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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jul 21:

activity # timemileskm+m
  Fieldwork2 4:52:45 6.98(41:57) 11.23(26:04) 515
  Cycling4 4:05:27 46.42(11.3/h) 74.71(18.3/h) 1067
  Running2 4:01:07 26.03(9:16) 41.89(5:45) 540
  Orienteering2 40:17 4.6(8:45) 7.4(5:26) 1829 /31c93%
  Workout4 35:30
  Total13 14:15:06 84.03 135.24 214029 /31c93%
  [1-5]13 14:02:09
averages - rhr:50 weight:68.6kg

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MoTuWeThFrSaSu

Sunday Jul 21 #

Note
rhr:46 weight:68.1kg

8 AM

Running long 2:53:45 intensity: (9 @1) + (1:33 @2) + (25:19 @3) + (2:23:05 @4) + (3:39 @5) 29.09 km (5:58 / km) +386m 5:36 / km
ahr:146 max:160 shoes: Lunge Neo Run

Original plan was 30 km but after 29 km I reached a hill and stopped running.
8 PM

Workout 13:15 [1]
ahr:78 max:95

Saturday Jul 20 #

Note
rhr:54

2 PM

Orienteering race 19:43 intensity: (10 @1) + (7 @2) + (1:07 @3) + (12:40 @4) + (5:39 @5) ** 3.63 km (5:26 / km)
ahr:153 max:168 spiked:14/14c shoes: Inov8 Trailtalon 250

4 PM

Orienteering race 20:34 intensity: (20 @2) + (11 @3) + (3:19 @4) + (16:44 @5) ** 3.77 km (5:27 / km) +18m 5:20 / km
ahr:160 max:172 spiked:15/17c shoes: Inov8 Trailtalon 250

Friday Jul 19 #

Note
weight:68.5kg

7 AM

Cycling 29:57 intensity: (3:13 @1) + (13:38 @2) + (12:14 @3) + (52 @4) 10.1 km (20.2 kph) +105m
ahr:121 max:144

3 PM

Cycling 36:03 intensity: (1:00 @0) + (6:25 @1) + (15:19 @2) + (11:25 @3) + (1:54 @4) 10.08 km (16.8 kph) +176m
ahr:117 max:144

Thursday Jul 18 #

Note
weight:69.1kg

4 PM

Running 1:07:22 intensity: (8 @0) + (8 @1) + (2:29 @2) + (18:56 @3) + (45:41 @4) 12.8 km (5:16 / km) +154m 4:58 / km
ahr:141 max:154 shoes: Nike Flex 2014 Run

8 km in 4:55 min/km +warmup/cooldown

Workout 5:15 [1]
ahr:95 max:107

Wednesday Jul 17 #

7 AM

Cycling 29:42 intensity: (5 @0) + (1:15 @1) + (10:25 @2) + (16:37 @3) + (1:20 @4) 10.28 km (20.8 kph) +104m
ahr:124 max:148

4 PM

Cycling 2:29:45 intensity: (11:44 @0) + (34:02 @1) + (46:41 @2) + (35:33 @3) + (11:56 @4) + (9:49 @5) 44.25 km (17.7 kph) +682m
ahr:119 max:220

Tuesday Jul 16 #

Note
weight:68.7kg

6 AM

Workout 6:00 [3]

4 PM

Fieldwork 2:27:15 [3] 5.89 km (24:59 / km) +243m 20:43 / km
shoes: Merrel Vertis Ventilator

Monday Jul 15 #

6 AM

Workout 11:00 [1]

5 PM

Fieldwork 2:25:30 [3] 5.34 km (27:15 / km) +272m 21:43 / km
shoes: Merrel Vertis Ventilator

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