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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Aug 19, 2018:

activity # timemileskm+m
  Running5 3:57:10 25.59(9:16) 41.18(5:46) 687
  Cycling1 2:38:10 25.1(9.5/h) 40.39(15.3/h) 902
  Workout4 1:33:00
  Hiking1 1:22:44 1.79(46:17) 2.88(28:45) 70
  Orienteering1 53:39 4.33(12:23) 6.97(7:42) 22011 /12c91%
  Strength1 40:00
  Total12 11:04:43 56.81 91.42 187911 /12c91%
  [1-5]12 10:55:58
averages - rhr:46 weight:68.7kg

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MoTuWeThFrSaSu

Sunday Aug 19, 2018 #

Note
weight:68.9kg

10 AM

Running 1:54:15 intensity: (5 @1) + (1:09 @2) + (52:44 @3) + (59:35 @4) + (42 @5) 19.06 km (6:00 / km) +291m 5:34 / km
ahr:146 max:166 shoes: Nike Zoom Air Pegasus 32

6 PM

Workout 23:00 [4]

Saturday Aug 18, 2018 #

Note
rhr:44

10 AM

Running warm up/down 1:51 intensity: (3 @1) + (7 @2) + (1:13 @3) + (28 @4) 0.36 km (5:07 / km) +7m 4:41 / km
ahr:138 max:150 shoes: VJ Integrator (2016)

Orienteering 53:39 intensity: (4 @0) + (6 @1) + (5:30 @2) + (21:24 @3) + (25:50 @4) + (45 @5) *** 6.97 km (7:42 / km) +220m 6:39 / km
ahr:144 max:165 spiked:11/12c shoes: VJ Integrator (2016)

Rerun our last years 40th year aniversary run. First part was on an topo map second part on a O-map. Total time of 53:40 min is OK compared to last years comp results (Tschaekob won with 47:16 min). I guess some of the controls must be much easier to be found with markers.
Part 1:

Part 2:

Running warm up/down 1:15 intensity: (1 @2) + (1:00 @3) + (14 @4) 0.25 km (4:58 / km)
ahr:137 max:148 shoes: VJ Integrator (2016)

5 PM

Running intervals 21:12 intensity: (3 @0) + (6 @1) + (1:27 @2) + (10:01 @3) + (3:02 @4) + (6:33 @5) 3.92 km (5:25 / km) +48m 5:06 / km
ahr:149 max:173 shoes: asics GEL-Kanaku 2

12 x 30 s with 15 s break (160, 140, 120, 130, 140, 130, 140, 140, 130, 130, 130 140 m) +warmup/cooldown

Friday Aug 17, 2018 #

Note
weight:68.5kg

8 AM

Cycling 2:38:10 intensity: (7:58 @0) + (28:40 @1) + (50:23 @2) + (53:41 @3) + (16:55 @4) + (33 @5) 40.39 km (15.3 kph) +902m
ahr:123 max:186

5 PM

Workout 40:00 [3]

Thursday Aug 16, 2018 #

Note
rhr:53

5 PM

Running 1:07:58 intensity: (7 @0) + (30 @1) + (3:54 @2) + (31:09 @3) + (32:18 @4) 11.78 km (5:46 / km) +200m 5:19 / km
ahr:143 max:158 shoes: asics GEL-Kanaku 2

7 PM

Workout 10:00 [1]

Wednesday Aug 15, 2018 #

3 PM

Strength 40:00 [4]

Tuesday Aug 14, 2018 #

Note
rhr:40

2 PM

Hiking 1:22:44 [1] 2.88 km (28:45 / km) +70m 25:38 / km
ahr:74 max:133 shoes: Salomon XT Shigarri

With my little niche, so I didn´t make lot of km.
6 PM

Running 30:39 intensity: (33 @0) + (22 @1) + (2:24 @2) + (12:42 @3) + (14:38 @4) 5.81 km (5:17 / km) +142m 4:42 / km
ahr:141 max:156 shoes: Nike Zoom Air Pegasus 32

Monday Aug 13, 2018 #

Note
weight:68.8kg

9 PM

Workout 20:00 [4]

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