Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 30, 2018:

	activity	#	time	miles		km		+m
	Orienteering	3	3:24:03	16.15	(12:38)	25.99	(7:51)	888	37 /	45c	82%
	Cycling	2	1:06:55	12.57	(11.3/h)	20.23	(18.1/h)	280
	Workout	5	1:05:00
	Running	3	37:14	4.74	(7:52)	7.62	(4:53)	107
	Total	10	6:13:12	33.45		53.84		1275	37 /	45c	82%
	[1-5]	10	6:12:41
averages - sleep:49 weight:69.4kg

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Sunday Sep 30, 2018 #

Event: Deutschland-Cup

9 AM

Running 6:09 0.98 km (6:16 / km) +14m 5:50 / km
ahr:147 max:163 shoes: VJ Integrator 17 StarStud

Orienteering 1:00:09 *** 6.86 km (8:46 / km) +339m 7:02 / km
ahr:156 max:174 spiked:15/18c shoes: VJ Integrator 17 StarStud

Deutschland-Cup. 5 starter relay comp. A lot of bad fine orienteering like everybody, but I think sum up to much.

Saturday Sep 29, 2018 #

Event: DM Lang-OL

12 PM

Running warm up/down 3:17 0.64 km (5:06 / km) +6m 4:53 / km
ahr:137 max:146 shoes: VJ Integrator 17 StarStud

Orienteering 1:34:48 *** 12.07 km (7:51 / km) +427m 6:40 / km
ahr:153 max:185 spiked:17/20c shoes: VJ Integrator 17 StarStud

To bigger mistakes. To 5 I had a bad bearing in the end. To 14 I had planned to follow the 2 rootstocks, but there were many smaller not mapped ones, so I failed and overun the control. Less routechoices like long distances are nowadays. Finished 11th. 8th place would have been possible but at lest I beat the middle distance champion from 3 weeks ago.

Friday Sep 28, 2018 #

Note
weight:69.1kg

8 PM

Workout 15:00 [1]

Thursday Sep 27, 2018 #

Event: 6. AOK-SchwäPo-Firmenlauf

Note
slept:49.0

5 PM

Running race 27:48 6.0 km (4:38 / km) +87m 4:19 / km
ahr:158 max:173 shoes: Asics fuzeX Lyte

Company running event without tomekeeping or results. Running the shorter distance. Got a clear lead right after start (means all other were out of sight). Joined the longer course at km 3, shortly afterwards the track was signed wrong and we run a wrong loop. For the short course the distance was much shorter and gets me of the pleasure to be the first competitor back in the finish.

Workout warm up/down 5:00 [1]
shoes: Asics fuzeX Lyte

Some strange excersises that haven´t much to do with running.