
shoes: Nike Zoom Air Pegasus 32

Running race 49:47 [5] 10.5 km (4:44 / km) +200m 4:20 / km
shoes: Nike Zoom Air Pegasus 32

Essinger Panaoramaläufe - Albuch light:
Over half a minute faster than last year. I didn´t ecpect that cause of my hard competition programm the last weeks. 3rd place (out of 29) in M35 and 31st (out of 499) in total.

Friday Jun 23, 2017 #

7 AM

Cycling 31:05 intensity: (9 @0) + (2:33 @1) + (7:52 @2) + (16:04 @3) + (4:27 @4) 10.53 km (20.3 kph) +130m
ahr:130 max:152

To work.
5 PM

Cycling 1:12:33 intensity: (11:40 @0) + (20:58 @1) + (28:39 @2) + (10:44 @3) + (32 @4) 17.05 km (14.1 kph) +308m
ahr:109 max:148

Back home with some extra km.
9 PM

Workout 30:00 [4]

Thursday Jun 22, 2017 #

Note
weight:68.2kg

7 AM

Cycling 29:59 intensity: (2:46 @1) + (6:29 @2) + (16:13 @3) + (4:31 @4) 10.51 km (21.0 kph) +118m
ahr:132 max:161

To work.
5 PM

Cycling 1:33:30 intensity: (5:33 @0) + (42:23 @1) + (36:26 @2) + (8:54 @3) + (14 @4) 28.12 km (18.0 kph) +268m
ahr:109 max:146

Back home with some extra km.

Wednesday Jun 21, 2017 #

Note
(rest day)

Tuesday Jun 20, 2017 #

Note
weight:67.1kg (rest day)

Playing all afternoon with my little niche. So not really a rest day.

Monday Jun 19, 2017 #

Note
(rest day)

Travel day.

Sunday Jun 18, 2017 #

5 AM

Orienteering race 1:19:31 [5] *** 9.2 km (8:39 / km) +225m 7:42 / km
spiked:15/19c shoes: VJ Integrator (2016)

Jukola, great event as usual. Team finished 384. Over 200 places better than last year and over 100 places better than expected. Made 4 mistakes from whom were 2 in easy parts and really unecessary. Still made it to place 499 in my leg.
http://www.doma.leberkaesbriegel.de/20170618_jukol...

Saturday Jun 17, 2017 #

Event: Jukola 2017
 
10 AM

Orienteering 47:00 [3] *** 4.72 km (9:57 / km) +93m 9:04 / km
spiked:8/9c shoes: VJ Integrator (2016)

Jukola model event.
GPS run out of battery on the way.

Friday Jun 16, 2017 #

2 PM

Orienteering 51:34 [2] **** 3.55 km (14:33 / km) +107m 12:38 / km
spiked:7/9c shoes: VJ Integrator (2016)

Jukola training near Mikkeli. As usual when beeing back I need some time to get into map.

Thursday Jun 15, 2017 #

Note
(rest day)

Wednesday Jun 14, 2017 #

Note
(rest day)

Travel day.

Tuesday Jun 13, 2017 #

Note
weight:68.1kg

5 PM

Running 42:03 intensity: (7 @0) + (6 @1) + (6:57 @2) + (24:01 @3) + (7:16 @4) + (3:36 @5) 7.63 km (5:31 / km) +115m 5:08 / km
ahr:139 max:177 shoes: Nike Flex 2014 Run

Monday Jun 12, 2017 #

8 PM

Workout 10:00 [3]

Sunday Jun 11, 2017 #

Note
weight:67.9kg

10 AM

Cycling 1:11:59 intensity: (6:32 @0) + (26:28 @1) + (30:31 @2) + (8:28 @3) 19.97 km (16.6 kph) +175m
ahr:110 max:144

9 PM

Workout 17:00 [2]

Saturday Jun 10, 2017 #

Note
weight:67.9kg

10 AM

Running 22:17 intensity: (4 @0) + (31 @1) + (1:00 @2) + (15:10 @3) + (5:32 @4) 3.92 km (5:41 / km) +82m 5:09 / km
ahr:140 max:158 shoes: Asics Gel-FujiTrabuco 4

Worked more or less OK.

Friday Jun 9, 2017 #

5 PM

Cycling 56:30 intensity: (4:31 @0) + (14:40 @1) + (20:13 @2) + (15:02 @3) + (2:04 @4) 13.72 km (14.6 kph) +256m
ahr:117 max:152

Short trip between 2 rain showers.
8 PM

Workout 15:00 [2]

Thursday Jun 8, 2017 #

Note
weight:67.5kg

Note
(injured) (rest day)

Wednesday Jun 7, 2017 #

Note
(injured)

9 PM

Workout 15:00 [2]

Tuesday Jun 6, 2017 #

Note
weight:68.2kg (injured)

Monday Jun 5, 2017 #

Note
(injured) (rest day)

Got some trouble on the right calf on the flight back. Surly something from Saturdays Marathon.

Sunday Jun 4, 2017 #

Note
(rest day)

Saturday Jun 3, 2017 #

Event: Stockholm Marathon
 
11 AM

Running warm up/down 10:00 [3] 1.7 km (5:53 / km) +5m 5:48 / km
shoes: Asics fuzeX Lyte

12 PM

Running race 3:46:55 [5] 42.19 km (5:23 / km) +50m 5:21 / km
shoes: Asics fuzeX Lyte

Stockholm Marathon. Best running conditions (15 °C cloudy). See a lot of orienteering shirts on the course. Was on 3:40 h until the half marathon mark but had the feeling that I couldn´t manage that speed into the finsih. So I slowed down and find a good flow for the rest of the course. climb is estimated as don´t found offical data but there were some bridges and smaller hills to climb. Official split times can be found here:
http://results.marathon.se/2017/?content=detail&fp...

Friday Jun 2, 2017 #

7 AM

Running 17:09 intensity: (11 @0) + (48 @1) + (1:08 @2) + (6:11 @3) + (8:51 @4) 3.01 km (5:42 / km) +4m 5:39 / km
ahr:141 max:156 shoes: Asics fuzeX Lyte

Thursday Jun 1, 2017 #

Note
weight:68.2kg (rest day)

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