Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending May 6, 2012:

	activity	#	time	miles		km		+m
	cycling	5	3:35:31	40.21	(11.2/h)	64.71	(18.0/h)	922
	Orienteering	2	2:43:25	11.13	(14:41)	17.91	(9:07)	517	24 /	28c	85%
	Running	4	1:37:56	11.33	(8:39)	18.23	(5:22)	506
	workout	3	1:25:00
	Total	12	9:21:52	62.67		100.85		1945	24 /	28c	85%
averages - weight:69.2kg

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Sunday May 6, 2012 #

Note
weight:68.5kg

12 PM

Running warm up/down 6:10 [3] 0.97 km (6:21 / km) +88m 4:23 / km
shoes: VJ Integrator 2011

Orienteering 2:11:40 [3] 13.26 km (9:56 / km) +349m 8:47 / km
spiked:16/19c shoes: VJ Integrator 2011

Test run for our competition this summer.

Running warm up/down 3:21 [3] 0.57 km (5:53 / km) +7m 5:31 / km
shoes: VJ Integrator 2011

Saturday May 5, 2012 #

2 PM

Running warm up/down 16:13 [4] 2.77 km (5:51 / km) +103m 4:56 / km
ahr:152 max:170 shoes: Icebug Sisu OLX

4 PM

Orienteering race 31:45 [5] 4.65 km (6:50 / km) +168m 5:47 / km
ahr:160 max:182 spiked:8/9c shoes: Icebug Sisu OLX

150 leg relay from Kreuzlingen to Lausanne to promote 2012 WOC. Run leg 9 from Riethüsli to Beckingen. Some small mistakes and one misplaced control (didn´t affect the race).

More information about the relay:
http://www.lac-o-lac.ch/
Watch the GPS-tracking:
http://www.tulospalvelu.fi/gps/

Running warm up/down 11:01 [3] 1.98 km (5:34 / km) +13m 5:23 / km
ahr:146 max:161 shoes: Icebug Sisu OLX

Friday May 4, 2012 #

Note
weight:68.8kg

7 AM

cycling 29:10 [3] 10.06 km (20.7 kph) +104m

To work.

5 PM

cycling 44:38 [3] 10.74 km (14.4 kph) +231m

Back home. Take a alternative route with more small tracks.

8 PM

workout 30:00 [3]

Thursday May 3, 2012 #

6 PM

Running tempo 1:01:11 [5] 11.94 km (5:07 / km) +295m 4:34 / km
ahr:150 max:176 shoes: Nike Air Pegasus+ 27

Pyramid run in hilly terrain. 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (3:50/148, 3:45/165, 4:05/161, 4:01/151, 4:13/164, 4:27/169, 3:52/156, 3:45/158, 3:27/163 (min/km / bpm)).

Wednesday May 2, 2012 #

Note
weight:69.6kg (injured)

7 AM

cycling 30:58 [3] 10.09 km (19.6 kph) +107m

To work.

6 PM

cycling 33:40 [4] 9.88 km (17.6 kph) +191m

Back home.

8 PM

workout 30:00 [3]

Tuesday May 1, 2012 #

4 PM

cycling 1:17:05 [3] 23.94 km (18.6 kph) +288m
ahr:130 max:153 (injured)

Cycling as alternative for running. No problems with the knee during the exercise, but still hurts when I walk.

8 PM

workout 25:00 [3]

Monday Apr 30, 2012 #

Note
weight:70kg (injured) (rest day)

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