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Training Log Archive: Steffen

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Running18 22:55:36 148.13(9:17) 238.39(5:46) 2707
  Cycling6 3:18:37 38.49(11.6/h) 61.95(18.7/h) 891
  Workout17 2:35:53
  Orienteering2 1:03:49 2.7(23:41) 4.34(14:43) 104
  Strength1 23:27
  Spinning1 22:06
  Total42 30:39:28 189.32 304.68 3702
  [1-5]42 30:32:16
averages - sleep:7.5 rhr:53 weight:69.5kg

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Monday Sep 30, 2019 #

Note
rhr:59 slept:7.5 weight:68.2kg (injured) (rest day)

8 PM

Workout 10:20 [1]
ahr:70 max:82

Sunday Sep 29, 2019 #

Event: 3. Remstal-Marathon
 

Note
rhr:61 weight:69.3kg

9 AM

Running warm up/down 8:32 intensity: (7 @2) + (10 @3) + (5:56 @4) + (2:19 @5) 1.51 km (5:39 / km)
ahr:154 max:162 shoes: Asics DynaFlyte 3 SP

Running 4:16:53 intensity: (1 @0) + (6:36 @1) + (18:04 @2) + (33:51 @3) + (16:22 @4) + (3:01:59 @5) 42.54 km (6:02 / km) +154m 5:56 / km
ahr:162 max:174 shoes: Asics DynaFlyte 3 SP

Remstal-Marathon
Go for 3:30 h. Worked until approx. 30 k. Got problems with my thigh. Tried to got controll with slowing doen but didn´t worked in the end.

Saturday Sep 28, 2019 #

10 AM

Running 17:46 intensity: (1:26 @2) + (5:04 @3) + (10:28 @4) + (48 @5) 3.07 km (5:47 / km) +66m 5:14 / km
ahr:142 max:164 shoes: Lunge Neo Run

11 AM

Workout 7:43 [1]
ahr:80 max:99

Friday Sep 27, 2019 #

8 PM

Workout 15:18 [1]
ahr:79 max:118

Thursday Sep 26, 2019 #

5 PM

Running 23:34 intensity: (1 @0) + (5 @1) + (2:32 @2) + (11:52 @3) + (9:04 @4) 4.14 km (5:42 / km) +65m 5:17 / km
ahr:136 max:156 shoes: asics GEL-Kanaku 2

Wednesday Sep 25, 2019 #

4 PM

Running 30:40 intensity: (7 @0) + (7 @1) + (15 @2) + (15:34 @3) + (14:37 @4) 6.07 km (5:03 / km) +25m 4:57 / km
ahr:138 max:151 shoes: Asics DynaFlyte 3 SP

Workout 4:12 intensity: (2 @0) + (4:01 @1) + (9 @2)
ahr:96 max:107

Tuesday Sep 24, 2019 #

6 PM

Workout 15:57 [1]
ahr:81 max:104

Monday Sep 23, 2019 #

Note
rhr:47 weight:70.4kg (injured)

4 PM

Spinning 22:06 intensity: (11 @0) + (1:33 @1) + (4:15 @2) + (16:07 @3)
ahr:126 max:138

8 PM

Workout 10:21 [1]
ahr:70 max:85

Sunday Sep 22, 2019 #

Event: 7. LRL Baden-Württemberg
 

Note
rhr:54 (injured)

8 AM

Orienteering 27:14 intensity: (2:18 @0) + (15:59 @1) + (2:00 @2) + (4:31 @3) + (2:26 @4) 1.92 km (14:10 / km) +41m 12:48 / km
ahr:106 max:144

Saturday Sep 21, 2019 #

Event: 6. LRL Baden-Württemberg
 

Note
(injured) (rest day)

Friday Sep 20, 2019 #

Note
(injured) (rest day)

Thursday Sep 19, 2019 #

Note
rhr:42 weight:70.2kg

Note
(injured)

5 PM

Running 1:31:13 intensity: (1 @0) + (27 @1) + (7:25 @2) + (1:06:13 @3) + (17:07 @4) 15.78 km (5:47 / km) +213m 5:25 / km
ahr:133 max:151 shoes: Lunge Neo Run

Wednesday Sep 18, 2019 #

Note
rhr:56 weight:70.4kg

6 AM

Workout 5:00 [4]

4 PM

Running tempo 47:45 intensity: (3 @0) + (8 @1) + (3:31 @2) + (15:05 @3) + (24:38 @4) + (4:20 @5) 9.72 km (4:55 / km) +149m 4:34 / km
ahr:143 max:160 shoes: Nike Flex 2014 Run

2x 3 km (target 4:17 min/km) with 3min rest (@4:16 min/km, 414: min/km) +warmup + cooldown
5 PM

Workout 3:16 intensity: (1 @0) + (2:31 @1) + (44 @2)
ahr:100 max:112

Tuesday Sep 17, 2019 #

7 AM

Cycling 29:30 intensity: (1 @0) + (1:10 @1) + (4:50 @2) + (16:44 @3) + (6:45 @4) 10.29 km (20.9 kph) +106m
ahr:130 max:147

4 PM

Cycling 31:58 intensity: (10 @0) + (59 @1) + (5:56 @2) + (17:39 @3) + (7:14 @4) 10.09 km (18.9 kph) +177m
ahr:130 max:152

5 PM

Workout 25:00 [3]

Monday Sep 16, 2019 #

Note
rhr:52 weight:69.2kg

5 PM

Running 41:16 intensity: (19 @0) + (1:19 @1) + (12:24 @2) + (26:37 @3) + (37 @4) 6.85 km (6:02 / km) +80m 5:42 / km
ahr:125 max:143 shoes: asics GEL-Kanaku 2

Sunday Sep 15, 2019 #

Event: Stuttgarter Lebenslauf
 

Note
rhr:55

10 AM

Running warm up/down 10:04 intensity: (1 @0) + (8 @1) + (10 @2) + (7:19 @3) + (2:26 @4) 1.62 km (6:14 / km) +12m 6:00 / km
ahr:135 max:151 shoes: Lunge Neo Run

Running race 39:00 intensity: (1 @1) + (12 @2) + (13:32 @3) + (19:00 @4) + (6:15 @5) 8.8 km (4:26 / km) +76m 4:15 / km
ahr:146 max:164 shoes: Lunge Neo Run

Stuttgarter Lebenslauf

Running warm up/down 8:25 intensity: (28 @3) + (7:57 @4) 1.29 km (6:32 / km)
ahr:147 max:157 shoes: Lunge Neo Run

Workout 2:46 intensity: (1 @0) + (2:43 @1) + (2 @2)
ahr:95 max:105

Saturday Sep 14, 2019 #

6 PM

Running 19:44 intensity: (3 @0) + (3 @1) + (3:14 @2) + (12:08 @3) + (4:16 @4) 3.24 km (6:05 / km) +64m 5:32 / km
ahr:132 max:151 shoes: Inov8 Trailtalon 250

Friday Sep 13, 2019 #

Note
weight:70.4kg (rest day)

Thursday Sep 12, 2019 #

Note
rhr:42

4 PM

Running long 2:08:14 intensity: (4 @1) + (4:42 @2) + (1:45:07 @3) + (18:21 @4) 21.34 km (6:00 / km) +304m 5:37 / km
ahr:134 max:149 shoes: Lunge Neo Run

Wednesday Sep 11, 2019 #

6 AM

Workout 12:00 [3]

5 PM

Orienteering 36:35 intensity: (1:28 @0) + (11:38 @1) + (3:50 @2) + (14:01 @3) + (5:33 @4) + (5 @5) 2.41 km (15:09 / km) +63m 13:24 / km
ahr:119 max:161 shoes: VJ Integrator 17 StarStud

Recheck some control sites.

Tuesday Sep 10, 2019 #

Note
rhr:44 weight:69.7kg

6 AM

Workout 5:00 [3]

7 AM

Cycling 32:04 intensity: (2:33 @1) + (8:53 @2) + (17:26 @3) + (3:12 @4) 10.32 km (19.3 kph) +104m
ahr:125 max:148

4 PM

Cycling 26:57 intensity: (13 @0) + (3:07 @1) + (9:31 @2) + (10:25 @3) + (3:41 @4) 7.63 km (17.0 kph) +188m
ahr:123 max:147

Running intervals 40:46 intensity: (3 @0) + (27 @1) + (7:32 @2) + (14:34 @3) + (15:21 @4) + (2:49 @5) 7.66 km (5:19 / km) +69m 5:05 / km
ahr:137 max:165 shoes: Nike Flex 2014 Run

10 x 400 m (target 1:35 min) with 400 m rest (1:33, 1:32, 1:31, 1:36, 1:33, 1:37, 1:34, 1:32, 1:32, 1:32 min)

Cycling 13:18 intensity: (1:07 @0) + (5:57 @1) + (4:32 @2) + (1:42 @3) 3.27 km (14.8 kph) +37m
ahr:105 max:135

Monday Sep 9, 2019 #

6 AM

Workout 8:00 [3]

5 PM

Running 52:46 intensity: (11 @0) + (5 @1) + (3:12 @2) + (36:37 @3) + (12:41 @4) 9.28 km (5:41 / km) +122m 5:20 / km
ahr:134 max:149 shoes: Lunge Neo Run

Sunday Sep 8, 2019 #

Note
rhr:52 weight:68.5kg

11 AM

Running 44:07 intensity: (4 @0) + (11 @1) + (11:37 @2) + (24:00 @3) + (8:15 @4) 6.64 km (6:39 / km) +155m 5:57 / km
ahr:129 max:148 shoes: asics GEL-Kanaku 2

1 PM

Strength 23:27 intensity: (23 @0) + (11:54 @1) + (11:10 @2)
ahr:103 max:119

Saturday Sep 7, 2019 #

Note
rhr:59

9 AM

Running long 3:08:12 intensity: (2 @0) + (8 @1) + (2:30 @2) + (1:11:02 @3) + (1:52:07 @4) + (2:23 @5) 32.65 km (5:46 / km) +493m 5:22 / km
ahr:141 max:165 shoes: Asics DynaFlyte 3 SP

Long runs starting to become much easier with temperatures below 20 °C.
8 PM

Workout 11:00 [1]

Friday Sep 6, 2019 #

6 AM

Workout 6:00 [3]

Thursday Sep 5, 2019 #

Note
weight:69.5kg

Note
rhr:61

6 AM

Workout 6:00 [2]

5 PM

Running 50:12 intensity: (5 @0) + (6 @1) + (10:50 @2) + (31:38 @3) + (7:33 @4) 8.2 km (6:07 / km) +159m 5:35 / km
ahr:130 max:150 shoes: asics GEL-Kanaku 2

Wednesday Sep 4, 2019 #

5 AM

Running intervals 51:25 intensity: (7 @0) + (2:27 @1) + (9:07 @2) + (10:14 @3) + (21:59 @4) + (7:31 @5) 9.4 km (5:28 / km) +76m 5:15 / km
ahr:140 max:166 shoes: Lunge Neo Run

4x 1600 m (target 7:00 min) @7:00, 6:58, 6:56, 7:06 min +warmup/cooldown

Tuesday Sep 3, 2019 #

Note
weight:69.4kg

5 AM

Running 38:50 intensity: (7 @0) + (6 @1) + (4:13 @2) + (29:59 @3) + (4:25 @4) 6.55 km (5:56 / km) +62m 5:40 / km
ahr:131 max:153 shoes: Asics DynaFlyte 3 SP

Monday Sep 2, 2019 #

6 AM

Workout 8:00 [3]

7 AM

Cycling 30:46 [3] 10.29 km (20.1 kph) +104m

4 PM

Cycling 34:04 [3] 10.06 km (17.7 kph) +175m

Sunday Sep 1, 2019 #

Note
rhr:51 weight:69.1kg

9 AM

Running long 3:06:12 intensity: (2 @0) + (6 @1) + (4:08 @2) + (55:21 @3) + (2:00:23 @4) + (6:12 @5) 32.03 km (5:49 / km) +362m 5:30 / km
ahr:143 max:169 shoes: asics GEL-Kanaku 2

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