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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering10 6:40:28 23.37(17:08) 37.61(10:39) 95941 /45c91%
  Running4 45:10 3.96(11:24) 6.37(7:05) 159
  Cycling1 24:15 4.21(10.4/h) 6.77(16.8/h) 116
  Workout1 11:07
  Total12 8:01:00 31.54 50.76 123341 /45c91%
  [1-5]12 7:39:13
averages - sleep:7.3 rhr:55 weight:66.4kg

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MoTuWeThFrSaSu

Sunday Apr 21 #

Note
weight:65.8kg

5 PM

Cycling 12:51 intensity: (1 @0) + (57 @1) + (1:44 @2) + (9:14 @3) + (55 @4) 3.62 km (16.9 kph) +83m
ahr:125 max:149

Orienteering 49:56 intensity: (4:15 @1) + (11:01 @2) + (16:28 @3) + (17:32 @4) + (40 @5) *** 4.56 km (10:57 / km) +128m 9:36 / km
ahr:131 max:166 shoes: VJ Integrator (2016)

Just followed the egg.

Happy easter.

Cycling 11:24 intensity: (10:28 @2) + (56 @3) 3.15 km (16.6 kph) +33m
ahr:118 max:126

Saturday Apr 20 #

Note
rhr:57 slept:6.0

11 AM

Orienteering 44:14 intensity: (10:58 @0) + (2:14 @1) + (6:16 @2) + (20:23 @3) + (4:23 @4) *** 3.6 km (12:16 / km) +67m 11:14 / km
ahr:114 max:151 shoes: VJ Integrator 17 StarStud

Bulgarian relay. Diagonal ones are for fast running, the others for walking. Did loose one runner of my relay after the 2nd fast run. Checked some of the other controlls witzh 3rd runner of my team.

Running warm up/down 9:00 [2] 1.2 km (7:30 / km) +10m 7:12 / km

Friday Apr 19 #

Note
rhr:55 slept:8.0

11 AM

Orienteering 13:10 intensity: (16 @2) + (2:11 @3) + (10:11 @4) + (32 @5) ** 1.99 km (6:36 / km) +2m 6:34 / km
ahr:145 max:162 spiked:10/11c shoes: asics GEL-Kanaku 2

Pick controls.
1 PM

Orienteering 37:25 intensity: (38 @0) + (2:12 @1) + (13:02 @2) + (16:48 @3) + (4:45 @4) *** 3.98 km (9:24 / km) +50m 8:51 / km
ahr:125 max:154 shoes: VJ Integrator 17 StarStud

Was tricky as it was difficult to sort tracks on the map from tracks not on the map.

Thursday Apr 18 #

Note
rhr:55 slept:8.0

11 AM

Orienteering 52:34 intensity: (16 @0) + (4:36 @1) + (15:42 @2) + (29:35 @3) + (2:16 @4) + (9 @5) *** 4.77 km (11:01 / km) +149m 9:32 / km
ahr:124 max:161 spiked:9/10c shoes: VJ Integrator (2016)

Pick controls.

Wednesday Apr 17 #

Note
rhr:57 slept:6.0

11 AM

Orienteering 48:18 intensity: (2:30 @0) + (19:49 @1) + (19:18 @2) + (6:35 @3) + (6 @4) 3.0 km (16:07 / km) +61m 14:38 / km
ahr:107 max:147 shoes: VJ Integrator 17 StarStud

Shadowing Matthias.
3 PM

Orienteering 36:24 intensity: (6 @1) + (8 @2) + (38 @3) + (27:35 @4) + (7:57 @5) *** 3.97 km (9:10 / km) +213m 7:13 / km
ahr:153 max:179 spiked:18/20c shoes: VJ Integrator 17 StarStud

Run the middle course and beat all the kids. Next on was arround 5 min slower. From 3 to 4 I talked to another coach and didnĀ“t check how far I was on the track. Slow on the steep uphills and not so good bearings.

Running warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: VJ Integrator 17 StarStud

Tuesday Apr 16 #

Note
rhr:56 slept:8.0

7 AM

Running 27:34 intensity: (12 @1) + (11 @2) + (1:18 @3) + (23:40 @4) + (2:13 @5) 3.93 km (7:00 / km) +121m 6:04 / km
ahr:151 max:163 shoes: Inov8 Trailtalon 250

Morning trail with Jakob, Ben, Lars and Colin.
10 AM

Orienteering 11:17 intensity: (31 @1) + (42 @2) + (1:06 @3) + (7:42 @4) + (1:16 @5) ** 1.62 km (6:58 / km) +28m 6:25 / km
ahr:146 max:172 shoes: VJ Integrator 17 StarStud

Shadoing some of the boys.
3 PM

Orienteering 1:00:48 intensity: (7:24 @0) + (5:41 @1) + (21:08 @2) + (20:12 @3) + (6:23 @4) ** 4.74 km (12:50 / km) +125m 11:21 / km
ahr:116 max:154 shoes: VJ Integrator 17 StarStud

Shadowing Nora.

Running warm up/down 2:36 intensity: (1 @3) + (2:35 @4) 0.44 km (5:55 / km) +27m 4:31 / km
ahr:150 max:155 shoes: VJ Integrator 17 StarStud

Monday Apr 15 #

Note
rhr:48 slept:7.5 weight:67kg

7 AM

Workout 11:07 [1]
ahr:82 max:99

2 PM

Orienteering 21:49 intensity: (31 @1) + (1:51 @2) + (7:52 @3) + (11:32 @4) + (3 @5) ** 2.55 km (8:33 / km) +71m 7:30 / km
ahr:136 max:162 spiked:4/4c shoes: Inov8 Trailtalon 250

Set conrols.

Orienteering 24:33 intensity: (21 @1) + (58 @2) + (3:54 @3) + (17:21 @4) + (1:59 @5) ** 2.83 km (8:40 / km) +66m 7:45 / km
ahr:145 max:167 shoes: Inov8 Trailtalon 250

Shadowing Philipp.

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