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Training Log Archive: Steffen

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Running17 14:17:54 94.13(9:07) 151.49(5:40) 1712
  Strength7 8:07:00
  Workout18 6:29:00
  Orienteering6 4:26:59 18.78(14:13) 30.22(8:50) 96665 /69c94%
  Hiking1 2:40:00 7.58(21:06) 12.2(13:07) 260
  XC Skiing (indoor trainer)2 50:14
  Total47 36:51:07 120.49 193.91 293865 /69c94%
  [1-5]47 36:47:48
averages - weight:70.7kg

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Wednesday Jan 31, 2018 #

4 PM

Running 48:28 intensity: (7 @0) + (15 @1) + (1:47 @2) + (31:46 @3) + (14:14 @4) + (19 @5) 8.66 km (5:36 / km) +5m 5:35 / km
ahr:139 max:170 shoes: Nike Zoom Air Pegasus 32

8 PM

Workout 12:00 [3]

Tuesday Jan 30, 2018 #

Note
weight:70.6kg

5 PM

Running long 1:31:12 intensity: (16 @0) + (7 @1) + (4:23 @2) + (1:05:27 @3) + (20:59 @4) 16.13 km (5:39 / km) +216m 5:18 / km
ahr:140 max:161 shoes: Asics Gel-FujiTrabuco 4

9 PM

Workout 10:00 [1]

Monday Jan 29, 2018 #

4 PM

Strength 1:10:00 [4]

Sunday Jan 28, 2018 #

Event: 1. Offenes Wintertraining Rhein-Main / 1. RMRL 2018
 

Note
weight:70.6kg

10 AM

Running warm up/down 3:54 intensity: (12 @1) + (30 @2) + (35 @3) + (2:37 @4) 0.67 km (5:49 / km) +8m 5:29 / km
ahr:142 max:158 shoes: VJ Integrator (2016)

Orienteering race 55:27 intensity: (1 @1) + (27 @2) + (15:13 @3) + (35:09 @4) + (4:37 @5) 7.48 km (7:25 / km) +135m 6:48 / km
ahr:152 max:174 shoes: VJ Integrator (2016)

8 PM

Workout 33:00 [3]

Saturday Jan 27, 2018 #

9 AM

Hiking 2:40:00 [1] 12.2 km (13:07 / km) +260m 11:51 / km
shoes: Asics Gel-FujiTrabuco 4

Rommelag hiking day.
3 PM

Running warm up/down 3:37 intensity: (15 @0) + (5 @1) + (16 @2) + (24 @3) + (1:28 @4) + (1:09 @5) 0.57 km (6:17 / km) +47m 4:28 / km
ahr:148 max:170 shoes: Walsh PB Elite Trainer

Orienteering intervals 25:41 intensity: (1:02 @1) + (4:40 @2) + (7:46 @3) + (9:05 @4) + (3:08 @5) ** 2.87 km (8:57 / km) +103m 7:35 / km
ahr:142 max:176 spiked:13/13c shoes: Walsh PB Elite Trainer

Had to skip control 5 because of forrest works.

Running warm up/down 3:24 intensity: (2 @2) + (1:53 @3) + (1:29 @4) 0.64 km (5:16 / km)
ahr:144 max:153 shoes: Walsh PB Elite Trainer

Friday Jan 26, 2018 #

Note
weight:70.9kg

Note
(rest day)

Thursday Jan 25, 2018 #

4 PM

Running intervals 18:48 intensity: (12 @1) + (1:28 @2) + (7:05 @3) + (5:31 @4) + (4:32 @5) 3.69 km (5:06 / km) +24m 4:56 / km
ahr:149 max:171 shoes: Nike Free 5.0+

10x 30 s with 15s brake +warmup/cooldown
8 PM

Workout 15:00 [2]

Wednesday Jan 24, 2018 #

4 PM

Running 46:56 intensity: (5 @0) + (10 @1) + (1:45 @2) + (42:00 @3) + (2:56 @4) 8.69 km (5:24 / km) +5m 5:23 / km
ahr:140 max:150 shoes: Nike Zoom Air Pegasus 32

8 PM

Workout 20:00 [3]

Tuesday Jan 23, 2018 #

Note
weight:70.9kg

5 PM

Running long 1:19:51 intensity: (3 @0) + (6 @1) + (3:43 @2) + (44:16 @3) + (31:43 @4) 13.79 km (5:47 / km) +256m 5:18 / km
ahr:143 max:161 shoes: Asics Gel-FujiTrabuco 4

8 PM

Workout 12:00 [1]

Monday Jan 22, 2018 #

4 PM

Strength 1:15:00 [4]

Sunday Jan 21, 2018 #

Note
weight:70.7kg

10 AM

Orienteering 38:01 intensity: (6 @1) + (12 @2) + (11:05 @3) + (25:41 @4) + (57 @5) ** 4.39 km (8:39 / km) +235m 6:49 / km
ahr:150 max:171 spiked:15/15c shoes: VJ Integrator (2016)

7 PM

Workout 37:00 [3]

Saturday Jan 20, 2018 #

10 AM

Running 1:05:50 intensity: (2 @0) + (13 @1) + (1:35 @2) + (29:14 @3) + (34:46 @4) 10.88 km (6:03 / km) +121m 5:44 / km
ahr:145 max:161 shoes: Asics Gel-FujiTrabuco 4

In the snow. Some parts went well some not.
1 PM

Strength 1:12:00 [4]

Friday Jan 19, 2018 #

Note
weight:71.1kg

10 PM

Workout 22:00 [3]

Thursday Jan 18, 2018 #

5 PM

XC Skiing (indoor trainer) 32:13 intensity: (12 @0) + (35 @1) + (22:30 @2) + (8:56 @3)
ahr:121 max:132

Very bad weather so stayed inddor today.
6 PM

Workout 10:00 [1]

Wednesday Jan 17, 2018 #

Note
weight:70.7kg

4 PM

Running 48:58 intensity: (5 @0) + (12 @1) + (46 @2) + (29:24 @3) + (18:31 @4) 8.75 km (5:36 / km) +5m 5:35 / km
ahr:143 max:151 shoes: Nike Zoom Air Pegasus 32

With my companies running group.
7 PM

Workout 30:00 [3]

Tuesday Jan 16, 2018 #

5 PM

Running long 1:38:51 intensity: (6 @0) + (16 @1) + (4:19 @2) + (1:04:03 @3) + (30:07 @4) 17.34 km (5:42 / km) +293m 5:15 / km
ahr:141 max:157 shoes: Nike Zoom Air Pegasus 32

Monday Jan 15, 2018 #

Note
weight:70.7kg

4 PM

Strength 1:05:00 [4]

Sunday Jan 14, 2018 #

1 PM

Running long 1:37:00 intensity: (7 @1) + (27 @2) + (31:34 @3) + (1:04:52 @4) 16.51 km (5:53 / km) +261m 5:27 / km
ahr:147 max:163 shoes: Asics Gel-FujiTrabuco 4

5 PM

Workout 17:00 [3]

Saturday Jan 13, 2018 #

Note
weight:70.8kg

10 AM

Workout 37:00 [3]

2 PM

Running warm up/down 2:15 intensity: (2 @0) + (7 @1) + (12 @2) + (1:05 @3) + (49 @4) 0.44 km (5:08 / km)
ahr:138 max:150 shoes: VJ Integrator (2016)

Orienteering 1:06:32 intensity: (49 @2) + (30:45 @3) + (30:39 @4) + (4:19 @5) *** 7.12 km (9:21 / km) +213m 8:08 / km
ahr:147 max:172 spiked:18/20c shoes: VJ Integrator (2016)

Run a M19 course from last years regional relay champs.

Running warm up/down 2:31 intensity: (1 @2) + (36 @3) + (1:54 @4) 0.47 km (5:21 / km) +21m 4:21 / km
ahr:148 max:155 shoes: VJ Integrator (2016)

6 PM

XC Skiing (indoor trainer) 18:01 intensity: (11 @0) + (36 @1) + (8:54 @2) + (8:20 @3)
ahr:124 max:133

Friday Jan 12, 2018 #

Note
weight:70.4kg (rest day)

Thursday Jan 11, 2018 #

4 PM

Running 29:21 intensity: (16 @0) + (13 @1) + (19 @2) + (1:49 @3) + (26:44 @4) 6.14 km (4:47 / km) +10m 4:44 / km
ahr:150 max:157 shoes: Nike Flex 2014 Run

Wednesday Jan 10, 2018 #

Note
weight:71.1kg

4 PM

Strength 1:10:00 [4]

Tuesday Jan 9, 2018 #

5 PM

Running long 1:20:46 intensity: (11 @0) + (10 @1) + (1:38 @2) + (21:39 @3) + (53:34 @4) + (3:34 @5) 14.23 km (5:41 / km) +177m 5:21 / km
ahr:148 max:174 shoes: Nike Zoom Air Pegasus 32

7 PM

Workout 18:00 [3]

Monday Jan 8, 2018 #

Note
weight:70.4kg

4 PM

Strength 1:15:00 [4]

Sunday Jan 7, 2018 #

1 PM

Running long 1:26:59 intensity: (1:28 @0) + (1:45 @1) + (3:17 @2) + (7:18 @3) + (1:08:31 @4) + (4:40 @5) 15.41 km (5:39 / km) +167m 5:21 / km
ahr:150 max:172 shoes: Nike Zoom Air Pegasus 32

Saturday Jan 6, 2018 #

Note
weight:70.8kg

1 PM

Running warm up/down 3:28 intensity: (16 @1) + (26 @2) + (1:40 @3) + (1:06 @4) 0.69 km (5:03 / km) +2m 4:59 / km
ahr:135 max:150 shoes: VJ Integrator (2016)

Orienteering 54:13 intensity: (1:30 @1) + (5:19 @2) + (27:45 @3) + (17:49 @4) + (1:50 @5) ***** 5.13 km (10:34 / km) +192m 8:54 / km
ahr:141 max:166 spiked:9/10c shoes: VJ Integrator (2016)

Made a contour/relief map based on LIDAR data. Tricky. Was difficult to get from 6 to 7 due to flooding.

Running warm up/down 1:46 intensity: (4 @2) + (1:42 @3) 0.25 km (7:01 / km)
ahr:133 max:140 shoes: VJ Integrator (2016)

6 PM

Workout 35:00 [3]

Friday Jan 5, 2018 #

5 PM

Strength 1:00:00 [4]

Thursday Jan 4, 2018 #

Note
weight:70.5kg

8 PM

Orienteering 27:05 intensity: (1:42 @2) + (7:26 @3) + (12:08 @4) + (5:49 @5) ** 3.22 km (8:24 / km) +88m 7:24 / km
ahr:152 max:174 spiked:10/11c shoes: Walsh PB Elite Trainer

Rainy and muddy. Not that fun that I had expected but this year I want to work with the map more often.
9 PM

Workout 16:00 [3]

Wednesday Jan 3, 2018 #

4 PM

Workout 35:00 [3]

Tuesday Jan 2, 2018 #

Note
weight:70.3kg

5 PM

Running 43:59 intensity: (13 @1) + (32 @2) + (8:08 @3) + (34:41 @4) + (25 @5) 7.53 km (5:51 / km) +95m 5:30 / km
ahr:150 max:165 shoes: Nike Zoom Air Pegasus 32

7 PM

Workout 15:00 [3]

Monday Jan 1, 2018 #

Note
(sick)

3 PM

Workout 15:00 [2]

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