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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running4 3:50:32 26.96(8:33) 43.39(5:19) 492
  Orienteering2 1:47:02 8.13(13:10) 13.09(8:11) 27614 /16c87%
  Cycling2 1:12:00 15.0(12.5/h) 24.15(20.1/h) 318
  Workout6 1:05:54
  Total13 7:55:28 50.1 80.63 108714 /16c87%
  [1-5]13 7:53:30
averages - rhr:51 weight:68.3kg

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MoTuWeThFrSaSu

Sunday Sep 27 #

Note
rhr:49

11 AM

Orienteering 38:26 intensity: (19 @1) + (1:59 @2) + (4:56 @3) + (28:28 @4) + (2:44 @5) *** 4.79 km (8:01 / km) +158m 6:53 / km
ahr:146 max:167 spiked:7/8c shoes: NVII Terra Dobb

Nice little orienteering together with Jakob on a very old but still great map.
2 PM

Orienteering 16:36 intensity: (2:06 @2) + (5:02 @3) + (9:12 @4) + (16 @5) *** 1.62 km (10:16 / km) +18m 9:44 / km
ahr:139 max:160 spiked:3/4c shoes: NVII Crazy Lite F2

Set controls for the upcoming training. Around control 3 only contours were right. So I set the control on the only rootstock I found around.

Orienteering intervals 39:14 intensity: (12 @1) + (48 @2) + (1:19 @3) + (18:02 @4) + (18:53 @5) *** 5.24 km (7:29 / km) +79m 6:58 / km
ahr:155 max:172 shoes: NVII Crazy Lite F2

Star-O

Orienteering 12:46 intensity: (10 @2) + (1:15 @3) + (4:32 @4) + (6:49 @5) ** 1.44 km (8:52 / km) +22m 8:15 / km
ahr:154 max:173 spiked:4/4c shoes: NVII Crazy Lite F2

Pick controls.
5 PM

Workout 6:10 [3]
ahr:132 max:163

Saturday Sep 26 #

Note
rhr:50

11 AM

Workout 23:07 [3]
ahr:74 max:98

5 PM

Running 23:37 intensity: (4 @1) + (1:20 @2) + (9:02 @3) + (12:44 @4) + (27 @5) 3.79 km (6:14 / km) +75m 5:40 / km
ahr:140 max:159 shoes: Inov8 Trailtalon 250

Too cold, too wet, too windy.

Friday Sep 25 #

10 PM

Workout (streching) 12:52 [1]
ahr:76 max:120

Thursday Sep 24 #

Note
rhr:49

6 AM

Workout 11:44 [3]
ahr:113 max:159

4 PM

Running long 1:33:25 intensity: (1 @0) + (4 @1) + (33 @2) + (1:23:51 @3) + (8:56 @4) 17.6 km (5:18 / km) +230m 4:59 / km
ahr:135 max:147 shoes: Asics DynaFlyte 3 SP

Workout (streching) 3:16 [1]
ahr:92 max:103

Wednesday Sep 23 #

Note
rhr:57 weight:68.4kg

4 PM

Running tempo 1:01:56 intensity: (3 @0) + (6 @1) + (3:48 @2) + (16:17 @3) + (31:59 @4) + (9:43 @5) 12.82 km (4:50 / km) +68m 4:42 / km
ahr:146 max:164 shoes: Lunge Neo Run

3x 3 km with 3 min recovery (12:43, 13:03, 12:54 min) +warmup/cooldown

Tuesday Sep 22 #

7 AM

Cycling 27:31 intensity: (1 @0) + (21 @1) + (6:51 @2) + (14:06 @3) + (5:46 @4) + (26 @5) 10.07 km (22.0 kph) +106m
ahr:130 max:161

5 PM

Cycling 44:29 intensity: (1:47 @0) + (13:54 @1) + (17:19 @2) + (10:05 @3) + (1:24 @4) 14.08 km (19.0 kph) +212m
ahr:112 max:144

Monday Sep 21 #

Note
weight:68.2kg

6 PM

Running 51:34 intensity: (6 @0) + (6 @1) + (3:32 @2) + (35:11 @3) + (12:39 @4) 9.18 km (5:37 / km) +119m 5:17 / km
ahr:135 max:150 shoes: Lunge Neo Run

8 PM

Workout (Yoga) 8:45 [1]
ahr:71 max:87

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