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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 4:

activity # timemileskm+m
  Running4 3:11:49 17.83(10:45) 28.7(6:41) 615
  Cycling6 3:06:47 40.43(13.0/h) 65.06(20.9/h) 911
  Workout5 1:19:30
  Fieldwork1 30:00
  Orienteering1 21:04 1.46(14:27) 2.35(8:59) 83
  Total17 8:29:10 59.72 96.11 1610
  [1-5]17 8:26:21
averages - weight:71.5kg

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MoTuWeThFrSaSu

Sunday Apr 4 #

7 AM

Workout (Yoga) 13:42 [1]
ahr:70 max:94

Saturday Apr 3 #

11 AM

Running hills (memos) 54:32 intensity: (23 @0) + (4:16 @1) + (10:23 @2) + (24:51 @3) + (10:15 @4) + (4:24 @5) 6.52 km (8:22 / km) +265m 6:57 / km
ahr:130 max:165 shoes: Inov8 Trailtalon 250

Easter memos. Run the memos I made the for our regional squad. Had 27 out of 29 right. Mixed up two memos on the first interval.
2 PM

Orienteering 21:04 intensity: (8 @0) + (56 @1) + (5:37 @2) + (8:47 @3) + (5:36 @4) ** 2.35 km (8:59 / km) +83m 7:38 / km
ahr:128 max:151 shoes: NVII Crazy Lite F2

Easter Training. Shorter, wasier, slower aber with bad orienteering.
7 PM

Workout 20:26 [3]
ahr:79 max:126

Friday Apr 2 #

5 PM

Fieldwork 30:00 [1]
shoes: Salomon XT Shigarri

Start to map the nearby school.
9 PM

Workout (Yoga) 17:07 [2]
ahr:64 max:88

Thursday Apr 1 #

Note
weight:71.8kg

7 AM

Cycling 28:22 intensity: (9 @1) + (5:07 @2) + (9:28 @3) + (13:38 @4) 11.17 km (23.6 kph) +126m
ahr:136 max:157

4 PM

Cycling 32:48 intensity: (49 @0) + (1:24 @1) + (13:31 @2) + (13:33 @3) + (3:31 @4) 11.16 km (20.4 kph) +186m
ahr:123 max:145

6 PM

Running 20:09 intensity: (7 @0) + (1:02 @1) + (3:34 @2) + (11:29 @3) + (3:57 @4) 3.13 km (6:26 / km) +43m 6:01 / km
ahr:130 max:155 shoes: asics FujiTrabuco Pro

Wednesday Mar 31 #

7 AM

Cycling 30:17 intensity: (4:01 @1) + (7:56 @2) + (14:42 @3) + (3:38 @4) 10.58 km (21.0 kph) +123m
ahr:124 max:148

5 PM

Cycling 33:40 intensity: (31 @0) + (5:10 @1) + (10:46 @2) + (15:17 @3) + (1:56 @4) 10.69 km (19.1 kph) +172m
ahr:121 max:143

8 PM

Workout (Yoga) 11:32 [1]
ahr:71 max:101

Tuesday Mar 30 #

6 AM

Running 59:00 intensity: (1 @0) + (7 @1) + (9:36 @2) + (40:25 @3) + (8:51 @4) 9.49 km (6:13 / km) +147m 5:46 / km
ahr:132 max:150 shoes: Karhu Iconi Ortix 2020

Running to work looks like a good idea but wasn´t.
5 PM

Running 58:08 intensity: (4 @1) + (29 @2) + (41:04 @3) + (16:31 @4) 9.56 km (6:05 / km) +161m 5:37 / km
ahr:137 max:152 shoes: Karhu Iconi Ortix 2020

Monday Mar 29 #

Note
weight:71.2kg

7 AM

Cycling 28:20 intensity: (13 @1) + (4:11 @2) + (13:09 @3) + (10:47 @4) 10.31 km (21.8 kph) +119m
ahr:134 max:157

5 PM

Cycling 33:20 intensity: (50 @0) + (1:20 @1) + (11:24 @2) + (15:03 @3) + (4:43 @4) 11.14 km (20.1 kph) +186m
ahr:125 max:145

7 PM

Workout 16:43 [3]
ahr:90 max:137

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