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Training Log Archive: Steffen

In the 7 days ending Aug 24, 2014:

activity # timemileskm+m
  Running5 5:19:03 36.06(8:51) 58.04(5:30) 747
  Fieldwork3 5:13:21 6.5(48:10) 10.47(29:56) 144
  Workout3 1:17:00
  Hiking1 1:15:00
  Strength1 40:00
  Cycling1 33:02 4.56(8.3/h) 7.35(13.3/h) 112
  Total13 14:17:26 47.13 75.85 1003
averages - weight:67.7kg

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MoTuWeThFrSaSu

Sunday Aug 24, 2014 #

Note
weight:67.4kg

12 PM

Running 41:19 intensity: (2:24 @1) + (4:08 @2) + (24:09 @3) + (10:38 @4) 6.91 km (5:59 / km) +114m 5:31 / km
ahr:139 max:160 shoes: Asics GEL-Fuji Trabuco G-TX

5 PM

Fieldwork 1:14:24 [1] 2.26 km (32:59 / km) +62m 29:00 / km

Saturday Aug 23, 2014 #

3 PM

Running 1:30:29 intensity: (4:29 @1) + (5:36 @2) + (52:32 @3) + (27:52 @4) 15.84 km (5:43 / km) +247m 5:18 / km
ahr:140 max:162 shoes: Asics GEL-Fuji Trabuco G-TX

Friday Aug 22, 2014 #

Note
weight:67.5kg

3 PM

Strength 40:00 [4]

7 PM

Fieldwork 1:04:41 [1] 2.63 km (24:38 / km) +54m 22:21 / km
shoes: Kappa ADVAN

2nd map project. Rework and map new area on the Burgklinge sprint map. Life on the map so this project is good when I have only less time for mapping.

Thursday Aug 21, 2014 #

3 PM

Hiking 1:15:00 [1]
shoes: Kappa ADVAN

8 PM

Running intervals 1:00:50 intensity: (4:45 @1) + (4:10 @2) + (17:16 @3) + (30:33 @4) + (4:06 @5) 11.98 km (5:05 / km) +123m 4:50 / km
ahr:147 max:167 shoes: Nike Air Pegasus+ 29

3x 10 min at 85 - 90 % maxHF (@4:17, 4:27, 4:24 min/km) +warmup/cooldown

Wednesday Aug 20, 2014 #

Note
weight:67.8kg

10 AM

Running 59:25 intensity: (2:51 @1) + (1:55 @2) + (41:11 @3) + (13:28 @4) 10.83 km (5:29 / km) +136m 5:10 / km
ahr:140 max:155 shoes: Nike Air Pegasus+ 29

2 PM

Cycling 17:18 [1] 3.87 km (13.4 kph) +95m
shoes: Kappa ADVAN

To map.

Fieldwork 2:54:16 [1] 5.59 km (31:11 / km) +28m 30:26 / km
shoes: Kappa ADVAN

Cycling 15:44 [1] 3.47 km (13.2 kph) +17m
shoes: Kappa ADVAN

Back home.
9 PM

Workout 22:00 [3]

Tuesday Aug 19, 2014 #

10 PM

Workout 35:00 [3]

Monday Aug 18, 2014 #

Note
weight:68.1kg

11 AM

Running intervals 1:07:00 intensity: (4:36 @1) + (7:59 @2) + (24:15 @3) + (18:28 @4) + (11:42 @5) 12.48 km (5:22 / km) +127m 5:07 / km
ahr:145 max:172 shoes: Nike Free 3.0

Running fast 3, 6, 3, 6, 3 min with 2-3 min brake (@3:58, 4:15, 3:59, 4:14, 4:06 min/km) +warmup/cooldown.
11 PM

Workout 20:00 [3]

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