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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Mar 3, 2019:

activity # timemileskm+m
  Workout12 2:58:56
  Cycling3 2:25:26 24.77(10.2/h) 39.86(16.4/h) 453
  Running3 1:59:43 12.03(9:57) 19.36(6:11) 494
  Orienteering1 1:09:34 4.54(15:19) 7.31(9:31) 17413 /13c100%
  Total17 8:33:39 41.34 66.53 112113 /13c100%
  [1-5]17 8:29:34
averages - sleep:7.5 rhr:50 weight:69.7kg

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MoTuWeThFrSaSu

Sunday Mar 3, 2019 #

Note
rhr:49 slept:7.5

10 AM

Running 1:00:15 intensity: (1 @0) + (6 @1) + (1:04 @2) + (33:34 @3) + (25:30 @4) 10.41 km (5:47 / km) +35m 5:41 / km
ahr:138 max:155 shoes: Asics fuzeX Lyte

VfB Spieltagslauf
Running together with VfB Stuttgart fans before watching 5:1 victory against Hannover.

Workout warm up/down 5:00 [1]

12 PM

Workout warm up/down 10:00 [1]

7 PM

Workout 28:14 [2]
ahr:85 max:108

Saturday Mar 2, 2019 #

Note
rhr:51 weight:69.8kg

10 AM

Running (Fartlek) 31:07 intensity: (16 @0) + (13 @1) + (18 @2) + (7:32 @3) + (18:02 @4) + (4:46 @5) 5.99 km (5:12 / km) +235m 4:21 / km
ahr:145 max:170 shoes: Inov8 Trailtalon 250

Mainly on meadows, trails and small forrest tracks.
1 PM

Cycling 14:45 intensity: (16 @1) + (2:37 @2) + (5:07 @3) + (6:45 @4) 3.16 km (12.9 kph) +103m
ahr:135 max:151

Orienteering 1:09:34 intensity: (41 @1) + (7:13 @2) + (32:24 @3) + (27:06 @4) + (2:10 @5) *** 7.31 km (9:31 / km) +174m 8:30 / km
ahr:137 max:164 spiked:13/13c shoes: VJ Integrator 17 StarStud

Rerun a training my club organized last December. Couldn´t reach 62 and 70 because of forrest work but tried to get as near as possible.

Cycling 17:02 intensity: (3 @0) + (1:14 @1) + (5:41 @2) + (7:09 @3) + (2:55 @4) 3.53 km (12.4 kph) +95m
ahr:124 max:144

7 PM

Workout 11:38 [1]
ahr:91 max:104

Friday Mar 1, 2019 #

6 AM

Workout 8:00 [3]

8 PM

Workout 30:00 [3]

Thursday Feb 28, 2019 #

5 PM

Running hills 28:21 intensity: (57 @1) + (9:03 @2) + (8:33 @3) + (7:46 @4) + (2:02 @5) 2.96 km (9:35 / km) +224m 6:57 / km
ahr:130 max:167 shoes: asics GEL-Kanaku 2

5x 150 m /20 hm (52, 51, 51, 52, 53 sec) +warmup/cooldown
7 PM

Workout 9:04 [1]
ahr:104 max:113

Wednesday Feb 27, 2019 #

Note
weight:69.6kg

6 AM

Workout 6:00 [3]

4 PM

Cycling 43:29 intensity: (3:45 @0) + (13:38 @1) + (16:52 @2) + (8:11 @3) + (1:03 @4) 12.01 km (16.6 kph) +113m
ahr:109 max:145

8 PM

Workout 25:00 [2]

Tuesday Feb 26, 2019 #

6 AM

Workout 6:00 [3]

4 PM

Cycling 1:10:10 [3] 21.15 km (18.1 kph) +141m

After work tour mit Flo.

Monday Feb 25, 2019 #

6 AM

Workout 8:00 [3]

6 PM

Workout 32:00 [2]

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