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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Nov 5, 2023:

activity # timemileskm+m
  Fieldwork1 4:17:14 5.48(46:57) 8.82(29:10) 215
  Orienteering2 1:32:49 7.94(11:41) 12.78(7:16) 2946 /6c100%
  Yoga3 38:10
  Hiking1 32:50 1.06(30:56) 1.71(19:13)
  Running2 19:10 1.72(11:08) 2.77(6:55)
  Workout1 4:22
  Total9 7:24:35 16.2 26.08 5086 /6c100%
  [1-5]9 7:24:16
averages - weight:70.5kg

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MoTuWeThFrSaSu

Sunday Nov 5, 2023 #

7 AM

Running 9:27 intensity: (1 @0) + (8 @1) + (2:02 @2) + (7:16 @3) 1.38 km (6:51 / km)
ahr:130 max:137 shoes: Nike Air Zoom Pegasus 39

9 AM

Orienteering 44:30 intensity: (18 @0) + (1:19 @1) + (5:03 @2) + (15:29 @3) + (22:21 @4) * 6.77 km (6:35 / km) +148m 5:56 / km
ahr:141 max:164 shoes: VJ IRock 3

Relay starts. Start the fast group. So just run around.

Saturday Nov 4, 2023 #

7 AM

Running 9:43 intensity: (8 @1) + (1:20 @2) + (7:35 @3) + (40 @4) 1.39 km (6:59 / km)
ahr:136 max:147 shoes: Nike Air Zoom Pegasus 39

4 PM

Orienteering 48:19 intensity: (22 @1) + (3:06 @2) + (27:22 @3) + (17:29 @4) *** 6.02 km (8:02 / km) +145m 7:10 / km
ahr:142 max:163 spiked:6/6c shoes: VJ Integrator StarStud 19

Pick controls. Already a little dark in the forest so I used a headlamp to read the map.
9 PM

Hiking 32:50 intensity: (34 @1) + (7:10 @2) + (23:27 @3) + (1:18 @4) + (21 @5) 1.71 km (19:13 / km)
ahr:132 max:170 shoes: Nike Air Zoom Pegasus 39

Friday Nov 3, 2023 #

6 AM

Yoga 15:07 [1]
ahr:65 max:91

Wednesday Nov 1, 2023 #

Note
weight:70.5kg

9 AM

Fieldwork 4:17:14 [1] 8.82 km (29:10 / km) +215m 26:00 / km
ahr:91 max:148 shoes: Quechua MH500

6 PM

Yoga 15:43 [1]
ahr:77 max:108

Tuesday Oct 31, 2023 #

Note
(rest day)

Monday Oct 30, 2023 #

6 PM

Yoga 7:20 [1]
ahr:71 max:93

Workout (blackroll) 4:22 [1]
ahr:71 max:81

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