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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  Orienteering4 3:48:09 13.95(16:22) 22.44(10:10) 58633 /36c91%
  Cycling1 1:55:35 20.06(10.4/h) 32.28(16.8/h) 562
  Running5 1:47:08 12.08(8:52) 19.44(5:31) 230
  Workout2 21:09
  Athletics1 18:25
  Total10 8:10:26 46.08 74.16 137833 /36c91%
  [1-5]10 8:03:09
averages - sleep:7.3 rhr:56

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

Note
rhr:57 slept:8.0

7 AM

Running warm up/down 13:53 intensity: (7 @0) + (3 @1) + (4 @2) + (7:54 @3) + (5:45 @4) 1.95 km (7:07 / km) +60m 6:10 / km
ahr:138 max:149 shoes: Inov8 Trailtalon 250

Workout 11:10 [1]
ahr:81 max:119

10 AM

Orienteering 1:17:11 intensity: (35 @0) + (3:52 @1) + (13:31 @2) + (30:04 @3) + (27:55 @4) + (1:14 @5) *** 6.3 km (12:15 / km) +166m 10:49 / km
ahr:133 max:170 spiked:20/21c shoes: VJ Integrator 17 StarStud

Collecting controls and checking nobody gets lost.

Saturday Nov 2, 2019 #

Note
rhr:56 slept:6.5

7 AM

Running warm up/down 15:48 intensity: (17 @0) + (10 @1) + (4 @2) + (6:11 @3) + (9:06 @4) 2.23 km (7:05 / km) +61m 6:14 / km
ahr:138 max:156 shoes: Inov8 Trailtalon 250

Workout 9:59 [1]
ahr:79 max:121 shoes: Inov8 Trailtalon 250

10 AM

Running warm up/down 8:43 intensity: (4 @1) + (4 @2) + (30 @3) + (7:58 @4) + (7 @5) 1.08 km (8:04 / km) +58m 6:21 / km
ahr:149 max:158 shoes: VJ Integrator 17 StarStud

Orienteering 51:53 intensity: (12 @0) + (21 @1) + (2:58 @2) + (10:09 @3) + (34:43 @4) + (3:30 @5) ** 5.92 km (8:46 / km) +220m 7:24 / km
ahr:142 max:168 shoes: VJ Integrator 17 StarStud

Some kind of partner O. Shadowing Nico who has different controls than the one on my map.
>
3 PM

Orienteering 1:20:59 intensity: (1:23 @1) + (12:49 @2) + (27:54 @3) + (38:50 @4) + (3 @5) ** 7.13 km (11:22 / km) +189m 10:02 / km
ahr:136 max:160 shoes: VJ Integrator 17 StarStud

Partner memory-O. Shadowing Nico and Florian.

Friday Nov 1, 2019 #

Event: 22. Hockenheimringlauf
 

Note
rhr:56

10 AM

Running warm up/down 8:28 intensity: (8 @2) + (17 @3) + (6:46 @4) + (1:17 @5) 1.31 km (6:28 / km) +9m 6:15 / km
ahr:154 max:164 shoes: Asics DynaFlyte 3 SP

Running race 42:50 intensity: (9 @2) + (6 @3) + (1:45 @4) + (40:50 @5) 10.22 km (4:12 / km) +5m 4:11 / km
ahr:169 max:186 shoes: Asics DynaFlyte 3 SP

Hockenheimringlauf

Running warm up/down 4:22 intensity: (10 @2) + (7 @3) + (17 @4) + (3:48 @5) 0.66 km (6:38 / km)
ahr:160 max:177 shoes: Asics DynaFlyte 3 SP

6 PM

Orienteering race 18:06 intensity: (20 @2) + (17 @3) + (13:38 @4) + (3:51 @5) ** 3.1 km (5:51 / km) +11m 5:45 / km
ahr:154 max:165 spiked:13/15c shoes: Inov8 Trailtalon 250

Night sprint opening the anual meeting of nation and regional squads.

Thursday Oct 31, 2019 #

10 AM

Athletics 18:25 [2]
ahr:90 max:116 shoes: asics GEL-Kanaku 2

Wednesday Oct 30, 2019 #

8 PM

Running intervals 13:04 intensity: (6 @1) + (33 @2) + (2:54 @3) + (7:33 @4) + (1:58 @5) 2.0 km (6:32 / km) +37m 5:59 / km
ahr:146 max:167 shoes: asics GEL-Kanaku 2

5x 30 sec (0.16, 0.13, 0.13, 0.15, 0.14 km) +warmup/cooldown

Monday Oct 28, 2019 #

Note
rhr:56

1 PM

Cycling 1:55:35 intensity: (6:06 @0) + (29:39 @1) + (38:57 @2) + (25:50 @3) + (15:03 @4) 32.28 km (16.8 kph) +562m
ahr:116 max:147

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