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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  Orienteering4 1:45:14 8.94(11:47) 14.38(7:19) 22967 /71c94%
  Running5 1:31:01 9.49(9:36) 15.27(5:58) 283
  Workout4 1:15:00
  Cycling2 1:07:16 13.06(11.6/h) 21.02(18.7/h) 307
  Strength1 30:00
  Total12 6:08:31 31.48 50.67 82067 /71c94%
  [1-5]12 6:04:11
averages - weight:70.3kg

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

Event: Regional ranking event Baden-Württemberg
 
9 AM

Running warm up/down 3:54 [3] 0.68 km (5:43 / km) +2m 5:38 / km
shoes: Nike Zoom Air Pegasus 32

Orienteering race 18:36 [5] *** 3.17 km (5:51 / km) +50m 5:26 / km
spiked:22/22c shoes: Nike Zoom Air Pegasus 32

Couldn´t run very fast on the first technical part, but had a lot of fun.
1 PM

Running warm up/down 3:10 [3] 0.57 km (5:35 / km) +3m 5:25 / km
shoes: Nike Zoom Air Pegasus 32

Orienteering race 17:50 [5] ** 3.18 km (5:36 / km) +29m 5:21 / km
spiked:21/21c shoes: Nike Zoom Air Pegasus 32

Less technical that race 1. Gaves me a little better result but I enjoyed race 1 more. Final place 3rd in M35.
9 PM

Workout 10:00 [1]

Saturday Jun 9, 2018 #

Event: Regional middle distance champs Baden-Württemberg
 
1 PM

Running 4:10 [3] 0.75 km (5:34 / km) +17m 5:00 / km
shoes: VJ Integrator (2016)

Warmup with Bennie and Jakob

Orienteering race 41:47 [5] *** 5.06 km (8:16 / km) +102m 7:30 / km
spiked:14/16c shoes: VJ Integrator (2016)

Regional middle distance champs. 5th place in M35. Running speed in the first half was too slow.

Friday Jun 8, 2018 #

Note
weight:70.8kg (rest day)

Thursday Jun 7, 2018 #

4 PM

Running warm up/down 5:24 intensity: (5 @0) + (7 @1) + (49 @2) + (4:06 @3) + (17 @4) 0.92 km (5:53 / km) +11m 5:32 / km
ahr:134 max:150 shoes: VJ Integrator (2016)

Orienteering 27:01 intensity: (12 @0) + (1 @1) + (6:13 @2) + (12:14 @3) + (8:21 @4) *** 2.96 km (9:07 / km) +48m 8:26 / km
ahr:137 max:163 spiked:10/12c shoes: VJ Integrator (2016)

Spend too much time to look for map adjustments instead to focus on running. Good for the map, bad for my training.

Running warm up/down 3:14 intensity: (8 @2) + (1:29 @3) + (1:37 @4) 0.66 km (4:54 / km) +7m 4:39 / km
ahr:144 max:156 shoes: VJ Integrator (2016)

6 PM

Workout 40:00 [3]

Wednesday Jun 6, 2018 #

Note
weight:70.2kg

8 PM

Workout 15:00 [4]

Tuesday Jun 5, 2018 #

6 PM

Running 1:11:09 intensity: (8 @0) + (41 @1) + (11:16 @2) + (43:44 @3) + (15:20 @4) 11.69 km (6:05 / km) +242m 5:31 / km
ahr:137 max:158 shoes: asics GEL-Kanaku 2

Felt tired and didn´t get into the run. Just happy that I was able force me to 70 min training.
7 PM

Workout 10:00 [1]

Monday Jun 4, 2018 #

Note
weight:69.8kg

7 AM

Cycling 30:59 intensity: (2:10 @1) + (7:03 @2) + (19:51 @3) + (1:55 @4) 10.5 km (20.3 kph) +124m
ahr:131 max:148

5 PM

Cycling 36:17 intensity: (3:55 @0) + (8:43 @1) + (14:33 @2) + (9:06 @3) 10.52 km (17.4 kph) +184m
ahr:114 max:145

8 PM

Strength 30:00 [4]

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