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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Aug 10, 2020:

activity # timemileskm+m
  Hiking4 9:03:44 18.86(28:49) 30.36(17:55) 1221
  Orienteering5 4:58:19 17.65(16:54) 28.41(10:30) 91877 /86c89%
  Fieldwork1 2:57:41 3.64(48:52) 5.85(30:22) 205
  Cycling1 32:46 4.27(7.8/h) 6.88(12.6/h) 189
  Workout1 20:35
  Running3 14:10 1.46(9:41) 2.35(6:01) 75
  Total11 18:07:15 45.89 73.85 260777 /86c89%
  [1-5]11 17:06:28
averages - sleep:8.8 rhr:53

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Monday Aug 10, 2020 #

Note
rhr:52 slept:7.5

9 AM

Hiking 4:34:47 intensity: (28:51 @0) + (2:40:19 @1) + (1:14:02 @2) + (10:56 @3) + (39 @4) 14.66 km (18:45 / km) +452m 16:14 / km
ahr:100 max:146 shoes: Merrel Vertis Ventilator

Sunday Aug 9, 2020 #

Note
rhr:51 slept:8.5

11 AM

Running warm up/down 7:59 intensity: (11 @1) + (4 @2) + (4:34 @3) + (3:10 @4) 1.35 km (5:55 / km) +64m 4:47 / km
ahr:138 max:156 shoes: VJ Integrator 17 StarStud

Orienteering race 53:36 intensity: (2 @1) + (1:34 @2) + (10:39 @3) + (40:40 @4) + (41 @5) **** 5.03 km (10:40 / km) +183m 9:01 / km
ahr:144 max:172 spiked:15/16c shoes: VJ Integrator 17 StarStud

More technical than day 2. Felt already dead and control 2, so that I couldn´t speed up from 11 to 13 to much.
4 PM

Hiking 2:19:40 intensity: (2:17 @0) + (1:16:53 @1) + (42:01 @2) + (15:45 @3) + (2:44 @4) 7.52 km (18:34 / km) +500m 13:56 / km
ahr:106 max:156 shoes: Merrel Vertis Ventilator

Saturday Aug 8, 2020 #

Note
rhr:52 slept:9.0

11 AM

Running warm up/down 1:41 intensity: (10 @1) + (26 @2) + (1:05 @3) 0.28 km (5:54 / km)
ahr:122 max:132 shoes: VJ Integrator 17 StarStud

Orienteering race 53:36 intensity: (9 @0) + (6 @1) + (1:04 @2) + (20:39 @3) + (28:38 @4) + (3:00 @5) *** 5.88 km (9:07 / km) +169m 7:59 / km
ahr:143 max:168 spiked:22/23c shoes: VJ Integrator 17 StarStud

Not to bad orienteering but to slow in running.

Friday Aug 7, 2020 #

Event: 3 peaks orienteering
 

Note
rhr:50 slept:10.0

9 AM

Hiking 1:07:04 intensity: (1:23 @0) + (34:12 @1) + (24:41 @2) + (6:06 @3) + (42 @4) 4.18 km (16:02 / km) +179m 13:13 / km
ahr:106 max:148 shoes: Merrel Vertis Ventilator

4 PM

Running warm up/down 4:30 intensity: (14 @1) + (5 @2) + (36 @3) + (3:35 @4) 0.72 km (6:15 / km) +11m 5:48 / km
ahr:140 max:157 shoes: VJ Integrator 17 StarStud

Orienteering race 1:27:18 intensity: (7 @0) + (27 @1) + (2:50 @2) + (32:02 @3) + (51:46 @4) + (6 @5) *** 8.94 km (9:46 / km) +254m 8:33 / km
ahr:140 max:163 spiked:17/21c shoes: VJ Integrator 17 StarStud

Not so good orienteering in the first half. Made my final time slower than neccesary.

Thursday Aug 6, 2020 #

Note
rhr:54

12 PM

Orienteering race 51:05 intensity: (1:19 @1) + (12:48 @2) + (17:03 @3) + (19:21 @4) + (34 @5) *** 3.64 km (14:02 / km) +207m 10:55 / km
ahr:133 max:162 spiked:11/13c shoes: NVII Crazy Lite F2

Prologue for the 3 Peaks. Started direct after a 6,5 h car drive. Afte rthe climb to control 7, I wasn´t to motivated for fast running anymore.
4 PM

Hiking 1:02:13 intensity: (10:00 @0) + (34:36 @1) + (16:12 @2) + (1:25 @3) 3.99 km (15:35 / km) +91m 14:00 / km
ahr:100 max:132 shoes: Merrel Vertis Ventilator

Wednesday Aug 5, 2020 #

Note
rhr:56

9 AM

Fieldwork 2:57:41 [3] 5.85 km (30:22 / km) +205m 25:51 / km
shoes: Salomon XT Shigarri

5 PM

Workout 20:35 intensity: (17:04 @0) + (3:10 @1) + (21 @2)
ahr:75 max:116

Tuesday Aug 4, 2020 #

Note
rhr:57

12 PM

Cycling warm up/down 19:16 intensity: (39 @0) + (1:36 @1) + (4:21 @2) + (6:08 @3) + (6:32 @4) 3.92 km (12.2 kph) +139m
ahr:128 max:151

Orienteering 52:44 intensity: (13:20 @2) + (24:07 @3) + (15:17 @4) **** 4.92 km (10:43 / km) +105m 9:41 / km
ahr:132 max:156 spiked:12/13c shoes: VJ Integrator 17 StarStud

Anther course from our temporary POC. Got hit in face by a branch after control 13 and stopped the training afterwards.

Cycling warm up/down 13:30 intensity: (17 @0) + (5:40 @1) + (4:08 @2) + (3:25 @3) 2.96 km (13.2 kph) +50m
ahr:109 max:135

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