Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Aug 2, 2020:

activity # timemileskm+m
  Running5 5:37:37 36.69(9:12) 59.05(5:43) 684
  Fieldwork1 3:36:24 3.95(54:45) 6.36(34:02) 259
  Workout6 1:29:16
  Cycling2 1:09:10 12.81(11.1/h) 20.61(17.9/h) 304
  Orienteering1 36:04 2.26(15:55) 3.64(9:54) 88
  Total13 12:28:31 55.71 89.66 1335
  [1-5]13 12:23:43
averages - rhr:53 weight:70.3kg

«»
4:04
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 2, 2020 #

Note
rhr:56 weight:70kg

9 AM

Running 3:02:58 intensity: (1 @1) + (1:55 @2) + (1:30:05 @3) + (1:26:04 @4) + (4:53 @5) 30.5 km (6:00 / km) +419m 5:37 / km
ahr:140 max:162 shoes: asics FujiTrabuco Pro

Saturday Aug 1, 2020 #

Note
rhr:53

10 AM

Fieldwork 3:36:24 [1] 6.36 km (34:02 / km) +259m 28:16 / km
shoes: Salomon XT Shigarri

Found the first blackberries to eat.
9 PM

Workout (Yoga) 28:18 [2]
ahr:72 max:108

Friday Jul 31, 2020 #

9 PM

Running tempo 58:38 intensity: (9 @0) + (4 @1) + (3:07 @2) + (12:06 @3) + (43:12 @4) 11.19 km (5:14 / km) +92m 5:02 / km
ahr:142 max:155 shoes: Nike Flex 2014 Run

5 k in planned marathon speed (4:54 min/km) +warmup/cooldown

Thursday Jul 30, 2020 #

Note
weight:70.8kg

8 PM

Workout 21:47 [3]
ahr:94 max:117

Wednesday Jul 29, 2020 #

Note
rhr:53

6 AM

Workout 5:45 [3]
ahr:72 max:114

4 PM

Running 43:39 intensity: (4 @0) + (7 @1) + (3:21 @2) + (23:17 @3) + (16:50 @4) 7.49 km (5:50 / km) +147m 5:19 / km
ahr:135 max:156 shoes: Lunge Neo Run

10 PM

Workout (streching) 18:51 [1]
ahr:79 max:110

Tuesday Jul 28, 2020 #

Note
rhr:50 weight:70kg

7 AM

Cycling 28:10 intensity: (1:25 @1) + (7:36 @2) + (15:47 @3) + (3:22 @4) 10.11 km (21.5 kph) +103m
ahr:126 max:145

5 PM

Cycling 27:46 intensity: (1:22 @0) + (4:52 @1) + (7:49 @2) + (9:21 @3) + (4:22 @4) 6.86 km (14.8 kph) +168m
ahr:120 max:150

Running intervals 41:15 intensity: (4:56 @2) + (14:54 @3) + (9:45 @4) + (11:40 @5) 7.73 km (5:20 / km) +23m 5:16 / km
ahr:143 max:173 shoes: Nike Free 5.0+

10 x 400 m with 400 m rest (1:27, 1:31, 1:33, 1:30, 1:33, 1:33, 1:33, 1:33, 1:21, 1:27 min). Target: 1:35 min

Cycling 13:14 intensity: (4:56 @1) + (4:56 @2) + (2:22 @3) + (1:00 @4) 3.64 km (16.5 kph) +33m
ahr:113 max:141

8 PM

Workout 9:16 intensity: (47 @0) + (8:04 @1) + (25 @2)
ahr:95 max:111

Monday Jul 27, 2020 #

Note
rhr:52

4 PM

Running warm up/down 5:31 intensity: (1 @0) + (5 @1) + (9 @2) + (5:16 @3) 1.07 km (5:09 / km)
ahr:131 max:137 shoes: VJ Integrator 17 StarStud

Orienteering 36:04 intensity: (2 @0) + (3:50 @1) + (13:20 @2) + (15:05 @3) + (3:47 @4) 3.64 km (9:54 / km) +88m 8:50 / km
ahr:123 max:152 shoes: VJ Integrator 17 StarStud

Short course on a temporary permanent orienteering course as recovery run.

Running warm up/down 5:36 intensity: (1 @1) + (17 @2) + (2:47 @3) + (2:31 @4) 1.07 km (5:14 / km) +4m 5:09 / km
ahr:138 max:145 shoes: VJ Integrator 17 StarStud

8 PM

Workout 5:19 intensity: (2:23 @0) + (1:19 @1) + (26 @2) + (26 @3) + (45 @4)
ahr:97 max:146

« Earlier | Later »