Training Log Archive: Steffen

Note
weight:70.3kg

Running 1:19:05 15.04 km (5:15 / km) +120m 5:03 / km
ahr:148 max:165 shoes: Nike Air Pegasus+ 27

Note
weight:70.5kg

Running 40:14 [3] 7.41 km (5:26 / km) +104m 5:04 / km
ahr:145 max:164 shoes: Nike Air Pegasus+ 27

Workout 25:00 [4]

Running 1:26:39 [4] 15.67 km (5:32 / km) +241m 5:08 / km
ahr:152 max:180 shoes: Icebug Gripmaster

Note
weight:69.9kg

Workout 40:00 [3]

Running 1:16:36 [4] 13.13 km (5:50 / km) +173m 5:28 / km
ahr:150 max:163 shoes: Icebug Gripmaster

Spinning 30:00 [3]

Strength 35:00 [4]

Orienteering race 25:04 [5] 3.72 km (6:44 / km) +110m 5:52 / km
ahr:159 max:180 shoes: Icebug Sisu OLX

Night Sprint in Freising. -7 °C made running hard. Made some mistakes.

Orienteering race 24:00 [5] 3.89 km (6:10 / km) +90m 5:32 / km
ahr:162 max:180 shoes: Icebug Sisu OLX

2nd Night Sprint. Running was better than the race before, orienteering not.

Note
weight:70.3kg

Workout 50:00 [3]

XC Skiing (skating) 40:11 [4] 5.57 km (7:13 / km) +77m 6:45 / km
ahr:148 max:168

Workout 35:00 [4]

Note
weight:70.3kg

Strength 40:00 [4]

Workout 10:00 [3]

Running 1:10:17 [4] 11.2 km (6:17 / km) +129m 5:56 / km
ahr:146 max:214 shoes: Icebug Gripmaster

Note
weight:69.9kg

Workout 40:00 [3]

Running warm up/down 22:32 [4] 3.45 km (6:32 / km) +69m 5:56 / km
ahr:148 max:162 shoes: Icebug Sisu OLX

Orienteering 42:57 [4] *** 4.52 km (9:30 / km) +126m 8:20 / km
ahr:148 max:170 spiked:6/6c shoes: Icebug Sisu OLX

Partner memory orienteering. Run together with Jakob. Made the controls 1, 3, 5, 7, 9, 11

Running 19:15 [3] 3.1 km (6:13 / km) +18m 6:02 / km
ahr:141 max:154 shoes: Icebug Sisu OLX

Workout 20:00 [3]

XC Skiing (classic) 41:59 [3] 5.66 km (7:25 / km) +75m 6:58 / km
ahr:141 max:162

XC Skiing (skating) 20:25 [5] 3.05 km (6:42 / km) +42m 6:16 / km
ahr:156 max:170

Note
weight:69.3kg

Workout 10:00 [3]

Note
weight:69.7kg

Running 1:11:13 [3] 11.12 km (6:24 / km) +136m 6:02 / km
ahr:145 max:180 shoes: Icebug Multi Run Dry

Workout 25:00 [3]

Strength 45:00 [4]

Running 1:27:45 [4] 15.48 km (5:40 / km) +252m 5:15 / km
ahr:149 max:179 weight:70kg shoes: Nike Air Pegasus+ 27

Workout 15:00 [3]

Note
weight:69.7kg

Strength 1:00:00 [4]

Workout 15:00 [3]

Running warm up/down 3:40 [3] 0.58 km (6:19 / km) +9m 5:52 / km
shoes: Icebug Sisu OLX

Orienteering 1:19:50 [3] *** 9.23 km (8:39 / km) +292m 7:28 / km
ahr:144 max:182 spiked:11/13c shoes: Icebug Sisu OLX

Map from a prior competition of my club. Some snow.
Control 1 and 2: Snowy ground made it really slippy and hard to run.
Control 10 and 11: Area is very green now. So I was not able to find the objects.

Workout 50:00 [3]

Note
weight:70kg

Running 26:15 [3] 3.89 km (6:45 / km) +55m 6:18 / km
ahr:143 max:162 shoes: Icebug Gripmaster

Workout 30:00 [4]

Strength 50:00 [4]

Note
weight:69.7kg (rest day)

Note
weight:70.1kg

Running 48:36 [4] 10.21 km (4:46 / km) +25m 4:42 / km
ahr:157 max:164 shoes: Nike Free 3.0

Workout 25:00 [3]

Running 1:13:26 [4] 13.02 km (5:38 / km) +241m 5:10 / km
ahr:147 max:165 shoes: Nike Air Pegasus+ 27

Strength 50:00 [4]

Orienteering 1:29:19 [4] ** 11.14 km (8:01 / km) +286m 7:06 / km
ahr:147 max:179 spiked:13/15c shoes: Icebug Sisu OLX

22 years old map. Mainly track based but sometimes not to easy to find.

Running warm up/down 6:26 [4] 1.15 km (5:36 / km) +39m 4:47 / km
ahr:152 max:163 shoes: Icebug Sisu OLX

Running warm up/down 7:45 [3] 1.18 km (6:34 / km) +30m 5:50 / km
shoes: Icebug Sisu OLX

Workout 45:00 [3]

Note
weight:70.2kg

Running intervals 36:50 [5] 7.02 km (5:15 / km) +90m 4:56 / km
ahr:155 max:182 shoes: Nike Air Pegasus+ 27

Workout 30:00 [4]

Running 40:42 [3] 6.98 km (5:50 / km) +189m 5:08 / km
ahr:150 max:169 shoes: Icebug Gripmaster

Workout 35:00 [3]

Note
weight:69.4kg

Cycling 46:50 [2] 11.86 km (15.2 kph) +235m
ahr:123 max:149

Strength 55:00 [4]

Running 30:08 [4] 5.15 km (5:51 / km) +125m 5:13 / km
ahr:153 max:175 shoes: Icebug Gripmaster

Workout 30:00 [3]