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Training Log Archive: Steffen

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Running18 22:54:37 150.74(9:07) 242.59(5:40) 3519
  Cycling8 8:12:36 83.2(10.1/h) 133.9(16.3/h) 2029
  Workout9 4:10:00
  Hiking1 2:00:00
  Strength2 1:25:00
  Orienteering1 43:30 1.92(22:42) 3.08(14:06) 1749 /12c75%
  Total38 39:25:43 235.86 379.58 57229 /12c75%
averages - weight:68.6kg

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Saturday Aug 31, 2013 #

Note
weight:68.2kg

11 AM

Running 1:15:22 intensity: (9 @1) + (9 @2) + (11:38 @3) + (1:03:26 @4) 14.51 km (5:12 / km) +125m 4:59 / km
ahr:150 max:160 shoes: Karhu Flow Fulcrum Ride Neutra

10 km in 5:06 min/km (target: 5.12 min/km) +warmup/cooldown

Friday Aug 30, 2013 #

Note
weight:68kg

7 AM

Cycling 29:35 [3] 10.34 km (21.0 kph) +105m

To work.
3 PM

Cycling 32:30 [3] 10.38 km (19.2 kph) +163m

Back home.
9 PM

Workout 35:00 [3]

Thursday Aug 29, 2013 #

Note
(rest day)

Wednesday Aug 28, 2013 #

Note
weight:68.5kg

6 PM

Running 1:10:07 intensity: (20 @1) + (1:56 @2) + (46:54 @3) + (20:24 @4) + (33 @5) 12.11 km (5:47 / km) +223m 5:18 / km
ahr:142 max:165 shoes: Asics Gel Karhana 6

Tuesday Aug 27, 2013 #

6 PM

Running 1:01:46 intensity: (5 @1) + (24 @2) + (45:02 @3) + (16:15 @4) 10.69 km (5:47 / km) +138m 5:26 / km
ahr:141 max:161 shoes: Asics Gel Karhana 6

Monday Aug 26, 2013 #

Note
weight:67.9kg

5 PM

Strength 35:00 [4]

Sunday Aug 25, 2013 #

Note
weight:69.1kg

11 AM

Running 58:00 intensity: (4 @1) + (19 @2) + (6:22 @3) + (34:14 @4) + (17:01 @5) 12.46 km (4:39 / km) +128m 4:26 / km
ahr:158 max:170 shoes: Karhu Flow Fulcrum Ride Neutra

10 km (~60 hm) in 44:39 min (target < 45 min) +warmup/cooldown

Saturday Aug 24, 2013 #

9 AM

Running 33:44 intensity: (6 @1) + (1:02 @2) + (15:54 @3) + (16:09 @4) + (33 @5) 5.92 km (5:42 / km) +138m 5:06 / km
ahr:145 max:165 shoes: Asics Gel Karhana 6

8 PM

Workout 35:00 [3]

Friday Aug 23, 2013 #

Note
(rest day)

Thursday Aug 22, 2013 #

Note
weight:69.5kg

4 PM

Running 51:36 intensity: (4:19 @1) + (2:37 @2) + (12:46 @3) + (31:54 @4) 9.78 km (5:17 / km) +25m 5:13 / km
ahr:142 max:158 shoes: Karhu Flow Fulcrum Ride Neutra

Intervalls 4x 1600 m (target 7:28 min/km) at 7:28, 7:25, 7:28, 7:25 min +warmup/cooldown.

Wednesday Aug 21, 2013 #

7 AM

Cycling 30:14 [3] 10.32 km (20.5 kph) +106m

To work.
6 PM

Cycling 36:12 [3] 10.74 km (17.8 kph) +173m

Back home.

Tuesday Aug 20, 2013 #

6 PM

Running 52:08 intensity: (11 @1) + (1:33 @2) + (18:54 @3) + (27:16 @4) + (4:14 @5) 9.27 km (5:37 / km) +224m 5:01 / km
ahr:148 max:170 shoes: Asics Gel Karhana 6

Monday Aug 19, 2013 #

Note
weight:67.8kg

Note
(rest day)

Sunday Aug 18, 2013 #

Note
weight:68.5kg

9 AM

Running long 3:04:35 intensity: (6 @1) + (4:11 @2) + (1:05:43 @3) + (1:53:21 @4) + (1:14 @5) 30.62 km (6:02 / km) +459m 5:36 / km
ahr:147 max:169 shoes: Asics Gel Karhana 6

Was little tired when I start, so the run was harder like the long runs before. Forget my cap so I got sweat in my eyes. Something that´s not very comfortable when you wear contact lenses. Make some unnecessary km´s so I finished about 2 km from home and walk back as cooldown.
4 PM

Workout 15:00 [2]

Saturday Aug 17, 2013 #

11 AM

Orienteering 43:30 [3] *** 3.08 km (14:06 / km) +174m 11:00 / km
spiked:9/12c shoes: VJ Integrator (2012)

Take this map because I had it still at home. Taget for this traing was to train my up- and downhill perfomance. But I was to lazy today. This is also the reason why I finished my training after control 12.

Running warm up/down 8:21 [3] 1.27 km (6:34 / km) +20m 6:05 / km
shoes: VJ Integrator (2012)

Friday Aug 16, 2013 #

Note
weight:68kg

12 PM

Cycling 2:18:05 [3] 35.14 km (15.3 kph) +471m

7 PM

Workout 30:00 [3]

Thursday Aug 15, 2013 #

Note
weight:69.1kg

6 PM

Running 1:18:45 intensity: (5 @1) + (10:33 @2) + (46:36 @3) + (21:31 @4) 14.79 km (5:20 / km) +119m 5:07 / km
ahr:137 max:158 shoes: Karhu Flow Fulcrum Ride Neutra

10 km at 5:18 min/km (target: 05:12 min/km) +warmup/cooldown

Wednesday Aug 14, 2013 #

1 PM

Hiking 2:00:00 [1]

9 PM

Workout 25:00 [4]

Tuesday Aug 13, 2013 #

6 PM

Running 50:50 intensity: (7 @1) + (1:19 @2) + (22:48 @3) + (26:36 @4) 8.39 km (6:04 / km) +180m 5:28 / km
ahr:145 max:163 shoes: Asics Gel Karhana 6

Monday Aug 12, 2013 #

Note
weight:68.5kg

10 AM

Strength 50:00 [4]

Sunday Aug 11, 2013 #

10 AM

Running 2:52:32 intensity: (5 @1) + (3:53 @2) + (1:04:15 @3) + (1:40:09 @4) + (4:10 @5) 29.17 km (5:55 / km) +566m 5:23 / km
ahr:147 max:172 shoes: Karhu Flow Fulcrum Ride Neutra

9 PM

Workout 15:00 [2]

Saturday Aug 10, 2013 #

Note
weight:69kg

2 PM

Cycling 2:27:21 [2] 35.14 km (14.3 kph) +718m

Friday Aug 9, 2013 #

5 PM

Running 57:19 intensity: (9 @1) + (9:58 @2) + (38:17 @3) + (8:55 @4) 10.09 km (5:41 / km) +184m 5:12 / km
ahr:136 max:157 shoes: Asics Gel Karhana 6

Thursday Aug 8, 2013 #

Note
weight:68.8kg (rest day)

Wednesday Aug 7, 2013 #

5 PM

Running intervals 1:16:21 intensity: (6:32 @1) + (7:41 @2) + (29:25 @3) + (32:43 @4) 13.88 km (5:30 / km) +65m 5:22 / km
ahr:138 max:162 shoes: Nike Free 3.0

10x 800 m (target: 3:44) in 3:39, 3:46, 3:43, 3:45, 3:46, 3:43, 3:44, 3:40, 3:42, 3:44 +warmup/cooldown
8 PM

Workout 45:00 [3]

Tuesday Aug 6, 2013 #

6 PM

Running 1:12:34 intensity: (25 @1) + (6:53 @2) + (56:24 @3) + (8:52 @4) 12.29 km (5:54 / km) +211m 5:26 / km
ahr:136 max:157 shoes: Asics Gel Karhana 6

Monday Aug 5, 2013 #

Note
weight:69.1kg

8 PM

Workout 15:00 [2]

Sunday Aug 4, 2013 #

12 PM

Running long 2:47:38 intensity: (10 @1) + (2:34 @2) + (1:48:43 @3) + (56:11 @4) 28.8 km (5:49 / km) +443m 5:24 / km
ahr:143 max:162 shoes: Karhu Flow Fulcrum Ride Neutra

25 °C and cloudy when I start. So better conditions like last weeks long training. In the middle of the training light rain starts and it cools down to 20 °C but was still good to run.

Saturday Aug 3, 2013 #

9 AM

Running 50:33 intensity: (14 @1) + (48 @2) + (30:40 @3) + (18:51 @4) 8.46 km (5:59 / km) +208m 5:19 / km
ahr:142 max:162 shoes: Asics Gel Karhana 6

2 PM

Workout 35:00 [4]

Friday Aug 2, 2013 #

Note
weight:69kg

7 AM

Cycling 30:59 [3] 10.31 km (20.0 kph) +105m

To work.
4 PM

Cycling 47:40 [3] 11.55 km (14.5 kph) +188m

Back home via Obergröningen and the Federbach-valley.

Thursday Aug 1, 2013 #

6 PM

Running 52:26 intensity: (14 @1) + (1:28 @2) + (9:37 @3) + (41:07 @4) 10.1 km (5:12 / km) +63m 5:02 / km
ahr:149 max:163 shoes: Karhu Flow Fulcrum Ride Neutra

8 km @ 5:12/km (target: 5:13/km) +warmup/cooldown

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