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Training Log Archive: Steffen

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Running13 11:04:50 75.01(8:52) 120.72(5:30) 1345
  Cycling5 7:07:30 82.04(11.5/h) 132.03(18.5/h) 1277
  Orienteering5 6:33:26 26.44(14:53) 42.55(9:15) 162075 /91c82%
  Strength3 2:50:00
  Workout6 2:15:00
  Total31 29:50:46 183.49 295.3 424275 /91c82%
averages - weight:67.3kg

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Friday Oct 31, 2014 #

6 PM

Running 11:48 intensity: (1:03 @2) + (6:09 @3) + (4:36 @4) 1.99 km (5:55 / km) +29m 5:31 / km
ahr:142 max:162 shoes: Walsh PB Elite Trainer

Thursday Oct 30, 2014 #

Note
(rest day)

Wednesday Oct 29, 2014 #

Note
weight:68.1kg

6 PM

Running 31:47 intensity: (27 @1) + (6:56 @2) + (21:50 @3) + (2:34 @4) 5.33 km (5:58 / km) +81m 5:32 / km
ahr:132 max:152 shoes: Asics GEL-Fuji Trabuco G-TX

Tuesday Oct 28, 2014 #

Note
(rest day)

Monday Oct 27, 2014 #

Note
weight:67.6kg

5 PM

Running intervals 1:01:43 [5] 10.92 km (5:39 / km) +30m 5:35 / km
shoes: Nike Air Pegasus+ 29

5x 1km with 600 m brake (3:55, 3:55, 3:58, 3:53, 3:58 min) +warmup/cooldown.

Sunday Oct 26, 2014 #

10 AM

Orienteering 46:10 [3] *** 6.1 km (7:34 / km) +93m 7:02 / km
spiked:9/11c shoes: VJ Integrator (2012)

Together with Jakob. Just a small course without marked controls. Map from 2002 and much greener now. Control 8 was impossible to reach because of the green.
8 PM

Workout 25:00 [3]

Saturday Oct 25, 2014 #

Note
weight:67.4kg

2 PM

Orienteering 59:34 [3] *** 6.08 km (9:48 / km) +166m 8:38 / km
spiked:11/11c shoes: INOV8 X-Talon 212

Old (1991) and well know map, so removed the tracks, Together with Jakob and Markus.

Friday Oct 24, 2014 #

Note
weight:67.3kg

3 PM

Strength 1:00:00 [3]

Thursday Oct 23, 2014 #

6 PM

Running intervals 49:59 intensity: (4:26 @1) + (9:28 @2) + (11:35 @3) + (17:19 @4) + (7:11 @5) 9.08 km (5:30 / km) +109m 5:12 / km
ahr:141 max:174 shoes: Nike Air Pegasus+ 29

3, 6, 3, 6, 3 min fast in hilly terrain (@3:55, 4:09, 4:00, 4:06, 3:51 min/km) +warmup/coolown

Wednesday Oct 22, 2014 #

9 PM

Workout 15:00 [3]

Tuesday Oct 21, 2014 #

Note
weight:66.7kg

6 PM

Running 1:00:49 intensity: (21 @2) + (43:28 @3) + (17:00 @4) 11.37 km (5:21 / km) +190m 4:56 / km
ahr:142 max:163 shoes: Asics GEL-Fuji Trabuco G-TX

Monday Oct 20, 2014 #

5 PM

Running intervals 1:12:02 intensity: (13:49 @1) + (7:11 @2) + (17:45 @3) + (30:47 @4) + (2:30 @5) 13.21 km (5:27 / km) +29m 5:24 / km
ahr:138 max:178 shoes: Nike Air Pegasus+ 29

4x 2 km (8:07, 8:11, 8:23, 8:24 min) +warmup/cooldown
A little slower than planed. But with yesterdays competition and direct after work I wasn´t fit enough.

Sunday Oct 19, 2014 #

Event: Regional long Ddistance champs Baden-Württemberg
 
12 PM

Orienteering race 1:31:42 [5] *** 10.15 km (9:02 / km) +500m 7:15 / km
spiked:22/25c shoes: INOV8 X-Talon 212

Regional long distance champs. Felt tired and the my running speed was slow. Course in the forest was nice but the sprint part in the end was useless and had nothing to do with a long distance race.

Saturday Oct 18, 2014 #

Note
(rest day)

Note
weight:67kg

Friday Oct 17, 2014 #

5 PM

Running tempo 52:36 intensity: (32 @1) + (3:19 @2) + (13:48 @3) + (34:45 @4) + (12 @5) 11.01 km (4:47 / km) +137m 4:30 / km
ahr:149 max:164 shoes: Nike Air Pegasus+ 29

2x 4 km (17:14, 17:24 min) +warmup/cooldown

Thursday Oct 16, 2014 #

5 PM

Strength 55:00 [4]

Wednesday Oct 15, 2014 #

Note
weight:67.6kg

5 PM

Running 42:59 intensity: (1:08 @1) + (12:01 @2) + (22:19 @3) + (6:36 @4) + (55 @5) 6.98 km (6:09 / km) +138m 5:36 / km
ahr:133 max:190 shoes: Asics GEL-Fuji Trabuco G-TX

Tuesday Oct 14, 2014 #

6 PM

Running intervals 58:48 intensity: (7:16 @1) + (9:55 @2) + (19:44 @3) + (14:18 @4) + (7:35 @5) 9.91 km (5:56 / km) +80m 5:42 / km
ahr:138 max:170 shoes: Nike Air Pegasus+ 29

10 x 400 m with 400 m brake (1:29, 1:28, 1:31, 1:31, 1:31, 1:27, 1:34, 1:30, 1:31, 1:27 min) +warmup/cooldown.

Monday Oct 13, 2014 #

Note
weight:66.6kg

Note
(rest day)

Sunday Oct 12, 2014 #

11 AM

Orienteering 1:53:53 [5] **** 11.89 km (9:35 / km) +481m 7:58 / km
spiked:16/20c shoes: VJ Integrator (2014)

ArgeAlp longdistance. Nice course but hard to run. Good start, but started to make many mistakes in the end.

Saturday Oct 11, 2014 #

Event: ArgeAlp Spiele
 
3 PM

Orienteering race 1:22:07 [5] **** 8.34 km (9:51 / km) +380m 8:01 / km
spiked:17/24c shoes: VJ Integrator (2014)

Tradional ArgeAlp Weekend. Run the ME relay with Joni and Jakob. Gets very foggy during running and rains like hell in the end. Too many and too stuipid mistakes but managed to be fastes of our relay. 40 s in front of Joni and 2,5 min in front of Jakob.

Friday Oct 10, 2014 #

5 PM

Strength 55:00 [4]

Thursday Oct 9, 2014 #

4 PM

Running 1:18:09 intensity: (4:44 @1) + (14:11 @2) + (21:28 @3) + (20:12 @4) + (17:34 @5) 14.36 km (5:27 / km) +170m 5:08 / km
ahr:144 max:173 shoes: Nike Air Pegasus+ 29

8x 1 km with 600 m brake (3:59, 3:59, 4:00, 3:58, 3:58, 3:58, 3:58, 3:59 min/km) +warmup/cooldown.

Wednesday Oct 8, 2014 #

Note
weight:67.7kg

9 PM

Workout 25:00 [3]

Tuesday Oct 7, 2014 #

5 PM

Running 1:00:48 intensity: (17 @1) + (6:55 @2) + (44:57 @3) + (8:39 @4) 10.49 km (5:48 / km) +168m 5:22 / km
ahr:136 max:153 shoes: Asics GEL-Fuji Trabuco G-TX

8 PM

Workout 15:00 [3]

Monday Oct 6, 2014 #

Note
weight:67.3kg

6 PM

Running 35:51 intensity: (1:00 @1) + (8:07 @2) + (24:57 @3) + (1:47 @4) 5.6 km (6:24 / km) +125m 5:46 / km
ahr:132 max:150 shoes: INOV8 X-Talon 212

Easy running.
7 PM

Workout 20:00 [4]

Sunday Oct 5, 2014 #

11 AM

Cycling warm up/down 16:44 intensity: (2:16 @1) + (7:38 @2) + (5:52 @3) + (58 @4) 5.28 km (18.9 kph) +86m
ahr:123 max:149

Running 47:31 intensity: (7 @1) + (5:12 @2) + (1:28 @3) + (29:26 @4) + (11:18 @5) 10.47 km (4:32 / km) +59m 4:25 / km
ahr:160 max:169 shoes: Nike Air Pegasus+ 29

10 km race simulation (44:28 min) + short warmup/cooldown
Running against the clock, some hills and still tired legs from Friday, so think speed was OK.

Cycling warm up/down 16:43 intensity: (5:04 @1) + (10:08 @2) + (1:31 @3) 5.23 km (18.8 kph) +31m
ahr:114 max:141

Saturday Oct 4, 2014 #

Note
weight:67.1kg

Note
(rest day)

Friday Oct 3, 2014 #

8 AM

Cycling 2:10:02 [3] 44.33 km (20.5 kph) +445m

Leinzell --> Winnenden
5 PM

Cycling 3:11:12 [3] 56.38 km (17.7 kph) +426m

Winnenden --> Leinzell
Remstal Route, much longer than the route I chosen on first trip. First 15 km with my brother in law who gaves me the chance to drive some km on his racing bike. Had to leave the valley in the end what was really hard.
First time I made 100 km a day on my bike and I hit the 1000 km/ year border today.

Thursday Oct 2, 2014 #

Note
weight:67.7kg

Note
(rest day)

Wednesday Oct 1, 2014 #

7 AM

Cycling 33:17 intensity: (4:31 @1) + (5:21 @2) + (17:03 @3) + (6:22 @4) 10.57 km (19.1 kph) +115m
ahr:132 max:159

To work. Very fogy, at some point you couldn´t see more than 20 m.
5 PM

Cycling 39:32 intensity: (9:54 @1) + (13:01 @2) + (13:14 @3) + (3:23 @4) 10.24 km (15.5 kph) +174m
ahr:122 max:153

Back home.
6 PM

Workout 35:00 [3]

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