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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Feb 28:

activity # timemileskm+m
  Cycling6 3:54:00 52.0(13.3/h) 83.69(21.5/h) 933
  Running3 3:33:09 23.96(8:54) 38.56(5:32) 403
  Workout6 2:11:07
  Orienteering1 33:30 1.99(16:49) 3.21(10:27) 1637 /10c70%
  Total16 10:11:46 77.96 125.46 15007 /10c70%
  [1-5]16 10:09:40
averages - weight:71.7kg

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MoTuWeThFrSaSu

Sunday Feb 28 #

10 AM

Workout (Yoga) 28:29 [2]
ahr:63 max:91

1 PM

Running long 1:56:47 intensity: (2 @0) + (5 @1) + (20 @2) + (21:33 @3) + (1:34:35 @4) + (12 @5) 21.36 km (5:28 / km) +142m 5:18 / km
ahr:143 max:158 shoes: Asics DynaFlyte 3 SP

Saturday Feb 27 #

10 AM

Workout 28:14 [2]
ahr:84 max:142

1 PM

Cycling 52:08 intensity: (23 @0) + (1:02 @1) + (1:24 @2) + (29:24 @3) + (19:55 @4) 20.44 km (23.5 kph) +178m
ahr:136 max:152

2 PM

Orienteering 33:30 intensity: (1:01 @0) + (3:02 @1) + (11:11 @2) + (13:36 @3) + (4:40 @4) *** 3.21 km (10:27 / km) +163m 8:20 / km
ahr:123 max:156 spiked:7/10c shoes: NVII Terra Dobb

Rerun the M16 course from our last years regional ranking event. Slow running and some poor orienteering but still bet 6 out of 7 from the competition.


Splits
3 PM

Cycling 58:21 intensity: (18 @1) + (15:07 @2) + (42:56 @3) 20.39 km (21.0 kph) +146m
ahr:126 max:137

Friday Feb 26 #

Note
weight:71.7kg

6 AM

Cycling 27:23 [3] 10.56 km (23.1 kph) +132m

3 PM

Cycling 32:04 intensity: (1:08 @1) + (7:19 @2) + (14:45 @3) + (8:52 @4) 10.9 km (20.4 kph) +177m
ahr:129 max:149

8 PM

Workout (Yoga) 10:38 [1]
ahr:76 max:99

Thursday Feb 25 #

6 AM

Workout (Yoga) 13:36 [1]
ahr:70 max:100

4 PM

Running intervals 32:55 intensity: (5 @0) + (35 @1) + (6:45 @2) + (10:01 @3) + (9:17 @4) + (6:12 @5) 5.47 km (6:01 / km) +117m 5:26 / km
ahr:139 max:177 shoes: asics FujiTrabuco Pro

3x 3 min on shlightly hilly terrain (0,78, 0,71, 0,76 km) +warmup/cooldown

Wednesday Feb 24 #

Note
weight:71.8kg

6 AM

Cycling 30:26 intensity: (1:18 @1) + (5:51 @2) + (13:51 @3) + (9:26 @4) 10.3 km (20.3 kph) +113m
ahr:131 max:152

4 PM

Cycling 33:38 intensity: (7 @0) + (1:24 @1) + (6:15 @2) + (18:22 @3) + (7:30 @4) 11.11 km (19.8 kph) +187m
ahr:130 max:152

7 PM

Workout 37:31 [3]
ahr:85 max:124

Tuesday Feb 23 #

5 PM

Running 1:03:27 intensity: (28 @0) + (15 @1) + (6 @2) + (25:34 @3) + (37:04 @4) 11.74 km (5:24 / km) +144m 5:06 / km
ahr:140 max:153 shoes: Inov8 Trailtalon 250

Monday Feb 22 #

Note
weight:71.5kg

6 AM

Workout (Yoga) 12:39 [1]
ahr:78 max:103

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