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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 17:

activity # timemileskm+m
  Cycling3 5:02:54 51.99(10.3/h) 83.67(16.6/h) 1535
  Running2 1:10:09 8.56(8:12) 13.77(5:06) 180
  Orienteering1 1:10:05 3.73(18:47) 6.01(11:40) 26017 /17c100%
  Strength2 55:00
  Workout3 42:00
  Total11 9:00:08 64.28 103.44 197617 /17c100%
  [1-5]11 8:59:55
averages - weight:69kg

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MoTuWeThFrSaSu

Sunday Sep 17 #

11 AM

Cycling 3:45:31 [3] 61.46 km (16.4 kph) +1188m

8 PM

Workout 7:00 [2]

Saturday Sep 16 #

9 AM

Orienteering 1:10:05 [3] 6.01 km (11:40 / km) +260m 9:36 / km
spiked:17/17c shoes: INOV8 X-Talon 212

Checking control sites for our upcoming comp.
https://www.attackpoint.org/eventdetail.jsp/event_...
2 PM

Strength 30:00 [4]

Friday Sep 15 #

Note
weight:68.9kg (rest day)

Thursday Sep 14 #

4 PM

Running intervals 33:41 intensity: (5 @0) + (17 @1) + (4:55 @2) + (12:52 @3) + (9:12 @4) + (6:20 @5) 6.19 km (5:27 / km) +72m 5:09 / km
ahr:144 max:170 shoes: Nike Free 5.0+

3x lake round (1070m / 5 hm) @4:13, 4:16, 4:32 min +warmuo/cooldown
Tired legs from the Tuesday training and the round slippy on some part. Should have made another training today.
8 PM

Workout 15:00 [2]

Wednesday Sep 13 #

Note
weight:69.4kg

8 PM

Workout 20:00 [4]

Tuesday Sep 12 #

6 PM

Running 36:28 intensity: (8 @0) + (8 @1) + (2 @2) + (5:23 @3) + (30:34 @4) + (13 @5) 7.59 km (4:48 / km) +109m 4:29 / km
ahr:151 max:164 shoes: Nike Flex 2014 Run

Monday Sep 11 #

Note
weight:68.8kg

7 AM

Cycling 31:05 [3] 9.96 km (19.2 kph) +111m

To work.
5 PM

Cycling 46:18 [3] 12.24 km (15.9 kph) +237m

Back home with a stop at the gym.
6 PM

Strength 25:00 [4]

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