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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running4 3:33:46 23.9(8:57) 38.46(5:34) 321
  Workout8 2:09:22
  Cycling1 2:00:08 20.68(10.3/h) 33.28(16.6/h) 507
  Strength1 32:10
  Orienteering1 29:29 2.39(12:19) 3.85(7:39) 3115 /16c93%
  Total12 8:44:55 46.97 75.59 85915 /16c93%
  [1-5]12 8:43:30
averages - rhr:53 weight:70.6kg

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MoTuWeThFrSaSu

Sunday Jan 26 #

Note
rhr:49 weight:71.2kg

10 AM

Strength 32:10 [4]
ahr:88 max:128

1 PM

Cycling 2:00:08 intensity: (1:07 @0) + (24:01 @1) + (48:29 @2) + (30:12 @3) + (16:19 @4) 33.28 km (16.6 kph) +507m
ahr:119 max:150

Need some alternative training and XC-skiing isn´t an option at the moment.
3 PM

Workout (streching) 11:04 [1]
ahr:74 max:92

Saturday Jan 25 #

Note
rhr:55

1 PM

Running warm up/down 18:12 intensity: (2 @0) + (6 @1) + (5 @2) + (2:07 @3) + (15:52 @4) 3.22 km (5:39 / km) +79m 5:02 / km
ahr:143 max:153 shoes: VJ Integrator 17 StarStud

Orienteering intervals 29:29 intensity: (2 @1) + (4:09 @2) + (4:52 @3) + (11:12 @4) + (9:14 @5) *** 3.85 km (7:39 / km) +31m 7:21 / km
ahr:147 max:177 spiked:15/16c shoes: VJ Integrator 17 StarStud

O-Intervals. Not so fast due a lack of tempo and orienteering sessions so far. Had to skip control 15 because some work happend there.

Running warm up/down 17:12 intensity: (20 @2) + (6:31 @3) + (10:21 @4) 3.0 km (5:44 / km) +28m 5:28 / km
ahr:141 max:157 shoes: VJ Integrator 17 StarStud

6 PM

Workout 32:07 [3]
ahr:99 max:143

Friday Jan 24 #

Note
rhr:57 weight:70.8kg

6 AM

Workout 15:57 [2]
ahr:75 max:90

Thursday Jan 23 #

Note
rhr:56

4 PM

Running intervals 49:22 intensity: (14 @0) + (24 @1) + (4:33 @2) + (18:23 @3) + (17:59 @4) + (7:49 @5) 8.8 km (5:37 / km) +108m 5:17 / km
ahr:141 max:168 shoes: Nike Flex 2014 Run

6x 500 m (1:50, 1:52, 1:56, 1:55, 1:52, 1:54 min) +warmup/cooldown
8 PM

Workout 18:22 [1]
ahr:84 max:106

Wednesday Jan 22 #

Note
rhr:50 weight:69.7kg

6 AM

Workout 8:00 [3]

4 PM

Running 44:56 intensity: (2 @0) + (15 @1) + (1:31 @2) + (22:59 @3) + (17:51 @4) + (2:18 @5) 8.41 km (5:21 / km) +5m 5:20 / km
ahr:139 max:167 shoes: Lunge Neo Run

Rommelag running team. 7 runners today. Don´t know when we were that much runners before. Solit up in a faster and a slower group after half of the course (when Jürgen and I started to speed up for some meters).

Workout 3:50 [1]
ahr:106 max:121

9 PM

Workout 35:39 [3]
ahr:79 max:98

Tuesday Jan 21 #

4 PM

Running 1:24:04 intensity: (5 @1) + (47 @2) + (55:40 @3) + (26:51 @4) + (41 @5) 15.03 km (5:36 / km) +100m 5:25 / km
ahr:138 max:160 shoes: Asics DynaFlyte 3 SP

Workout 4:23 [1]
ahr:101 max:115

Monday Jan 20 #

Note
weight:70.7kg (rest day)

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