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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Running4 3:04:32 20.38(9:03) 32.81(5:37) 569
  Strength2 2:10:00
  Workout3 1:20:00
  Orienteering1 1:02:58 2.52(24:59) 4.05(15:32) 18323 /27c85%
  Total9 7:37:30 22.9 36.86 75223 /27c85%
  [1-5]9 7:37:21
averages - weight:69.9kg

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MoTuWeThFrSaSu

Sunday Mar 6, 2016 #

Note
weight:69.9kg

10 AM

Running warm up/down 1:33 intensity: (6 @1) + (7 @2) + (17 @3) + (1:03 @4) 0.24 km (6:21 / km) +27m 4:05 / km
ahr:143 max:156 shoes: VJ Integrator (2014)

Orienteering 1:02:58 intensity: (22 @1) + (27:07 @2) + (24:57 @3) + (10:32 @4) 4.05 km (15:32 / km) +183m 12:40 / km
ahr:131 max:162 spiked:23/27c shoes: VJ Integrator (2014)

Snow, don´t haven much of it during winter and get it now when it´s time for spring. Running and orienteering were more dificult with the snow and it takes a lot from my motivation.

Running warm up/down 3:40 intensity: (4 @2) + (2:19 @3) + (1:17 @4) 0.74 km (4:57 / km) +1m 4:55 / km
ahr:141 max:149 shoes: VJ Integrator (2014)

5 PM

Workout 20:00 [3]

Saturday Mar 5, 2016 #

11 AM

Strength 50:00 [4]

4 PM

Running 49:15 intensity: (16 @1) + (1:35 @2) + (16:07 @3) + (31:01 @4) + (16 @5) 7.98 km (6:10 / km) +190m 5:31 / km
ahr:147 max:164 shoes: Asics Gel-FujiTrabuco 4

Cold and wet. No fun at all.

Friday Mar 4, 2016 #

8 PM

Workout 40:00 [3]

Thursday Mar 3, 2016 #

5 PM

Running 43:40 intensity: (4 @0) + (9 @1) + (1:00 @2) + (10:48 @3) + (31:39 @4) 8.31 km (5:15 / km) +118m 4:54 / km
ahr:148 max:161 shoes: INOV8 X-Talon 212

6 PM

Workout 20:00 [3]

Wednesday Mar 2, 2016 #

Note
weight:70kg

Note
(rest day)

Tuesday Mar 1, 2016 #

5 PM

Running 1:26:24 intensity: (5 @0) + (7 @1) + (4:18 @2) + (47:47 @3) + (34:07 @4) 15.53 km (5:34 / km) +233m 5:11 / km
ahr:143 max:160 shoes: Karhu Flow Trainer III

1st longer run since a long time. Didn´t feel the flow but the pace was OK.

Monday Feb 29, 2016 #

Note
weight:69.8kg

4 PM

Strength 1:20:00 [4]

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