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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Running11 7:36:09 47.42(9:37) 76.31(5:59) 1086
  Strength6 7:05:00
  Workout11 4:28:00
  Orienteering4 3:09:56 12.93(14:41) 20.82(9:07) 44446 /57c80%
  Spinning1 30:00
  Total30 22:49:05 60.35 97.13 153046 /57c80%
  [1-5]30 22:47:28
averages - weight:70.2kg

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Monday Feb 29, 2016 #

Note
weight:69.8kg

4 PM

Strength 1:20:00 [4]

Sunday Feb 28, 2016 #

11 AM

Orienteering 38:07 intensity: (6 @1) + (3:12 @2) + (13:47 @3) + (21:02 @4) ** 5.22 km (7:18 / km) +172m 6:16 / km
ahr:145 max:163 spiked:14/15c shoes: VJ Integrator (2014)

6 PM

Workout 40:00 [3]

Saturday Feb 27, 2016 #

Note
weight:70.6kg

3 PM

Running warm up/down 4:22 intensity: (3 @0) + (7 @1) + (26 @2) + (1:20 @3) + (2:26 @4) 0.81 km (5:22 / km) +10m 5:04 / km
ahr:143 max:159 shoes: INOV8 X-Talon 212

Orienteering intervals 27:15 intensity: (2:00 @2) + (8:00 @3) + (12:15 @4) + (5:00 @5) ** 3.88 km (7:01 / km) +78m 6:23 / km
ahr:150 max:172 spiked:11/14c shoes: INOV8 X-Talon 212

O-Intervals. 3-4 controlls hard (or and least trying ir) and some easy jogging between. Try to keep some map chnages in mind, for corection. Maybe a good map mind training, but nor the best when you try to run hard.

Running warm up/down 4:57 intensity: (6 @2) + (1:38 @3) + (3:13 @4) 0.85 km (5:50 / km) +6m 5:38 / km
ahr:145 max:155 shoes: INOV8 X-Talon 212

7 PM

Workout 30:00 [3]

Friday Feb 26, 2016 #

4 PM

Strength 1:05:00 [3]

Thursday Feb 25, 2016 #

5 PM

Running intervals 28:54 intensity: (4 @0) + (8 @1) + (5:51 @2) + (12:32 @3) + (10:00 @4) + (19 @5) 3.49 km (8:16 / km) +23m 8:01 / km
ahr:139 max:165 shoes: Nike Free 5.0+

10x 80 m 10 hm (17, 16, 15, 15, 15, 16, 17, 17, 18, 16 s) +warmup/cooldown

Wednesday Feb 24, 2016 #

Note
weight:70.6kg

5 PM

Strength 1:15:00 [4]

Tuesday Feb 23, 2016 #

5 PM

Running 1:04:15 intensity: (2 @0) + (13 @1) + (1:08 @2) + (25:33 @3) + (37:19 @4) 10.93 km (5:53 / km) +134m 5:32 / km
ahr:146 max:162 shoes: Asics Gel-FujiTrabuco 4

Yesterday 15 °C and sun, today 2 °C and snow. Run mainly on meadows.Maybe not the best idear as they were wet and slippy.

Monday Feb 22, 2016 #

Note
weight:70.7kg

9 PM

Workout 18:00 [2]

Sunday Feb 21, 2016 #

Note
(rest day)

Saturday Feb 20, 2016 #

Note

Moving my sisters household.

Friday Feb 19, 2016 #

Note
(rest day)

Birthday

Thursday Feb 18, 2016 #

Note
(rest day)

Watching the soccer game Augsburg vs. Liverpool

Wednesday Feb 17, 2016 #

Note
weight:70.7kg

5 PM

Running intervals 37:54 intensity: (13 @0) + (43 @1) + (5:09 @2) + (11:39 @3) + (6:15 @4) + (13:55 @5) 7.01 km (5:25 / km) +75m 5:08 / km
ahr:148 max:174 shoes: Karhu Flow Trainer III

Running intervals. 4 round arround the nearby lake (~1050 m) in 4:18, 4:25, 4:25, 4:26 min and 1 time the stairs on the dam (19 s) +warmup/cooldown
Shows me how bad my actual shape is.
6 PM

Workout 15:00 [2]

Tuesday Feb 16, 2016 #

5 PM

Running 1:10:38 intensity: (4 @0) + (7 @1) + (1:36 @2) + (37:59 @3) + (30:52 @4) 12.21 km (5:47 / km) +100m 5:33 / km
ahr:144 max:159 shoes: Asics Gel-FujiTrabuco 4

8 PM

Workout 25:00 [3]

Monday Feb 15, 2016 #

Note
weight:70kg (sick)

8 PM

Workout 35:00 [3]

Sunday Feb 14, 2016 #

Note
(sick)

11 AM

Running warm up/down 20:44 intensity: (21 @1) + (36 @2) + (3:35 @3) + (14:24 @4) + (1:48 @5) 3.48 km (5:57 / km) +140m 4:57 / km
ahr:151 max:170 shoes: INOV8 X-Talon 212

To map.

Orienteering 1:01:42 intensity: (5:00 @2) + (34:53 @3) + (21:25 @4) + (24 @5) *** 5.65 km (10:55 / km) +145m 9:41 / km
ahr:141 max:166 spiked:11/14c shoes: INOV8 X-Talon 212

Map from 1991. Become more and more difficult to train on it, but still tempting to use it as it´s on my front door and I wasn´t involed in the mapping. Couldn´t reach control 7. And some places I wasn´t sure if I really reached the object.

Running warm up/down 9:12 intensity: (34 @2) + (1:32 @3) + (7:06 @4) 1.51 km (6:05 / km) +37m 5:25 / km
ahr:149 max:160 shoes: INOV8 X-Talon 212

Back home.
5 PM

Workout 20:00 [2]

Saturday Feb 13, 2016 #

Note
weight:70.2kg

Note
(sick) (rest day)

Friday Feb 12, 2016 #

Note
(sick)

4 PM

Strength 1:10:00 [4]

5 PM

Spinning 30:00 [3]

Thursday Feb 11, 2016 #

Note
weight:70.2kg (sick)

5 PM

Running 29:33 intensity: (23 @0) + (2 @1) + (3:27 @2) + (18:24 @3) + (7:17 @4) 4.91 km (6:01 / km) +88m 5:31 / km
ahr:138 max:156

8 PM

Workout 10:00 [2]

Wednesday Feb 10, 2016 #

Note
(sick) (rest day)

Tuesday Feb 9, 2016 #

Note
(sick) (rest day)

Monday Feb 8, 2016 #

Note
weight:69.6kg (sick)

4 PM

Strength 1:05:00 [4]

Sunday Feb 7, 2016 #

Note
(sick)

12 PM

Running 53:11 intensity: (28 @0) + (30 @1) + (1:05 @2) + (19:01 @3) + (32:07 @4) 9.48 km (5:37 / km) +116m 5:17 / km
ahr:145 max:163

Had planned a longer tour, but made only a short session because of my little cold.
6 PM

Workout 40:00 [3]

Saturday Feb 6, 2016 #

Note
weight:69.6kg

Note
(sick)

1 PM

Running 57:41 intensity: (6 @1) + (39 @2) + (17:42 @3) + (34:10 @4) + (5:04 @5) 8.74 km (6:36 / km) +208m 5:54 / km
ahr:150 max:171 shoes: Asics Gel-FujiTrabuco 4

Incl some coordination excersises + 3 x the stairs on the nearby dam (16.7, 17.2, 18.4 s) . Haven´t done this for long time and be far away from the ~12 s I do it at by best times.

Friday Feb 5, 2016 #

Note
(sick)

Thursday Feb 4, 2016 #

4 PM

Strength 1:10:00 [4]

Wednesday Feb 3, 2016 #

Note
weight:69.7kg

5 PM

Running intervals 37:24 intensity: (16 @0) + (17 @1) + (4:25 @2) + (10:49 @3) + (12:12 @4) + (9:25 @5) 6.3 km (5:56 / km) +55m 5:41 / km
ahr:148 max:178 shoes: Nike Free 5.0+

6x 500 m (@ 1:48, 1:55, 1:56, 1:53, 1:57, 1:54 min) +warmup/cooldown
6 PM

Workout 10:00 [2]

Tuesday Feb 2, 2016 #

6 PM

Running 18:32 intensity: (4 @0) + (7 @1) + (6 @2) + (6:00 @3) + (12:15 @4) 3.29 km (5:38 / km) +77m 5:03 / km
ahr:146 max:158 shoes: INOV8 X-Talon 212

To map.

Orienteering 1:02:52 intensity: (19:36 @2) + (27:03 @3) + (15:06 @4) + (1:07 @5) *** 6.06 km (10:22 / km) +50m 9:58 / km
ahr:136 max:169 spiked:10/14c shoes: INOV8 X-Talon 212

Fully in the night this time. Still not easy to identify objects in the night.

Running 18:52 intensity: (4 @2) + (6:33 @3) + (11:17 @4) + (58 @5) 3.28 km (5:45 / km) +18m 5:36 / km
ahr:148 max:166 shoes: INOV8 X-Talon 212

Back home.

Monday Feb 1, 2016 #

8 PM

Workout 25:00 [4]

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