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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending May 16, 2021:

activity # timemileskm+m
  Running3 2:48:59 17.8(9:30) 28.65(5:54) 497
  Cycling4 2:39:15 29.02(10.9/h) 46.7(17.6/h) 780
  Workout5 1:19:28
  Orienteering1 47:59 4.02(11:56) 6.47(7:25) 694 /7c57%
  Total12 7:35:41 50.84 81.81 13454 /7c57%
  [1-5]12 7:34:03
averages - weight:70.4kg

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MoTuWeThFrSaSu

Sunday May 16, 2021 #

Note
weight:70.3kg

10 AM

Running long 1:34:08 intensity: (4 @1) + (3:14 @2) + (51:33 @3) + (39:17 @4) 16.38 km (5:45 / km) +219m 5:23 / km
ahr:138 max:154 shoes: Karhu Iconi Ortix 2020

4 PM

Workout (streching) 13:37 [1]
ahr:84 max:99

Saturday May 15, 2021 #

Note
weight:70.5kg

10 AM

Cycling warm up/down 19:23 intensity: (33 @0) + (1:48 @1) + (6:34 @2) + (8:03 @3) + (2:25 @4) 5.95 km (18.4 kph) +127m
ahr:123 max:146

Orienteering 47:59 intensity: (1:41 @1) + (11:33 @2) + (10:33 @3) + (22:06 @4) + (2:06 @5) ** 6.47 km (7:25 / km) +69m 7:03 / km
ahr:135 max:161 spiked:4/7c shoes: Inov8 Trailtalon 250

On an old not according to ISOM map. Wasn´t always easy.

Cycling warm up/down 16:51 intensity: (4 @0) + (3:25 @1) + (7:50 @2) + (4:40 @3) + (52 @4) 5.99 km (21.3 kph) +58m
ahr:116 max:140

8 PM

Workout (Pilates) 10:49 [3]
ahr:81 max:119

Friday May 14, 2021 #

3 PM

Workout (Yoga) 26:56 [2]
ahr:72 max:94

5 PM

Cycling 1:07:05 intensity: (30 @0) + (3:04 @1) + (14:01 @2) + (27:02 @3) + (14:33 @4) + (7:55 @5) 13.66 km (12.2 kph) +304m
ahr:134 max:212

Short MTB tour

Thursday May 13, 2021 #

1 PM

Running intervals 35:53 intensity: (1 @0) + (4 @1) + (5:38 @2) + (10:02 @3) + (13:33 @4) + (6:35 @5) 5.97 km (6:01 / km) +129m 5:26 / km
ahr:141 max:175 shoes: asics FujiTrabuco Pro

3x 3 min on hilly terrain (@3:59, 4:11, 4:11 min/km) +warmup/cooldown
9 PM

Workout 18:54 [3]
ahr:82 max:122

Wednesday May 12, 2021 #

Note
(rest day)

Tuesday May 11, 2021 #

6 AM

Workout 9:12 [3]
ahr:82 max:110

6 PM

Running 38:58 intensity: (7 @0) + (7 @1) + (3:04 @2) + (27:04 @3) + (8:36 @4) 6.31 km (6:11 / km) +149m 5:32 / km
ahr:133 max:151 shoes: asics FujiTrabuco Pro

Monday May 10, 2021 #

Note
weight:70.4kg

7 AM

Cycling 26:25 intensity: (17 @1) + (4:20 @2) + (6:08 @3) + (14:02 @4) + (1:38 @5) 10.38 km (23.6 kph) +118m
ahr:139 max:160

4 PM

Cycling 29:31 intensity: (23 @0) + (58 @1) + (7:11 @2) + (12:47 @3) + (8:12 @4) 10.72 km (21.8 kph) +174m
ahr:129 max:155

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