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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Orienteering3 2:39:56 10.3(15:32) 16.57(9:39) 78858 /64c90%
  Running5 1:58:18 13.94(8:29) 22.43(5:16) 269
  Workout2 40:00
  Strength1 35:00
  Total8 5:53:14 24.24 39.01 105758 /64c90%
  [1-5]8 5:52:49
averages - weight:68.6kg

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

11 AM

Orienteering race 1:27:20 [5] *** 7.83 km (11:09 / km) +454m 8:39 / km
spiked:25/28c shoes: VJ Integrator (2016)

Should be a long distance but didn´t look like. Wrong scale (1:7500) but the controls were set so short that there was no big problem. Map was much easier than it looks as a lot of the maped features didn´t really exist and the most of the controls could be seen from far away.
Part 1:


Part 2:

Running warm up/down 3:55 [2] 0.73 km (5:22 / km) +5m 5:13 / km
shoes: VJ Integrator (2016)

Saturday Oct 8, 2016 #

Event: Arge Alp Cup
 
1 PM

Running warm up/down 2:23 [3] 0.47 km (5:06 / km)
shoes: VJ Integrator (2016)

Orienteering race 52:43 [5] ** 6.29 km (8:23 / km) +241m 7:02 / km
spiked:27/30c shoes: VJ Integrator (2016)

Not really a nice course. Too much up- and downhill and a river crossing for one control.

Running warm up/down 2:50 [2] 0.41 km (6:59 / km)
shoes: VJ Integrator (2016)

Friday Oct 7, 2016 #

Note
(rest day)

Travel day.

Thursday Oct 6, 2016 #

Note
weight:68.8kg

5 PM

Running tempo 29:37 intensity: (5 @0) + (6 @1) + (2:19 @2) + (9:14 @3) + (15:20 @4) + (2:33 @5) 5.91 km (5:01 / km) +91m 4:39 / km
ahr:147 max:168 shoes: Nike Free 5.0+

3 km fast (13:00 min) +warmup/cooldown

Wednesday Oct 5, 2016 #

5 PM

Strength 35:00 [4]

8 PM

Workout 15:00 [2]

Tuesday Oct 4, 2016 #

6 PM

Running 1:11:00 intensity: (11 @0) + (6 @1) + (2:39 @2) + (55:31 @3) + (12:33 @4) 13.36 km (5:19 / km) +137m 5:03 / km
ahr:140 max:154 shoes: Asics Gel-FujiTrabuco 4

Monday Oct 3, 2016 #

Note
weight:68.3kg

3 PM

Running warm up/down 4:30 intensity: (9 @0) + (5 @1) + (14 @2) + (2:31 @3) + (1:31 @4) 0.79 km (5:43 / km) +36m 4:39 / km
ahr:138 max:152 shoes: INOV8 X-Talon 212

Orienteering 19:53 intensity: (21 @1) + (3:50 @2) + (9:01 @3) + (6:13 @4) + (28 @5) ** 2.45 km (8:06 / km) +94m 6:48 / km
ahr:139 max:165 spiked:6/6c shoes: INOV8 X-Talon 212

Short, easy, but at least I used a map.

Running warm up/down 4:03 intensity: (1 @1) + (11 @2) + (2:56 @3) + (55 @4) 0.77 km (5:15 / km)
ahr:141 max:152 shoes: INOV8 X-Talon 212

8 PM

Workout 25:00 [4]

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