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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending May 7, 2017:

activity # timemileskm+m
  Running4 4:59:49 32.56(9:12) 52.4(5:43) 692
  Orienteering1 1:32:10 6.58(14:01) 10.59(8:42) 39915 /17c88%
  Workout4 1:16:00
  Total8 7:47:59 39.14 62.99 109115 /17c88%
  [1-5]8 7:46:16
averages - weight:68.4kg

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MoTuWeThFrSaSu

Sunday May 7, 2017 #

Note
weight:68.4kg

10 AM

Running 3:09:19 intensity: (5 @0) + (10 @1) + (6:32 @2) + (2:14:33 @3) + (47:59 @4) 32.12 km (5:54 / km) +400m 5:33 / km
ahr:141 max:158 shoes: Nike Zoom Air Pegasus 32

Wet.
9 PM

Workout 12:00 [2]

Saturday May 6, 2017 #

10 AM

Running 1:09:54 intensity: (1:15 @0) + (26 @1) + (4:02 @2) + (57:23 @3) + (6:48 @4) 13.29 km (5:16 / km) +124m 5:02 / km
ahr:136 max:156 shoes: Nike Flex 2014 Run

10 km in planed Marathon speed +warmup/cooldown
7 PM

Workout 35:00 [3]

Friday May 5, 2017 #

5 PM

Running 38:16 intensity: (23 @0) + (20 @1) + (8:11 @2) + (21:06 @3) + (8:16 @4) 6.66 km (5:45 / km) +161m 5:08 / km
ahr:135 max:158 shoes: Asics Gel-FujiTrabuco 4

Thursday May 4, 2017 #

Note
weight:69.4kg

9 PM

Workout 17:00 [3]

Wednesday May 3, 2017 #

Note
(rest day)

Tuesday May 2, 2017 #

Note
weight:67.5kg (rest day)

Monday May 1, 2017 #

Event: BRL Lang-OL
 
11 AM

Running warm up/down 2:20 [3] 0.33 km (6:59 / km) +8m 6:16 / km
shoes: VJ Integrator (2016)

Orienteering race 1:32:10 [5] *** 10.59 km (8:42 / km) +399m 7:20 / km
spiked:15/17c shoes: VJ Integrator (2016)

Speed and orienteering to slow.
10 PM

Workout 12:00 [2]

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