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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running15 11:25:02 77.73(8:49) 125.09(5:29) 1286
  Workout14 6:05:00
  Strength5 4:20:00
  Orienteering4 2:01:30 7.1(17:07) 11.42(10:38) 27127 /30c90%
  Spinning1 30:00
  Total38 24:21:32 84.82 136.51 155727 /30c90%
averages - weight:69.1kg

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Friday Nov 30, 2012 #

Note
weight:68.8kg

11 AM

Running 27:35 [3] 4.4 km (6:16 / km) +54m 5:54 / km
ahr:145 max:165

Some coordination exercises.

Thursday Nov 29, 2012 #

5 PM

Running 58:00 [4] 11.24 km (5:10 / km) +45m 5:04 / km
ahr:152 max:174 shoes: Icebug Gripmaster

Untergröningen --> Laufen and back.

Wednesday Nov 28, 2012 #

Note
weight:68.7kg

5 PM

Strength 1:00:00 [4]

7 PM

Workout 15:00 [3]

Tuesday Nov 27, 2012 #

6 PM

Running 1:26:18 [4] 16.63 km (5:11 / km) +160m 4:57 / km
ahr:152 max:172 shoes: Nike Air Pegasus+ 27

Monday Nov 26, 2012 #

Note
weight:69.1kg

7 PM

Workout 35:00 [3]

Sunday Nov 25, 2012 #

Note
(rest day)

Training weekend. Today I had no controls to set and collect.

Saturday Nov 24, 2012 #

9 AM

Orienteering 30:00 [2] *** 1.5 km (20:00 / km) +40m 17:39 / km
spiked:3/4c shoes: Icebug Sisu OLX

Set controls for the morning session.
11 AM

Orienteering 35:00 [3] *** 2.1 km (16:40 / km) +70m 14:17 / km
spiked:4/4c shoes: Icebug Sisu OLX

Collect controls.
2 PM

Orienteering 27:43 [3] ** 4.22 km (6:34 / km) +81m 6:00 / km
spiked:5/5c shoes: Icebug Sisu OLX

Collect controls from the afternoon training session and run back to our club hut.

Friday Nov 23, 2012 #

Note
weight:69.4kg

Preparation work for the training weekend.

Thursday Nov 22, 2012 #

Note
(rest day)

Light injury at the leg and preparation for our regional orienteering federation training weekend.

Wednesday Nov 21, 2012 #

Note
weight:69.4kg

6 PM

Running hills 36:29 [4] 5.44 km (6:42 / km) +109m 6:06 / km
ahr:142 max:168 shoes: Nike Free 3.0

Running hills. 8x 120 m/10 hm (26, 25, 26, 26, 28, 26, 24, 26 sec) +warmup/download.
8 PM

Workout 35:00 [4]

Tuesday Nov 20, 2012 #

6 PM

Running 1:15:00 [4] 14.37 km (5:13 / km) +139m 4:59 / km
ahr:155 max:176 shoes: Nike Air Pegasus+ 27

Meet a new guy that has moved from Berlin and plan to join our club. Looks that my running group grows a little.
11 PM

Workout 10:00 [3]

Monday Nov 19, 2012 #

Note
weight:69.4kg

5 PM

Strength 55:00 [4]

Sunday Nov 18, 2012 #

Note
(rest day)

Theory day at the coaching education.

Saturday Nov 17, 2012 #

2 PM

Running warm up/down 4:00 [3] 0.65 km (6:09 / km) +10m 5:43 / km
shoes: Icebug Sisu OLX

Orienteering 28:47 [4] *** 3.6 km (8:00 / km) +80m 7:12 / km
spiked:15/17c shoes: Icebug Sisu OLX

Short O-training on a map without tracks during the coaching education in Regensburg.

Friday Nov 16, 2012 #

Note
weight:69.1kg

10 AM

Spinning 30:00 [3]

11 AM

Strength 35:00 [4]

Thursday Nov 15, 2012 #

Note
weight:69.7kg

5 PM

Running intervals 1:13:46 [5] 13.44 km (5:29 / km) +93m 5:18 / km
ahr:153 max:177 shoes: Nike Air Pegasus+ 27

3x 2 km (slightly hilly) (8:46, 8:47, 8:28 min) +warmup/cooldown
7 PM

Workout 15:00 [3]

Wednesday Nov 14, 2012 #

9 PM

Workout 35:00 [3]

Tuesday Nov 13, 2012 #

Note
weight:68.9kg (rest day)

Monday Nov 12, 2012 #

5 PM

Strength 55:00 [4]

8 PM

Workout 20:00 [3]

Sunday Nov 11, 2012 #

Note
weight:69.1kg

11 AM

Workout 35:00 [4]

Saturday Nov 10, 2012 #

12 PM

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Nike Air Pegasus+ 27

1 PM

Running race 23:51 [5] 5.2 km (4:35 / km) +95m 4:12 / km
shoes: Nike Air Pegasus+ 27

Rohrwanglauf Aalen. Hilly and 85% on gravel. Feel my interval training from Thursday and had a slow start. Got 11th overall and win the m30 (only starter). The most fast runners start the 9.7 km run.
http://www.rohrwanglauf.de
2 PM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +5m 5:51 / km
shoes: Nike Air Pegasus+ 27

Friday Nov 9, 2012 #

Note
weight:69.4kg

7 PM

Workout 50:00 [4]

Thursday Nov 8, 2012 #

5 PM

Running intervals 1:04:40 [5] 11.63 km (5:34 / km) +20m 5:31 / km
ahr:148 max:178 shoes: Nike Free 3.0

8x 1000 m (3:50, 3:50, 4:00, 3:55, 3:58, 3:59, 4:02, 3:55 min) +warmup/cooldown
After work was already dark so no big fun.
9 PM

Workout 15:00 [3]

Wednesday Nov 7, 2012 #

Note
weight:68.7kg

5 PM

Strength 55:00 [4]

6 PM

Workout 10:00 [3]

Tuesday Nov 6, 2012 #

6 PM

Running 1:16:32 [4] 13.87 km (5:31 / km) +151m 5:14 / km
ahr:152 max:181 shoes: Nike Air Pegasus+ 27

Monday Nov 5, 2012 #

Note
weight:68.8kg

8 PM

Workout 35:00 [3]

Sunday Nov 4, 2012 #

1 PM

Running 44:04 [4] 7.75 km (5:41 / km) +15m 5:38 / km
shoes: Nike Air Pegasus+ 27

With Jakob in Darmstadt.
8 PM

Workout 30:00 [4]

Saturday Nov 3, 2012 #

Note
(rest day)

Friday Nov 2, 2012 #

Note
weight:69.1kg

9 AM

Running 45:56 [4] 7.98 km (5:45 / km) +114m 5:22 / km
ahr:160 max:181 shoes: Walsh PB Elite Trainer

Fartlek on a open, hilly meadow area.

Thursday Nov 1, 2012 #

11 AM

Running tempo 59:51 [5] 10.99 km (5:27 / km) +277m 4:50 / km
ahr:163 max:182 shoes: Icebug Gripmaster

Pyramid run in hilly terrain. 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (277m/3:36/km, 515m/3:53/km, 718m/4:11/km, 946m/4:14/min, 1080m/4:39/min, 846m/4:46/min, 688m/4:22/min, 494m/4:03/min, 277m/3:36/min) +warmup (1,7 km/10:31 min) and cooldown (2,37 km/16:19 min).
4 PM

Workout 25:00 [3]

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