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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  Orienteering2 3:13:33 3.7 5.96 30127 /37c72%
  Running2 1:55:40 12.35(9:22) 19.88(5:49) 568
  Cycling2 1:12:27 14.46(12.0/h) 23.28(19.3/h) 349
  Strength2 1:00:00
  Workout2 50:00
  Total10 8:11:40 30.52 49.12 121827 /37c72%
  [1-5]10 8:11:25
averages - weight:67.3kg

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

Note
weight:67.2kg

11 AM

Running 1:04:23 intensity: (4 @0) + (12 @1) + (3:00 @2) + (24:19 @3) + (36:41 @4) + (7 @5) 11.57 km (5:34 / km) +271m 4:59 / km
ahr:145 max:164 shoes: Karhu Flow Trainer III

6 PM

Workout 30:00 [4]

Saturday Sep 17, 2016 #

11 AM

Running 51:17 intensity: (11 @0) + (1:07 @1) + (8:42 @2) + (23:07 @3) + (15:10 @4) + (3:00 @5) 8.31 km (6:10 / km) +297m 5:14 / km
ahr:140 max:174 shoes: Asics Gel-FujiTrabuco 4

Running hills. 5x 220 m/25 hm (@ 1:05, 1:04, 1:11, 1:12, 1:13 min) +warmup/cooldown
2 PM

Strength 35:00 [4]

Friday Sep 16, 2016 #

Note
weight:68kg

9 PM

Workout 20:00 [3]

Thursday Sep 15, 2016 #

5 PM

Orienteering 1:40:51 [2] *** +175m
ahr:117 max:163 spiked:13/16c shoes: INOV8 X-Talon 212

Check control markers, so again no map and no track,

Wednesday Sep 14, 2016 #

Note
weight:67.5kg

7 AM

Cycling 29:54 intensity: (38 @1) + (4:00 @2) + (11:41 @3) + (13:35 @4) 10.51 km (21.1 kph) +119m
ahr:140 max:156

To work.
4 PM

Cycling 42:33 [3] 12.77 km (18.0 kph) +231m

Back home.
5 PM

Strength 25:00 [4]

Tuesday Sep 13, 2016 #

5 PM

Orienteering 1:32:42 [2] *** 5.96 km (15:33 / km) +126m 14:04 / km
ahr:109 max:148 spiked:14/21c shoes: INOV8 X-Talon 212

Check control marks for our upcoming event. So no map and no track.

Monday Sep 12, 2016 #

Note
weight:66.5kg (rest day)

Donate blood.

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