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Training Log Archive: Steffen

In the 7 days ending Sep 13, 2020:

activity # timemileskm+m
  Cycling10 5:49:59 73.63(12.6/h) 118.5(20.3/h) 1556
  Running3 4:03:39 26.14(9:19) 42.08(5:47) 454
  Orienteering1 1:04:46 3.44(18:50) 5.54(11:42) 928 /10c80%
  Workout4 52:10
  Total16 11:50:34 103.22 166.11 21018 /10c80%
  [1-5]16 11:47:17
averages - rhr:51 weight:68.2kg

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MoTuWeThFrSaSu

Sunday Sep 13, 2020 #

Note
weight:69kg

9 AM

Running long 3:03:31 intensity: (3:35 @2) + (1:27:07 @3) + (1:31:20 @4) + (1:29 @5) 30.26 km (6:04 / km) +368m 5:43 / km
ahr:139 max:164 shoes: asics FujiTrabuco Pro

5 PM

Workout (streching) 13:29 [1]
ahr:92 max:115

Saturday Sep 12, 2020 #

Note
rhr:52

7 AM

Cycling 42:07 intensity: (2:52 @1) + (6:23 @2) + (23:52 @3) + (9:00 @4) 15.54 km (22.1 kph) +132m
ahr:130 max:150

3 PM

Cycling 48:34 intensity: (1 @0) + (2:50 @1) + (18:37 @2) + (15:35 @3) + (11:31 @4) 16.77 km (20.7 kph) +248m
ahr:127 max:152

6 PM

Workout 16:41 [1]
ahr:74 max:98

Friday Sep 11, 2020 #

7 AM

Cycling 27:23 intensity: (1:42 @1) + (6:30 @2) + (15:24 @3) + (3:47 @4) 10.06 km (22.0 kph) +104m
ahr:127 max:152

3 PM

Cycling 31:39 intensity: (54 @0) + (2:33 @1) + (6:07 @2) + (14:06 @3) + (7:59 @4) 10.62 km (20.1 kph) +179m
ahr:127 max:153

Thursday Sep 10, 2020 #

Note
rhr:48 weight:68.2kg

4 PM

Orienteering 1:04:46 intensity: (40 @0) + (6:36 @1) + (21:39 @2) + (26:32 @3) + (9:19 @4) ** 5.54 km (11:42 / km) +92m 10:48 / km
ahr:123 max:154 spiked:8/10c shoes: NVII Crazy Lite F2

Training on one of our older maps. Running on old maps is always a little adventurous in our area. Didn´t go to control 10 as it was in dark green nowadays.
8 PM

Workout 8:18 [3]
ahr:101 max:146

Wednesday Sep 9, 2020 #

Note
rhr:50

7 AM

Cycling 28:00 intensity: (40 @1) + (4:37 @2) + (15:41 @3) + (7:02 @4) 10.57 km (22.6 kph) +103m
ahr:132 max:149

4 PM

Cycling 27:16 intensity: (54 @0) + (2:18 @1) + (6:41 @2) + (10:31 @3) + (6:52 @4) 6.92 km (15.2 kph) +180m
ahr:126 max:154

Running intervals 42:19 intensity: (1:26 @2) + (12:13 @3) + (28:16 @4) + (24 @5) 8.77 km (4:49 / km) +12m 4:47 / km
ahr:144 max:158 shoes: Asics DynaFlyte 3 SP

4x 1600 m (target: 7:00 min) with 3 min recovery (6:55, 6:57, 6:59, 6:54 min)

Cycling 15:42 intensity: (20 @0) + (8:56 @1) + (4:03 @2) + (2:23 @3) 4.25 km (16.2 kph) +22m
ahr:106 max:134

9 PM

Workout (streching) 13:42 [1]
ahr:71 max:100

Tuesday Sep 8, 2020 #

Note
rhr:52

7 AM

Cycling 29:00 intensity: (27 @1) + (6:51 @2) + (16:12 @3) + (5:30 @4) 10.07 km (20.8 kph) +105m
ahr:129 max:146

4 PM

Cycling 30:29 intensity: (1:06 @1) + (6:27 @2) + (12:48 @3) + (9:12 @4) + (56 @5) 10.11 km (19.9 kph) +178m
ahr:132 max:160

Running 17:49 intensity: (1 @1) + (1:31 @2) + (4:01 @3) + (10:41 @4) + (1:35 @5) 3.04 km (5:52 / km) +74m 5:14 / km
ahr:142 max:161 shoes: Lunge Neo Run

Monday Sep 7, 2020 #

Note
weight:67.5kg

7 AM

Cycling 30:20 intensity: (1:34 @1) + (7:39 @2) + (16:28 @3) + (4:39 @4) 10.04 km (19.9 kph) +103m
ahr:127 max:148

4 PM

Cycling 39:29 intensity: (28 @0) + (2:40 @1) + (18:15 @2) + (12:14 @3) + (5:52 @4) 13.55 km (20.6 kph) +202m
ahr:122 max:154

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