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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending May 19:

activity # timemileskm+m
  Orienteering3 4:11:26 12.84(19:35) 20.66(12:10) 56326 /33c78%
  Hiking1 1:18:17 3.17(24:42) 5.1(15:21)
  Running1 14:19 1.39(10:17) 2.24(6:23) 28
  Yoga1 13:21
  Stretching1 2:53
  Total6 6:00:16 17.4 28.0 59126 /33c78%
  [1-5]6 5:43:06

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MoTuWeThFrSaSu

Sunday May 19 #

12 PM

Orienteering race 1:38:08 intensity: (20 @1) + (12:51 @2) + (33:18 @3) + (45:51 @4) + (5:48 @5) *** 9.45 km (10:23 / km) +254m 9:09 / km
ahr:145 max:183 spiked:12/15c shoes: VJ Integrator StarStud 19

Slow running and walking only for the last few controls.

Saturday May 18 #

2 PM

Running warm up/down 14:19 intensity: (12 @1) + (7 @2) + (5:11 @3) + (8:49 @4) 2.24 km (6:23 / km) +28m 6:00 / km
ahr:147 max:158 shoes: VJ Integrator StarStud 19

Orienteering warm up/down 11:39 intensity: (2:04 @1) + (4:33 @2) + (3:51 @3) + (1:11 @4) 0.77 km (15:09 / km) +38m 12:08 / km
ahr:126 max:160 shoes: VJ Integrator StarStud 19

Walking around the warmup map.

Orienteering race 1:04:23 intensity: (3:18 @1) + (16:45 @2) + (34:01 @3) + (10:03 @4) + (16 @5) *** 5.98 km (10:46 / km) +216m 9:07 / km
ahr:133 max:173 spiked:14/18c shoes: VJ Integrator StarStud 19

German middle champs.
German middle champs and WRE. Had a late start due to my world ranking points. So I had a readable card. Early starter that went out during rain didnĀ“t have much print on the map at the end. Could not run very well due to a injury.

Friday May 17 #

10 PM

Stretching 2:53 [1]
ahr:89 max:96

Thursday May 16 #

6 PM

Orienteering 1:17:16 intensity: (17:10 @0) + (53:27 @1) + (3:39 @2) + (2:28 @3) + (32 @4) * 4.46 km (17:19 / km) +55m 16:20 / km
ahr:99 max:153 shoes: Karhu Ikoni Trail WR

Set controls for beginners training.

Wednesday May 15 #

8 PM

Yoga 13:21 [1]
ahr:105 max:137

Tuesday May 14 #

Note
(rest day)

Monday May 13 #

10 AM

Hiking 1:18:17 [1] 5.1 km (15:21 / km)
ahr:81 max:112 shoes: Salomon XA ROGG 2 GTX

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