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Training Log Archive: Steffen

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Cycling12 11:20:00 116.44(10.3/h) 187.39(16.5/h) 2531
  Running14 11:01:37 72.34(9:09) 116.42(5:41) 1651
  Orienteering5 8:34:07 37.18(13:50) 59.84(8:35) 152876 /94c80%
  Workout17 7:25:00
  Strength5 5:00:00
  Hiking1 1:15:00
  Total53 44:35:44 225.96 363.65 571076 /94c80%
  [1-5]53 44:27:47
averages - weight:69.2kg

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Tuesday May 31, 2016 #

Note
weight:68.9kg

4 PM

Workout 40:00 [4]

Monday May 30, 2016 #

5 PM

Strength 1:10:00 [4]

8 PM

Workout 10:00 [3]

Sunday May 29, 2016 #

Note
weight:68.7kg

11 AM

Orienteering 1:59:32 intensity: (18 @0) + (1:05 @1) + (29:32 @2) + (46:55 @3) + (41:42 @4) ** 14.95 km (8:00 / km) +285m 7:18 / km
ahr:137 max:161 spiked:15/16c shoes: INOV8 X-Talon 212

Nothing spezial. Just to make some kilometers with a map in the hand.

Part 1 + 6:


Part 2:


Part 3 + 5:


Part 4:

Saturday May 28, 2016 #

2 PM

Running 52:22 intensity: (6 @0) + (19 @1) + (54 @2) + (15:26 @3) + (24:16 @4) + (11:21 @5) 10.03 km (5:13 / km) +216m 4:43 / km
ahr:151 max:172 shoes: Karhu Flow Trainer III

Pyramide run 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (@3:47, 3:59, 4:13, 4:22, 4:18, 4:17, 4:07, 3:50, 3:32 min/km) +warmup/cooldown
8 PM

Workout 25:00 [3]

Friday May 27, 2016 #

Note
weight:69kg

7 PM

Running 25:12 intensity: (17 @0) + (21 @1) + (2:05 @2) + (12:49 @3) + (9:40 @4) 4.15 km (6:04 / km) +54m 5:42 / km
ahr:140 max:158 shoes: Nike Free 5.0+

9 PM

Workout 30:00 [4]

Some coordination excersises.

Thursday May 26, 2016 #

12 PM

Running intervals (memos) 40:54 intensity: (1:23 @0) + (10:51 @1) + (7:54 @2) + (12:52 @3) + (7:54 @4) 4.06 km (10:05 / km) +118m 8:48 / km
ahr:125 max:163 shoes: Asics Gel-FujiTrabuco 4

Jukola memos (easy version)
3 PM

Workout 20:00 [2]

5 PM

Cycling 1:34:37 [3] 26.21 km (16.6 kph) +385m

Afternoon tour. Destroyed one spoke on my back wheel. My local bike shop is out for a long weekend, means I couldn´t use my bike over the weekend.

Wednesday May 25, 2016 #

Note
weight:69kg

7 AM

Cycling 31:39 intensity: (3:11 @1) + (8:02 @2) + (16:27 @3) + (3:59 @4) 10.34 km (19.6 kph) +131m
ahr:130 max:153

To work.
5 PM

Cycling 1:26:15 intensity: (35 @0) + (27:39 @1) + (40:40 @2) + (14:09 @3) + (3:12 @4) 27.64 km (19.2 kph) +189m
ahr:116 max:159

9 PM

Workout 35:00 [4]

Tuesday May 24, 2016 #

6 PM

Running 1:36:29 intensity: (7 @0) + (9 @1) + (6:25 @2) + (1:03:36 @3) + (26:12 @4) 18.03 km (5:21 / km) +233m 5:01 / km
ahr:141 max:161 shoes: Karhu Flow Trainer III

I think my shape is getting better.

Monday May 23, 2016 #

Note
weight:68.3kg

6 PM

Strength 1:10:00 [4]

Sunday May 22, 2016 #

Note
weight:69kg

12 PM

Orienteering 2:02:54 intensity: (4:54 @1) + (36:33 @2) + (51:03 @3) + (28:54 @4) + (1:30 @5) *** 12.8 km (9:36 / km) +240m 8:47 / km
ahr:134 max:168 spiked:22/25c shoes: INOV8 X-Talon 212

At the hottest time of the day.

Running warm up/down 2:09 intensity: (6 @2) + (36 @3) + (1:27 @4) 0.44 km (4:55 / km)
ahr:146 max:156 shoes: INOV8 X-Talon 212

4 PM

Workout 25:00 [4]

Saturday May 21, 2016 #

11 AM

Running intervals 27:50 intensity: (17 @0) + (5:57 @1) + (7:20 @2) + (8:26 @3) + (5:23 @4) + (27 @5) 3.03 km (9:11 / km) +56m 8:25 / km
ahr:127 max:166 shoes: Walsh PB Elite Trainer

Jukola Memos with an old map from this years Jukola.
5 PM

Workout 45:00 [4]

8 PM

Cycling 36:09 intensity: (1:10 @0) + (9:51 @1) + (12:53 @2) + (11:42 @3) + (33 @4) 8.58 km (14.2 kph) +160m
ahr:118 max:150

Little evening tour to enjoy the nice weather.

Friday May 20, 2016 #

9 PM

Workout 35:00 [4]

Thursday May 19, 2016 #

Note
weight:70.3kg

4 PM

Strength 1:00:00 [4]

Wednesday May 18, 2016 #

5 PM

Running 1:16:38 intensity: (6 @0) + (7 @1) + (3:05 @2) + (42:27 @3) + (30:53 @4) 14.06 km (5:27 / km) +254m 5:00 / km
ahr:143 max:162 shoes: Asics Gel-FujiTrabuco 4

8 PM

Workout 35:00 [3]

Tuesday May 17, 2016 #

Note
weight:68.9kg

7 AM

Cycling 32:02 [3] 10.41 km (19.5 kph) +112m

To work.
4 PM

Cycling 1:48:39 [3] 27.03 km (14.9 kph) +458m

Tour on the way back.
8 PM

Workout 15:00 [2]

Monday May 16, 2016 #

10 AM

Orienteering race 1:19:36 [5] *** 9.99 km (7:58 / km) +262m 7:03 / km
spiked:14/18c shoes: VJ Integrator (2016)

Best race of the weekend but tired legs.

Sunday May 15, 2016 #

Event: BRL Lang-OL
 
11 AM

Running warm up/down 5:45 [3] 1.0 km (5:45 / km)
shoes: VJ Integrator (2016)

12 PM

Orienteering race 2:02:51 [5] **** 14.27 km (8:37 / km) +481m 7:22 / km
spiked:10/16c shoes: VJ Integrator (2016)

Better than yesterday cause I know how to handle the map. Stupid mistake to no 13 were I tried to run throught the green.
4 PM

Hiking 1:15:00 [1]
shoes: Kappa ADVAN

Lilienstein

Saturday May 14, 2016 #

Event: BRL Mittel-OL
 
2 PM

Orienteering race 1:09:14 [5] **** 7.84 km (8:50 / km) +261m 7:34 / km
spiked:15/19c shoes: VJ Integrator (2016)

Run from control 2 to 4. Wasn´t very motivated afterwards and tried to figure out on what you can trust on this map (not many). At least found the bingo control 14 without problems.

Friday May 13, 2016 #

Note
weight:70.4kg (rest day)

Travel day.

Thursday May 12, 2016 #

5 PM

Running 20:57 intensity: (5 @0) + (19 @1) + (3:31 @2) + (11:27 @3) + (5:35 @4) 3.19 km (6:34 / km) +110m 5:36 / km
ahr:136 max:155 shoes: Walsh PB Elite Trainer

Easy one.

Wednesday May 11, 2016 #

Note
weight:68.4kg

4 PM

Running 1:02:35 intensity: (3 @0) + (13 @1) + (5:52 @2) + (28:45 @3) + (27:42 @4) 11.53 km (5:26 / km) +240m 4:55 / km
ahr:142 max:156 shoes: Asics Gel-FujiTrabuco 4

10 PM

Workout 15:00 [3]

Tuesday May 10, 2016 #

5 PM

Workout 35:00 [4]

Monday May 9, 2016 #

Note
weight:70.4kg

4 PM

Strength 40:00 [4]

Sunday May 8, 2016 #

2 PM

Workout 15:00 [2]

4 PM

Cycling 38:40 intensity: (2:46 @0) + (12:29 @1) + (14:49 @2) + (8:36 @3) 8.31 km (12.9 kph) +167m
ahr:113 max:141

Easy as regeneration.

Saturday May 7, 2016 #

Event: 8. Ipf-Ries-Halbmarathon
 
5 PM

Running race 1:45:31 [5] 21.1 km (5:00 / km) +85m 4:54 / km
shoes: Karhu Flow Trainer III

Ipf-Ries half marathon. Point to point race from Nördlingen to Bopfingen. Start at 5 pm at 25 °C. Race mostly without shadow and against the sun. Plan was to go for 1:40 but had to slow down to avoid problems with the heat.

Friday May 6, 2016 #

Note
weight:69.3kg

5 PM

Cycling 1:51:16 [3] 25.07 km (13.5 kph) +274m

After work tour with Lars with a stop for a beer.

Thursday May 5, 2016 #

11 AM

Running 39:33 intensity: (33 @0) + (26 @1) + (1:20 @2) + (14:24 @3) + (19:03 @4) + (3:47 @5) 6.93 km (5:42 / km) +87m 5:22 / km
ahr:148 max:185 shoes: Nike Free 5.0+

3 km @ 3:43 min/km +warmup/cooldown
6 PM

Workout 20:00 [3]

Wednesday May 4, 2016 #

Note
weight:69.3kg

7 AM

Cycling 30:27 [3] 10.49 km (20.7 kph) +120m

To work.
4 PM

Cycling 35:51 [3] 10.69 km (17.9 kph) +194m

Back home.

Tuesday May 3, 2016 #

5 PM

Running 44:36 intensity: (5 @0) + (13 @1) + (1:52 @2) + (41:53 @3) + (33 @4) 7.77 km (5:44 / km) +38m 5:36 / km
ahr:133 max:150 shoes: Karhu Flow Trainer III

After work with an customer.
7 PM

Workout 15:00 [2]

Monday May 2, 2016 #

Note
weight:68.6kg

7 AM

Cycling 32:00 [3] 10.5 km (19.7 kph) +124m

To work.
4 PM

Cycling 42:25 [3] 12.13 km (17.2 kph) +221m

Back home with a stop at the gym.
5 PM

Strength 1:00:00 [4]

Sunday May 1, 2016 #

11 AM

Running 1:01:06 intensity: (6 @0) + (9 @1) + (1:15 @2) + (21:52 @3) + (37:19 @4) + (25 @5) 11.09 km (5:31 / km) +159m 5:08 / km
ahr:146 max:168 shoes: Asics Gel-FujiTrabuco 4

6 PM

Workout 30:00 [4]

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