Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Jun 30, 2010:

	activity	#	time	miles		km		+m
	Orienteering	8	10:20:31	37.67	(16:28)	60.62	(10:14)	2003	109c
	Running	9	8:59:49	53.67	(10:03)	86.38	(6:15)	2037
	Cycling	11	6:45:35	72.53	(10.7/h)	116.72	(17.3/h)	1841
	Workout	17	5:50:00
	Total	44	31:55:55	163.87		263.72		5881	109c
averages - weight:66.9kg

2:40

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Wednesday Jun 30, 2010 #

8 PM

Workout 40:00 [3]

Tuesday Jun 29, 2010 #

7 AM

Cycling 35:00 [2] 10.1 km (17.3 kph) +120m

To work.

4 PM

Cycling 37:00 [3] 10.1 km (16.4 kph) +200m

Back home.

7 PM

Running 1:14:54 [4] 13.7 km (5:28 / km) +260m 5:00 / km
shoes: Asics Gel 1130

Monday Jun 28, 2010 #

7 AM

Cycling 35:30 [2] 10.4 km (17.6 kph) +120m
weight:66.9kg

To work.

6 PM

Cycling 38:00 [2] 10.6 km (16.7 kph) +200m

back home.

8 PM

Workout 25:00 [3]

Sunday Jun 27, 2010 #

Event: 3. Landesranglistenlauf Baden-Württemberg

9 AM

Orienteering 43:00 [3] **** 4.78 km (9:00 / km) +90m 8:13 / km
8c shoes: VJ Integrator

Set out controls.

Saturday Jun 26, 2010 #

Event: Laufserie TG Achalm 1. Lauf

3 PM

Orienteering race 28:56 [5] *** 3.84 km (7:32 / km) +165m 6:12 / km
16c shoes: Saucony Grid Cohesion TR

5 PM

Orienteering 36:20 [3] *** 4.04 km (9:00 / km) +175m 7:24 / km
7c shoes: Saucony Grid Cohesion TR

Collect controlls.

Friday Jun 25, 2010 #

Note
(rest day)

Thursday Jun 24, 2010 #

8 PM

Running 33:10 [4] 5.6 km (5:55 / km) +80m 5:32 / km
ahr:149 max:171 shoes: Nike Free 3.0

Short jogg and some coordination exercises.

10 PM

Workout 15:00 [2]

Wednesday Jun 23, 2010 #

Note
(rest day)

First print maps for our competition, than meet with some friends to watch the World Cup game Ghana vs. Germany.

Tuesday Jun 22, 2010 #

7 PM

Workout 15:00 [1]

Preparing some things for our competition at the weekend. So not much time for training.

Monday Jun 21, 2010 #

8 PM

Workout 10:00 [1]
weight:66.6kg

Sunday Jun 20, 2010 #

2 AM

Orienteering race 2:40:41 [5] ***** 11.76 km (13:40 / km) +500m 11:16 / km
shoes: VJ Integrator

Jukola 2nd leg.

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

10 AM

Running warm up/down 10:20 [3] 1.56 km (6:37 / km) +5m 6:31 / km
shoes: VJ Integrator

Orienteering 1:21:18 [1] ***** 4.71 km (17:16 / km) +160m 14:45 / km
shoes: VJ Integrator

Jukola model event.

Friday Jun 18, 2010 #

Note
(rest day)

Traveling to Finland for the Jukola.

Thursday Jun 17, 2010 #

Note
(rest day)

Packing for the Jukola.

Wednesday Jun 16, 2010 #

7 PM

Workout 15:00 [2]

Tuesday Jun 15, 2010 #

7 PM

Running 1:11:16 [3] 11.73 km (6:05 / km) +326m 5:20 / km
ahr:146 max:168 shoes: Asics Gel 1130

C • Events in Germany 1

10 PM

Workout 10:00 [1]

Monday Jun 14, 2010 #

8 PM

Workout 40:00 [3]
weight:67.3kg

Sunday Jun 13, 2010 #

9 AM

Orienteering race 1:47:16 [5] **** 13.9 km (7:43 / km) +360m 6:50 / km
21c shoes: VJ Integrator

Better than yesterday.

H20/H21AL - Splits

Saturday Jun 12, 2010 #

Event: DM Mittel-OL + WRE

2 PM

Orienteering 12:00 [2] *** 0.7 km (17:09 / km) +15m 15:29 / km
4c shoes: VJ Integrator

Warmup map.

Orienteering race 59:46 [5] **** 7.7 km (7:46 / km) +285m 6:33 / km
18c shoes: VJ Integrator

Felt no power in my legs. Made many small and one big mistake.

C • AUSWERTEN 2

HE/H20 - Splits

Friday Jun 11, 2010 #

7 AM

Cycling 31:49 [2] 10.04 km (18.9 kph) +126m

To work.

4 PM

Cycling 34:54 [3] 10.05 km (17.3 kph) +205m

Back home.

7 PM

Workout 10:00 [1]

Thursday Jun 10, 2010 #

4 PM

Running 35:33 [3] ** 5.08 km (7:00 / km) +104m 6:21 / km
ahr:132 max:163 shoes: Saucony Grid Cohesion TR

Checked some last things for our comp. Very slow but in this heat I didn´7 want to run any faster.

Wednesday Jun 9, 2010 #

7 AM

Cycling 32:12 [2] 10.4 km (19.4 kph) +123m

To work.

4 PM

Cycling 40:34 [3] 11.11 km (16.4 kph) +221m

Back home.

9 PM

Workout 10:00 [1]

Tuesday Jun 8, 2010 #

6 PM

Running 1:19:17 [3] 12.79 km (6:12 / km) +329m 5:30 / km
ahr:140 max:162 shoes: Saucony Grid Cohesion TR

9 PM

Workout 10:00 [1]

Monday Jun 7, 2010 #

6 PM

Workout 20:00 [2]

Sunday Jun 6, 2010 #

Running 1:34:45 [4] 14.98 km (6:20 / km) +320m 5:43 / km
ahr:148 max:162 shoes: Asics Gel 1130

30 °C, too hot for me.

5 PM

Cycling 49:04 [1] 13.27 km (16.2 kph) +188m

Just a short tour to relax my feet.

Saturday Jun 5, 2010 #

3 PM

Running hills 1:10:50 [5] 9.49 km (7:28 / km) +298m 6:27 / km
ahr:135 max:177 shoes: Asics Gel 1130

6x 250 m/(1:03, 0:58, 1:04, 1:06, 1:08, 1:12) + warmup/cooldown and coordination exercises. Was a hugh difference between the rain and 12 °c at Thursday and the 25 °C today.

6 PM

Workout 40:00 [3]