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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 28 days ending Feb 28, 2021:

activity # timemileskm+m
  Running11 10:46:33 72.13(8:58) 116.07(5:34) 1125
  Workout19 6:47:50
  Cycling9 5:33:36 69.29(12.5/h) 111.51(20.1/h) 1345
  Orienteering3 3:36:16 10.77(20:05) 17.34(12:29) 54146 /53c86%
  Fieldwork1 3:08:35 6.03(31:18) 9.7(19:27) 137
  XC Skiing (skating)2 2:37:55 17.54(9:00) 28.23(5:36)
  Total44 32:30:45 175.76 282.85 314846 /53c86%
  [1-5]44 32:13:15
averages - weight:71.8kg

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Sunday Feb 28, 2021 #

10 AM

Workout (Yoga) 28:29 [2]
ahr:63 max:91

1 PM

Running long 1:56:47 intensity: (2 @0) + (5 @1) + (20 @2) + (21:33 @3) + (1:34:35 @4) + (12 @5) 21.36 km (5:28 / km) +142m 5:18 / km
ahr:143 max:158 shoes: Asics DynaFlyte 3 SP

Saturday Feb 27, 2021 #

10 AM

Workout 28:14 [2]
ahr:84 max:142

1 PM

Cycling 52:08 intensity: (23 @0) + (1:02 @1) + (1:24 @2) + (29:24 @3) + (19:55 @4) 20.44 km (23.5 kph) +178m
ahr:136 max:152

2 PM

Orienteering 33:30 intensity: (1:01 @0) + (3:02 @1) + (11:11 @2) + (13:36 @3) + (4:40 @4) *** 3.21 km (10:27 / km) +163m 8:20 / km
ahr:123 max:156 spiked:7/10c shoes: NVII Terra Dobb

Rerun the M16 course from our last years regional ranking event. Slow running and some poor orienteering but still bet 6 out of 7 from the competition.


Splits
3 PM

Cycling 58:21 intensity: (18 @1) + (15:07 @2) + (42:56 @3) 20.39 km (21.0 kph) +146m
ahr:126 max:137

Friday Feb 26, 2021 #

Note
weight:71.7kg

6 AM

Cycling 27:23 [3] 10.56 km (23.1 kph) +132m

3 PM

Cycling 32:04 intensity: (1:08 @1) + (7:19 @2) + (14:45 @3) + (8:52 @4) 10.9 km (20.4 kph) +177m
ahr:129 max:149

8 PM

Workout (Yoga) 10:38 [1]
ahr:76 max:99

Thursday Feb 25, 2021 #

Event: Training Lorch
 
6 AM

Workout (Yoga) 13:36 [1]
ahr:70 max:100

4 PM

Running intervals 32:55 intensity: (5 @0) + (35 @1) + (6:45 @2) + (10:01 @3) + (9:17 @4) + (6:12 @5) 5.47 km (6:01 / km) +117m 5:26 / km
ahr:139 max:177 shoes: asics FujiTrabuco Pro

3x 3 min on shlightly hilly terrain (0,78, 0,71, 0,76 km) +warmup/cooldown

lang-multitechnik - Splits

Wednesday Feb 24, 2021 #

Note
weight:71.8kg

6 AM

Cycling 30:26 intensity: (1:18 @1) + (5:51 @2) + (13:51 @3) + (9:26 @4) 10.3 km (20.3 kph) +113m
ahr:131 max:152

4 PM

Cycling 33:38 intensity: (7 @0) + (1:24 @1) + (6:15 @2) + (18:22 @3) + (7:30 @4) 11.11 km (19.8 kph) +187m
ahr:130 max:152

7 PM

Workout 37:31 [3]
ahr:85 max:124

Tuesday Feb 23, 2021 #

5 PM

Running 1:03:27 intensity: (28 @0) + (15 @1) + (6 @2) + (25:34 @3) + (37:04 @4) 11.74 km (5:24 / km) +144m 5:06 / km
ahr:140 max:153 shoes: Inov8 Trailtalon 250

Monday Feb 22, 2021 #

Note
weight:71.5kg

6 AM

Workout (Yoga) 12:39 [1]
ahr:78 max:103

Sunday Feb 21, 2021 #

Note
weight:72kg

11 AM

Orienteering 2:35:22 intensity: (1:49 @0) + (30:36 @1) + (1:03:44 @2) + (41:57 @3) + (17:11 @4) + (5 @5) *** 10.61 km (14:39 / km) +293m 12:52 / km
ahr:119 max:158 spiked:27/29c shoes: NVII Terra Dobb

Preparing our next temporary POC.
5 PM

Cycling 35:01 [3] 5.57 km (9.5 kph) +100m

Short MTB-Tour.

Saturday Feb 20, 2021 #

10 AM

Running long 1:36:34 intensity: (5 @1) + (12 @2) + (34:28 @3) + (1:01:49 @4) 17.43 km (5:32 / km) +142m 5:19 / km
ahr:141 max:155 shoes: Asics DynaFlyte 3 SP

Friday Feb 19, 2021 #

6 AM

Workout (Yoga) 11:12 [1]
ahr:69 max:87

Thursday Feb 18, 2021 #

Note
weight:71.9kg

5 AM

Running warm up/down 6:31 intensity: (6 @0) + (28 @1) + (1:14 @2) + (2:10 @3) + (2:33 @4) 0.94 km (6:54 / km) +32m 5:53 / km
ahr:129 max:147 shoes: asics FujiTrabuco Pro

Running 24:31 intensity: (1 @1) + (14 @2) + (12:33 @3) + (9:05 @4) + (2:38 @5) 4.96 km (4:57 / km) +4m 4:55 / km
ahr:143 max:164 shoes: asics FujiTrabuco Pro

lactate threshold test

Running warm up/down 6:43 intensity: (1:19 @2) + (3:48 @3) + (1:36 @4) 1.04 km (6:26 / km) +19m 5:53 / km
ahr:131 max:147 shoes: asics FujiTrabuco Pro

9 PM

Workout 13:15 intensity: (13:05 @0) + (10 @1)
ahr:58 max:98

Wednesday Feb 17, 2021 #

Note
(rest day)

Tuesday Feb 16, 2021 #

5 AM

Orienteering 27:24 intensity: (6:07 @2) + (9:42 @3) + (11:09 @4) + (26 @5) * 3.52 km (7:47 / km) +84m 6:57 / km
ahr:135 max:158 spiked:12/14c shoes: NVII Terra Dobb

Early morning sprint.

Monday Feb 15, 2021 #

6 AM

Workout (Yoga) 15:27 [1]
ahr:87 max:125

8 PM

Workout 17:40 [3]
ahr:96 max:113

Sunday Feb 14, 2021 #

Note
weight:71.9kg

11 AM

XC Skiing (skating) 1:13:34 intensity: (2 @1) + (21 @2) + (20:47 @3) + (46:17 @4) + (6:07 @5) 13.6 km (5:25 / km)
ahr:144 max:165

On the last remaining snow.
5 PM

Workout 20:45 [2]
ahr:76 max:142

Saturday Feb 13, 2021 #

Note
weight:71.8kg

9 AM

XC Skiing (skating) 1:24:21 intensity: (2 @0) + (5 @1) + (1:26 @2) + (42:38 @3) + (38:40 @4) + (1:30 @5) 14.63 km (5:46 / km)
ahr:140 max:160

5 PM

Running intervals 15:38 intensity: (8 @1) + (40 @2) + (5:13 @3) + (9:37 @4) 2.48 km (6:19 / km) +35m 5:54 / km
ahr:140 max:154 shoes: asics FujiTrabuco Pro

Short sprints in the snow. 6x 30 s (140, 130, 150, 140, 150, 140 m) +warmup/cooldown.

Friday Feb 12, 2021 #

8 PM

Workout (Yoga) 13:58 [1]
ahr:74 max:96

Thursday Feb 11, 2021 #

Note
weight:71.7kg

6 PM

Running 42:13 intensity: (3 @0) + (5 @1) + (1:24 @2) + (16:16 @3) + (23:25 @4) + (1:00 @5) 7.09 km (5:57 / km) +96m 5:35 / km
ahr:141 max:162 shoes: NVII Crazy Lite F2

Wednesday Feb 10, 2021 #

6 AM

Workout (Yoga) 14:03 [1]
ahr:70 max:89

7 PM

Workout 57:30 [2]
ahr:71 max:110

Online course from my sport club. With chair this time.

Tuesday Feb 9, 2021 #

5 PM

Running tempo 1:01:34 intensity: (6 @0) + (10 @1) + (6 @2) + (1:24 @3) + (56:55 @4) + (2:53 @5) 12.84 km (4:48 / km) +61m 4:41 / km
ahr:149 max:171 shoes: Asics DynaFlyte 3 SP

8 PM

Workout (Yoga) 13:51 [1]
ahr:85 max:109

Monday Feb 8, 2021 #

Note
weight:71.7kg

8 PM

Workout 12:12 [2]
ahr:81 max:99

Sunday Feb 7, 2021 #

Note
weight:71.7kg

10 AM

Running long 1:32:40 intensity: (11 @0) + (5 @1) + (3:55 @2) + (53:24 @3) + (35:05 @4) 16.37 km (5:40 / km) +212m 5:19 / km
ahr:138 max:154 shoes: Karhu Iconi Ortix 2020

6 PM

Workout (streching) 12:44 [1]
ahr:76 max:105

Saturday Feb 6, 2021 #

Note
weight:72.2kg

12 PM

Fieldwork 3:08:35 [1] 9.7 km (19:27 / km) +137m 18:10 / km
ahr:98 max:141 shoes: Salomon XT Shigarri

8 PM

Workout (Yoga) 23:11 [1]
ahr:74 max:114

Friday Feb 5, 2021 #

Note
(rest day)

Thursday Feb 4, 2021 #

7 AM

Cycling 30:27 intensity: (3:15 @2) + (10:55 @3) + (15:19 @4) + (58 @5) 11.13 km (21.9 kph) +123m
ahr:139 max:160

5 PM

Cycling 34:08 intensity: (1 @0) + (46 @1) + (4:41 @2) + (16:50 @3) + (11:50 @4) 11.12 km (19.5 kph) +189m
ahr:133 max:152

Running hills 21:07 intensity: (15 @1) + (5:15 @2) + (11:11 @3) + (4:26 @4) 2.55 km (8:17 / km) +20m 7:59 / km
ahr:130 max:154 shoes: Nike Flex 2014 Run

Hill sprints- 60 m/7 hm (22, 21, 18, 21, 18, 20, 18, 20, 19, 17 s), +warmup/cooldown

Wednesday Feb 3, 2021 #

Note
weight:71.4kg

7 PM

Workout 50:55 [2]
ahr:70 max:116

Online course from my sports club. Live kinetik this time.

Tuesday Feb 2, 2021 #

5 PM

Running 1:05:53 intensity: (1 @0) + (6 @1) + (2:33 @2) + (45:15 @3) + (17:58 @4) 11.81 km (5:35 / km) +101m 5:21 / km
ahr:135 max:152 shoes: Asics DynaFlyte 3 SP

Monday Feb 1, 2021 #

Note
(rest day)

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