Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Oct 28, 2019:

activity # timemileskm+m
  Cycling4 3:21:47 37.52(11.2/h) 60.38(18.0/h) 855
  Orienteering3 2:08:42 10.84(11:53) 17.44(7:23) 30540 /42c95%
  Running4 1:02:52 6.22(10:07) 10.0(6:17) 197
  Workout5 1:00:53
  Total13 7:34:14 54.57 87.82 135840 /42c95%
  [1-5]13 7:25:49
averages - sleep:7.5 rhr:52 weight:69.4kg

«»
1:55
0:00
» now
TuWeThFrSaSuMo

Monday Oct 28, 2019 #

Note
rhr:56

1 PM

Cycling 1:55:35 intensity: (6:06 @0) + (29:39 @1) + (38:57 @2) + (25:50 @3) + (15:03 @4) 32.28 km (16.8 kph) +562m
ahr:116 max:147

Sunday Oct 27, 2019 #

Event: BWM Mittel
 

Note
rhr:54 slept:7.5

10 AM

Running warm up/down 5:06 intensity: (6 @0) + (7 @1) + (7 @2) + (26 @3) + (4:20 @4) 0.79 km (6:30 / km) +39m 5:12 / km
ahr:141 max:155 shoes: VJ Integrator 17 StarStud

Orienteering 47:24 intensity: (13 @1) + (4 @2) + (2:36 @3) + (35:19 @4) + (9:12 @5) **** 5.15 km (9:12 / km) +172m 7:53 / km
ahr:151 max:171 shoes: VJ Integrator 17 StarStud

Regional middle distance champs. Nice map and course but control 14 was completly set at the wrong place. Finshed 5th place.

Saturday Oct 26, 2019 #

Event: Halloween-OL
 

Note
rhr:49

11 AM

Running 21:12 intensity: (38 @2) + (10:28 @3) + (9:57 @4) + (9 @5) 3.37 km (6:17 / km) +59m 5:47 / km
ahr:139 max:158 shoes: Lunge Neo Run

Workout 16:23 [1]
ahr:88 max:110

6 PM

Orienteering race 43:43 intensity: (17 @2) + (4 @3) + (5:48 @4) + (37:34 @5) ** 8.52 km (5:08 / km) +25m 5:03 / km
ahr:162 max:175 spiked:26/27c shoes: Inov8 Trailtalon 250

Halloween-OL.
Night mass start event. Surprisingly I met Michael at control 21. He runs fast than me but made some bas routechoices (23-24, 26-27) so I was able to finish at same time but 1 meter ahead of him in 2nd place.

Friday Oct 25, 2019 #

6 AM

Workout 8:00 [3]

Thursday Oct 24, 2019 #

Note
weight:69.4kg

7 AM

Cycling 34:19 intensity: (2:48 @1) + (7:41 @2) + (17:18 @3) + (6:32 @4) 10.67 km (18.7 kph) +97m
ahr:128 max:153

4 PM

Cycling 33:15 intensity: (18 @0) + (1:55 @1) + (7:33 @2) + (12:13 @3) + (11:16 @4) 10.63 km (19.2 kph) +175m
ahr:130 max:152

5 PM

Running intervals 29:58 intensity: (4 @1) + (4:34 @2) + (10:36 @3) + (9:03 @4) + (5:41 @5) 4.68 km (6:24 / km) +63m 6:00 / km
ahr:140 max:175 shoes: Lunge Neo Run

2x 800 m (3:00, 3:04 min) +warmup/cooldown
6 PM

Workout 13:21 [1]
ahr:147 max:224

Wednesday Oct 23, 2019 #

Note
rhr:50 slept:7.5

4 PM

Cycling warm up/down 6:01 intensity: (56 @0) + (1:35 @1) + (2:44 @2) + (46 @3) 2.18 km (21.7 kph)
ahr:105 max:130

Cycling 1:23 intensity: (7 @2) + (17 @3) + (35 @4) + (24 @5) 0.71 km (30.8 kph)
ahr:146 max:163

200 m sprint

Cycling 48 intensity: (29 @4) + (19 @5) 0.37 km (27.8 kph) +6m
ahr:154 max:161

Cycling 2:01 intensity: (13 @3) + (1:12 @4) + (36 @5) 0.87 km (25.9 kph)
ahr:150 max:165

200 m sprint

Cycling 1:23 intensity: (20 @3) + (43 @4) + (20 @5) 0.64 km (27.8 kph)
ahr:149 max:161

200 m sprint

Cycling warm up/down 7:02 intensity: (2:22 @2) + (4:32 @3) + (8 @4) 2.02 km (17.2 kph) +16m
ahr:126 max:140

5 PM

Workout 14:43 intensity: (58 @0) + (12:35 @1) + (1:10 @2)
ahr:97 max:117

Tuesday Oct 22, 2019 #

Note
rhr:49 weight:69.4kg

6 AM

Workout 8:26 [2]
ahr:78 max:98

4 PM

Running warm up/down 2:31 intensity: (1 @0) + (7 @1) + (6 @2) + (43 @3) + (1:34 @4) 0.41 km (6:08 / km) +36m 4:15 / km
ahr:142 max:155 shoes: VJ Integrator 17 StarStud

Orienteering 37:35 intensity: (5 @1) + (6 @2) + (11:28 @3) + (21:31 @4) + (4:25 @5) *** 3.77 km (9:59 / km) +109m 8:43 / km
ahr:145 max:166 spiked:14/15c shoes: VJ Integrator 17 StarStud

Rerun the W19/M18/M35 course from our last months regional ranking event. Know some controls well from organizing and some not.

Running warm up/down 4:05 intensity: (1 @2) + (3:57 @3) + (7 @4) 0.75 km (5:25 / km)
ahr:130 max:140 shoes: VJ Integrator 17 StarStud

« Earlier | Later »