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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 16, 2012:

activity # timemileskm+m
  Orienteering3 3:14:09 16.7(11:38) 26.87(7:14) 60560 /67c89%
  Cycling4 2:32:48 29.3(11.5/h) 47.15(18.5/h) 692
  Running1 1:10:40 7.58(9:19) 12.2(5:48) 290
  Strength1 45:00
  Workout2 45:00
  Total11 8:27:37 53.57 86.22 158760 /67c89%
averages - weight:69.5kg

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MoTuWeThFrSaSu

Sunday Sep 16, 2012 #

10 AM

Orienteering 10:39 [3] **** 1.31 km (8:08 / km) +40m 7:03 / km
spiked:5/5c shoes: VJ Integrator (2012)

WRE-Warmup

Orienteering race 1:15:14 [5] **** 9.71 km (7:45 / km) +255m 6:51 / km
spiked:20/21c shoes: VJ Integrator (2012)

Last German world ranking event of this year. Nice course but some parts were similar to yesterdays realy course. To 1st and 8th control I take the lazy track option.

H21E / H20 - Splits

Saturday Sep 15, 2012 #

2 PM

Orienteering race 1:18:59 [5] **** 11.01 km (7:10 / km) +300m 6:19 / km
spiked:15/19c shoes: VJ Integrator (2012)

Some small problems and running speed feels slow. According to my GPS-tracking speed was OK but I think should have done this faster.

Friday Sep 14, 2012 #

8 PM

Orienteering race 29:17 [5] *** 4.84 km (6:03 / km) +10m 5:59 / km
spiked:20/22c shoes: Nike Air Pegasus+ 27

DPT night sprint.

Thursday Sep 13, 2012 #

7 AM

Cycling 29:33 [3] 10.28 km (20.9 kph) +107m

To work.
5 PM

Cycling 57:08 [3] 16.23 km (17.0 kph) +286m

Back home with some extra km.
8 PM

Workout 15:00 [3]

Wednesday Sep 12, 2012 #

7 PM

Strength 45:00 [4]

Tuesday Sep 11, 2012 #

7 AM

Cycling 28:28 [3] 10.26 km (21.6 kph) +108m

To work.
4 PM

Cycling 37:39 [3] 10.38 km (16.5 kph) +192m

Back home. Rain and windy.
6 PM

Running 1:10:40 [4] 12.2 km (5:48 / km) +290m 5:11 / km
ahr:144 max:162 shoes: Icebug Gripmaster

Monday Sep 10, 2012 #

Note
weight:69.5kg

8 PM

Workout 30:00 [3]

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