Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending May 23:

activity # timemileskm+m
  Running3 3:54:49 25.2(9:19) 40.55(5:47) 682
  Workout4 1:19:28
  Orienteering1 55:20 2.85(19:26) 4.58(12:04) 12211 /11c100%
  Total7 6:09:37 28.05 45.14 80411 /11c100%
  [1-5]7 6:09:32
averages - weight:70.9kg

«»
2:27
0:00
» now
MoTuWeThFrSaSu

Sunday May 23 #

2 PM

Orienteering 55:20 intensity: (11:28 @1) + (43:01 @2) + (51 @3) * 4.58 km (12:04 / km) +122m 10:39 / km
ahr:109 max:132 spiked:11/11c shoes: Merrel Vertis Ventilator

Hiked the middle course of our "virtual" World Orienteering Day. Got my Covid vaccine yesterday so no sirious training today.

Saturday May 22 #

9 AM

Running long 2:14:05 intensity: (18 @1) + (7:05 @2) + (58:37 @3) + (1:07:02 @4) + (1:03 @5) 22.61 km (5:56 / km) +374m 5:29 / km
ahr:139 max:162 shoes: asics FujiTrabuco Pro

2 PM

Workout (Yoga) 13:26 [1]
ahr:106 max:133

Friday May 21 #

Note
weight:70.3kg (rest day)

Thursday May 20 #

Note
weight:71.2kg

5 PM

Running intervals 1:07:44 intensity: (3 @0) + (2:01 @1) + (14:13 @2) + (19:03 @3) + (16:59 @4) + (15:25 @5) 11.67 km (5:48 / km) +160m 5:26 / km
ahr:138 max:174 shoes: Asics DynaFlyte 3 SP

5x 1 km (4:03, 4:07, 3:57, 3:56, 3:42 min) +warmup/cooldown.
Too slow (at least 1-4). Last interval and HR shows that I can do it faster so it´s more the head and not the body. Need to get back to more tempo work.

Workout (streching) 3:13 [1]
ahr:101 max:127

Wednesday May 19 #

8 PM

Workout 57:41 [2]
ahr:75 max:127

Tuesday May 18 #

6 PM

Running warm up/down 3:44 intensity: (1 @0) + (9 @1) + (7 @2) + (1:12 @3) + (2:15 @4) 0.56 km (6:40 / km) +37m 5:00 / km
ahr:138 max:149 shoes: asics FujiTrabuco Pro

Running hills 26:02 intensity: (1 @0) + (5 @1) + (12 @2) + (4:50 @3) + (15:08 @4) + (5:46 @5) 5.16 km (5:03 / km) +112m 4:33 / km
ahr:148 max:165 shoes: asics FujiTrabuco Pro

Short, steep, fast. OK, not so fast.

Running warm up/down 3:14 intensity: (53 @2) + (2:21 @3) 0.56 km (5:48 / km)
ahr:124 max:129 shoes: asics FujiTrabuco Pro

Monday May 17 #

Note
weight:71.3kg

6 AM

Workout 5:08 intensity: (1:39 @2) + (1:28 @3) + (2:01 @4)
ahr:133 max:157

« Earlier | Later »