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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 8 days ending Jul 18, 2022:

activity # timemileskm+m
  Orienteering5 8:21:52 28.35(17:42) 45.63(11:00) 39373 /93c78%
  Running6 1:27:09 8.3(10:30) 13.36(6:31) 76
  Cycling2 43:16 8.92(12.4/h) 14.36(19.9/h) 135
  Workout1 4:28
  Total10 10:36:45 45.58 73.35 60473 /93c78%
  [1-5]10 10:32:24

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MoTuWeThFrSaSuMo

Monday Jul 18, 2022 #

4 PM

Cycling 20:59 intensity: (8 @1) + (7:46 @2) + (13:05 @3) 7.25 km (20.7 kph) +74m
ahr:124 max:136

9 PM

Cycling 22:17 intensity: (8 @1) + (16:28 @2) + (5:41 @3) 7.11 km (19.1 kph) +62m
ahr:119 max:129

Sunday Jul 17, 2022 #

9 AM

Orienteering race 1:21:03 intensity: (1:23 @0) + (8:31 @1) + (11:58 @2) + (29:40 @3) + (27:26 @4) + (2:05 @5) **** 7.73 km (10:29 / km) +105m 9:49 / km
ahr:130 max:164 spiked:7/9c shoes: Asics GEL-Trabuco Terra

Fin5 - day 5
Changed to a open course as the M21E seemed too long for me today. Started very unconcentrated and lost a lot of time at the first 3 controls.

Saturday Jul 16, 2022 #

11 AM

Running warm up/down 3:34 intensity: (11 @0) + (5 @1) + (1:01 @2) + (2:17 @3) 0.56 km (6:26 / km)
ahr:122 max:134 shoes: VJ Sarva D'vil 2

Orienteering race 1:31:13 intensity: (2:02 @0) + (9:20 @1) + (23:11 @2) + (33:39 @3) + (22:58 @4) + (3 @5) ***** 7.99 km (11:25 / km) +211m 10:05 / km
ahr:126 max:161 spiked:15/18c shoes: VJ Sarva D'vil 2

Fin5 - day 4
All fine until control 12.

Friday Jul 15, 2022 #

6 AM

Running 21:32 intensity: (16 @0) + (39 @1) + (17:23 @2) + (3:14 @3) 3.41 km (6:18 / km) +11m 6:12 / km
ahr:117 max:129 shoes: Asics GEL-Trabuco Terra

6 PM

Running warm up/down 5:09 intensity: (8 @0) + (6 @1) + (44 @2) + (3:30 @3) + (41 @4) 0.78 km (6:36 / km)
ahr:128 max:141 shoes: Asics GEL-Trabuco Terra

Orienteering race 24:35 intensity: (3 @1) + (20 @2) + (3:24 @3) + (15:32 @4) + (5:16 @5) **** 3.83 km (6:25 / km) +25m 6:13 / km
ahr:150 max:168 spiked:23/24c shoes: Asics GEL-Trabuco Terra

Fin5 - day 3 (WRE)
Very tricky sprint. Wasn´t able to go very fast but I think my solutions were mostly good. Lot of runners frailed to solve 8 - 9. Lots of DQ which may result mainly from this leg.

Thursday Jul 14, 2022 #

Note

Tourist day.

Wednesday Jul 13, 2022 #

12 PM

Running warm up/down 4:32 intensity: (1 @0) + (8 @1) + (8 @2) + (31 @3) + (3:00 @4) + (44 @5) 0.73 km (6:11 / km) +4m 6:01 / km
ahr:148 max:168 shoes: VJ Sarva D'vil 2

Orienteering race 1:16:30 intensity: (2:30 @1) + (15:20 @2) + (54:20 @3) + (4:18 @4) + (2 @5) ***** 6.96 km (10:59 / km) +10m 10:54 / km
ahr:127 max:158 spiked:13/16c shoes: VJ Sarva D'vil 2

Fin5 - day 2
Better performance than day1. Still slow but near to my normal Finland performance.

Tuesday Jul 12, 2022 #

Event: Fin5 - Orienteering Week
 
6 AM

Workout (streching) 4:28 [1]
ahr:85 max:97

10 AM

Running warm up/down 14:18 intensity: (17 @1) + (10 @2) + (5:53 @3) + (5:46 @4) + (2:12 @5) 2.3 km (6:13 / km) +7m 6:07 / km
ahr:143 max:166 shoes: VJ Sarva D'vil 2

Orienteering race 3:48:31 intensity: (18 @0) + (11:24 @1) + (49:52 @2) + (1:51:52 @3) + (49:04 @4) + (6:01 @5) ***** 19.12 km (11:57 / km) +42m 11:49 / km
ahr:130 max:172 spiked:15/26c shoes: VJ Sarva D'vil 2

Fin5 - day1 (WRE)
DNF. Too much mistaks makes it very long for me. After another big mistake and getting problems I decided to discontinue the race. Unfortunately I had already missed the best point for a short cut.

Monday Jul 11, 2022 #

2 PM

Running 38:04 intensity: (2 @0) + (3:15 @1) + (16:07 @2) + (16:40 @3) + (2:00 @4) 5.58 km (6:49 / km) +54m 6:31 / km
ahr:121 max:145 shoes: Asics GEL-Trabuco Terra

Exploring Lahti.

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