Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 10, 2018:

activity # timemileskm+m
  Orienteering2 2:22:32 10.02(14:13) 16.13(8:50) 69035 /41c85%
  Running4 1:06:23 6.92(9:35) 11.14(5:58) 191
  Cycling2 1:01:22 12.34(12.1/h) 19.87(19.4/h) 275
  Workout4 50:00
  Total10 5:20:17 29.29 47.14 115635 /41c85%
  [1-5]10 5:19:51
averages - rhr:52 weight:69.1kg

«»
1:42
0:00
» now
TuWeThFrSaSuMo

Monday Sep 10, 2018 #

Note
weight:68.3kg

7 AM

Cycling 29:47 [3] 10.03 km (20.2 kph) +107m

4 PM

Cycling 31:35 [3] 9.84 km (18.7 kph) +168m

5 PM

Workout 15:00 [1]

Sunday Sep 9, 2018 #

Event: BRL Lang-OL
 

Note
rhr:58

11 AM

Running warm up/down 6:47 intensity: (8 @0) + (5 @1) + (18 @2) + (5:02 @3) + (1:14 @4) 1.04 km (6:30 / km) +17m 6:00 / km
ahr:138 max:149 shoes: VJ Integrator (2016)

Orienteering race 1:35:35 intensity: (9 @0) + (34 @1) + (3:29 @2) + (39:51 @3) + (51:13 @4) + (19 @5) *** 10.66 km (8:58 / km) +491m 7:17 / km
ahr:145 max:166 spiked:18/21c shoes: VJ Integrator (2016)

More technical than yesterday but less routechoices. High quality map and trhe right scale both things are rare in Germany nowadays, so enjoyed the race.

Saturday Sep 8, 2018 #

Event: DM Mittel-OL
 

Note
rhr:53

1 PM

Running warm up/down 7:36 intensity: (10 @2) + (38 @3) + (6:48 @4) 1.04 km (7:18 / km) +5m 7:09 / km
ahr:152 max:162 shoes: VJ Integrator (2016)

Orienteering race 46:57 intensity: (8 @1) + (4 @2) + (1:13 @3) + (30:12 @4) + (15:20 @5) *** 5.47 km (8:35 / km) +200m 7:15 / km
ahr:160 max:183 spiked:17/20c shoes: VJ Integrator (2016)

German middle distance champs. Open forrest were you can see the controls from far away. Some bad bearings (5, 12, 13) and really tires legs in the end.

Friday Sep 7, 2018 #

Note
weight:69.3kg

Thursday Sep 6, 2018 #

Note
rhr:51

5 PM

Running tempo 27:33 intensity: (8 @0) + (1:12 @1) + (3:31 @2) + (8:59 @3) + (5:15 @4) + (8:28 @5) 4.97 km (5:32 / km) +74m 5:10 / km
ahr:146 max:180 shoes: Nike Free 5.0+

3 km fast +warmup/cooldown
6 PM

Workout 10:00 [1]

Wednesday Sep 5, 2018 #

Note
weight:69.6kg

8 PM

Workout 15:00 [4]

Tuesday Sep 4, 2018 #

Note
rhr:45

4 PM

Running 24:27 intensity: (1 @0) + (8 @1) + (2:54 @2) + (15:34 @3) + (5:50 @4) 4.08 km (5:59 / km) +95m 5:22 / km
ahr:139 max:156 shoes: asics GEL-Kanaku 2

While reading the WOC 1995 short distance final map. It´s only 20 km away from upcoming German middle distance champs. So it may be relevant, at least the mapmaker is the same.
8 PM

Workout 10:00 [1]

« Earlier | Later »