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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 8 days ending Aug 19, 2019:

activity # timemileskm+m
  Orienteering6 6:43:31 25.94(15:33) 41.74(9:40) 51675 /85c88%
  Running6 52:47 5.82(9:04) 9.37(5:38) 49
  Workout1 10:00
  Total7 7:46:18 31.76 51.11 56575 /85c88%
  [1-5]7 7:45:48
averages - sleep:11.8 rhr:55 weight:68.8kg

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MoTuWeThFrSaSuMo

Monday Aug 19, 2019 #

Note
weight:68.8kg

9 PM

Workout 10:00 [1]

Sunday Aug 18, 2019 #

Note
(rest day)

Travel day.

Note
rhr:67 slept:32.0

Saturday Aug 17, 2019 #

Note
rhr:55 slept:7.75

1 PM

Running warm up/down 12:15 intensity: (11 @0) + (4 @1) + (9 @2) + (2:06 @3) + (9:06 @4) + (39 @5) 2.05 km (5:58 / km) +2m 5:56 / km
ahr:146 max:161 shoes: VJ Integrator 17 StarStud

Orienteering race 2:03:51 intensity: (10 @1) + (7:27 @2) + (27:02 @3) + (1:26:24 @4) + (2:48 @5) **** 11.08 km (11:11 / km) +133m 10:33 / km
ahr:143 max:166 spiked:16/20c shoes: VJ Integrator 17 StarStud

WOC spectator race 6
Lets run M21E this week they said. It wouldn´t be too hard they said.

Running warm up/down 1:44 intensity: (7 @3) + (1:35 @4) + (2 @5) 0.36 km (4:50 / km)
ahr:151 max:158 shoes: VJ Integrator 17 StarStud

Friday Aug 16, 2019 #

Note
rhr:52 slept:9.0

12 PM

Running race 6:27 intensity: (7 @0) + (20 @1) + (40 @2) + (1:53 @3) + (3:27 @4) 1.08 km (5:57 / km) +14m 5:35 / km
ahr:133 max:152 shoes: VJ Integrator 17 StarStud

Orienteering race 1:06:29 intensity: (23 @1) + (2:27 @2) + (23:57 @3) + (35:10 @4) + (4:32 @5) **** 6.4 km (10:23 / km) +82m 9:45 / km
ahr:142 max:176 spiked:12/14c shoes: VJ Integrator 17 StarStud

WOC spectator race 5
Note to German map makers. It´s possible zo make 1:15000 maps that can be readed by a M35 with bad eyesight. So please no more excusions.

Thursday Aug 15, 2019 #

Note
rhr:51 slept:8.0

10 AM

Running warm up/down 6:22 intensity: (4 @0) + (26 @1) + (35 @2) + (5:16 @3) + (1 @4) 1.04 km (6:07 / km) +3m 6:01 / km
ahr:127 max:141 shoes: VJ Integrator 17 StarStud

Orienteering race 51:50 intensity: (6 @0) + (4 @1) + (10 @2) + (12:02 @3) + (29:09 @4) + (10:19 @5) *** 6.72 km (7:43 / km) +59m 7:23 / km
ahr:149 max:177 spiked:19/20c shoes: VJ Integrator 17 StarStud

WOC spectator race 4

Wednesday Aug 14, 2019 #

Note
rhr:50 slept:7.25

10 AM

Running warm up/down 8:30 intensity: (10 @1) + (11 @2) + (2:28 @3) + (5:41 @4) 1.55 km (5:28 / km) +16m 5:12 / km
ahr:140 max:151 shoes: VJ Integrator 17 StarStud

Orienteering race 1:04:51 intensity: (16 @1) + (3:25 @2) + (23:46 @3) + (36:15 @4) + (1:09 @5) **** 6.26 km (10:21 / km) +66m 9:50 / km
ahr:139 max:171 spiked:17/18c shoes: VJ Integrator 17 StarStud

WOC spectator race 3

Running warm up/down 5:33 intensity: (10 @2) + (14 @3) + (3:52 @4) + (1:17 @5) 1.01 km (5:30 / km)
ahr:153 max:164 shoes: VJ Integrator 17 StarStud

Tuesday Aug 13, 2019 #

Event: WOC 2019 - Norway
 

Note
rhr:54 slept:8.5

2 PM

Running warm up/down 6:34 intensity: (2 @0) + (9 @1) + (7 @2) + (2:48 @3) + (3:28 @4) 1.2 km (5:29 / km)
ahr:138 max:148 shoes: VJ Integrator 17 StarStud

Orienteering race 1:11:27 intensity: (10 @1) + (1:19 @2) + (18:36 @3) + (44:48 @4) + (6:34 @5) **** 6.6 km (10:50 / km) +105m 10:02 / km
ahr:145 max:169 shoes: VJ Integrator 17 StarStud

WOC spectator race 2
Identical with men heat 3 from control 11. Run 10 to 12 together with Thomas Bührer but haven´t been able to go theta speed any further.

Monday Aug 12, 2019 #

Note
rhr:54 slept:10.25

5 PM

Running warm up/down 5:22 intensity: (18 @1) + (7 @2) + (3:24 @3) + (1:33 @4) 1.07 km (5:00 / km) +13m 4:42 / km
ahr:134 max:145 shoes: Inov8 Trailtalon 250

Orienteering race 25:03 intensity: (12 @1) + (7 @2) + (30 @3) + (13:48 @4) + (10:26 @5) ** 4.68 km (5:21 / km) +70m 4:59 / km
ahr:155 max:172 spiked:11/13c shoes: Inov8 Trailtalon 250

WOC spectator race 1

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