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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jan 28:

activity # timemileskm+m
  Hiking1 2:40:00 7.58(21:06) 12.2(13:07) 260
  Running5 2:36:30 17.44(8:59) 28.06(5:35) 340
  Orienteering2 1:21:08 6.43(12:37) 10.35(7:50) 23813 /13c100%
  Workout4 1:20:00
  Strength1 1:15:00
  Total11 9:12:38 31.45 50.61 83813 /13c100%
  [1-5]11 9:12:15
averages - weight:70.8kg

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MoTuWeThFrSaSu

Sunday Jan 28 #

10 AM

Running warm up/down 3:54 intensity: (12 @1) + (30 @2) + (35 @3) + (2:37 @4) 0.67 km (5:49 / km) +8m 5:29 / km
ahr:142 max:158 shoes: VJ Integrator (2016)

Orienteering race 55:27 intensity: (1 @1) + (27 @2) + (15:13 @3) + (35:09 @4) + (4:37 @5) 7.48 km (7:25 / km) +135m 6:48 / km
ahr:152 max:174 shoes: VJ Integrator (2016)

8 PM

Workout 33:00 [3]

Saturday Jan 27 #

9 AM

Hiking 2:40:00 [1] 12.2 km (13:07 / km) +260m 11:51 / km
shoes: Asics Gel-FujiTrabuco 4

Rommelag hiking day.
3 PM

Running warm up/down 3:37 intensity: (15 @0) + (5 @1) + (16 @2) + (24 @3) + (1:28 @4) + (1:09 @5) 0.57 km (6:17 / km) +47m 4:28 / km
ahr:148 max:170 shoes: Walsh PB Elite Trainer

Orienteering intervals 25:41 intensity: (1:02 @1) + (4:40 @2) + (7:46 @3) + (9:05 @4) + (3:08 @5) ** 2.87 km (8:57 / km) +103m 7:35 / km
ahr:142 max:176 spiked:13/13c shoes: Walsh PB Elite Trainer

Had to skip control 5 because of forrest works.

Running warm up/down 3:24 intensity: (2 @2) + (1:53 @3) + (1:29 @4) 0.64 km (5:16 / km)
ahr:144 max:153 shoes: Walsh PB Elite Trainer

Friday Jan 26 #

Note
weight:70.9kg

Note
(rest day)

Thursday Jan 25 #

4 PM

Running intervals 18:48 intensity: (12 @1) + (1:28 @2) + (7:05 @3) + (5:31 @4) + (4:32 @5) 3.69 km (5:06 / km) +24m 4:56 / km
ahr:149 max:171 shoes: Nike Free 5.0+

10x 30 s with 15s brake +warmup/cooldown
8 PM

Workout 15:00 [2]

Wednesday Jan 24 #

4 PM

Running 46:56 intensity: (5 @0) + (10 @1) + (1:45 @2) + (42:00 @3) + (2:56 @4) 8.69 km (5:24 / km) +5m 5:23 / km
ahr:140 max:150 shoes: Nike Zoom Air Pegasus 32

8 PM

Workout 20:00 [3]

Tuesday Jan 23 #

Note
weight:70.9kg

5 PM

Running long 1:19:51 intensity: (3 @0) + (6 @1) + (3:43 @2) + (44:16 @3) + (31:43 @4) 13.79 km (5:47 / km) +256m 5:18 / km
ahr:143 max:161 shoes: Asics Gel-FujiTrabuco 4

8 PM

Workout 12:00 [1]

Monday Jan 22 #

4 PM

Strength 1:15:00 [4]

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