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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 11, 2021:

activity # timemileskm+m
  Orienteering2 3:08:32 11.81(15:58) 19.01(9:55) 46953 /53c100%
  Hiking1 1:46:28 4.94(21:34) 7.95(13:24) 148
  Cycling2 1:30:56 12.42(8.2/h) 19.98(13.2/h) 277
  Workout4 1:27:53
  Running1 28:12 3.33(8:27) 5.37(5:15) 34
  Total8 8:22:01 32.5 52.3 92853 /53c100%
  [1-5]8 7:46:17
averages - weight:71.3kg

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MoTuWeThFrSaSu

Sunday Apr 11, 2021 #

2 PM

Hiking 1:46:28 intensity: (32:54 @0) + (1:03:00 @1) + (9:30 @2) + (54 @3) + (10 @4) 7.95 km (13:24 / km) +148m 12:15 / km
ahr:92 max:150 shoes: Merrel Vertis Ventilator

Short afternoon hike.

Saturday Apr 10, 2021 #

9 AM

Orienteering 2:00:11 intensity: (4 @0) + (4:00 @1) + (44:34 @2) + (45:31 @3) + (26:02 @4) ** 10.53 km (11:25 / km) +279m 10:04 / km
ahr:127 max:157 spiked:29/29c shoes: NVII Terra Dobb

Collect the markers. After setting them and running the long course this wasn´t too difficult.
1 PM

Workout 22:30 [3]
ahr:100 max:139

Friday Apr 9, 2021 #

5 PM

Cycling 1:05:33 intensity: (16 @0) + (9:51 @1) + (27:57 @2) + (20:54 @3) + (6:35 @4) 12.11 km (11.1 kph) +198m
ahr:120 max:146

Short MTB Tour

Thursday Apr 8, 2021 #

8 PM

Running warm up/down 3:22 intensity: (3 @0) + (5 @1) + (10 @2) + (23 @3) + (2:41 @4) 0.51 km (6:37 / km) +34m 4:58 / km
ahr:140 max:149 shoes: asics FujiTrabuco Pro

Running intervals (Fartlek) 20:00 intensity: (20 @1) + (22 @2) + (2:06 @3) + (11:40 @4) + (5:32 @5) 4.12 km (4:51 / km)
ahr:150 max:167 shoes: asics FujiTrabuco Pro

Mona Fartlek (2x 90 s, 4 x 60 s, 4 x 30 s, 4 x 15 s +same time recovery). Running on meadows in the dusk was maybe not the best idea.

Running warm up/down 4:50 intensity: (3:29 @2) + (1:21 @3) 0.74 km (6:35 / km)
ahr:122 max:139 shoes: asics FujiTrabuco Pro

Wednesday Apr 7, 2021 #

Note
weight:71.2kg (rest day)

Tuesday Apr 6, 2021 #

9 PM

Workout 20:08 [3]
ahr:68 max:90

Monday Apr 5, 2021 #

Note
weight:71.5kg

9 AM

Cycling warm up/down 12:48 intensity: (10 @0) + (3:30 @1) + (6:09 @2) + (1:09 @3) + (1:50 @4) 4.03 km (18.9 kph) +48m
ahr:114 max:151

Orienteering 1:08:21 intensity: (1:20 @1) + (14:33 @2) + (24:51 @3) + (24:10 @4) + (3:27 @5) ** 8.48 km (8:04 / km) +190m 7:15 / km
ahr:134 max:163 spiked:24/24c shoes: Inov8 Trailtalon 250

Actual club training. No markers, no MapRun. Just pictures of the control sites. Didn´t look much on the pictures during running, so had a hard time to connect the pictures afterwards.

Workout 11:37 intensity: (1:15 @0) + (5:26 @1) + (2:36 @2) + (2:20 @3)
ahr:104 max:137

Cycling 12:35 intensity: (1:02 @0) + (1:10 @1) + (7:19 @2) + (3:04 @3) 3.84 km (18.3 kph) +31m
ahr:114 max:138

5 PM

Workout (Yoga) 33:38 [2]
ahr:74 max:115

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