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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending May 6:

activity # timemileskm+m
  Running3 3:04:58 21.35(8:40) 34.36(5:23) 406
  Strength1 1:00:00
  Hiking1 41:43 2.0(20:52) 3.22(12:58) 76
  Workout1 18:00
  Total5 5:04:41 23.35 37.58 482
  [1-5]5 5:04:18
averages - weight:69.9kg

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MoTuWeThFrSaSu

Sunday May 6 #

Note
(rest day)

Travel day.

Saturday May 5 #

8 PM

Running warm up/down 6:39 intensity: (8 @1) + (27 @2) + (2:14 @3) + (3:50 @4) 1.28 km (5:12 / km) +9m 5:02 / km
ahr:144 max:158 shoes: Nike Zoom Air Pegasus 32

Running 1:07:42 intensity: (5 @3) + (22:11 @4) + (45:26 @5) 13.43 km (5:03 / km) +40m 4:58 / km
ahr:166 max:178 shoes: Nike Zoom Air Pegasus 32

Arrival at KL Intl. Airport 3 pm. Start of the race in Putrajaya 8:30 pm. Maybe one of my crazier idears. 13 k night race throght the streets of Putrajaya. Tropical heat, palm trees birds and muezzins (instead of spectators) quite different from racing in Germany. Lots of sloe people in the front row (same like in Germany) slows down at the first 0.5 k. Had to spare the track on the last 1.5 km with the (very slow) main field of the 5 k race. Also slows down but I´m not sure if I would have run this part faster on a free track.
Update: official results are now out made the 29th out of 2775
results: http://results.checkpointspot.asia/Results.aspx?CI...

Hiking warm up/down 41:43 [1] 3.22 km (12:58 / km) +76m 11:36 / km

Instead of searching for a Taxi I decided to walk the 3 k back to the railwaystation as cooldown.

Friday May 4 #

Note
(rest day)

Travel day.

Thursday May 3 #

Note
(rest day)

Travel preparations.

Wednesday May 2 #

Note
weight:70kg

5 PM

Running 39:42 intensity: (8 @0) + (11 @1) + (1:55 @2) + (22:14 @3) + (15:14 @4) 7.56 km (5:15 / km) +105m 4:55 / km
ahr:142 max:158 shoes: Nike Flex 2014 Run

Tuesday May 1 #

10 AM

Strength 1:00:00 [4]

2 PM

Running 1:10:55 intensity: (15 @0) + (23 @1) + (2:42 @2) + (28:32 @3) + (32:11 @4) + (6:52 @5) 12.09 km (5:52 / km) +253m 5:19 / km
ahr:147 max:187 shoes: asics GEL-Kanaku 2

5 PM

Workout 18:00 [1]

Monday Apr 30 #

Note
weight:69.9kg (rest day)

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