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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Mar 24:

activity # timemileskm+m
  Orienteering2 3:47:36 15.96(14:16) 25.69(8:52) 35635 /42c83%
  Running5 2:52:14 17.79(9:41) 28.62(6:01) 333
  Workout7 1:08:04
  Strength1 40:00
  Total12 8:27:54 33.75 54.31 68935 /42c83%
averages - sleep:7.3 rhr:54 weight:68.4kg

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MoTuWeThFrSaSu

Sunday Mar 24 #

Event: BRL Lang-OL
 

Note
rhr:57 slept:7.5

11 AM

Running 3:16 intensity: (12 @2) + (15 @3) + (2:46 @4) + (3 @5) 0.6 km (5:25 / km)
ahr:148 max:159 shoes: VJ Integrator 17 StarStud

Orienteering 1:48:42 intensity: (26 @1) + (5:09 @2) + (24:27 @3) + (1:15:29 @4) + (3:11 @5) **** 12.63 km (8:36 / km) +189m 8:00 / km
ahr:143 max:172 spiked:20/23c shoes: VJ Integrator 17 StarStud

Looks like there less fallen trees than yesterday or it was just because you could see them better.

Saturday Mar 23 #

Event: DBK Nacht
 

Note
rhr:56

8 AM

Workout 9:58 [1]
ahr:93 max:105

4 PM

Running 17:28 intensity: (13 @1) + (7 @2) + (3:20 @3) + (13:48 @4) 3.1 km (5:38 / km) +19m 5:28 / km
ahr:144 max:154 shoes: Asics fuzeX Lyte

Just to loose my legs.
7 PM

Running warm up/down 6:43 intensity: (1 @1) + (9 @2) + (7 @3) + (6:16 @4) + (10 @5) 1.0 km (6:41 / km) +19m 6:07 / km
ahr:151 max:164 shoes: VJ Integrator 17 StarStud

Orienteering race 1:58:54 intensity: (11 @1) + (2:41 @2) + (21:39 @3) + (1:22:44 @4) + (11:39 @5) **** 13.06 km (9:06 / km) +167m 8:34 / km
ahr:147 max:179 spiked:15/19c shoes: VJ Integrator 17 StarStud

Event was cancelled because of storm damage last year. This year there were new storm damages. So a lot of fallen trees in the forrest. Was very tricky to follow the compass and hard to run. A lot of DNF and some injured people. Bif time loss to controll 10 when I followed a unmaded linear trace that ended sudenly. When trying to get to relocated a I started to follow the wrong small river.

Running warm up/down 3:29 intensity: (7 @2) + (33 @3) + (2:49 @4) 0.66 km (5:18 / km) +3m 5:11 / km
ahr:141 max:155 shoes: VJ Integrator 17 StarStud

Friday Mar 22 #

6 AM

Workout 8:00 [3]

Thursday Mar 21 #

Note
weight:68.2kg

6 AM

Workout 6:00 [3]

8 PM

Workout 20:00 [2]

Wednesday Mar 20 #

4 PM

Running 1:23:32 intensity: (58 @1) + (24:10 @2) + (52:12 @3) + (6:12 @4) 12.71 km (6:34 / km) +195m 6:06 / km
ahr:126 max:156 shoes: asics GEL-Kanaku 2

Incl. some brakes for workouts.

Workout 8:30 [2]

Tuesday Mar 19 #

Note
weight:68.7kg

6 AM

Workout 5:00 [3]

6 PM

Running 57:46 intensity: (8 @1) + (14 @2) + (41:34 @3) + (15:50 @4) 10.55 km (5:29 / km) +97m 5:14 / km
ahr:136 max:150 shoes: Asics fuzeX Lyte

Monday Mar 18 #

Note
rhr:49 slept:7.0

6 AM

Workout 10:36 [1]
ahr:74 max:87

5 PM

Strength 40:00 [3]

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