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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 4, 2010:

activity # timemileskm+m
  Running4 3:21:07 21.24(9:28) 34.18(5:53) 934
  Fieldwork1 2:35:41 4.76(32:43) 7.66(20:19) 156
  Workout5 2:35:00
  Orienteering1 40:35 2.82(14:23) 4.54(8:56) 10211c
  Total10 9:12:23 28.82 46.38 119211c
averages - weight:67.3kg

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MoTuWeThFrSaSu

Sunday Apr 4, 2010 #

7 PM

Workout 40:00 [2]

Saturday Apr 3, 2010 #

5 PM

Running warm up/down 8:30 [3] 1.73 km (4:55 / km) +25m 4:35 / km
ahr:147 max:157 shoes: Icebug Sisu OLX

Orienteering 40:35 [3] *** 4.54 km (8:56 / km) +102m 8:02 / km
ahr:134 max:168 11c shoes: Icebug Sisu OLX

Tried a nearly forgotten 15 years old training map of my club. Very green and in many parts only the contours are still right. So not the best of our maps for training, but it gave me the chance to run on a part of the historic border between the roman and the Germanic empire.

Running warm up/down 10:31 [4] 2.08 km (5:03 / km) +38m 4:38 / km
ahr:151 max:159 shoes: Icebug Sisu OLX

Last training before I go to the training camp in Fontainebleau next week.
9 PM

Workout 25:00 [2]

Friday Apr 2, 2010 #

11 AM

Fieldwork 2:35:41 [1] 7.66 km (20:19 / km) +156m 18:27 / km

Start with the fieldwork for the map for our next competition.
5 PM

Running 1:02:47 [4] 10.36 km (6:04 / km) +322m 5:15 / km
ahr:150 max:172 shoes: Saucony Grid Cohesion TR

Legs feeled so tired today.
9 PM

Workout 40:00 [2]

Thursday Apr 1, 2010 #

Workout 10:00 [2]

6 PM

Running hills 37:02 [5] 5.32 km (6:58 / km) +293m 5:27 / km
ahr:142 max:174 shoes: Saucony Grid Cohesion TR

Running hills 5x 150m/40hm (39, 46, 42, 40, 49s) + warmup/cooldown

Wednesday Mar 31, 2010 #

Note
(rest day)

Tuesday Mar 30, 2010 #

7 PM

Running 1:22:17 [4] 14.69 km (5:36 / km) +256m 5:09 / km
ahr:150 max:180 shoes: Asics Gel 1130

includes some tempo runs

Monday Mar 29, 2010 #

7 PM

Workout 40:00 [2]
weight:67.3kg

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