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

Training Log Archive: Steffen

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running5 4:24:14 27.74(9:31) 44.65(5:55) 655
  Workout8 1:56:38
  Orienteering1 1:15:07 4.71(15:58) 7.57(9:55) 20323 /23c100%
  Strength1 37:20
  Spinning1 7:36
  Total13 8:20:55 32.45 52.22 85823 /23c100%
  [1-5]13 8:19:53
averages - rhr:57 weight:70kg

«»
2:36
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 16 #

Note
weight:69.5kg

10 AM

Spinning warm up/down 7:36 intensity: (19 @0) + (57 @1) + (2:00 @2) + (4:20 @3)
ahr:120 max:139

Strength 37:20 [3]
ahr:77 max:131

1 PM

Running warm up/down 17:18 intensity: (1 @1) + (1:00 @2) + (6:46 @3) + (9:31 @4) 2.99 km (5:47 / km) +34m 5:29 / km
ahr:140 max:155 shoes: Inov8 Trailtalon 250

Orienteering 1:15:07 intensity: (28 @1) + (16:52 @2) + (35:14 @3) + (21:37 @4) + (56 @5) *** 7.57 km (9:55 / km) +203m 8:45 / km
ahr:132 max:160 spiked:23/23c shoes: Inov8 Trailtalon 250

Checking possible control sites for our upcoming club champs.

Running warm up/down 19:11 intensity: (12 @2) + (10:03 @3) + (8:56 @4) 3.5 km (5:29 / km) +38m 5:12 / km
ahr:140 max:155 shoes: Inov8 Trailtalon 250

Saturday Feb 15 #

10 AM

Running intervals 32:32 intensity: (2 @0) + (9 @1) + (2:03 @2) + (7:56 @3) + (13:37 @4) + (8:45 @5) 5.85 km (5:34 / km) +77m 5:13 / km
ahr:147 max:171 shoes: Lunge Neo Run

pyramide run 0.5, 1, 2, 3, 2, 1, 0.5 min with 1min rest (@3:39, 3:16, 3:58, 4:14, 3:44, 3:33, 3:30 min/km) +warmup/cooldown
3 PM

Workout 21:46 [3]
ahr:98 max:129

Friday Feb 14 #

6 AM

Workout 3:56 [3]
ahr:107 max:125

Thursday Feb 13 #

Note
weight:70.1kg

6 AM

Workout 5:30 [2]
ahr:80 max:97

5 PM

Running hills 32:06 intensity: (11 @0) + (33 @1) + (4:16 @2) + (12:06 @3) + (13:30 @4) + (1:30 @5) 4.42 km (7:16 / km) +183m 6:01 / km
ahr:136 max:163 shoes: asics GEL-Kanaku 2

1 x 70 m/10 hm + 5x 90 m/15 hm (22, 29, 29, 30, 29, 30 s) +warmup/cooldown
Track was blocked by a tree so I had to chance my normal interval a little.

Wednesday Feb 12 #

Note
rhr:51

4 PM

Running 55:26 intensity: (11 @0) + (6 @1) + (29:05 @2) + (19:24 @3) + (6:40 @4) 8.6 km (6:27 / km) +36m 6:19 / km
ahr:125 max:154 shoes: Lunge Neo Run

Workout (streching) 2:29 [1]
ahr:93 max:102

8 PM

Workout 24:42 [4]
ahr:83 max:119

Tuesday Feb 11 #

Note
rhr:57 weight:70.5kg

6 AM

Workout 10:26 [3]
ahr:75 max:102

4 PM

Running long 1:47:41 intensity: (19 @0) + (15 @1) + (3:48 @2) + (1:34:17 @3) + (9:02 @4) 19.3 km (5:35 / km) +286m 5:12 / km
ahr:133 max:151 shoes: Asics DynaFlyte 3 SP

8 PM

Workout (streching) 19:16 [1]
ahr:83 max:111

Monday Feb 10 #

Note
rhr:62

6 PM

Workout 28:33 [3]
ahr:79 max:130

« Earlier | Later »