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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending May 7, 2023:

activity # timemileskm+m
  Orienteering3 4:25:40 17.21(15:26) 27.7(9:36) 106630 /35c85%
  Cycling1 1:24:41 15.61(11.1/h) 25.12(17.8/h) 372
  Hiking1 1:19:43 3.8(21:00) 6.11(13:03) 169
  Running4 55:19 6.13(9:02) 9.86(5:37) 16524 /28c85%
  Yoga1 27:05
  Stretching2 13:44
  Total8 8:46:12 42.74 68.79 177254 /63c85%
  [1-5]8 8:40:42

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MoTuWeThFrSaSu

Sunday May 7, 2023 #

Event: BRL Lang
 
10 AM

Running warm up/down 5:19 intensity: (7 @1) + (26 @2) + (1:59 @3) + (2:47 @4) *** 0.88 km (6:05 / km) +13m 5:39 / km
ahr:142 max:162 spiked:24/28c shoes: VJ Integrator StarStud 19

Still looking for the long distance. But good Jukola preparation I think.

Orienteering 2:37:30 intensity: (4:15 @1) + (10:51 @2) + (1:00:47 @3) + (1:12:05 @4) + (9:32 @5) 17.37 km (9:04 / km) +700m 7:33 / km
ahr:145 max:183

Saturday May 6, 2023 #

Event: German Championships Middle Distance
 
9 AM

Orienteering 40:37 intensity: (3 @0) + (44 @1) + (2:24 @2) + (9:05 @3) + (27:59 @4) + (22 @5) *** 3.94 km (10:18 / km) +75m 9:24 / km
ahr:146 max:172 spiked:9/11c shoes: NVII Crazy Lite F2

Model Event for the WREs. Not much relevant for the WREs.
2 PM

Running warm up/down 5:56 intensity: (6 @1) + (11 @2) + (8 @3) + (4:54 @4) + (37 @5) 1.0 km (5:58 / km) +10m 5:41 / km
ahr:158 max:179 shoes: VJ Integrator StarStud 19

Orienteering race 1:07:33 intensity: (2 @1) + (3:15 @2) + (12:50 @3) + (48:34 @4) + (2:52 @5) *** 6.38 km (10:35 / km) +291m 8:37 / km
ahr:151 max:179 spiked:21/24c shoes: VJ Integrator StarStud 19

Start of the course was OK. Late it was mostly straight through green and stony area. Not so much middle distance.

Friday May 5, 2023 #

7 PM

Running 12:50 intensity: (4 @0) + (18 @1) + (3:05 @2) + (6:59 @3) + (2:24 @4) 2.08 km (6:11 / km) +54m 5:28 / km
ahr:135 max:150 shoes: Nike Air Zoom Pegasus 39

Stretching 8:12 [1]
ahr:79 max:94

Thursday May 4, 2023 #

5 PM

Running 31:14 intensity: (4 @0) + (9 @1) + (1:07 @2) + (17:09 @3) + (12:45 @4) 5.91 km (5:17 / km) +88m 4:55 / km
ahr:143 max:158 shoes: Nike Air Zoom Pegasus 39

Stretching 5:32 [1]
ahr:83 max:100

Wednesday May 3, 2023 #

Note
(rest day)

Tuesday May 2, 2023 #

5 PM

Cycling 1:24:41 intensity: (5:19 @0) + (20:28 @1) + (38:32 @2) + (18:30 @3) + (1:52 @4) 25.12 km (17.8 kph) +372m
ahr:116 max:149

Monday May 1, 2023 #

3 PM

Yoga 27:05 [2]
ahr:75 max:137

5 PM

Hiking 1:19:43 intensity: (43:49 @1) + (31:02 @2) + (4:16 @3) + (36 @4) 6.11 km (13:03 / km) +169m 11:28 / km
ahr:112 max:154 shoes: Merrel Vertis Ventilator

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