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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jun 16:

activity # timemileskm+m
  Orienteering4 5:20:21 18.62(17:12) 29.97(10:41) 57032 /40c80%
  Workout2 18:00
  Running2 16:27 1.67(9:50) 2.69(6:07) 3
  Total6 5:54:48 20.3 32.66 57332 /40c80%
  [1-5]6 5:54:47
averages - sleep:6.2 rhr:53 weight:67.2kg

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MoTuWeThFrSaSu

Sunday Jun 16 #

Note
rhr:56 slept:0.0

3 AM

Running warm up/down 5:23 intensity: (7 @1) + (14 @2) + (44 @3) + (4:18 @4) 0.86 km (6:16 / km)
ahr:142 max:152 shoes: VJ Integrator 17 StarStud

Orienteering 1:26:05 intensity: (9 @1) + (6:59 @2) + (21:35 @3) + (48:06 @4) + (9:16 @5) **** 8.8 km (9:47 / km) +126m 9:08 / km
ahr:143 max:180 spiked:16/19c shoes: VJ Integrator 17 StarStud

Kangasala Jukola leg 4
3 mistakes that sums up to nearly 10 min. Control 2 I had problems to read the fine contours. Control 7 I was distracted by othe runners and control I had no clear plan to attack the control.

Saturday Jun 15 #

Note
rhr:54 slept:9.25

9 AM

Running warm up/down 5:40 intensity: (11 @1) + (8 @2) + (1:40 @3) + (3:41 @4) 0.86 km (6:34 / km) +3m 6:27 / km
ahr:139 max:154 shoes: VJ Integrator 17 StarStud

Orienteering 1:02:08 intensity: (3:39 @1) + (4:50 @2) + (22:23 @3) + (28:25 @4) + (2:51 @5) **** 6.1 km (10:11 / km) +57m 9:44 / km
ahr:137 max:174 spiked:9/10c shoes: VJ Integrator 17 StarStud

Jukola model event.
Not too bad.

Running warm up/down 5:24 intensity: (14 @2) + (2:24 @3) + (2:46 @4) 0.97 km (5:34 / km)
ahr:138 max:145 shoes: VJ Integrator 17 StarStud

Friday Jun 14 #

Note
rhr:55 slept:7.5

12 PM

Orienteering 1:30:45 intensity: (2:47 @1) + (20:47 @2) + (33:51 @3) + (32:12 @4) + (1:08 @5) **** 7.22 km (12:35 / km) +58m 12:06 / km
ahr:132 max:164 spiked:7/11c shoes: VJ Integrator 17 StarStud

Jukola training.
Some not so good bearings but no big mistake. Not too bad for me.

Thursday Jun 13 #

Note
rhr:45 (rest day)

Travel day.

Wednesday Jun 12 #

6 AM

Workout 6:00 [2]

Tuesday Jun 11 #

Note
weight:67.2kg

6 AM

Workout 12:00 [1]

Monday Jun 10 #

Note
rhr:57 slept:8.0

11 AM

Orienteering race 1:21:23 intensity: (1 @0) + (20 @1) + (2:25 @2) + (13:51 @3) + (44:25 @4) + (20:21 @5) *** 7.85 km (10:22 / km) +330m 8:34 / km
ahr:149 max:174 shoes: VJ Integrator 17 StarStud

DidnĀ“t find a flow today.

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