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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 12, 2020:

activity # timemileskm+m
  Cycling7 4:07:32 53.02(12.9/h) 85.33(20.7/h) 1119
  Running4 3:37:45 24.12(9:02) 38.81(5:37) 396
  Workout7 2:39:50
  Orienteering2 2:18:40 6.39(21:43) 10.28(13:30) 4108 /9c88%
  Total18 12:43:47 83.53 134.42 19248 /9c88%
  [1-5]18 12:42:29
averages - sleep:7.3 rhr:50 weight:69.8kg

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MoTuWeThFrSaSu

Sunday Apr 12, 2020 #

Note
rhr:54

10 AM

Running warm up/down 13:28 intensity: (7 @1) + (24 @2) + (7:03 @3) + (5:46 @4) + (8 @5) 2.35 km (5:44 / km) +75m 4:57 / km
ahr:138 max:158 shoes: VJ Integrator 17 StarStud

Orienteering 48:25 intensity: (1:58 @1) + (22:55 @2) + (20:13 @3) + (3:19 @4) *** 3.52 km (13:46 / km) +131m 11:36 / km
ahr:122 max:149 shoes: VJ Integrator 17 StarStud

Happy Easter. Just stay inside the egg.

Running warm up/down 11:26 intensity: (1:58 @2) + (4:35 @3) + (4:53 @4) 2.05 km (5:34 / km) +30m 5:11 / km
ahr:136 max:154 shoes: VJ Integrator 17 StarStud

5 PM

Workout 33:42 [3]
ahr:76 max:121

Saturday Apr 11, 2020 #

Note
rhr:45 weight:69.8kg

1 PM

Running intervals 57:51 intensity: (1 @0) + (4 @1) + (3:45 @2) + (14:32 @3) + (21:07 @4) + (18:22 @5) 10.17 km (5:41 / km) +175m 5:14 / km
ahr:147 max:172 shoes: asics GEL-Kanaku 2

Pyramide run on hilly terrain 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest (@4:19, 4:25. 4:17, 4:04, 4:13 , 4:18, 4:26, 4:07, 3:48 min/km) +warmup/cooldown
5 PM

Cycling 45:17 intensity: (2:22 @1) + (13:46 @2) + (18:06 @3) + (11:03 @4) 16.65 km (22.1 kph) +196m
ahr:128 max:155

6 PM

Workout (streching) 14:41 [1]
ahr:118 max:133

Friday Apr 10, 2020 #

Note
rhr:47

8 AM

Workout (Yoga) 27:54 [1]
ahr:62 max:85

7 PM

Workout 24:33 [3]
ahr:87 max:131

Thursday Apr 9, 2020 #

Note
rhr:58

7 AM

Cycling 29:48 intensity: (10 @1) + (5:04 @2) + (14:59 @3) + (9:24 @4) + (11 @5) 10.88 km (21.9 kph) +112m
ahr:133 max:160

5 PM

Cycling 31:17 intensity: (11 @0) + (25 @1) + (4:02 @2) + (17:13 @3) + (9:26 @4) 11.05 km (21.2 kph) +201m
ahr:132 max:146

6 PM

Workout (Yoga) 27:52 [2]
ahr:78 max:102

8 PM

Running 18:22 intensity: (11 @0) + (3 @1) + (1:58 @2) + (10:20 @3) + (5:50 @4) 2.93 km (6:16 / km) +66m 5:38 / km
ahr:135 max:149 shoes: Lunge Neo Run

Just a short one for regeneration.

Wednesday Apr 8, 2020 #

Note
rhr:53 slept:6.5 weight:69.5kg

7 AM

Cycling 28:53 intensity: (53 @2) + (11:46 @3) + (15:29 @4) + (45 @5) 10.89 km (22.6 kph) +103m
ahr:140 max:164

4 PM

Cycling 13:42 intensity: (15 @0) + (2:36 @1) + (2:17 @2) + (2:40 @3) + (5:54 @4) 2.92 km (12.8 kph) +107m
ahr:127 max:156

Orienteering 1:30:15 intensity: (1:39 @1) + (28:32 @2) + (53:05 @3) + (6:59 @4) *** 6.76 km (13:21 / km) +278m 11:04 / km
ahr:127 max:153 spiked:8/9c shoes: VJ Integrator 17 StarStud

Not the smartest idear after yesterdays long jog. I had fun but my legs not.

Cycling 29:06 intensity: (1:42 @1) + (12:31 @2) + (9:22 @3) + (5:31 @4) 9.09 km (18.7 kph) +91m
ahr:124 max:148

Tuesday Apr 7, 2020 #

Note
rhr:52 slept:8.0

6 AM

Workout 5:26 [3]
ahr:72 max:90

4 PM

Running long 1:56:38 intensity: (7 @0) + (5 @1) + (39 @2) + (26:28 @3) + (1:29:19 @4) 21.31 km (5:28 / km) +50m 5:25 / km
ahr:142 max:154 shoes: Asics DynaFlyte 3 SP

Monday Apr 6, 2020 #

Note
rhr:42 weight:70kg

7 AM

Cycling 29:29 intensity: (56 @1) + (5:25 @2) + (10:19 @3) + (12:49 @4) 10.3 km (21.0 kph) +113m
ahr:134 max:153

5 PM

Cycling 40:00 intensity: (33 @0) + (1:58 @1) + (16:48 @2) + (11:43 @3) + (8:58 @4) 13.57 km (20.4 kph) +196m
ahr:125 max:151

6 PM

Workout (Yoga) 25:42 [1]
ahr:78 max:114

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