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Training Log Archive: Steffen

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Running12 10:16:57 62.75(9:50) 100.98(6:07) 2374
  Workout16 10:00:00
  Cycling11 7:41:04 82.52(10.7/h) 132.8(17.3/h) 1961
  Orienteering6 7:22:08 25.03(17:40) 40.28(10:59) 1105115 /129c89%
  Total44 35:20:09 170.29 274.06 5440115 /129c89%
averages - weight:68.7kg

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Sunday Jul 31, 2011 #

2 PM

Orienteering 1:15:33 [1] **** 3.21 km (23:32 / km) +67m 21:19 / km
spiked:19/19c shoes: Walsh PB Elite Trainer

Mark control points.
5 PM

Running 23:37 [3] 3.67 km (6:26 / km) +62m 5:56 / km
ahr:142 max:166 shoes: Karhu M1 3903-001 medium

Some coordination exercises.
9 PM

Workout 15:00 [2]

Saturday Jul 30, 2011 #

3 PM

Running hills 58:35 [5] 8.44 km (6:56 / km) +282m 5:57 / km
ahr:143 max:180 shoes: Saucony Grid Cohesion TR

Running Hills 5x 230m/ 24 hm (0:56, 1:03, 1:00, 0:59, 1:08 min) + warmup/cooldown
11 PM

Workout 10:00 [3]

Friday Jul 29, 2011 #

5 PM

Workout 45:00 [4]
weight:68.5kg

Thursday Jul 28, 2011 #

5 PM

Running 1:14:08 [3] 13.38 km (5:32 / km) +295m 4:59 / km
ahr:145 max:158 shoes: Karhu M1 3903-001 medium

Wednesday Jul 27, 2011 #

5 PM

Workout 55:00 [4]
weight:68.6kg

Tuesday Jul 26, 2011 #

7 PM

Running 54:11 [4] 9.43 km (5:45 / km) +229m 5:07 / km
ahr:147 max:171 shoes: Saucony Grid Cohesion TR

Not a good feeling today.

Monday Jul 25, 2011 #

Note
weight:68.6kg (rest day)

Sunday Jul 24, 2011 #

Event: 6. LRL Baden-Württemberg
 
9 AM

Orienteering race 1:31:05 [5] **** 8.7 km (10:28 / km) +355m 8:42 / km
spiked:21/25c shoes: VJ Integrator 2011

10 PM

Workout 15:00 [3]

Saturday Jul 23, 2011 #

Event: Regional Middle Champs Baden-Württemberg
 
1 PM

Orienteering race 1:04:26 [5] **** 7.56 km (8:31 / km) +162m 7:42 / km
spiked:16/22c shoes: VJ Integrator 2011

Friday Jul 22, 2011 #

5 PM

Workout 40:00 [4]
weight:70kg

Thursday Jul 21, 2011 #

5 PM

Running warm up/down 6:42 [4] 1.07 km (6:16 / km) +20m 5:44 / km
ahr:147 max:178 shoes: Icebug Sisu OLX

Orienteering 38:14 [3] **** 3.53 km (10:50 / km) +138m 9:04 / km
ahr:133 max:162 spiked:21/22c shoes: Icebug Sisu OLX

Short round on the Götzenbachtal map.

Running warm up/down 10:11 [3] 1.65 km (6:10 / km) +46m 5:25 / km
ahr:145 max:162 shoes: Icebug Sisu OLX

Wednesday Jul 20, 2011 #

4 PM

Workout 55:00 [3]

Tuesday Jul 19, 2011 #

7 PM

Running 1:17:02 [4] 14.03 km (5:29 / km) +270m 5:01 / km
ahr:148 max:175 shoes: Saucony Grid Cohesion TR

Monday Jul 18, 2011 #

7 AM

Cycling 30:29 [3] 10.51 km (20.7 kph) +106m

To work.
5 PM

Cycling 1:14:54 [3] 17.85 km (14.3 kph) +338m

Back home (not the direct way).
8 PM

Workout 50:00 [3]

Sunday Jul 17, 2011 #

Note
(rest day)

Out all day at the DTM-Race in Munich.

Saturday Jul 16, 2011 #

10 AM

Running 19:10 [5] 2.74 km (7:00 / km) +92m 5:59 / km
ahr:142 max:164 shoes: Nike Free 3.0

4x stairs at the the Götzenbach-Lake (12.6, 14.1, 12.7, 14.4 s) + 3 sprints
4 PM

Cycling 1:22:20 [3] 20.81 km (15.2 kph) +318m

9 PM

Workout 15:00 [3]

Friday Jul 15, 2011 #

Note
(rest day)

Was on the Open Your Mind-Festival in Gaildorf to watch the Metal-Band of a colleague.

Thursday Jul 14, 2011 #

5 PM

Running 1:26:26 [4] 14.9 km (5:48 / km) +383m 5:08 / km
ahr:145 max:166 weight:68.6kg shoes: Karhu M1 3903-001 medium

Wednesday Jul 13, 2011 #

Note
(rest day)

Tuesday Jul 12, 2011 #

7 AM

Cycling 32:09 [3] 10.53 km (19.7 kph) +110m
weight:69kg

To work.
4 PM

Cycling 37:38 [3] 10.28 km (16.4 kph) +186m

Back home.
7 PM

Running 1:07:19 [3] 10.54 km (6:23 / km) +293m 5:36 / km
shoes: Saucony Grid Cohesion TR

Easy one with Thomas.

Monday Jul 11, 2011 #

5 PM

Workout 55:00 [4]

Sunday Jul 10, 2011 #

Event: 4. LRL Baden-Württemberg
 
10 AM

Orienteering race 1:31:19 [5] **** 11.35 km (8:03 / km) +240m 7:17 / km
spiked:20/22c shoes: VJ Integrator 2011

Regional ranking event in Baindt on the map of the 2008 German long distance champs. Two smaller mistakes, at the first one I had some problems with green areas second one I 100° in the wrong direction. Luckily only for around 100 m.

Saturday Jul 9, 2011 #

9 AM

Running 41:10 [3] 6.03 km (6:50 / km) +99m 6:19 / km
ahr:141 max:163 shoes: Karhu M1 3903-001 medium

Some coordination exercises.
11 AM

Workout 50:00 [3]

Friday Jul 8, 2011 #

Note
weight:68.6kg (rest day)

Thursday Jul 7, 2011 #

5 PM

Running 25:31 [5] 5.11 km (5:00 / km) +20m 4:54 / km
ahr:156 max:179 weight:68.6kg shoes: Nike Free 3.0

warmup, 12 min (2,92 km), cooldown
very slow this time. I had the feeling that I´m not in good shape and todays training show it.

Wednesday Jul 6, 2011 #

7 AM

Cycling 32:35 [3] 10.52 km (19.4 kph) +105m
ahr:131 max:153

To work.
4 PM

Cycling 38:05 [3] 10.27 km (16.2 kph) +190m
ahr:125 max:160

Back home.
6 PM

Workout 50:00 [4]

Tuesday Jul 5, 2011 #

7 AM

Cycling 29:56 [3] 10.51 km (21.1 kph) +107m
weight:68kg

To work.
4 PM

Cycling 34:05 [3] 10.52 km (18.5 kph) +194m

Back home.
6 PM

Running hills 1:12:55 [4] 9.99 km (7:18 / km) +283m 6:24 / km
ahr:147 max:182 shoes: Saucony Grid Cohesion TR

warmup, running hills 6x 190 m/15 hm/ (44, 44, 51, 54, 58, 50 s), cooldown

Monday Jul 4, 2011 #

5 PM

Workout 50:00 [4]

Sunday Jul 3, 2011 #

8 PM

Workout 45:00 [3]

Saturday Jul 2, 2011 #

1 PM

Orienteering 1:21:31 [2] **** 5.93 km (13:45 / km) +143m 12:16 / km
ahr:121 max:162 spiked:18/19c shoes: Icebug Sisu OLX

Test run for the JLVK.
9 PM

Workout 15:00 [2]

Friday Jul 1, 2011 #

7 AM

Cycling 30:45 [3] 10.49 km (20.5 kph) +107m

To work.
5 PM

Cycling 38:08 [3] 10.51 km (16.5 kph) +200m

Back home.
6 PM

Workout 35:00 [4]

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