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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 16, 2017:

activity # timemileskm+m
  Running4 5:47:08 38.45(9:02) 61.88(5:37) 750
  Workout4 1:30:00
  Orienteering1 1:06:11 4.08(16:14) 6.56(10:05) 206
  Strength1 1:00:00
  Total9 9:23:19 42.53 68.44 956
  [1-5]9 9:22:59
averages - weight:68.8kg

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MoTuWeThFrSaSu

Sunday Apr 16, 2017 #

Note
weight:69.1kg

11 AM

Running 2:52:10 intensity: (4 @0) + (11 @1) + (11:54 @2) + (2:16:13 @3) + (23:48 @4) 28.35 km (6:04 / km) +467m 5:37 / km
ahr:137 max:161 shoes: Nike Zoom Air Pegasus 32

10 PM

Workout 15:00 [2]

Saturday Apr 15, 2017 #

Note
weight:69.1kg

10 AM

Strength 1:00:00 [4]

2 PM

Running warm up/down 6:40 intensity: (33 @2) + (5:55 @3) + (12 @4) 1.29 km (5:11 / km) +18m 4:51 / km
ahr:137 max:146 shoes: VJ Integrator (2016)

To map.

Orienteering 1:06:11 intensity: (4:09 @1) + (34:45 @2) + (20:23 @3) + (6:54 @4) *** 6.56 km (10:05 / km) +206m 8:43 / km
ahr:126 max:160 shoes: VJ Integrator (2016)

As usual my cooridor was to thin for this small map, so I had a lot of problems to stay in the corridor. And I had to make some changes due to agriculter land.

Running warm up/down 7:51 intensity: (1:02 @2) + (3:45 @3) + (3:04 @4) 1.35 km (5:50 / km) +33m 5:12 / km
ahr:141 max:154 shoes: VJ Integrator (2016)

Friday Apr 14, 2017 #

Note
weight:68.7kg

8 PM

Workout 35:00 [3]

Thursday Apr 13, 2017 #

5 PM

Running 1:29:20 intensity: (9 @0) + (8 @1) + (9:57 @2) + (19:30 @3) + (59:12 @4) + (24 @5) 16.84 km (5:18 / km) +65m 5:12 / km
ahr:144 max:167 shoes: Nike Free 5.0+

8x 800m target 3:44 min (@3:41, 3:43, 3:43, 3:44, 3:43, 3:44, 3:42, 3:40, 3:43, 3:40 min) +warmup/cooldown
8 PM

Workout 15:00 [3]

Wednesday Apr 12, 2017 #

Note
weight:69kg

7 PM

Workout 25:00 [4]

Tuesday Apr 11, 2017 #

5 PM

Running 1:11:07 intensity: (7 @0) + (11 @1) + (16 @2) + (14:34 @3) + (54:42 @4) + (1:17 @5) 14.06 km (5:03 / km) +168m 4:46 / km
ahr:149 max:171 shoes: Nike Zoom Air Pegasus 32

Monday Apr 10, 2017 #

Note
weight:68.2kg (rest day)

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