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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Mar 11, 2018:

activity # timemileskm+m
  Running4 3:30:22 21.91(9:36) 35.27(5:58) 762
  Orienteering1 1:33:02 7.41(12:33) 11.93(7:48) 33716 /19c84%
  Workout3 1:23:00
  Strength1 1:15:00
  Cycling2 1:08:50 12.9(11.2/h) 20.77(18.1/h) 325
  Total11 8:50:14 42.23 67.96 142416 /19c84%
  [1-5]11 8:49:24
averages - weight:72.3kg

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MoTuWeThFrSaSu

Sunday Mar 11, 2018 #

11 AM

Orienteering 1:33:02 intensity: (31 @1) + (4:52 @2) + (41:47 @3) + (45:36 @4) + (16 @5) ** 11.93 km (7:48 / km) +337m 6:50 / km
ahr:145 max:165 spiked:16/19c shoes: VJ Integrator (2016)

Take running and orienteering easy. That means that I didn´t count tracks on my way to no 12 and run one way to far.

Saturday Mar 10, 2018 #

11 AM

Workout 25:00 [4]

2 PM

Running intervals 51:54 intensity: (12 @0) + (14 @1) + (2:55 @2) + (12:36 @3) + (24:34 @4) + (11:23 @5) 9.79 km (5:18 / km) +214m 4:47 / km
ahr:150 max:178 shoes: Asics Gel-FujiTrabuco 4

Pyramide run on hilly terrain 1, 2, 3, 4, 3, 2, 1 min with 1 min brake (@3:36, 3:48, 4:09, 4:10, 3:59, 3:49, 3:54 min/km) +warmup/cooldown

Friday Mar 9, 2018 #

Note
weight:72.4kg

8 PM

Workout 33:00 [3]

Thursday Mar 8, 2018 #

7 AM

Cycling 30:38 intensity: (1:06 @1) + (5:54 @2) + (14:54 @3) + (8:44 @4) 10.51 km (20.6 kph) +128m
ahr:137 max:159

4 PM

Cycling 38:12 intensity: (11 @0) + (2:29 @1) + (8:57 @2) + (20:45 @3) + (5:50 @4) 10.26 km (16.1 kph) +197m
ahr:132 max:153

6 PM

Running intervals 29:15 intensity: (5 @0) + (35 @1) + (4:28 @2) + (11:48 @3) + (12:04 @4) + (15 @5) 4.62 km (6:20 / km) +82m 5:49 / km
ahr:141 max:165 shoes: Nike Zoom Air Pegasus 32

12x 30 s with 15 s brake +warmup/cooldown

Wednesday Mar 7, 2018 #

4 PM

Running 54:14 intensity: (2 @0) + (29 @1) + (12:04 @2) + (32:02 @3) + (9:37 @4) 8.59 km (6:19 / km) +181m 5:43 / km
ahr:136 max:156 shoes: Asics Gel-FujiTrabuco 4

8 PM

Workout 25:00 [4]

Tuesday Mar 6, 2018 #

Note
weight:72.1kg

5 PM

Running 1:14:59 intensity: (20 @0) + (10 @1) + (3:18 @2) + (41:40 @3) + (29:18 @4) + (13 @5) 12.27 km (6:07 / km) +285m 5:28 / km
ahr:142 max:164 shoes: Walsh PB Elite Trainer

Everything starts to become muddy again. So only half the fun than last Thursday.

Monday Mar 5, 2018 #

4 PM

Strength 1:15:00 [4]

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