Training Log Archive: Steffen

In the 7 days ending Sep 4, 2011:

2:33

0:00

Event: Berhardus na - andersch rom

10 AM

Running warm up/down 7:59 [3] 1.39 km (5:45 / km) +9m 5:34 / km
ahr:145 max:154 shoes: Saucony Grid Cohesion TR

11 AM

Running race 28:47 [5] 4.7 km (6:07 / km) +320m 4:34 / km
ahr:172 max:177 shoes: Saucony Grid Cohesion TR

Mountain run. 4,7 km/320 hm. 50 sec slower than last year. I feel not so fit so these was not unexpected.

12 PM

Running warm up/down 13:39 [3] 2.43 km (5:37 / km) +15m 5:27 / km
ahr:134 max:148 shoes: Saucony Grid Cohesion TR

5 PM

Running 35:12 [4] 6.02 km (5:51 / km) +96m 5:25 / km
ahr:146 max:162 shoes: Nike Free 3.0

Coordination exercises.

5 PM

Workout 35:00 [4]

Note
(rest day)

Spend the evening with my brother in law to check the It for the JLVK.

7 AM

Cycling 32:36 [3] 10.52 km (19.4 kph) +110m
ahr:133 max:154

To work.

4 PM

Cycling 36:36 [3] 10.53 km (17.3 kph) +195m
ahr:192 max:156

Back home.

6 PM

Running 1:23:48 [4] *** 13.83 km (6:04 / km) +175m 5:42 / km
ahr:146 max:169 spiked:8/8c shoes: Saucony Grid Cohesion TR

Set some controls on the way for tomorrows model event for some guys from the local newspaper. The most part of the training was running.

6 PM

Fieldwork 1:10:00 [1]