Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Mar 25, 2012:

activity

time

miles

Running

2:41:14

16.74

(9:38)

26.94

(5:59)

402

Orienteering

1:21:49

6.14

(13:20)

9.88

(8:17)

478

32 /

36c

88%

Strength

50:00

Workout

50:00

Total

5:43:03

22.88

36.82

880

32 /

36c

88%

averages - weight:70.9kg

1:46

0:00

» now

Sunday Mar 25, 2012 #

1 PM

Orienteering 1:02:00 [4] *** 6.51 km (9:31 / km) +423m 7:11 / km
ahr:149 max:169 spiked:17/18c weight:71kg shoes: Icebug Sisu OLX

Training on a steep semi open area. Take it easy.

Running warm up/down 6:56 [3] 0.89 km (7:49 / km) +42m 6:19 / km
ahr:141 max:158 shoes: Icebug Sisu OLX

5 PM

Running hills 38:01 [5] 5.41 km (7:02 / km) +186m 6:00 / km
ahr:145 max:173 shoes: Icebug Gripmaster

running hills 5x 160 m/40 hm (47, 46, 49, 47, 48 s) + warmup/cooldown

Saturday Mar 24, 2012 #

9 AM

Workout 35:00 [4]

4 PM

Orienteering intervals 19:49 [4] *** 3.37 km (5:53 / km) +55m 5:26 / km
ahr:155 max:180 spiked:15/18c shoes: Walsh PB Elite Trainer

Met with Meike for some O-Intervals.

Friday Mar 23, 2012 #

5 PM

Strength 50:00 [4]
weight:70.7kg

7 PM

Workout 15:00 [3]

Thursday Mar 22, 2012 #

5 PM

Running intervals 38:15 [5] 6.68 km (5:44 / km) +40m 5:34 / km
ahr:148 max:182 shoes: Nike Free 3.0

Intervals 4x 1 km (3:36, 3:46, 3:54, 4:05) +warmup/cooldown. 1st one was to fast.

Wednesday Mar 21, 2012 #

Note
weight:70.8kg (rest day)

Donate blood.

Tuesday Mar 20, 2012 #

7 PM

Running 1:18:02 [3] 13.96 km (5:35 / km) +134m 5:20 / km
ahr:135 max:152 shoes: Nike Air Pegasus+ 27

Faster than I want because I could not slow down Thomas.

Monday Mar 19, 2012 #

Note
weight:71.3kg (rest day)

Still tired.

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