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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Nov 24:

activity # timemileskm+m
  Orienteering6 4:04:12 9.43(25:53) 15.18(16:05) 42833 /38c86%
  Running2 2:16:47 15.31(8:56) 24.65(5:33) 270
  Cycling4 2:16:43 25.3(11.1/h) 40.72(17.9/h) 563
  Workout7 1:54:26
  Strength1 26:48
  Total20 10:58:56 50.05 80.55 126133 /38c86%
  [1-5]20 10:47:24
averages - sleep:7.8 rhr:51 weight:68.8kg

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MoTuWeThFrSaSu

Sunday Nov 24 #

Note
rhr:64 slept:7.0

9 AM

Orienteering 34:37 intensity: (1:05 @1) + (5:10 @2) + (12:30 @3) + (15:50 @4) + (2 @5) *** 2.66 km (13:02 / km) +94m 11:05 / km
ahr:135 max:162 spiked:3/5c shoes: VJ Integrator 17 StarStud

Set controls.
10 AM

Orienteering 1:27:03 intensity: (3:38 @0) + (30:36 @1) + (30:12 @2) + (17:36 @3) + (4:47 @4) + (14 @5) 3.54 km (24:35 / km) +110m 21:17 / km
ahr:112 max:162 shoes: VJ Integrator 17 StarStud

Shadowing.
11 AM

Orienteering 28:57 intensity: (6 @0) + (3:05 @1) + (10:48 @2) + (12:36 @3) + (2:22 @4) *** 1.78 km (16:14 / km) +85m 13:07 / km
ahr:122 max:152 spiked:4/5c shoes: VJ Integrator 17 StarStud

Set controls.
12 PM

Orienteering 49:14 intensity: (7:10 @0) + (10:09 @1) + (8:28 @2) + (22:29 @3) + (58 @4) *** 2.92 km (16:51 / km) +99m 14:24 / km
ahr:112 max:144 spiked:5/6c shoes: VJ Integrator 17 StarStud

Nothing serious. Just running with the kids.

Saturday Nov 23 #

Note
rhr:50 slept:8.5

12 PM

Orienteering 27:57 intensity: (1:05 @1) + (5:23 @2) + (13:12 @3) + (8:08 @4) + (9 @5) ** 2.42 km (11:33 / km) +25m 10:59 / km
ahr:131 max:160 spiked:14/14c shoes: Inov8 Trailtalon 250

For our regional squad training weekend.
2 PM

Orienteering 16:24 intensity: (44 @1) + (45 @2) + (3:29 @3) + (11:22 @4) + (4 @5) ** 1.86 km (8:48 / km) +15m 8:28 / km
ahr:140 max:161 spiked:7/8c shoes: Inov8 Trailtalon 250

Collect controls.

Friday Nov 22 #

Note
rhr:48

6 AM

Workout 8:00 [2]

6 PM

Strength 26:48 [3]
ahr:77 max:99

Thursday Nov 21 #

Note
rhr:49

6 AM

Workout 8:50 [3]
ahr:76 max:112

5 PM

Running intervals 53:43 intensity: (7 @0) + (46 @1) + (3:26 @2) + (17:28 @3) + (17:53 @4) + (14:03 @5) 10.36 km (5:11 / km) +104m 4:56 / km
ahr:144 max:170 shoes: Asics DynaFlyte 3 SP

Pyramid run:
1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest (3:53, 4:00, 4:10, 4:03, 4:09, 4:09, 3:55, 3:47, 3:30 min/km) +warmup/cooldown
6 PM

Workout 14:34 [1]
ahr:83 max:100

Wednesday Nov 20 #

Note
rhr:50 weight:68.8kg

6 AM

Workout 12:00 [2]

8 PM

Workout 24:12 [2]
ahr:89 max:132

Tuesday Nov 19 #

Note
rhr:44

7 AM

Cycling 31:24 intensity: (4 @0) + (1:16 @1) + (7:41 @2) + (17:27 @3) + (4:56 @4) 10.27 km (19.6 kph) +106m
ahr:127 max:148

4 PM

Cycling 36:00 intensity: (25 @0) + (2:57 @1) + (14:29 @2) + (11:22 @3) + (6:47 @4) 10.05 km (16.7 kph) +175m
ahr:123 max:147

7 PM

Running 1:23:04 intensity: (47 @2) + (41:21 @3) + (40:56 @4) 14.29 km (5:49 / km) +166m 5:30 / km
ahr:140 max:157 shoes: Lunge Neo Run

With Thomas.
8 PM

Workout 9:50 [1]
ahr:83 max:98

Monday Nov 18 #

Note
weight:68.8kg

6 AM

Cycling 31:40 intensity: (1:29 @1) + (6:56 @2) + (15:55 @3) + (7:20 @4) 10.28 km (19.5 kph) +107m
ahr:129 max:152

4 PM

Cycling 37:39 intensity: (2 @0) + (4:14 @1) + (11:56 @2) + (14:16 @3) + (7:11 @4) 10.11 km (16.1 kph) +176m
ahr:125 max:151

8 PM

Workout 37:00 [3]

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