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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Oct 11:

activity # timemileskm+m
  Cycling7 4:15:55 56.97(13.4/h) 91.68(21.5/h) 1124
  Running2 1:35:42 10.88(8:48) 17.51(5:28) 170
  Workout4 54:33
  Orienteering1 49:56 2.73(18:16) 4.4(11:21) 13410 /10c100%
  Athletics1 30:00
  Total15 8:06:06 70.58 113.59 142810 /10c100%
  [1-5]15 8:04:15
averages - weight:69.2kg

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MoTuWeThFrSaSu

Sunday Oct 11 #

11 AM

Workout (Yoga) 27:37 [2]
ahr:93 max:138

2 PM

Athletics 30:00 [3]
shoes: Karhu Iconi Ortix 2020

Saturday Oct 10 #

Note
weight:69.2kg

4 PM

Orienteering 49:56 intensity: (4 @0) + (25 @1) + (13:29 @2) + (26:29 @3) + (9:22 @4) + (7 @5) *** 4.4 km (11:21 / km) +134m 9:51 / km
ahr:129 max:158 spiked:10/10c shoes: NVII Terra Dobb

#NichtderArgeAlp
No ArgeAlp this weekend. So I had to make my own small hill climbing orienteering. NIce except around control 9 were it was very green now.

Friday Oct 9 #

Note
weight:69kg

7 AM

Cycling 27:50 intensity: (24 @1) + (4:15 @2) + (12:32 @3) + (9:49 @4) + (50 @5) 10.08 km (21.7 kph) +106m
ahr:134 max:167

3 PM

Cycling 29:20 intensity: (1 @0) + (47 @1) + (32 @2) + (8:08 @3) + (14:41 @4) + (5:11 @5) 10.64 km (21.8 kph) +183m
ahr:145 max:164

5 PM

Running intervals 20:05 intensity: (4 @1) + (8 @2) + (2:25 @3) + (6:03 @4) + (11:25 @5) 3.97 km (5:04 / km) +57m 4:44 / km
ahr:155 max:172 shoes: Inov8 Trailtalon 250

10x 1 min with 0.5 min rest (0.26, 0.23, 0.26, 0.29, 0.25, 0.24, 0.25, 0.26, 0.24, 0.27 km) +warmup/cooldown
8 PM

Workout (Yoga) 9:14 intensity: (28 @0) + (6:37 @1) + (2:09 @2)
ahr:99 max:112

Thursday Oct 8 #

7 AM

Cycling 27:28 intensity: (28 @1) + (5:24 @2) + (7:00 @3) + (11:57 @4) + (2:39 @5) 10.58 km (23.1 kph) +120m
ahr:137 max:162

4 PM

Cycling 1:04:31 intensity: (1 @0) + (1:31 @1) + (25:10 @2) + (27:21 @3) + (10:28 @4) 23.71 km (22.1 kph) +231m
ahr:126 max:155

Wednesday Oct 7 #

5 PM

Cycling 46:43 intensity: (1:04 @0) + (8:56 @1) + (20:10 @2) + (8:46 @3) + (7:47 @4) 16.57 km (21.3 kph) +189m
ahr:118 max:153

Tuesday Oct 6 #

5 PM

Running 1:15:37 intensity: (5 @0) + (7 @1) + (3:13 @2) + (52:05 @3) + (20:07 @4) 13.54 km (5:35 / km) +113m 5:22 / km
ahr:135 max:153 shoes: Karhu Iconi Ortix 2020

9 PM

Workout 7:55 [3]
ahr:82 max:108

Monday Oct 5 #

Note
weight:69.4kg

7 AM

Cycling 27:44 intensity: (48 @1) + (7:43 @2) + (14:00 @3) + (5:13 @4) 10.05 km (21.7 kph) +108m
ahr:128 max:147

4 PM

Cycling 32:19 intensity: (8 @0) + (1:42 @1) + (8:21 @2) + (15:31 @3) + (6:37 @4) 10.06 km (18.7 kph) +186m
ahr:128 max:153

8 PM

Workout (Yoga) 9:47 [1]
ahr:73 max:94

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