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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Nov 26:

activity # timemileskm+m
  Running3 2:19:49 15.03(9:18) 24.19(5:47) 344
  Orienteering2 2:11:15 11.52(11:23) 18.54(7:05) 36816 /19c84%
  Strength2 1:30:00
  Workout2 1:15:00
  Total8 7:16:04 26.56 42.74 71116 /19c84%
  [1-5]8 7:15:33
averages - weight:69.3kg

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MoTuWeThFrSaSu

Sunday Nov 26 #

11 AM

Orienteering 1:29:43 intensity: (1 @0) + (12 @1) + (5:50 @2) + (48:36 @3) + (35:04 @4) * 13.44 km (6:40 / km) +318m 5:58 / km
ahr:141 max:161 spiked:14/16c shoes: Asics Gel-FujiTrabuco 4

Easy track based orienteering as long jog. Together with Jakob in the first snow of the season.

Saturday Nov 25 #

10 AM

Strength 35:00 [4]

1 PM

Running warm up/down 20:10 intensity: (7 @1) + (7 @2) + (14:30 @3) + (5:26 @4) 3.28 km (6:09 / km) +68m 5:34 / km
ahr:142 max:153 shoes: INOV8 X-Talon 212

To map.

Orienteering 41:32 intensity: (4:14 @2) + (18:28 @3) + (18:50 @4) *** 5.1 km (8:09 / km) +49m 7:46 / km
ahr:143 max:163 spiked:2/3c shoes: INOV8 X-Talon 212

Partener memory o. Lead to 2, 4 and 11.River on the map was uncrossable so we skiped controls 6 to 10.

Running warm up/down 20:42 intensity: (52 @2) + (11:38 @3) + (8:12 @4) 3.58 km (5:47 / km) +49m 5:25 / km
ahr:143 max:158 shoes: INOV8 X-Talon 212

Back home.

Friday Nov 24 #

Note
weight:68.8kg

10 AM

Workout 40:00 [4]

Thursday Nov 23 #

5 PM

Running 41:31 intensity: (30 @0) + (36 @1) + (3:52 @2) + (17:08 @3) + (12:09 @4) + (7:16 @5) 7.73 km (5:22 / km) +117m 5:00 / km
ahr:145 max:180 shoes: Nike Zoom Air Pegasus 32

Wednesday Nov 22 #

Note
weight:69.1kg

4 PM

Strength 55:00 [4]

Tuesday Nov 21 #

5 PM

Running intervals 57:26 intensity: (2:31 @1) + (14:45 @2) + (14:27 @3) + (20:55 @4) + (4:48 @5) 9.6 km (5:59 / km) +110m 5:40 / km
ahr:128 max:170 shoes: Asics Gel-FujiTrabuco 4

3 x 2 km (8:28, 8:41, 8:52 min) +warmup/cooldown
Dark and mist so a little bit scary and not the best conditions for running fast.

Monday Nov 20 #

Note
weight:69.9kg

6 PM

Workout 35:00 [4]

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