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Training Log Archive: Steffen

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Cycling15 15:23:11 165.02(10.7/h) 265.58(17.3/h) 3450
  Running9 6:00:06 38.17(9:26) 61.42(5:52) 861
  Workout9 4:05:00
  Strength6 2:55:00
  Orienteering3 2:46:25 15.1(11:01) 24.3(6:51) 36833 /40c82%
  Fieldwork1 1:33:34 2.0(46:52) 3.21(29:07) 27
  Swimming3 34:00 0.84(40:32) 1.35(25:11)
  Other1 12:32
  Total46 33:29:48 221.12 355.86 470633 /40c82%
  [1-5]46 33:25:42
averages - weight:68.8kg

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Saturday Jul 30, 2016 #

Note
(rest day)

Friday Jul 29, 2016 #

Other race 12:32 [5]
shoes: Nike Free 5.0+

The special competion. Teams of 10. 350 m rowing, 150 m swimming and 1.3 km running. 6 th of team counts. Time is the team time. Was in the VIP team of my sports federation (STB). Our Team was able to beat the team of BTB but lost against the team of Ulm.

Thursday Jul 28, 2016 #

Event: Landesturnfest Baden-Württemberg
 

Note
(rest day)

Wednesday Jul 27, 2016 #

Note
weight:68.8kg (rest day)

Tuesday Jul 26, 2016 #

Note
(rest day)

Monday Jul 25, 2016 #

7 AM

Cycling 26:48 [4] 10.35 km (23.2 kph) +119m

To work. I think my fastest time I made ever too worl. Beeing realy angry makes you fast.
4 PM

Cycling 37:26 [3] 12.18 km (19.5 kph) +199m

Back home with a stop at the gym.
5 PM

Strength 30:00 [4]

Sunday Jul 24, 2016 #

Event: Regional relay champs Baden-Württemberg
 

Note

Again there went so much wrong at aregional champ and no consequence was made. Finally that race brings me to retire from volunteer work and most probably from the whole sport.
11 AM

Orienteering 23:48 [3] 4.64 km (5:08 / km) +32m 4:58 / km
shoes: Asics Gel-FujiTrabuco 4

Orienteering 24:20 [3] 4.22 km (5:46 / km) +15m 5:40 / km
shoes: Karhu Flow Trainer III

Saturday Jul 23, 2016 #

Event: Plochinger Stadtlauf
 
11 AM

Swimming 17:00 [3] 0.5 km (34:00 / km)

Open water.
4 PM

Running 2:49 [2] 0.45 km (6:16 / km) +5m 5:56 / km
shoes: Karhu Flow Trainer III

5 PM

Running race 21:19 [5] 5.0 km (4:16 / km)
shoes: Karhu Flow Trainer III

My first real 5 k race. 3 rounds through the city of Plochingen. Final time was too slow for me.

Friday Jul 22, 2016 #

5 PM

Cycling 1:28:32 [3] 24.09 km (16.3 kph) +218m

With Lars.

Thursday Jul 21, 2016 #

Note
(rest day)

Wednesday Jul 20, 2016 #

Note
weight:68.8kg

4 PM

Fieldwork 1:33:34 [1] 3.21 km (29:07 / km) +27m 27:57 / km

To hot to go out for any longer.
8 PM

Workout 25:00 [4]

Tuesday Jul 19, 2016 #

4 PM

Cycling 1:48:42 [3] 31.48 km (17.4 kph) +417m

Work annoys me. So I make a short after work tour to calm down and got some time to think.
8 PM

Workout 20:00 [4]

Monday Jul 18, 2016 #

Note
weight:68.1kg

7 AM

Cycling 31:13 [3] 10.51 km (20.2 kph) +116m

To work. Only one way today as I left by bike at the shop for check up.

Sunday Jul 17, 2016 #

Event: Regional long distance champs Baden-Württemberg
 
10 AM

Orienteering race 1:20:32 [5] ** 9.6 km (8:23 / km) +193m 7:38 / km
spiked:13/16c shoes: VJ Integrator (2016)

Regional long distamce champs.
Poorly course on a poorly map. OK maybe the map was just old but the course was really poor. Contol 8, 9, 10 and 13 have been bingo controls as the features were too small to see but big enought to hide the flag. Control 5 was set wrong. Didn´t get into running but were able to catch the silver medal. But didn´t feel really happy as I think the race wasn´t fair.
5 PM

Swimming 7:00 [3] 0.4 km (17:30 / km)

Openwater in the nearby lake.

Saturday Jul 16, 2016 #

Note
weight:68kg

10 AM

Running 35:28 intensity: (15 @0) + (2 @1) + (3:59 @2) + (16:12 @3) + (15:00 @4) 5.85 km (6:04 / km) +167m 5:18 / km
ahr:141 max:162 shoes: Asics Gel-FujiTrabuco 4

12 PM

Workout 15:00 [3]

Friday Jul 15, 2016 #

7 AM

Cycling 31:10 [3] 10.51 km (20.2 kph) +115m

To work.
4 PM

Strength 25:00 [4]

Cycling 43:12 [3] 12.12 km (16.8 kph) +218m

Back home with a stop at the gym.

Thursday Jul 14, 2016 #

Note
weight:69kg

6 PM

Running 1:02:59 intensity: (8 @0) + (11 @1) + (5:27 @2) + (32:08 @3) + (25:05 @4) 11.11 km (5:40 / km) +193m 5:13 / km
ahr:141 max:160 shoes: Asics Gel-FujiTrabuco 4

Wednesday Jul 13, 2016 #

6 PM

Workout 40:00 [3]

Tuesday Jul 12, 2016 #

Note
weight:69kg

6 PM

Running intervals 42:45 intensity: (45 @0) + (5:20 @1) + (9:31 @2) + (14:22 @3) + (5:11 @4) + (7:36 @5) 7.29 km (5:52 / km) +99m 5:29 / km
ahr:135 max:171 shoes: Karhu Flow Trainer III

3 rounds around the lake (1070 m) (@ 4:03, 4:17, 4:24 min) +warmup/cooldown.
Have been under 4 min in older days. But there I was younger and run with Thomas.
9 PM

Workout 20:00 [3]

Monday Jul 11, 2016 #

5 PM

Strength 30:00 [4]

Sunday Jul 10, 2016 #

Note
weight:70.5kg

11 AM

Cycling 2:45:37 intensity: (2:42 @0) + (28:33 @1) + (1:21:27 @2) + (51:44 @3) + (1:11 @4) 49.75 km (18.0 kph) +535m
ahr:120 max:149

6 PM

Workout 40:00 [4]

8 PM

Swimming 10:00 [4] 0.45 km (22:13 / km)

In the nearby lake. Distance is estimated by aerial photo as it was open water swimming.

Saturday Jul 9, 2016 #

7 AM

Running 35:38 intensity: (4 @0) + (35 @1) + (7:23 @2) + (19:21 @3) + (8:15 @4) 4.6 km (7:44 / km) +82m 7:06 / km
ahr:136 max:162 shoes: Karhu Flow Trainer III

Some coordination excerises +3x sairs (17.1, 18.0, 19.2 s).

Friday Jul 8, 2016 #

Note
weight:68.3kg

7 AM

Cycling 31:55 [3] 10.34 km (19.4 kph) +111m

To work.
3 PM

Cycling 1:22:30 [3] 22.39 km (16.3 kph) +242m

Tour on my way home.

Thursday Jul 7, 2016 #

6 PM

Orienteering 25:02 intensity: (6 @1) + (1:27 @2) + (12:30 @3) + (10:09 @4) + (50 @5) ** 3.84 km (6:32 / km) +92m 5:50 / km
ahr:144 max:166 spiked:11/14c shoes: INOV8 X-Talon 212

Training run in Ludwigsburg. Nothing special but a new area for me. Should have been run clearer.

Orienteering 12:43 intensity: (4 @1) + (13 @2) + (4:33 @3) + (7:53 @4) * 2.0 km (6:21 / km) +37m 5:49 / km
ahr:147 max:162 spiked:9/10c shoes: INOV8 X-Talon 212

Run the short Training afterwards. Not difficult as I´ve been at all controls before.
10 PM

Workout 30:00 [4]

Wednesday Jul 6, 2016 #

Note
weight:67.8kg

7 AM

Cycling 32:45 [3] 10.37 km (19.0 kph) +109m

To work.
4 PM

Cycling 43:54 [3] 12.47 km (17.0 kph) +214m

Back home with a stop at the Gym.
5 PM

Strength 25:00 [4]

Tuesday Jul 5, 2016 #

6 PM

Running intervals 45:54 intensity: (1 @0) + (2:11 @1) + (8:09 @2) + (10:21 @3) + (17:18 @4) + (7:54 @5) 7.93 km (5:47 / km) +73m 5:32 / km
ahr:144 max:177 shoes: Nike Free 5.0+

8x 500 m (@1:48, 1:53, 1:52, 1:53, 1:52, 1:56, 1:53, 1:54 min) +warmup/cooldown

Monday Jul 4, 2016 #

Note
weight:69.3kg

7 AM

Cycling 31:06 [3] 10.5 km (20.3 kph) +115m

To work.
4 PM

Cycling 45:20 [3] 12.23 km (16.2 kph) +218m

Back home with a stop at the gym.
5 PM

Strength 25:00 [4]

Sunday Jul 3, 2016 #

10 AM

Running intervals 32:11 intensity: (5 @0) + (1:00 @1) + (4:59 @2) + (11:19 @3) + (14:24 @4) + (24 @5) 3.8 km (8:29 / km) +70m 7:46 / km
ahr:140 max:164 shoes: Walsh PB Elite Trainer

Cross intervals. 110 m (31, 29, 29, 28, 28, 28, 27, 27, 26, 29, 29, 30 s) +warmup/cooldown. My usual forrest part wasn´t usable due to forrest work, so I change to an muddy minor forrest track.
11 AM

Workout 15:00 [2]

Saturday Jul 2, 2016 #

10 AM

Strength 40:00 [4]

2 PM

Running 1:21:03 intensity: (6 @0) + (10 @1) + (43 @2) + (25:08 @3) + (54:56 @4) 15.39 km (5:16 / km) +173m 4:59 / km
ahr:146 max:160 shoes: Karhu Flow Trainer III

Friday Jul 1, 2016 #

Note
weight:69.4kg

5 PM

Cycling 2:03:01 [3] 26.29 km (12.8 kph) +504m

Friday afternoon tour with Lars. Our adventurous mind leads us to some not so good tracks.
10 PM

Workout 40:00 [4]

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