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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Orienteering9 12:08:12 49.51(14:43) 79.67(9:08) 2378118 /144c81%
  Running8 7:42:17 49.42(9:21) 79.54(5:49) 1584
  Cycling12 6:57:22 79.02(11.4/h) 127.17(18.3/h) 1823
  Workout9 6:25:00
  Fieldwork1 2:09:29 3.18(40:42) 5.12(25:17) 105
  Total38 35:22:20 181.13 291.5 5890118 /144c81%
averages - weight:68.2kg

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Thursday Jun 30, 2011 #

Note
(rest day)

Wednesday Jun 29, 2011 #

5 PM

Workout 50:00 [4]
weight:68.6kg

Tuesday Jun 28, 2011 #

7 AM

Cycling 32:13 [3] 10.51 km (19.6 kph) +109m

To work.
5 PM

Cycling 37:03 [3] 10.67 km (17.3 kph) +198m

Back home.

Monday Jun 27, 2011 #

7 AM

Cycling 33:08 [2] 10.48 km (19.0 kph) +107m
weight:67kg

To work.
5 PM

Cycling 40:05 [2] 10.67 km (16.0 kph) +200m

Back home. Really tired legs from yesterday.

Sunday Jun 26, 2011 #

9 AM

Orienteering race 2:17:29 [5] ***** 17.44 km (7:53 / km) +165m 7:32 / km
spiked:20/26c shoes: VJ Integrator 2011

Saturday Jun 25, 2011 #

Event: DBK Mannschaft + BRL Lang
 
1 PM

Orienteering race 2:15:27 [5] **** 13.88 km (9:46 / km) +230m 9:01 / km
spiked:18/23c shoes: VJ Integrator 2011

Friday Jun 24, 2011 #

Note
(rest day)

Thursday Jun 23, 2011 #

1 PM

Running tempo 44:01 [5] 8.58 km (5:08 / km) +84m 4:53 / km
ahr:153 max:177 shoes: Nike Free 3.0

warmup, 5 km with ~40 hm fast (22:25 min), cooldown

Wednesday Jun 22, 2011 #

5 PM

Workout 55:00 [3]
weight:68.9kg

Tuesday Jun 21, 2011 #

6 PM

Running 1:35:22 [3] 16.7 km (5:43 / km) +311m 5:13 / km
ahr:142 max:170 shoes: Saucony Grid Cohesion TR

Monday Jun 20, 2011 #

8 AM

Cycling 32:01 [3] 10.5 km (19.7 kph) +106m

To work.
5 PM

Cycling 37:31 [3] 10.52 km (16.8 kph) +196m

Back home in the rain. next time I´ll take care of the weather forecast.

Sunday Jun 19, 2011 #

12 PM

Running 40:30 [5] 5.77 km (7:01 / km) +123m 6:21 / km
ahr:140 max:170 shoes: Walsh PB Elite Trainer

Cross intervals 10x 180 m/10 hm (46, 43, 47, 43, 44, 47, 45, 42, 46, 46 s) + warmup/cooldown
9 PM

Workout 50:00 [4]

Saturday Jun 18, 2011 #

12 PM

Running warm up/down 8:09 [3] 1.19 km (6:51 / km) +54m 5:35 / km
ahr:139 max:166 shoes: VJ Integrator 2011

Orienteering 1:51:43 [3] **** 10.3 km (10:51 / km) +309m 9:26 / km
ahr:130 max:163 spiked:17/22c shoes: VJ Integrator 2011

Test run for the JLVK.

Running warm up/down 1:17 [3] 0.25 km (5:12 / km)
ahr:132 max:143 shoes: VJ Integrator 2011

Friday Jun 17, 2011 #

8 AM

Cycling 30:31 [3] 10.49 km (20.6 kph) +106m

To work.
5 PM

Cycling 37:56 [3] 10.51 km (16.6 kph) +195m

Back home.
6 PM

Workout 40:00 [4]

Thursday Jun 16, 2011 #

9 AM

Cycling 31:44 [2] 10.47 km (19.8 kph) +107m

To work.
4 PM

Cycling 35:57 [3] 10.64 km (17.8 kph) +197m

Back home.
6 PM

Running intervals 50:39 [4] 8.21 km (6:10 / km) +146m 5:40 / km
ahr:136 max:172 shoes: Saucony Grid Cohesion TR

Intervals 4x 1050 m/10 hm (4:11, 4:28, 4:23, 4:39). Rain and a slippy underground and tired legs from biking home made the times really slow.

Wednesday Jun 15, 2011 #

7 AM

Cycling 32:46 [3] 10.52 km (19.3 kph) +110m
weight:68.9kg

5 PM

Cycling 36:27 [3] 11.19 km (18.4 kph) +192m

Back home.

Tuesday Jun 14, 2011 #

7 PM

Running 1:22:47 [3] 14.22 km (5:49 / km) +304m 5:16 / km
ahr:141 max:162 shoes: Karhu M1 3903-001 medium

9 PM

Workout 10:00 [2]

Monday Jun 13, 2011 #

8 PM

Workout 25:00 [4]
weight:68.5kg

Sunday Jun 12, 2011 #

3 PM

Fieldwork 2:09:29 [1] 5.12 km (25:17 / km) +105m 22:56 / km
(injured)

Saturday Jun 11, 2011 #

Note
(injured)

Friday Jun 10, 2011 #

5 PM

Workout 1:10:00 [4]

Thursday Jun 9, 2011 #

5 PM

Running 1:19:35 [3] * 14.24 km (5:35 / km) +320m 5:01 / km
ahr:143 max:174 weight:68.9kg shoes: Saucony Grid Cohesion TR

another easy one

Wednesday Jun 8, 2011 #

5 PM

Workout 50:00 [4]

Tuesday Jun 7, 2011 #

7 PM

Running 59:57 [3] 10.38 km (5:47 / km) +242m 5:10 / km
ahr:136 max:159 weight:68kg shoes: Karhu M1 3903-001 medium

Easy one for regeneration.

Monday Jun 6, 2011 #

Note
weight:66.8kg (rest day)

Need a rest day.

Sunday Jun 5, 2011 #

1 AM

Orienteering race 50:48 [5] **** 4.82 km (10:32 / km) +200m 8:44 / km
spiked:10/11c shoes: Icebug Sisu OLX

24h relay race 4. Short difficult night 2. My only night race this time.
7 AM

Orienteering race 45:24 [5] **** 5.19 km (8:45 / km) +219m 7:13 / km
spiked:9/10c shoes: VJ Integrator 2011

24h relay race 5. Short difficult night 3. No more need for a headlamp.

Saturday Jun 4, 2011 #

10 AM

Orienteering race 1:01:58 [5] *** 7.75 km (8:00 / km) +242m 6:55 / km
spiked:12/13c shoes: VJ Integrator 2011

24h relay 1st race. Long easy 1.
4 PM

Orienteering race 52:04 [5] **** 6.39 km (8:09 / km) +217m 6:58 / km
spiked:8/10c shoes: VJ Integrator 2011

24h relay race 2. Short difficult 3.
9 PM

Orienteering race 27:17 [5] *** 4.17 km (6:33 / km) +158m 5:30 / km
spiked:5/7c shoes: Icebug Sisu OLX

24h relay race 3. Short twilight. First time that I got one of the two twilight courses. Nice running course, funny because you got many relays on the same course.

Friday Jun 3, 2011 #

Event: 18. Thüringer 24 Stunden OL
 

Note
(rest day)

Journey to the 24h relay.

Thursday Jun 2, 2011 #

Event: 3. LRL Baden Württemberg
 
12 PM

Orienteering race 1:46:02 [4] **** 9.73 km (10:54 / km) +638m 8:12 / km
spiked:19/22c shoes: VJ Integrator 2011

Had some problems after the start and decided to save some energy for the 24h relay.

Wednesday Jun 1, 2011 #

9 PM

Workout 35:00 [3]
weight:68.5kg

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