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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  Fieldwork9 23:17:51 34.34(40:42) 55.27(25:18) 1324
  Cycling12 13:57:37 148.65(10.6/h) 239.22(17.1/h) 3043
  Workout9 4:05:00
  Running7 4:03:10 25.49(9:32) 41.03(5:56) 923
  Orienteering1 1:05:22 4.42(14:47) 7.11(9:11) 13322 /29c75%
  Strength2 1:05:00
  Total38 47:34:00 212.9 342.63 542222 /29c75%
  [1-5]38 47:31:54
averages - weight:68kg

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Monday Jul 31, 2017 #

8 PM

Workout 30:00 [3]

Sunday Jul 30, 2017 #

Note
weight:67.8kg

8 AM

Running 26:34 intensity: (4 @0) + (6 @1) + (3:05 @2) + (7:34 @3) + (15:12 @4) + (33 @5) 3.97 km (6:41 / km) +144m 5:40 / km
ahr:145 max:166 shoes: Walsh PB Elite Trainer

Saturday Jul 29, 2017 #

10 AM

Cycling 1:04:41 [3] 19.83 km (18.4 kph) +185m

Fieldwork 4:04:52 [3] 6.74 km (36:19 / km) +200m 31:39 / km
shoes: INOV8 X-Talon 212

4 PM

Cycling 1:16:25 [3] 19.78 km (15.5 kph) +192m

Friday Jul 28, 2017 #

Note
weight:68.2kg

5 PM

Fieldwork 2:08:03 [3] 5.45 km (23:29 / km) +94m 21:37 / km
shoes: INOV8 X-Talon 212

Thursday Jul 27, 2017 #

5 PM

Fieldwork 1:34:07 [3] 4.12 km (22:51 / km) +92m 20:33 / km
shoes: INOV8 X-Talon 212

Wednesday Jul 26, 2017 #

Note
weight:67.8kg

5 PM

Running 49:49 intensity: (8 @0) + (20 @1) + (2:41 @2) + (28:10 @3) + (18:30 @4) 8.7 km (5:44 / km) +173m 5:12 / km
ahr:142 max:163 shoes: Asics Gel-FujiTrabuco 4

Tuesday Jul 25, 2017 #

Note
(rest day)

Monday Jul 24, 2017 #

Note
weight:67.2kg

5 PM

Workout 20:00 [3]

Sunday Jul 23, 2017 #

11 AM

Cycling 1:03:53 [3] 21.0 km (19.7 kph) +165m

To map.
1 PM

Fieldwork 3:34:37 [2] 8.14 km (26:22 / km) +286m 22:25 / km
shoes: INOV8 X-Talon 212

5 PM

Cycling 1:13:14 [3] 20.41 km (16.7 kph) +255m

Back home.

Saturday Jul 22, 2017 #

11 AM

Running 30:24 intensity: (3 @0) + (6 @1) + (22 @2) + (8:31 @3) + (17:25 @4) + (3:57 @5) 5.08 km (5:59 / km) +166m 5:08 / km
ahr:151 max:170 shoes: Asics Gel-FujiTrabuco 4

Friday Jul 21, 2017 #

Note
weight:68.3kg

7 AM

Cycling 30:11 [3] 10.53 km (20.9 kph) +113m

To work.
5 PM

Cycling 1:22:27 [3] 20.88 km (15.2 kph) +339m

Back home with som extra km.

Thursday Jul 20, 2017 #

Note
(rest day)

Wednesday Jul 19, 2017 #

Note
weight:68.2kg

7 AM

Cycling 30:19 intensity: (1:16 @1) + (6:35 @2) + (16:22 @3) + (6:06 @4) 10.53 km (20.8 kph) +128m
ahr:134 max:155

To work.
4 PM

Cycling 41:48 intensity: (53 @0) + (6:06 @1) + (13:52 @2) + (19:24 @3) + (1:33 @4) 11.46 km (16.4 kph) +189m
ahr:125 max:151

Back home.
8 PM

Workout 25:00 [3]

Tuesday Jul 18, 2017 #

5 PM

Fieldwork 2:00:57 [1] 5.24 km (23:06 / km) +132m 20:31 / km
shoes: INOV8 X-Talon 212

Monday Jul 17, 2017 #

8 PM

Workout 30:00 [3]

Sunday Jul 16, 2017 #

Note
weight:68.2kg

10 AM

Fieldwork 3:14:24 [1] 9.03 km (21:32 / km) +177m 19:37 / km
shoes: INOV8 X-Talon 212

4 PM

Running 22:34 intensity: (31 @0) + (38 @1) + (51 @2) + (2:05 @3) + (13:22 @4) + (5:07 @5) 3.5 km (6:27 / km) +89m 5:43 / km
ahr:152 max:176 shoes: Walsh PB Elite Trainer

6 PM

Workout 25:00 [4]

Saturday Jul 15, 2017 #

7 AM

Cycling 3:44:28 [3] 64.23 km (17.2 kph) +880m

Company cycling tour incl. way to the meeting point (19 km).
3 PM

Cycling 1:04:37 [3] 16.9 km (15.7 kph) +289m

Back home.

Friday Jul 14, 2017 #

9 PM

Workout 25:00 [4]

Thursday Jul 13, 2017 #

Note
weight:68.7kg

5 PM

Fieldwork 1:38:43 [1] 4.3 km (22:56 / km) +80m 20:59 / km
shoes: INOV8 X-Talon 212

Wednesday Jul 12, 2017 #

5 PM

Strength 35:00 [4]

Tuesday Jul 11, 2017 #

Note
weight:68.2kg

5 PM

Running 1:00:51 intensity: (9 @0) + (12 @1) + (3:56 @2) + (39:15 @3) + (16:07 @4) + (1:12 @5) 10.73 km (5:40 / km) +146m 5:19 / km
ahr:141 max:173 shoes: Nike Zoom Air Pegasus 32

Monday Jul 10, 2017 #

4 PM

Strength 30:00 [4]

Sunday Jul 9, 2017 #

Note
weight:68kg

9 AM

Fieldwork 1:14:40 [1] 2.62 km (28:32 / km) +68m 25:15 / km
shoes: INOV8 X-Talon 212

12 PM

Workout 15:00 [3]

Saturday Jul 8, 2017 #

2 PM

Fieldwork 3:47:28 [1] 9.63 km (23:37 / km) +195m 21:27 / km
shoes: INOV8 X-Talon 212

Rework of the map for our regional relay champs.
8 PM

Workout 35:00 [4]

Friday Jul 7, 2017 #

Note
(rest day)

Thursday Jul 6, 2017 #

Note
weight:67.8kg

5 PM

Running 47:29 intensity: (18 @0) + (3 @1) + (2:24 @2) + (18:57 @3) + (25:47 @4) 8.0 km (5:56 / km) +200m 5:17 / km
ahr:145 max:163 shoes: Asics Gel-FujiTrabuco 4

Wednesday Jul 5, 2017 #

6 AM

Cycling 33:40 [3] 10.27 km (18.3 kph) +109m

To work.
5 PM

Cycling 51:54 [3] 13.4 km (15.5 kph) +199m

Back home with some extra km.

Tuesday Jul 4, 2017 #

Note
weight:68.7kg (rest day)

Donate blood.

Monday Jul 3, 2017 #

Note
(rest day)

Sunday Jul 2, 2017 #

Note
weight:67.5kg

8 PM

Workout 40:00 [4]

Saturday Jul 1, 2017 #

Event: 3. LRL Baden-Württemberg Stettfeld
 
2 PM

Running warm up/down 5:29 [3] 1.04 km (5:15 / km) +5m 5:08 / km
shoes: VJ Integrator (2016)

Orienteering 1:05:22 [3] ** 7.11 km (9:11 / km) +133m 8:24 / km
spiked:22/29c shoes: VJ Integrator (2016)

Low map quality and back course setting. Why do I waste my time with this?

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