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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jun 7, 2020:

activity # timemileskm+m
  Running4 1:54:44 8.58(13:22) 13.81(8:18) 2649 /13c69%
  Workout4 1:47:57
  Orienteering1 1:31:23 4.65(19:40) 7.48(12:13) 32716 /19c84%
  Cycling1 59:40 8.03(8.1/h) 12.93(13.0/h) 289
  Total10 6:13:44 21.26 34.22 87925 /32c78%
  [1-5]10 6:13:00
averages - rhr:51 weight:69.6kg

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MoTuWeThFrSaSu

Sunday Jun 7, 2020 #

Note
rhr:55 weight:70.2kg

10 AM

Orienteering 1:31:23 intensity: (1 @0) + (1:11 @1) + (17:37 @2) + (42:12 @3) + (27:34 @4) + (2:48 @5) *** 7.48 km (12:13 / km) +327m 10:02 / km
ahr:133 max:163 spiked:16/19c shoes: VJ Integrator 17 StarStud

A new temporary permanent orienteering course from my club. Most of that part of the map have never been updated since 2011 so runability was often different from the map.
5 PM

Workout 37:03 [3]
ahr:100 max:149

Saturday Jun 6, 2020 #

Note
rhr:47

10 AM

Workout (Yoga) 35:11 [2]
ahr:78 max:111

2 PM

Running 38:50 intensity: (2 @0) + (5 @1) + (45 @2) + (16:20 @3) + (15:39 @4) + (5:59 @5) 6.49 km (5:59 / km) +112m 5:31 / km
ahr:144 max:169 shoes: Lunge Neo Run

Run the Garmin test for anaerobic threshold.
8 PM

Workout 7:37 [3]
ahr:94 max:110

Friday Jun 5, 2020 #

5 PM

Cycling 59:40 intensity: (37 @0) + (12:44 @1) + (26:58 @2) + (14:57 @3) + (4:24 @4) 12.93 km (13.0 kph) +289m
ahr:116 max:155

Thursday Jun 4, 2020 #

Note
(rest day)

Wednesday Jun 3, 2020 #

Note
(rest day)

Tuesday Jun 2, 2020 #

Note
(rest day)

Monday Jun 1, 2020 #

Note
rhr:52 weight:69kg

11 AM

Workout (Yoga) 28:06 [2]
ahr:106 max:131

1 PM

Running warm up/down 7:49 intensity: (3 @1) + (14 @2) + (4:34 @3) + (2:55 @4) + (3 @5) 1.39 km (5:36 / km) +32m 5:02 / km
ahr:137 max:158 shoes: VJ Integrator 17 StarStud

2 PM

Running 1:01:05 intensity: (4 @0) + (3:31 @1) + (29:13 @2) + (19:47 @3) + (8:30 @4) *** 4.65 km (13:08 / km) +97m 11:53 / km
ahr:123 max:152 spiked:9/13c shoes: VJ Integrator 17 StarStud

Training on a old reduced map. Didn´t work well as I wasn´ able to sort out any thing around 2nd control and so didn´t make it to 3,4 and 5. Maybe it would have worked with markers.
3 PM

Running warm up/down 7:00 intensity: (1:14 @3) + (4:26 @4) + (1:20 @5) 1.28 km (5:29 / km) +23m 5:02 / km
ahr:150 max:161 shoes: VJ Integrator 17 StarStud

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