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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Nov 1, 2020:

activity # timemileskm+m
  Orienteering11 6:42:39 23.0(17:30) 37.01(10:53) 80448 /126c38%
  Running3 57:05 6.12(9:19) 9.85(5:48) 184
  Workout2 56:25
  Hiking1 20:28 1.23(16:35) 1.99(10:18) 66
  Total16 8:56:37 30.35 48.85 105448 /126c38%
  [1-5]16 8:45:01
averages - rhr:57 weight:69.6kg

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MoTuWeThFrSaSu

Sunday Nov 1, 2020 #

Note
rhr:56

10 AM

Running warm up/down 8:15 intensity: (1 @0) + (10 @1) + (19 @2) + (6:44 @3) + (1:01 @4) 1.21 km (6:48 / km)
ahr:133 max:143 shoes: Karhu Iconi Ortix 2020

Orienteering 8:00 intensity: (12 @0) + (4 @1) + (18 @2) + (6:59 @3) + (27 @4) ** 1.0 km (7:59 / km)
ahr:133 max:142 18c shoes: Karhu Iconi Ortix 2020

Sprinttraining Weilheim - part 1

Orienteering 6:16 intensity: (10 @1) + (6 @2) + (49 @3) + (5:00 @4) + (11 @5) ** 0.81 km (7:45 / km)
ahr:141 max:173 18c shoes: Karhu Iconi Ortix 2020

Sprinttraining Wilheim - part 2
11 AM

Orienteering 6:25 intensity: (10 @0) + (2 @1) + (8 @2) + (1:04 @3) + (5:01 @4) ** 0.83 km (7:43 / km)
ahr:139 max:150 18c shoes: Karhu Iconi Ortix 2020

Sprinttraining Weilheim - part 3

Orienteering 6:06 intensity: (13 @0) + (6 @1) + (4 @2) + (1:00 @3) + (4:43 @4) ** 0.84 km (7:17 / km)
ahr:140 max:152 18c shoes: Karhu Iconi Ortix 2020

Sprinttraining Weilheim - part 4
1 PM

Orienteering 7:46 intensity: (12 @1) + (6 @2) + (3:11 @3) + (4:17 @4) 1.47 km (5:17 / km)
ahr:139 max:150 shoes: NVII Crazy Lite F2

O-simulation easy

Orienteering 9:37 intensity: (8 @0) + (4 @1) + (19 @2) + (6:12 @3) + (2:54 @4) 1.21 km (7:56 / km)
ahr:135 max:150 shoes: NVII Crazy Lite F2

O-simulation hard

Orienteering 10:55 intensity: (4 @1) + (14 @2) + (4:36 @3) + (6:01 @4) 1.48 km (7:22 / km)
ahr:139 max:152 shoes: NVII Crazy Lite F2

O-simulation harder

Saturday Oct 31, 2020 #

Note
rhr:58

9 AM

Orienteering 1:20:50 intensity: (4:54 @0) + (15:44 @1) + (17:43 @2) + (33:30 @3) + (8:50 @4) + (9 @5) *** 7.34 km (11:01 / km) +196m 9:43 / km
ahr:119 max:158 spiked:6/9c shoes: NVII Crazy Lite F2

Set controls.
2 PM

Orienteering 15:42 [3] ** 2.3 km (6:50 / km) +106m 5:33 / km
ahr:115 max:149 spiked:1/1c shoes: NVII Crazy Lite F2

Pick 1 control.
3 PM

Orienteering 42:23 intensity: (5 @1) + (3:22 @2) + (9:15 @3) + (22:33 @4) + (7:08 @5) *** 4.5 km (9:25 / km) +123m 8:17 / km
ahr:145 max:172 spiked:5/5c shoes: NVII Crazy Lite F2

Pick controls.

Friday Oct 30, 2020 #

Note
rhr:55 weight:68.8kg

9 AM

Orienteering 43:17 intensity: (1:36 @0) + (4:20 @1) + (8:42 @2) + (11:12 @3) + (16:29 @4) + (58 @5) *** 3.43 km (12:36 / km) +87m 11:12 / km
ahr:130 max:168 spiked:8/8c shoes: NVII Terra Dobb

Set controls for the score training.
11 AM

Orienteering 53:45 intensity: (2:52 @0) + (8:15 @1) + (11:46 @2) + (18:46 @3) + (12:02 @4) + (4 @5) *** 4.55 km (11:48 / km) +134m 10:17 / km
ahr:123 max:159 spiked:11/11c shoes: NVII Terra Dobb

Re arange controls for the afternoon session.
1 PM

Running warm up/down 3:32 intensity: (1 @0) + (5 @1) + (15 @2) + (1:45 @3) + (1:25 @4) + (1 @5) 0.48 km (7:22 / km) +19m 6:09 / km
ahr:137 max:162 shoes: NVII Terra Dobb

2 PM

Orienteering 9:52 intensity: (28 @1) + (1:16 @2) + (5:05 @3) + (3:03 @4) ** 1.26 km (7:49 / km) +30m 7:00 / km
ahr:132 max:145 spiked:0/1c shoes: NVII Terra Dobb

Pick 1 control.
8 PM

Workout (Yoga) 20:30 [1]
ahr:73 max:104

Thursday Oct 29, 2020 #

Note
rhr:57

9 AM

Orienteering 41:20 intensity: (1:06 @0) + (16:11 @1) + (10:58 @2) + (6:59 @3) + (5:58 @4) + (8 @5) ** 2.29 km (18:04 / km) +50m 16:17 / km
ahr:114 max:162 spiked:6/7c shoes: NVII Terra Dobb

Set controls.
11 AM

Hiking 20:28 intensity: (2:38 @1) + (12:00 @2) + (3:44 @3) + (1:48 @4) + (18 @5) 1.99 km (10:18 / km) +66m 8:50 / km
ahr:118 max:162 shoes: NVII Terra Dobb

Brought some change clothes to the finish area.
12 PM

Orienteering 1:00:25 intensity: (23 @0) + (7:12 @1) + (20:46 @2) + (27:00 @3) + (5:04 @4) *** 3.69 km (16:22 / km) +79m 14:47 / km
ahr:122 max:150 spiked:11/12c shoes: NVII Terra Dobb

Pick control. Couldn´t find no. 208. Quite sure that it wasn´t in the right place.

Wednesday Oct 28, 2020 #

Note
rhr:60 weight:70.4kg

3 PM

Running 45:18 intensity: (4 @1) + (6 @2) + (9:11 @3) + (32:32 @4) + (3:25 @5) 8.16 km (5:33 / km) +165m 5:03 / km
ahr:145 max:162 shoes: asics FujiTrabuco Pro

9 PM

Workout (Yoga) 35:55 [2]
ahr:87 max:118

Tuesday Oct 27, 2020 #

Note
(rest day)

Monday Oct 26, 2020 #

Note
(rest day)

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