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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Mar 22:

activity # timemileskm+m
  Cycling8 4:47:14 63.16(13.2/h) 101.65(21.2/h) 1121
  Orienteering2 1:58:59 8.35(14:15) 13.44(8:51) 31919 /21c90%
  Workout7 1:43:37
  Running2 22:44 2.38(9:32) 3.84(5:55) 98
  Total17 8:52:34 73.9 118.92 153719 /21c90%
  [1-5]17 8:50:54
averages - rhr:54 weight:69.4kg

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MoTuWeThFrSaSu

Sunday Mar 22 #

Note
rhr:61 weight:69.3kg

1 PM

Running warm up/down 5:46 intensity: (3 @0) + (6 @1) + (21 @2) + (1:40 @3) + (3:36 @4) 1.01 km (5:43 / km) +32m 4:57 / km
ahr:139 max:150 shoes: asics GEL-Kanaku 2

Orienteering 1:23:10 intensity: (1:12 @1) + (12:40 @2) + (37:22 @3) + (31:08 @4) + (48 @5) ** 9.71 km (8:34 / km) +185m 7:49 / km
ahr:135 max:159 spiked:11/11c shoes: asics GEL-Kanaku 2

Easy couse as long jog. My hip seemed fine with the running but I had heavy legs from all the cycling.

Running warm up/down 9:56 intensity: (18 @2) + (5:12 @3) + (4:26 @4) 1.56 km (6:21 / km) +41m 5:37 / km
ahr:139 max:157 shoes: asics GEL-Kanaku 2

6 PM

Workout 9:41 [2]
ahr:90 max:104

Saturday Mar 21 #

Note
rhr:44

11 AM

Workout 23:28 [3]
ahr:115 max:159

1 PM

Running warm up/down 4:07 intensity: (3 @2) + (13 @3) + (3:19 @4) + (32 @5) 0.73 km (5:40 / km) +25m 4:50 / km
ahr:149 max:162 shoes: VJ Integrator 17 StarStud

Orienteering 35:49 intensity: (3 @1) + (2:19 @2) + (13:39 @3) + (16:38 @4) + (3:10 @5) *** 3.73 km (9:36 / km) +134m 8:08 / km
ahr:141 max:166 spiked:8/10c shoes: VJ Integrator 17 StarStud

I think it was too easy for my knowledge of the map.

Running warm up/down 2:55 intensity: (2:19 @3) + (36 @4) 0.54 km (5:25 / km)
ahr:134 max:141 shoes: VJ Integrator 17 StarStud

5 PM

Workout (streching) 17:02 [1]
ahr:74 max:90

Friday Mar 20 #

Note
weight:69.3kg

7 AM

Cycling 29:44 intensity: (14 @1) + (1:14 @2) + (11:58 @3) + (15:26 @4) + (52 @5) 10.29 km (20.8 kph) +117m
ahr:140 max:164

3 PM

Cycling 33:47 intensity: (54 @1) + (3:15 @2) + (12:02 @3) + (17:23 @4) + (13 @5) 11.58 km (20.6 kph) +189m
ahr:138 max:159

Thursday Mar 19 #

Note
(injured)

7 AM

Cycling 29:08 intensity: (1 @1) + (1:36 @2) + (7:32 @3) + (19:12 @4) + (47 @5) 10.22 km (21.0 kph) +108m
ahr:142 max:164

5 PM

Cycling 31:20 intensity: (6 @0) + (1:50 @1) + (4:16 @2) + (11:07 @3) + (11:57 @4) + (2:04 @5) 10.52 km (20.1 kph) +175m
ahr:135 max:161

8 PM

Workout 6:29 [3]
ahr:94 max:114

Wednesday Mar 18 #

Note
weight:69.3kg (injured)

7 AM

Cycling 28:53 intensity: (1:32 @2) + (6:36 @3) + (17:48 @4) + (2:57 @5) 10.66 km (22.1 kph) +122m
ahr:145 max:162

4 PM

Cycling 31:52 intensity: (28 @1) + (4:26 @2) + (9:25 @3) + (17:33 @4) 10.77 km (20.3 kph) +174m
ahr:138 max:156

8 PM

Workout 23:18 intensity: (1:31 @0) + (5:33 @1) + (4:05 @2) + (7:37 @3) + (2:42 @4) + (1:50 @5)
ahr:121 max:176

Tuesday Mar 17 #

Note
rhr:58 (injured)

7 AM

Cycling 26:58 intensity: (3:10 @2) + (4:51 @3) + (17:27 @4) + (1:30 @5) 10.06 km (22.4 kph) +112m
ahr:143 max:160

4 PM

Cycling 1:15:32 intensity: (2:30 @1) + (41:51 @2) + (30:04 @3) + (1:07 @4) 27.56 km (21.9 kph) +125m
ahr:121 max:144

9 PM

Workout (streching) 15:29 [1]
ahr:67 max:79

Monday Mar 16 #

Note
weight:69.8kg (injured)

8 PM

Workout (streching) 8:10 [1]
ahr:81 max:102

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