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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 7:

activity # timemileskm+m
  Cycling8 4:50:27 53.2(11.0/h) 85.62(17.7/h) 1074
  Hiking1 3:52:49 7.46(31:12) 12.01(19:23) 645
  Running3 3:16:14 20.41(9:37) 32.85(5:58) 565
  Workout7 1:33:42
  Orienteering1 34:24 2.8(12:17) 4.51(7:38) 10010 /10c100%
  Total19 14:07:36 83.88 134.99 238410 /10c100%
  [1-5]19 13:34:00
averages - sleep:8 rhr:46 weight:67.7kg

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Sunday Apr 7 #

10 AM

Cycling 13:28 intensity: (1:53 @2) + (9:20 @3) + (2:15 @4) 3.91 km (17.4 kph) +45m
ahr:133 max:145

Cycling 11:11 intensity: (12 @2) + (7:27 @3) + (3:32 @4) 3.83 km (20.5 kph) +31m
ahr:137 max:145

1 PM

Cycling 33:06 intensity: (15 @1) + (11:43 @2) + (21:08 @3) 9.16 km (16.6 kph) +115m
ahr:124 max:136

Orienteering 34:24 intensity: (42 @2) + (4:51 @3) + (27:52 @4) + (59 @5) ** 4.51 km (7:38 / km) +100m 6:52 / km
ahr:145 max:167 spiked:10/10c shoes: VJ Integrator (2016)

Run an easy course from one of our past competitions. Orginal competitons must be sometine in the late 90´s. Map is now very green and of track parts were sometimes difficult to run.

Cycling 25:35 intensity: (20 @1) + (15:44 @2) + (8:39 @3) + (52 @4) 8.49 km (19.9 kph) +28m
ahr:122 max:142

8 PM

Workout 28:00 [2]

Saturday Apr 6 #

Note
rhr:48 slept:8.0 weight:67.2kg

11 AM

Hiking 3:52:49 intensity: (30:15 @0) + (2:15:02 @1) + (1:04:36 @2) + (2:55 @3) + (1 @4) 12.01 km (19:23 / km) +645m 15:17 / km
ahr:98 max:140 shoes: Merrel Vertis Ventilator

With my mother arroun the Teck mountain.
8 PM

Workout 17:00 [3]

Friday Apr 5 #

Note
rhr:47

6 AM

Workout 9:00 [3]

5 PM

Running 58:24 intensity: (1:25 @3) + (3:55 @4) + (53:04 @5) 10.91 km (5:21 / km) +231m 4:50 / km
ahr:170 max:193 shoes: asics GEL-Kanaku 2

Pyramide run 1, 2, 3, 4, 5, 4, 3, 2, 1, with 1 min rest (@ 3:42, 3:49, 3:59, 4:05, 4:09, 4:13, 4:30, 4:04, 3:40 min/km) +warmup/cooldown
Speed is OK. Speed endurance need to be improved.
10 PM

Workout 15:42 [1]
ahr:73 max:115

Thursday Apr 4 #

Note
weight:68.3kg

7 AM

Cycling 32:11 intensity: (2:23 @1) + (5:52 @2) + (17:15 @3) + (6:41 @4) 10.05 km (18.7 kph) +106m
ahr:129 max:148

4 PM

Cycling 35:25 intensity: (7 @0) + (2:02 @1) + (9:04 @2) + (14:37 @3) + (9:35 @4) 10.08 km (17.1 kph) +177m
ahr:129 max:155

Wednesday Apr 3 #

Note
weight:67.6kg

6 AM

Workout 9:00 [3]

4 PM

Running 1:22:13 intensity: (11 @0) + (1:54 @1) + (43:37 @2) + (33:56 @3) + (2:35 @4) 11.74 km (7:00 / km) +201m 6:27 / km
ahr:121 max:145 shoes: asics GEL-Kanaku 2

With Rommelag running team. Training didn´t work exactly like planned.

Tuesday Apr 2 #

Note
rhr:43

6 AM

Workout 5:00 [3]

7 AM

Cycling 30:49 intensity: (1:42 @1) + (6:53 @2) + (16:57 @3) + (5:17 @4) 10.01 km (19.5 kph) +105m
ahr:128 max:145

4 PM

Cycling 35:09 intensity: (33 @0) + (6:44 @1) + (12:22 @2) + (13:12 @3) + (2:18 @4) 10.08 km (17.2 kph) +177m
ahr:119 max:145

6 PM

Running 55:37 intensity: (6 @1) + (2:22 @2) + (31:40 @3) + (21:29 @4) 10.2 km (5:27 / km) +133m 5:07 / km
ahr:137 max:154 shoes: Asics fuzeX Lyte

Monday Apr 1 #

Note
weight:67.8kg

6 AM

Workout 10:00 [1]

7 AM

Cycling 31:59 intensity: (1:33 @1) + (7:09 @2) + (16:00 @3) + (7:17 @4) 9.96 km (18.7 kph) +103m
ahr:129 max:150

4 PM

Cycling 41:34 intensity: (2:30 @0) + (12:42 @1) + (12:12 @2) + (13:38 @3) + (32 @4) 10.05 km (14.5 kph) +187m
ahr:112 max:142

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