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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Mar 16, 2014:

activity # timemileskm+m
  Orienteering2 2:49:22 9.23(18:21) 14.85(11:24) 59523 /28c82%
  Running3 2:06:30 17.68(7:09) 28.46(4:27) 149
  Cycling2 1:03:30 13.27(12.5/h) 21.35(20.2/h) 276
  Strength1 1:00:00
  Workout1 15:00
  Total9 7:14:22 40.18 64.66 102023 /28c82%
averages - weight:69.1kg

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MoTuWeThFrSaSu

Sunday Mar 16, 2014 #

12 PM

Orienteering 1:24:27 intensity: (10 @1) + (6:24 @2) + (31:53 @3) + (42:15 @4) + (3:45 @5) *** 9.93 km (8:30 / km) +453m 6:55 / km
ahr:145 max:171 spiked:16/20c shoes: VJ Integrator (2012)

Take it easy after yesterdays day.

Saturday Mar 15, 2014 #

Event: Stadtlauf Schwäbisch Gmünd
 
10 AM

Orienteering 1:24:55 [1] *** 4.92 km (17:16 / km) +142m 15:05 / km
spiked:7/8c shoes: Kappa ADVAN

Check some control marking for our upcoming competition. Walking only.
2 PM

Running warm up/down 12 [3] 2.0 km (6 / km)
shoes: Nike Air Pegasus+ 29

Running race 43:46 [5] 10.0 km (4:23 / km) +10m 4:21 / km
shoes: Nike Air Pegasus+ 29

Stadtlauf Schwäbisch Gmünd. Not really satisfied with that time.

Friday Mar 14, 2014 #

Strength 1:00:00 [4]

Thursday Mar 13, 2014 #

Note
weight:68.9kg (rest day)

Wednesday Mar 12, 2014 #

Workout 15:00 [3]

4 PM

Running tempo 22:45 intensity: (4 @1) + (35 @2) + (8:28 @3) + (5:22 @4) + (8:16 @5) 4.94 km (4:36 / km) +15m 4:32 / km
ahr:151 max:173 shoes: Nike Free 3.0

12 min fast (3010 m) +warmup/cooldown

Tuesday Mar 11, 2014 #

Note
weight:69.3kg

6 PM

Running 59:47 intensity: (5 @1) + (45 @2) + (32:51 @3) + (26:06 @4) 11.51 km (5:12 / km) +124m 4:56 / km
ahr:144 max:155 shoes: Asics Gel Karhana 6

Monday Mar 10, 2014 #

7 AM

Cycling 29:33 [3] 10.3 km (20.9 kph) +106m

To work.
4 PM

Cycling 33:57 [3] 11.05 km (19.5 kph) +170m

Back home.

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