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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  XC Skiing (classic)3 4:24:44 23.2(11:25) 37.33(7:05) 441
  Strength5 4:10:00
  Orienteering4 3:55:35 13.54(17:24) 21.78(10:49) 63420 /30c66%
  Workout9 3:45:00
  Running6 2:59:20 19.87(9:02) 31.98(5:36) 353
  XC Skiing (skating)2 1:47:13 10.27(10:27) 16.52(6:29) 167
  Spinning2 1:37:16
  Total30 22:39:08 66.87 107.61 159520 /30c66%
  [1-5]30 22:38:30
averages - weight:69.6kg

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Saturday Feb 28, 2015 #

Event: 1. LRL Baden-Württemberg
 

Note
(sick)

7 AM

Orienteering 1:11:16 [3] *** 5.89 km (12:06 / km) +167m 10:36 / km
spiked:3/7c shoes: VJ Integrator (2014)

Set controls. Forgot the flag at one control so I had to go back from 6th to 5th and 4th.

Friday Feb 27, 2015 #

Note
(sick) (rest day)

Thursday Feb 26, 2015 #

Note
weight:68.7kg (sick) (rest day)

Wednesday Feb 25, 2015 #

Note
(sick)

6 PM

Running 29:27 intensity: (38 @0) + (11 @1) + (1:18 @2) + (13:05 @3) + (14:09 @4) + (6 @5) 4.95 km (5:57 / km) +75m 5:32 / km
ahr:142 max:164 shoes: Asics GEL-Fuji Trabuco G-TX

Light cold, so only a short training to catch some fresh air.

Tuesday Feb 24, 2015 #

Note
weight:69.7kg (rest day)

Unexpected long meeting of our regional sports federation.

Monday Feb 23, 2015 #

5 PM

Strength 45:00 [4]

8 PM

Workout 20:00 [3]

Sunday Feb 22, 2015 #

Note
weight:69.6kg

9 AM

XC Skiing (skating) 1:06:53 intensity: (5 @1) + (37 @2) + (11:23 @3) + (48:34 @4) + (6:14 @5) 10.22 km (6:33 / km) +128m 6:09 / km
ahr:153 max:172

Probably last time for the winter. Getting better with my skating technique, so this was the first time I skated for 10 k.
7 PM

Workout 25:00 [3]

Saturday Feb 21, 2015 #

Note
(rest day)

Friday Feb 20, 2015 #

Note
(rest day)

Thursday Feb 19, 2015 #

Note
(rest day)

Wednesday Feb 18, 2015 #

6 PM

Running 25:06 intensity: (11 @1) + (54 @2) + (9:45 @3) + (13:43 @4) + (33 @5) 3.81 km (6:35 / km) +73m 6:01 / km
ahr:146 max:167 shoes: Walsh PB Elite Trainer

6x 30 s (@ 4:05, 3:45, 3:46, 3:56, 3:39, 3:51 min/km) +warmup/cooldown

Tuesday Feb 17, 2015 #

5 PM

Orienteering 55:28 intensity: (41 @1) + (6:56 @2) + (29:57 @3) + (16:11 @4) + (1:43 @5) *** 4.72 km (11:46 / km) +129m 10:21 / km
ahr:139 max:176 spiked:8/11c shoes: VJ Integrator (2012)

Little orienteering in the dusk.

Monday Feb 16, 2015 #

8 PM

Workout 15:00 [2]

Sunday Feb 15, 2015 #

9 AM

XC Skiing (classic) 1:48:16 intensity: (2:29 @1) + (37:14 @2) + (1:01:56 @3) + (5:43 @4) + (54 @5) 16.47 km (6:34 / km) +160m 6:16 / km
ahr:130 max:172

8 PM

Workout 20:00 [3]

Saturday Feb 14, 2015 #

Note
weight:69.5kg

1 PM

Orienteering 1:04:52 intensity: (25 @1) + (15:35 @2) + (29:06 @3) + (18:21 @4) + (1:25 @5) 6.47 km (10:02 / km) +250m 8:24 / km
ahr:138 max:168 shoes: INOV8 X-Talon 212

Another terrain check for our upcoming event.
5 PM

Workout 45:00 [3]

Friday Feb 13, 2015 #

4 PM

Strength 50:00 [4]

5 PM

Spinning 37:00 [3]

Thursday Feb 12, 2015 #

4 PM

Running 42:56 intensity: (14 @1) + (6 @2) + (2:32 @3) + (40:04 @4) 8.65 km (4:58 / km) +20m 4:54 / km
ahr:151 max:161 shoes: Asics GEL-Fuji Trabuco G-TX

6 PM

Workout 20:00 [4]

Wednesday Feb 11, 2015 #

Note
weight:69.9kg

5 PM

Strength 50:00 [4]

Tuesday Feb 10, 2015 #

5 PM

Running warm up/down 4:57 intensity: (29 @1) + (34 @2) + (2:06 @3) + (1:48 @4) 1.06 km (4:40 / km)
ahr:136 max:153 shoes: VJ Integrator (2012)

To map.

Orienteering 43:59 intensity: (17 @1) + (4:33 @2) + (20:41 @3) + (16:42 @4) + (1:46 @5) ** 4.71 km (9:20 / km) +88m 8:32 / km
ahr:143 max:166 spiked:9/12c shoes: VJ Integrator (2012)

Little orienteering in the dawn.

Running 5:15 intensity: (4 @2) + (19 @3) + (4:52 @4) 1.04 km (5:03 / km) +8m 4:52 / km
ahr:153 max:159 shoes: VJ Integrator (2012)

Monday Feb 9, 2015 #

Note
weight:68.9kg (rest day)

Sunday Feb 8, 2015 #

Note
weight:69.6kg

12 PM

XC Skiing (classic) 1:34:59 intensity: (56 @1) + (37:03 @2) + (55:32 @3) + (1:28 @4) 12.83 km (7:24 / km) +223m 6:49 / km
ahr:128 max:152

4 PM

Workout 15:00 [2]

Saturday Feb 7, 2015 #

4 PM

Running intervals 24:28 intensity: (12 @1) + (17 @2) + (4:35 @3) + (11:06 @4) + (8:18 @5) 5.01 km (4:53 / km) +69m 4:34 / km
ahr:156 max:175 shoes: Asics GEL-Fuji Trabuco G-TX

Pyramide run, 0.5, 1, 2, 3, 1, 1, 0.5 min (@ 3:10, 3:45, 3:49, 3:56, 3:50, 3:30, 3:36 min/km).

Friday Feb 6, 2015 #

Note
weight:70.1kg

4 PM

Strength 50:00 [4]

Thursday Feb 5, 2015 #

5 PM

XC Skiing (skating) 40:20 intensity: (5 @1) + (9 @2) + (4:11 @3) + (32:19 @4) + (3:36 @5) 6.3 km (6:24 / km) +39m 6:13 / km
ahr:155 max:168

Wednesday Feb 4, 2015 #

Note
weight:69.5kg

5 PM

Spinning 1:00:16 intensity: (25:34 @1) + (23:30 @2) + (11:12 @3)
ahr:113 max:144

6 PM

Workout 20:00 [2]

Tuesday Feb 3, 2015 #

6 PM

Running 47:11 intensity: (9 @1) + (14 @2) + (20:21 @3) + (26:27 @4) 7.45 km (6:20 / km) +108m 5:54 / km
ahr:146 max:160 shoes: Icebug Multi Run Dry

Monday Feb 2, 2015 #

Note
weight:70.5kg

4 PM

Strength 55:00 [4]

Sunday Feb 1, 2015 #

1 PM

XC Skiing (classic) 1:01:29 intensity: (15 @1) + (3:16 @2) + (52:50 @3) + (5:08 @4) 8.03 km (7:39 / km) +58m 7:23 / km
ahr:136 max:155

Together with Wiebke, while Michi was on the skating track.
8 PM

Workout 45:00 [3]

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