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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Feb 11:

activity # timemileskm+m
  Strength3 2:35:00
  Orienteering2 2:12:40 10.14(13:05) 16.32(8:08) 36123 /26c88%
  Running6 1:58:20 12.18(9:43) 19.61(6:02) 343
  Workout5 1:23:00
  Total12 8:09:00 22.32 35.93 70323 /26c88%
  [1-5]12 8:08:31
averages - weight:70.2kg

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MoTuWeThFrSaSu

Sunday Feb 11 #

Note
weight:69.9kg

2 PM

Running 41:27 intensity: (5 @0) + (6 @1) + (2:41 @2) + (16:35 @3) + (16:23 @4) + (5:37 @5) 6.77 km (6:07 / km) +159m 5:29 / km
ahr:147 max:173 shoes: Asics Gel-FujiTrabuco 4

Pyramide run. 0,5, 1, 2, 3, 2, 1, 0,5 min with 1 min brake (@3:25, 3:37, 3:59, 4:03, 3:57, 3:53, 3:46 min/km) +warmup/cooldown.
3 PM

Workout 12:00 [1]

6 PM

Workout 19:00 [3]

Saturday Feb 10 #

11 AM

Strength 20:00 [3]

2 PM

Running warm up/down 13:14 intensity: (15 @0) + (19 @1) + (22 @2) + (3:12 @3) + (8:05 @4) + (1:01 @5) 2.27 km (5:50 / km) +85m 4:55 / km
ahr:149 max:168 shoes: INOV8 X-Talon 212

Orienteering 1:27:03 intensity: (10:37 @2) + (30:31 @3) + (37:23 @4) + (8:32 @5) ** 11.4 km (7:38 / km) +232m 6:56 / km
ahr:145 max:182 spiked:13/14c shoes: INOV8 X-Talon 212

Old, not so technical and now very green map but it´s always nice to train on to so well know terrain.
3 PM

Running warm up/down 11:36 intensity: (38 @2) + (7:01 @3) + (3:57 @4) 2.08 km (5:34 / km) +29m 5:12 / km
ahr:140 max:159 shoes: INOV8 X-Talon 212

Friday Feb 9 #

Note
weight:70.5kg

7 PM

Strength 55:00 [4]

Thursday Feb 8 #

6 PM

Workout 9:00 [1]

Running intervals 35:00 [5] 5.9 km (5:56 / km) +10m 5:53 / km
shoes: Nike Free 5.0+

6x 500 m (1:38, 1:47. 1:46, 1:47, 1:49, 1:50 min) +warmup/cooldown

Wednesday Feb 7 #

Note
weight:70.4kg

5 PM

Strength 1:20:00 [4]

Tuesday Feb 6 #

6 PM

Running warm up/down 11:09 intensity: (9 @0) + (24 @1) + (3:05 @2) + (3:13 @3) + (4:18 @4) 1.62 km (6:54 / km) +59m 5:50 / km
ahr:135 max:158 shoes: VJ Integrator (2016)

Orienteering 45:37 intensity: (10:59 @1) + (21:46 @2) + (9:00 @3) + (3:52 @4) *** 4.92 km (9:17 / km) +129m 8:12 / km
ahr:119 max:156 spiked:10/12c shoes: VJ Integrator (2016)

Old map and no markers made it more tricky than expected. Didn´t spen dto much time in identifying the opject when I was sure that I was in the right spot.
7 PM

Workout 10:00 [1]

Running warm up/down 5:54 intensity: (3:19 @1) + (2:35 @2) 0.97 km (6:05 / km)
ahr:108 max:117 shoes: VJ Integrator (2016)

Monday Feb 5 #

Note
weight:70kg

6 PM

Workout 33:00 [3]

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