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Training Log Archive: Steffen

In the 7 days ending Feb 9, 2014:

activity # timemileskm+m
  Running4 3:15:01 22.01(8:52) 35.42(5:30) 441
  Strength2 1:55:00
  Workout3 1:15:00
  Orienteering1 35:24 2.53(13:59) 4.07(8:42) 12020 /22c90%
  Spinning1 30:00
  Cycling1 27:54 4.26(9.2/h) 6.86(14.8/h) 106
  Total10 7:58:19 28.8 46.35 66720 /22c90%
averages - weight:70.8kg

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MoTuWeThFrSaSu

Sunday Feb 9, 2014 #

10 AM

Cycling warm up/down 14:19 intensity: (1:03 @1) + (2:00 @2) + (7:20 @3) + (3:56 @4) 3.41 km (14.3 kph) +75m
ahr:136 max:156

To map.

Orienteering 35:24 intensity: (18 @1) + (5:34 @2) + (10:15 @3) + (14:24 @4) + (4:53 @5) ** 4.07 km (8:42 / km) +120m 7:35 / km
ahr:146 max:177 spiked:20/22c shoes: Walsh PB Elite Trainer

O-Intervals on a older sprint map.

Running warm up/down 3:31 intensity: (13 @2) + (35 @3) + (2:43 @4) 0.65 km (5:24 / km)
ahr:149 max:158 shoes: Walsh PB Elite Trainer

Cycling 13:35 intensity: (1:46 @1) + (4:10 @2) + (6:44 @3) + (55 @4) 3.45 km (15.2 kph) +31m
ahr:129 max:147

Back home.
8 PM

Workout 20:00 [4]

Saturday Feb 8, 2014 #

5 PM

Running 1:02:52 intensity: (10 @1) + (5 @2) + (15:34 @3) + (45:46 @4) + (1:17 @5) 11.25 km (5:35 / km) +170m 5:12 / km
ahr:149 max:169 shoes: Asics Gel Karhana 6

Friday Feb 7, 2014 #

Note
weight:71.4kg

9 PM

Workout 45:00 [3]

Thursday Feb 6, 2014 #

4 PM

Running 1:18:36 intensity: (8 @1) + (19 @2) + (10:13 @3) + (1:07:07 @4) + (49 @5) 14.86 km (5:17 / km) +217m 4:56 / km
ahr:149 max:165 shoes: Karhu Flow Fulcrum Ride Neutra

Wednesday Feb 5, 2014 #

Note
weight:70.9kg

5 PM

Strength 55:00 [4]

6 PM

Spinning 30:00 [4]

9 PM

Workout 10:00 [2]

Tuesday Feb 4, 2014 #

6 PM

Running intervals 50:02 intensity: (13 @1) + (2:09 @2) + (9:20 @3) + (28:57 @4) + (9:23 @5) 8.66 km (5:47 / km) +54m 5:36 / km
ahr:152 max:179 shoes: Nike Free 3.0

Intervals 6x 500 m (1:48, 1:48, 1:51, 1:47, 1:51, 1:49 min) +warmup/cooldown

Monday Feb 3, 2014 #

Note
weight:70kg

4 PM

Strength 1:00:00 [4]

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