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Training Log Archive: Steffen

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Running14 11:06:09 70.9(9:24) 114.1(5:50) 2090
  Fieldwork3 9:25:55 10.44(54:14) 16.79(33:42) 725
  Cycling10 8:27:03 90.19(10.7/h) 145.15(17.2/h) 2341
  Workout11 3:47:00
  Strength6 3:36:28
  Orienteering3 3:31:10 19.13(11:02) 30.79(6:51) 37073 /84c86%
  Hiking1 1:22:44 1.79(46:17) 2.88(28:45) 70
  Swimming2 34:31 0.72(48:01) 1.16(29:50) 2
  Total47 41:51:00 193.16 310.87 559973 /84c86%
  [1-5]47 41:35:03
averages - rhr:47 weight:69.2kg

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Friday Aug 31, 2018 #

Note
(rest day)

Thursday Aug 30, 2018 #

Note
weight:69.7kg

Note
rhr:45

5 PM

Running intervals 41:38 intensity: (5 @0) + (2:01 @1) + (14:50 @2) + (15:08 @3) + (8:47 @4) + (47 @5) 4.68 km (8:53 / km) +222m 7:11 / km
ahr:133 max:165 shoes: Inov8 Trailtalon 250

Hilly,winding trail intervals. 8x 120 m/15 hm (43, 43, 42, 44, 45, 42, 45, 48 s) +warmup/cooldown
8 PM

Workout 32:00 [3]

Wednesday Aug 29, 2018 #

7 AM

Cycling 30:00 [3] 10.04 km (20.1 kph) +124m

4 PM

Cycling 40:38 [3] 9.52 km (14.1 kph) +189m

Tuesday Aug 28, 2018 #

Note
weight:69.7kg

6 PM

Running 1:35:41 intensity: (3 @0) + (23 @1) + (6:36 @2) + (59:09 @3) + (29:30 @4) 16.91 km (5:39 / km) +296m 5:12 / km
ahr:141 max:157 shoes: Asics fuzeX Lyte

9 PM

Workout 10:00 [1]

Monday Aug 27, 2018 #

7 AM

Cycling 29:48 intensity: (3:24 @1) + (5:48 @2) + (19:47 @3) + (49 @4) 10.09 km (20.3 kph) +118m
ahr:129 max:147

4 PM

Cycling 37:32 intensity: (1:49 @0) + (2:46 @1) + (11:50 @2) + (20:12 @3) + (55 @4) 10.8 km (17.3 kph) +207m
ahr:125 max:149

5 PM

Strength 30:00 [3]

6 PM

Cycling 4:12 intensity: (41 @0) + (1:03 @1) + (1:14 @2) + (1:14 @3) 0.91 km (13.0 kph) +22m
ahr:112 max:137

Sunday Aug 26, 2018 #

Event: Offene Offenbach-Dietzenbacher Vereinsmeisterschaft / 10. RMRL
 
10 AM

Running 10:07 intensity: (6 @1) + (4 @2) + (2:15 @3) + (7:40 @4) + (2 @5) 1.62 km (6:16 / km) +12m 6:02 / km
ahr:148 max:164 shoes: VJ Integrator (2016)

Orienteering race 1:20:57 intensity: (3 @0) + (5 @1) + (19 @2) + (13:39 @3) + (45:05 @4) + (21:46 @5) *** 10.46 km (7:44 / km) +63m 7:31 / km
ahr:156 max:174 spiked:20/27c shoes: VJ Integrator (2016)

Control 23 was set wrong so the extras was to verify I was at the right place. All others are real mistakes.

Saturday Aug 25, 2018 #

Event: RheinMainCityRace
 
3 PM

Orienteering race 1:16:34 intensity: (5 @1) + (44 @2) + (5:40 @3) + (55:19 @4) + (14:46 @5) ** 13.36 km (5:44 / km) +87m 5:33 / km
ahr:157 max:176 spiked:42/45c shoes: Inov8 Trailtalon 250

Long distance on urban map. Not so difficult but I found enough posibilties to make mistakes.

Friday Aug 24, 2018 #

Note
weight:69kg (rest day)

Thursday Aug 23, 2018 #

6 PM

Running intervals 1:08:49 intensity: (8 @0) + (1:36 @1) + (8:49 @2) + (27:55 @3) + (17:01 @4) + (13:20 @5) 11.86 km (5:48 / km) +250m 5:15 / km
ahr:144 max:174 shoes: Nike Zoom Air Pegasus 32

Pyramide run on hilly terrain. 1, 2, 3, 4, 5, 4, 3, 2, 1 min (0.27, 0.5, 0.7, 0.97, 1.16, 0.87, 0.65, 0.45, 0.37) +warmup/cooldown. Until the 5 min it feels OK. Afterwards it was really hard.

Wednesday Aug 22, 2018 #

Note
weight:69.2kg

7 AM

Cycling 29:48 [3] 10.27 km (20.7 kph) +105m

5 PM

Cycling 42:38 [3] 11.93 km (16.8 kph) +223m

Back home with a stop at the gym.

Strength 25:00 [4]

Tuesday Aug 21, 2018 #

5 PM

Running 1:02:27 intensity: (4 @0) + (16 @1) + (4:07 @2) + (43:52 @3) + (14:08 @4) 10.88 km (5:44 / km) +201m 5:15 / km
ahr:140 max:154 shoes: Asics fuzeX Lyte

Monday Aug 20, 2018 #

Note
rhr:41 weight:68.2kg

4 PM

Strength 41:28 [4]
ahr:87 max:128

8 PM

Workout 12:00 [1]

Sunday Aug 19, 2018 #

Note
weight:68.9kg

10 AM

Running 1:54:15 intensity: (5 @1) + (1:09 @2) + (52:44 @3) + (59:35 @4) + (42 @5) 19.06 km (6:00 / km) +291m 5:34 / km
ahr:146 max:166 shoes: Nike Zoom Air Pegasus 32

6 PM

Workout 23:00 [4]

Saturday Aug 18, 2018 #

Note
rhr:44

10 AM

Running warm up/down 1:51 intensity: (3 @1) + (7 @2) + (1:13 @3) + (28 @4) 0.36 km (5:07 / km) +7m 4:41 / km
ahr:138 max:150 shoes: VJ Integrator (2016)

Orienteering 53:39 intensity: (4 @0) + (6 @1) + (5:30 @2) + (21:24 @3) + (25:50 @4) + (45 @5) *** 6.97 km (7:42 / km) +220m 6:39 / km
ahr:144 max:165 spiked:11/12c shoes: VJ Integrator (2016)

Rerun our last years 40th year aniversary run. First part was on an topo map second part on a O-map. Total time of 53:40 min is OK compared to last years comp results (Tschaekob won with 47:16 min). I guess some of the controls must be much easier to be found with markers.
Part 1:

Part 2:

Running warm up/down 1:15 intensity: (1 @2) + (1:00 @3) + (14 @4) 0.25 km (4:58 / km)
ahr:137 max:148 shoes: VJ Integrator (2016)

5 PM

Running intervals 21:12 intensity: (3 @0) + (6 @1) + (1:27 @2) + (10:01 @3) + (3:02 @4) + (6:33 @5) 3.92 km (5:25 / km) +48m 5:06 / km
ahr:149 max:173 shoes: asics GEL-Kanaku 2

12 x 30 s with 15 s break (160, 140, 120, 130, 140, 130, 140, 140, 130, 130, 130 140 m) +warmup/cooldown

Friday Aug 17, 2018 #

Note
weight:68.5kg

8 AM

Cycling 2:38:10 intensity: (7:58 @0) + (28:40 @1) + (50:23 @2) + (53:41 @3) + (16:55 @4) + (33 @5) 40.39 km (15.3 kph) +902m
ahr:123 max:186

5 PM

Workout 40:00 [3]

Thursday Aug 16, 2018 #

Note
rhr:53

5 PM

Running 1:07:58 intensity: (7 @0) + (30 @1) + (3:54 @2) + (31:09 @3) + (32:18 @4) 11.78 km (5:46 / km) +200m 5:19 / km
ahr:143 max:158 shoes: asics GEL-Kanaku 2

7 PM

Workout 10:00 [1]

Wednesday Aug 15, 2018 #

3 PM

Strength 40:00 [4]

Tuesday Aug 14, 2018 #

Note
rhr:40

2 PM

Hiking 1:22:44 [1] 2.88 km (28:45 / km) +70m 25:38 / km
ahr:74 max:133 shoes: Salomon XT Shigarri

With my little niche, so I didn´t make lot of km.
6 PM

Running 30:39 intensity: (33 @0) + (22 @1) + (2:24 @2) + (12:42 @3) + (14:38 @4) 5.81 km (5:17 / km) +142m 4:42 / km
ahr:141 max:156 shoes: Nike Zoom Air Pegasus 32

Monday Aug 13, 2018 #

Note
weight:68.8kg

9 PM

Workout 20:00 [4]

Sunday Aug 12, 2018 #

Note
weight:69.2kg

8 AM

Cycling 56:34 intensity: (2:08 @0) + (11:51 @1) + (23:26 @2) + (15:38 @3) + (3:31 @4) 18.97 km (20.1 kph) +184m
ahr:120 max:150

9 AM

Fieldwork 2:43:30 [1] 5.68 km (28:47 / km) +211m 24:16 / km
ahr:90 max:123 shoes: Salomon XT Shigarri

1 PM

Cycling 1:17:43 intensity: (1:44 @0) + (9:32 @1) + (31:11 @2) + (29:45 @3) + (5:31 @4) 22.24 km (17.2 kph) +267m
ahr:125 max:159

Saturday Aug 11, 2018 #

Note
rhr:50

8 AM

Fieldwork 3:18:36 [1] 5.53 km (35:55 / km) +231m 29:43 / km
shoes: INOV8 X-Talon 212

5 PM

Running intervals 26:52 intensity: (3 @0) + (6 @1) + (3:15 @2) + (7:26 @3) + (7:57 @4) + (8:05 @5) 5.05 km (5:19 / km) +52m 5:04 / km
ahr:150 max:177 shoes: Asics fuzeX Lyte

6x 500 m (1:45, 1:48, 1:54, 1:55, 1:57, 1:58 min) +warmup/cooldown
Realy feal the fieldwork seasons from today and yesterday.
9 PM

Workout 10:00 [1]

Friday Aug 10, 2018 #

Note
rhr:49 weight:68.6kg

8 AM

Fieldwork 3:23:49 [1] 5.58 km (36:30 / km) +283m 29:07 / km
shoes: INOV8 X-Talon 212

Had to restart fieldwork because our s***** couse setter has extended the comp area without telling anything.
6 PM

Swimming 15:38 [3] 0.53 km (29:26 / km) +1m 29:03 / km

Thursday Aug 9, 2018 #

11 AM

Strength 35:00 [4]

1 PM

Running 1:16:26 intensity: (7 @0) + (5 @1) + (2:56 @2) + (22:46 @3) + (48:44 @4) + (1:48 @5) 12.83 km (5:57 / km) +259m 5:25 / km
ahr:148 max:166 shoes: Nike Zoom Air Pegasus 32

Wake up to late for a morning session and did not want to run in the late evening so run in the midday heat. Maybe you should do that time by time as don´t know at what climate you have to race.

Wednesday Aug 8, 2018 #

Note
weight:69.6kg

9 PM

Workout 35:00 [3]

Tuesday Aug 7, 2018 #

8 PM

Running 17:42 intensity: (3 @0) + (4 @1) + (37 @2) + (4:06 @3) + (12:09 @4) + (43 @5) 3.4 km (5:13 / km) +64m 4:46 / km
ahr:149 max:168 shoes: INOV8 X-Talon 212

9 PM

Workout 15:00 [1]

Monday Aug 6, 2018 #

Note
weight:69.4kg

Note
(rest day)

Sunday Aug 5, 2018 #

Note
(rest day)

Saturday Aug 4, 2018 #

Note
(rest day)

Friday Aug 3, 2018 #

Note
weight:69.8kg

6 PM

Workout 20:00 [3]

Thursday Aug 2, 2018 #

6 AM

Running warm up/down 5:52 intensity: (14 @0) + (11 @1) + (4:04 @2) + (1:23 @3) 0.9 km (6:29 / km) +33m 5:30 / km
ahr:120 max:145 shoes: Nike Flex 2014 Run

Running 18:52 intensity: (3 @1) + (14 @2) + (4:00 @3) + (8:48 @4) + (5:47 @5) 4.0 km (4:43 / km) +1m 4:43 / km
ahr:155 max:177 shoes: Nike Flex 2014 Run

My new Garmin watch has a function to determine the lactate threshold. Result was 4:21 min/km/165 bpm. Don´t know how good this determination is propably will never use the lactate threshold but at least I had a nice training.

Running warm up/down 4:33 intensity: (23 @2) + (3:01 @3) + (1:09 @4) 0.79 km (5:47 / km) +13m 5:21 / km
ahr:140 max:151 shoes: Nike Flex 2014 Run

6 PM

Swimming 18:53 [3] 0.63 km (30:10 / km) +1m 29:56 / km

Swimming. Interresting concept but I don´t think that it has future.

Wednesday Aug 1, 2018 #

Note
weight:69.6kg

Note
rhr:51

4 PM

Strength 45:00 [4]

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