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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 8, 2014:

activity # timemileskm+m
  Orienteering2 2:54:20 12.01(14:31) 19.33(9:01) 40833 /39c84%
  Running2 2:18:01 16.57(8:20) 26.66(5:11) 119
  Strength1 40:00
  Workout1 15:00
  Total6 6:07:21 28.57 45.99 52733 /39c84%
averages - weight:67.6kg

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TuWeThFrSaSuMo

Monday Sep 8, 2014 #

Note
weight:67.9kg

Note
(rest day)

Sunday Sep 7, 2014 #

10 AM

Orienteering race 1:48:09 [5] *** 12.3 km (8:48 / km) +276m 7:54 / km
spiked:16/17c shoes: VJ Integrator (2014)

Men 21 A long.

Saturday Sep 6, 2014 #

Event: German Middle Champs + German Ranking Event Long
 
3 PM

Orienteering race 1:06:11 [5] *** 7.03 km (9:25 / km) +132m 8:37 / km
spiked:17/22c shoes: VJ Integrator (2014)

Some problems on the first controls until I´ll come into the map. Was never able to push my running speed.

Friday Sep 5, 2014 #

Note
weight:67.5kg

Note
(rest day)

Thursday Sep 4, 2014 #

5 PM

Running 59:17 intensity: (4:14 @1) + (3:06 @2) + (14:37 @3) + (28:28 @4) + (8:52 @5) 12.21 km (4:51 / km) +16m 4:50 / km
ahr:151 max:167 shoes: Nike Free 3.0

3x 12 min @ 85 - 90 % maxHR (@4:10, 4:19, 4:28 min/km) +warmup/cooldown

Wednesday Sep 3, 2014 #

Note
weight:67.5kg

5 PM

Strength 40:00 [4]

8 PM

Workout 15:00 [2]

Tuesday Sep 2, 2014 #

6 PM

Running intervals 1:18:44 intensity: (8:24 @1) + (10:26 @2) + (24:36 @3) + (23:48 @4) + (11:30 @5) 14.45 km (5:27 / km) +103m 5:16 / km
ahr:144 max:171 shoes: Nike Air Pegasus+ 29

1, 2, 1, 2, 1 km (4:02, 8:12, 4:06, 8:09, 3:58 min/km) +warmup/cooldown

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