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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Running5 6:12:46 39.42(9:27) 63.45(5:53) 945
  Cycling2 1:04:50 12.65(11.7/h) 20.35(18.8/h) 279
  Workout4 31:00
  Strength1 23:27
  Total12 8:12:03 52.07 83.8 1223
  [1-5]12 8:11:15
averages - rhr:57 weight:69.1kg

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

Note
rhr:52 weight:68.5kg

11 AM

Running 44:07 intensity: (4 @0) + (11 @1) + (11:37 @2) + (24:00 @3) + (8:15 @4) 6.64 km (6:39 / km) +155m 5:57 / km
ahr:129 max:148 shoes: asics GEL-Kanaku 2

1 PM

Strength 23:27 intensity: (23 @0) + (11:54 @1) + (11:10 @2)
ahr:103 max:119

Saturday Sep 7, 2019 #

Note
rhr:59

9 AM

Running long 3:08:12 intensity: (2 @0) + (8 @1) + (2:30 @2) + (1:11:02 @3) + (1:52:07 @4) + (2:23 @5) 32.65 km (5:46 / km) +493m 5:22 / km
ahr:141 max:165 shoes: Asics DynaFlyte 3 SP

Long runs starting to become much easier with temperatures below 20 °C.
8 PM

Workout 11:00 [1]

Friday Sep 6, 2019 #

6 AM

Workout 6:00 [3]

Thursday Sep 5, 2019 #

Note
weight:69.5kg

Note
rhr:61

6 AM

Workout 6:00 [2]

5 PM

Running 50:12 intensity: (5 @0) + (6 @1) + (10:50 @2) + (31:38 @3) + (7:33 @4) 8.2 km (6:07 / km) +159m 5:35 / km
ahr:130 max:150 shoes: asics GEL-Kanaku 2

Wednesday Sep 4, 2019 #

5 AM

Running intervals 51:25 intensity: (7 @0) + (2:27 @1) + (9:07 @2) + (10:14 @3) + (21:59 @4) + (7:31 @5) 9.4 km (5:28 / km) +76m 5:15 / km
ahr:140 max:166 shoes: Lunge Neo Run

4x 1600 m (target 7:00 min) @7:00, 6:58, 6:56, 7:06 min +warmup/cooldown

Tuesday Sep 3, 2019 #

Note
weight:69.4kg

5 AM

Running 38:50 intensity: (7 @0) + (6 @1) + (4:13 @2) + (29:59 @3) + (4:25 @4) 6.55 km (5:56 / km) +62m 5:40 / km
ahr:131 max:153 shoes: Asics DynaFlyte 3 SP

Monday Sep 2, 2019 #

6 AM

Workout 8:00 [3]

7 AM

Cycling 30:46 [3] 10.29 km (20.1 kph) +104m

4 PM

Cycling 34:04 [3] 10.06 km (17.7 kph) +175m

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