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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Feb 15, 2015:

activity # timemileskm+m
  Orienteering2 1:48:51 6.95(15:40) 11.18(9:44) 3389 /12c75%
  XC Skiing (classic)1 1:48:16 10.23(10:35) 16.47(6:34) 160
  Strength2 1:40:00
  Workout3 1:25:00
  Running2 53:08 6.68(7:57) 10.75(4:57) 28
  Spinning1 37:00
  Total10 8:12:15 23.86 38.4 5269 /12c75%
averages - weight:69.4kg

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MoTuWeThFrSaSu

Sunday Feb 15, 2015 #

9 AM

XC Skiing (classic) 1:48:16 intensity: (2:29 @1) + (37:14 @2) + (1:01:56 @3) + (5:43 @4) + (54 @5) 16.47 km (6:34 / km) +160m 6:16 / km
ahr:130 max:172

8 PM

Workout 20:00 [3]

Saturday Feb 14, 2015 #

Note
weight:69.5kg

1 PM

Orienteering 1:04:52 intensity: (25 @1) + (15:35 @2) + (29:06 @3) + (18:21 @4) + (1:25 @5) 6.47 km (10:02 / km) +250m 8:24 / km
ahr:138 max:168 shoes: INOV8 X-Talon 212

Another terrain check for our upcoming event.
5 PM

Workout 45:00 [3]

Friday Feb 13, 2015 #

4 PM

Strength 50:00 [4]

5 PM

Spinning 37:00 [3]

Thursday Feb 12, 2015 #

4 PM

Running 42:56 intensity: (14 @1) + (6 @2) + (2:32 @3) + (40:04 @4) 8.65 km (4:58 / km) +20m 4:54 / km
ahr:151 max:161 shoes: Asics GEL-Fuji Trabuco G-TX

6 PM

Workout 20:00 [4]

Wednesday Feb 11, 2015 #

Note
weight:69.9kg

5 PM

Strength 50:00 [4]

Tuesday Feb 10, 2015 #

5 PM

Running warm up/down 4:57 intensity: (29 @1) + (34 @2) + (2:06 @3) + (1:48 @4) 1.06 km (4:40 / km)
ahr:136 max:153 shoes: VJ Integrator (2012)

To map.

Orienteering 43:59 intensity: (17 @1) + (4:33 @2) + (20:41 @3) + (16:42 @4) + (1:46 @5) ** 4.71 km (9:20 / km) +88m 8:32 / km
ahr:143 max:166 spiked:9/12c shoes: VJ Integrator (2012)

Little orienteering in the dawn.

Running 5:15 intensity: (4 @2) + (19 @3) + (4:52 @4) 1.04 km (5:03 / km) +8m 4:52 / km
ahr:153 max:159 shoes: VJ Integrator (2012)

Monday Feb 9, 2015 #

Note
weight:68.9kg (rest day)

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