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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jul 14, 2019:

activity # timemileskm+m
  Running3 4:16:54 27.6(9:18) 44.42(5:47) 489
  Cycling4 2:26:24 26.34(10.8/h) 42.39(17.4/h) 586
  Orienteering1 1:24:33 4.8(17:37) 7.72(10:57) 41611 /13c84%
  Workout7 1:13:27
  Hiking1 57:46 1.97(29:20) 3.17(18:14) 133
  Total15 10:19:04 60.71 97.71 162411 /13c84%
  [1-5]15 10:14:15
averages - rhr:47 weight:69.4kg

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MoTuWeThFrSaSu

Sunday Jul 14, 2019 #

Event: BWM Lang
 

Note
rhr:50 weight:68.9kg

11 AM

Orienteering race 1:24:33 intensity: (10:35 @2) + (23:37 @3) + (44:36 @4) + (5:45 @5) ** 7.72 km (10:57 / km) +416m 8:38 / km
ahr:141 max:166 spiked:11/13c shoes: VJ Integrator 17 StarStud

Regional long distance champs. 4th place M35.

Saturday Jul 13, 2019 #

Note
(rest day)

11 AM

Workout 17:00 [1]

Friday Jul 12, 2019 #

Note
rhr:43

3 PM

Running long 2:44:44 intensity: (3 @1) + (16 @2) + (36:51 @3) + (2:05:23 @4) + (2:11 @5) 28.08 km (5:52 / km) +303m 5:34 / km
ahr:143 max:159 shoes: Lunge Neo Run

Thursday Jul 11, 2019 #

Note
weight:70kg

6 AM

Workout 7:00 [4]

5 PM

Hiking 57:46 [3] 3.17 km (18:14 / km) +133m 15:04 / km
shoes: Salomon XT Shigarri

Some terrain check.

Wednesday Jul 10, 2019 #

6 AM

Workout 7:00 [3]

4 PM

Running 1:02:41 intensity: (1 @0) + (41 @1) + (9:39 @2) + (41:05 @3) + (11:15 @4) 10.39 km (6:02 / km) +175m 5:34 / km
ahr:131 max:146 shoes: asics GEL-Kanaku 2

8 PM

Workout 16:59 intensity: (1:20 @0) + (8:21 @1) + (6:33 @2) + (43 @3) + (2 @4)
ahr:103 max:140

Tuesday Jul 9, 2019 #

Note
rhr:48 weight:69.2kg

6 AM

Workout 5:02 [2]
ahr:104 max:139

7 AM

Cycling 29:40 intensity: (1:29 @1) + (3:09 @2) + (21:40 @3) + (3:22 @4) 10.3 km (20.8 kph) +102m
ahr:130 max:144

4 PM

Cycling warm up/down 28:33 intensity: (57 @0) + (2:53 @1) + (8:18 @2) + (13:01 @3) + (3:24 @4) 6.89 km (14.5 kph) +168m
ahr:124 max:150

Running intervals 29:29 intensity: (55 @1) + (3:23 @2) + (4:29 @3) + (17:55 @4) + (2:47 @5) 5.96 km (4:57 / km) +12m 4:54 / km
ahr:143 max:160 shoes: Nike Free 5.0+

4x 1600 m with 3 min rest

Cycling warm up/down 14:44 intensity: (1:14 @0) + (6:15 @1) + (4:50 @2) + (2:06 @3) + (19 @4) 4.04 km (16.5 kph) +21m
ahr:107 max:142

9 PM

Workout 13:26 [1]
ahr:79 max:95

Monday Jul 8, 2019 #

6 AM

Workout 7:00 [2]

7 AM

Cycling 30:17 intensity: (2:24 @1) + (4:42 @2) + (17:22 @3) + (5:49 @4) 10.28 km (20.4 kph) +106m
ahr:129 max:149

4 PM

Cycling 43:10 intensity: (1:17 @0) + (9:36 @1) + (17:29 @2) + (13:50 @3) + (58 @4) 10.88 km (15.1 kph) +189m
ahr:116 max:143

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