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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Oct 26, 2014:

activity # timemileskm+m
  Running3 3:02:50 20.92(8:44) 33.66(5:26) 328
  Orienteering2 1:45:44 7.56(13:59) 12.17(8:41) 25920 /22c90%
  Strength1 1:00:00
  Workout2 40:00
  Total8 6:28:34 28.48 45.83 58720 /22c90%
averages - weight:67.1kg

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MoTuWeThFrSaSu

Sunday Oct 26, 2014 #

10 AM

Orienteering 46:10 [3] *** 6.1 km (7:34 / km) +93m 7:02 / km
spiked:9/11c shoes: VJ Integrator (2012)

Together with Jakob. Just a small course without marked controls. Map from 2002 and much greener now. Control 8 was impossible to reach because of the green.
8 PM

Workout 25:00 [3]

Saturday Oct 25, 2014 #

Note
weight:67.4kg

2 PM

Orienteering 59:34 [3] *** 6.08 km (9:48 / km) +166m 8:38 / km
spiked:11/11c shoes: INOV8 X-Talon 212

Old (1991) and well know map, so removed the tracks, Together with Jakob and Markus.

Friday Oct 24, 2014 #

Note
weight:67.3kg

3 PM

Strength 1:00:00 [3]

Thursday Oct 23, 2014 #

6 PM

Running intervals 49:59 intensity: (4:26 @1) + (9:28 @2) + (11:35 @3) + (17:19 @4) + (7:11 @5) 9.08 km (5:30 / km) +109m 5:12 / km
ahr:141 max:174 shoes: Nike Air Pegasus+ 29

3, 6, 3, 6, 3 min fast in hilly terrain (@3:55, 4:09, 4:00, 4:06, 3:51 min/km) +warmup/coolown

Wednesday Oct 22, 2014 #

9 PM

Workout 15:00 [3]

Tuesday Oct 21, 2014 #

Note
weight:66.7kg

6 PM

Running 1:00:49 intensity: (21 @2) + (43:28 @3) + (17:00 @4) 11.37 km (5:21 / km) +190m 4:56 / km
ahr:142 max:163 shoes: Asics GEL-Fuji Trabuco G-TX

Monday Oct 20, 2014 #

5 PM

Running intervals 1:12:02 intensity: (13:49 @1) + (7:11 @2) + (17:45 @3) + (30:47 @4) + (2:30 @5) 13.21 km (5:27 / km) +29m 5:24 / km
ahr:138 max:178 shoes: Nike Air Pegasus+ 29

4x 2 km (8:07, 8:11, 8:23, 8:24 min) +warmup/cooldown
A little slower than planed. But with yesterdays competition and direct after work I wasn´t fit enough.

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