Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Aug 18, 2013:

	activity	#	time	miles		km		+m
	Running	4	5:22:31	34.22	(9:26)	55.07	(5:51)	778
	Cycling	1	2:18:05	21.83	(9.5/h)	35.14	(15.3/h)	471
	Hiking	1	2:00:00
	Workout	3	1:10:00
	Strength	1	50:00
	Orienteering	1	43:30	1.92	(22:42)	3.08	(14:06)	174	9 /	12c	75%
	Total	10	12:24:06	57.97		93.29		1423	9 /	12c	75%
averages - weight:68.5kg

3:19

0:00

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Sunday Aug 18, 2013 #

Note
weight:68.5kg

9 AM

Running long 3:04:35 30.62 km (6:02 / km) +459m 5:36 / km
ahr:147 max:169 shoes: Asics Gel Karhana 6

Was little tired when I start, so the run was harder like the long runs before. Forget my cap so I got sweat in my eyes. Something that´s not very comfortable when you wear contact lenses. Make some unnecessary km´s so I finished about 2 km from home and walk back as cooldown.

4 PM

Workout 15:00 [2]

Saturday Aug 17, 2013 #

11 AM

Orienteering 43:30 [3] *** 3.08 km (14:06 / km) +174m 11:00 / km
spiked:9/12c shoes: VJ Integrator (2012)

Take this map because I had it still at home. Taget for this traing was to train my up- and downhill perfomance. But I was to lazy today. This is also the reason why I finished my training after control 12.