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Training Log Archive: Steffen

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  Running3 2:53:47 20.15(8:37) 32.43(5:21) 270
  Cycling4 2:08:29 25.85(12.1/h) 41.61(19.4/h) 584
  Strength2 1:25:00
  Orienteering1 53:07 4.09(12:59) 6.58(8:04) 7216 /17c94%
  Workout1 45:00
  Total10 8:05:23 50.1 80.62 92616 /17c94%
averages - weight:68.3kg

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MoTuWeThFrSaSu

Sunday Mar 23, 2014 #

Note
(rest day)

Meeting of the youth board of our regional sports federation.

Saturday Mar 22, 2014 #

Note
weight:68.3kg

3 PM

Running warm up/down 16:47 intensity: (8 @1) + (10 @2) + (7:46 @3) + (8:43 @4) 2.78 km (6:02 / km) +76m 5:18 / km
ahr:145 max:156 shoes: Walsh PB Elite Trainer

To map.

Orienteering 53:07 intensity: (3:59 @1) + (1:39 @2) + (16:36 @3) + (27:13 @4) + (3:40 @5) ** 6.58 km (8:04 / km) +72m 7:39 / km
ahr:145 max:167 spiked:16/17c shoes: Walsh PB Elite Trainer

Team-O (German rules) training with Jakob. Incl 4:14 min for spreading the controls and 0:40 min waiting time in the finish.

Running warm up/down 16:11 intensity: (27 @2) + (13:56 @3) + (1:48 @4) 2.76 km (5:51 / km) +12m 5:44 / km
ahr:136 max:151 shoes: Walsh PB Elite Trainer

Back home.

Friday Mar 21, 2014 #

7 AM

Cycling 28:13 intensity: (20 @1) + (1:43 @2) + (15:09 @3) + (11:01 @4) 10.32 km (21.9 kph) +106m
ahr:141 max:155

To work.
4 PM

Cycling 34:00 intensity: (1:17 @1) + (8:37 @2) + (22:23 @3) + (1:43 @4) 9.89 km (17.5 kph) +167m
ahr:131 max:148

Back home.
6 PM

Strength 40:00 [4]

Thursday Mar 20, 2014 #

Note
weight:68.5kg

5 PM

Running (Fartlek) 44:28 intensity: (6 @1) + (48 @2) + (15:09 @3) + (27:49 @4) + (36 @5) 8.45 km (5:16 / km) +117m 4:55 / km
ahr:147 max:169 shoes: Asics Gel Karhana 6

Wednesday Mar 19, 2014 #

9 PM

Workout 45:00 [3]

Tuesday Mar 18, 2014 #

5 PM

Running long 1:36:21 [3] 18.44 km (5:14 / km) +65m 5:08 / km
ahr:142 max:161 shoes: Nike Air Pegasus+ 29

Monday Mar 17, 2014 #

Note
weight:68.1kg

7 AM

Cycling 28:50 [3] 10.31 km (21.5 kph) +105m

To work.
4 PM

Cycling 37:26 [3] 11.09 km (17.8 kph) +206m

Back home with a stop at the gym.
5 PM

Strength 45:00 [4]

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