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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Nov 8, 2020:

activity # timemileskm+m
  Cycling3 4:03:54 49.67(12.2/h) 79.94(19.7/h) 1411
  Workout3 1:24:07
  Running2 1:05:07 7.94(8:12) 12.78(5:06) 103
  Orienteering1 56:10 4.5(12:28) 7.25(7:45) 13215 /15c100%
  Athletics1 15:00
  Total10 7:44:18 62.11 99.96 164615 /15c100%
  [1-5]10 7:43:41
averages - rhr:49 weight:69.3kg

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MoTuWeThFrSaSu

Sunday Nov 8, 2020 #

Note
weight:69.8kg

10 AM

Orienteering 56:10 intensity: (1 @0) + (4 @1) + (3:08 @2) + (18:14 @3) + (33:01 @4) + (1:42 @5) *** 7.25 km (7:45 / km) +132m 7:06 / km
ahr:141 max:161 spiked:15/15c shoes: NVII Crazy Lite F2

Temporary permanent orienteering course
1 PM

Workout 22:42 [3]
ahr:100 max:144

Saturday Nov 7, 2020 #

1 PM

Cycling 3:04:35 intensity: (25 @0) + (27:16 @1) + (53:22 @2) + (53:51 @3) + (45:05 @4) + (4:36 @5) 57.66 km (18.7 kph) +1097m
ahr:126 max:166

Friday Nov 6, 2020 #

Note
rhr:51

4 PM

Athletics 15:00 [2]

8 PM

Workout (Yoga) 36:23 [2]
ahr:79 max:116

Thursday Nov 5, 2020 #

3 PM

Running warm up/down 3:05 intensity: (16 @2) + (1:50 @3) + (59 @4) 0.53 km (5:50 / km) +14m 5:10 / km
ahr:135 max:147 shoes: Asics DynaFlyte 3 SP

Running tempo 20:10 intensity: (2 @1) + (7 @2) + (8 @3) + (1:07 @4) + (18:46 @5) 5.02 km (4:01 / km) +15m 3:58 / km
ahr:162 max:173 shoes: Asics DynaFlyte 3 SP

Wednesday Nov 4, 2020 #

Note
(rest day)

Tuesday Nov 3, 2020 #

6 PM

Running 41:52 intensity: (3 @0) + (8 @1) + (1:47 @2) + (31:16 @3) + (8:38 @4) 7.23 km (5:48 / km) +75m 5:31 / km
ahr:135 max:152 shoes: Lunge Neo Run

Regeneration run.

Monday Nov 2, 2020 #

Note
rhr:47 weight:68.7kg

7 AM

Cycling 26:02 intensity: (9 @1) + (2:12 @2) + (8:38 @3) + (13:25 @4) + (1:38 @5) 11.15 km (25.7 kph) +129m
ahr:140 max:160

4 PM

Cycling 33:17 intensity: (8 @0) + (1:46 @1) + (12:06 @2) + (18:04 @3) + (1:13 @4) 11.14 km (20.1 kph) +185m
ahr:124 max:142

8 PM

Workout (Yoga) 25:02 [1]
ahr:61 max:86

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