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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Cycling10 8:31:31 82.78(9.7/h) 133.22(15.6/h) 1861
  Running10 7:50:07 50.48(9:19) 81.25(5:47) 1470
  Strength5 4:55:00
  Workout11 4:30:00
  Orienteering4 4:23:17 17.88(14:44) 28.77(9:09) 72260 /65c92%
  Fieldwork1 2:22:43 3.04(46:55) 4.9(29:09) 87
  Total39 32:32:38 154.18 248.13 414060 /65c92%
  [1-5]39 32:30:19
averages - weight:68.6kg

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Thursday Apr 30, 2015 #

Note
(rest day)

Travel day.

Wednesday Apr 29, 2015 #

Note
(rest day)

Tapering ;-)

Tuesday Apr 28, 2015 #

Note
(rest day)

Monday Apr 27, 2015 #

8 PM

Workout 35:00 [3]

Sunday Apr 26, 2015 #

Event: 5. LRL Baden-Württemberg
 
8 AM

Orienteering 55:00 [3] ** 6.9 km (7:58 / km) +55m 7:40 / km
spiked:18/18c shoes: INOV8 X-Talon 212

Set controls.
2 PM

Orienteering 33:55 [3] ** 4.2 km (8:05 / km) +45m 7:40 / km
spiked:4/4c shoes: INOV8 X-Talon 212

Pick controls.

Saturday Apr 25, 2015 #

Note
weight:68.5kg

11 AM

Workout 35:00 [3]

7 PM

Running intervals 21:13 intensity: (17 @0) + (2 @1) + (3:09 @2) + (9:10 @3) + (6:55 @4) + (1:40 @5) 3.09 km (6:51 / km) +42m 6:25 / km
ahr:142 max:172 shoes: Walsh PB Elite Trainer

5x 190 m cross (52, 50, 53, 53, 58 s) +warmup/cooldown

Friday Apr 24, 2015 #

5 PM

Cycling 1:16:30 [3] 20.07 km (15.7 kph) +243m

Little trip in the evening.

Thursday Apr 23, 2015 #

6 PM

Running intervals 40:57 intensity: (12 @0) + (55 @1) + (4:16 @2) + (15:19 @3) + (10:36 @4) + (9:39 @5) 7.09 km (5:47 / km) +171m 5:09 / km
ahr:146 max:176 shoes: Asics GEL-Fuji Trabuco G-TX

Pyramid run 1, 2, 3, 4, 3, 2, 1 min with 1 min brake (@4.20, 4:06, 6:06, 4:02, 4:25, 4:02, 4:09 min/km) +warmup/cooldown.
1st 3 min were to steep and to much cross running. Felt very exhausted after the 4 min.

Wednesday Apr 22, 2015 #

Note
weight:68.8kg

7 AM

Cycling 29:47 [3] 10.28 km (20.7 kph) +115m

To work.
5 PM

Cycling 42:40 [3] 12.17 km (17.1 kph) +213m

Back home with a stop at the gym.
6 PM

Strength 40:00 [4]

Tuesday Apr 21, 2015 #

4 PM

Running 1:20:16 intensity: (21 @1) + (8:04 @2) + (47:42 @3) + (23:24 @4) + (45 @5) 14.22 km (5:39 / km) +351m 5:02 / km
ahr:141 max:166 shoes: Nike Air Pegasus+ 29

Monday Apr 20, 2015 #

Note
weight:68.5kg (rest day)

Sunday Apr 19, 2015 #

Event: 4. LRL Baden-Württemberg
 
11 AM

Running warm up/down 3:30 [3] 0.6 km (5:50 / km) +10m 5:23 / km
shoes: VJ Integrator (2014)

Orienteering race 1:29:22 [5] *** 11.79 km (7:35 / km) +351m 6:36 / km
spiked:18/22c shoes: VJ Integrator (2014)

Some stupid mistakes in the ned when I get tired. Fitnes is getting better and the time gaps were nearly normal.Route choiche weren´t to difficult as I had a lot of raceing on this map before.
8 PM

Workout 15:00 [2]


H19AL - Splits

Saturday Apr 18, 2015 #

Note
weight:68.5kg

2 PM

Cycling 14:40 [2] 3.72 km (15.2 kph) +80m
shoes: Kappa ADVAN

To map.

Fieldwork 2:22:43 [1] 4.9 km (29:09 / km) +87m 26:46 / km
shoes: Kappa ADVAN

Cycling 14:14 [2] 3.65 km (15.4 kph) +58m
shoes: Kappa ADVAN

Back home.

Friday Apr 17, 2015 #

5 PM

Strength 1:00:00 [4]

Thursday Apr 16, 2015 #

Note
weight:68.8kg

5 PM

Running 1:02:25 intensity: (4 @0) + (8 @1) + (3:43 @2) + (38:09 @3) + (20:21 @4) 11.44 km (5:27 / km) +217m 4:59 / km
ahr:142 max:157 shoes: Nike Air Pegasus+ 29

8 PM

Workout 10:00 [2]

Wednesday Apr 15, 2015 #

7 AM

Cycling 32:13 [3] 9.94 km (18.5 kph) +101m

To work.
5 PM

Cycling 46:54 [3] 10.03 km (12.8 kph) +234m

Back home.
8 PM

Workout 20:00 [4]

Tuesday Apr 14, 2015 #

Note
weight:68.6kg

6 PM

Running intervals 47:54 intensity: (2 @0) + (2:29 @1) + (5:23 @2) + (9:31 @3) + (21:52 @4) + (8:37 @5) 8.8 km (5:27 / km) +56m 5:16 / km
ahr:146 max:172 shoes: Nike Free 5.0+

Running 4x 1 km (4:00, 4:00, 4:06, 4:00 min) +warmup/cooldown

Monday Apr 13, 2015 #

7 AM

Cycling 32:37 [3] 10.03 km (18.5 kph) +107m

To work.
4 PM

Cycling 46:27 [3] 12.52 km (16.2 kph) +200m

Back home with a stop at the gym.
5 PM

Strength 45:00 [4]

Sunday Apr 12, 2015 #

Note
weight:68.8kg

11 AM

Running long 1:23:12 intensity: (3 @0) + (6 @1) + (25 @2) + (13:43 @3) + (1:07:57 @4) + (58 @5) 14.84 km (5:36 / km) +214m 5:14 / km
ahr:151 max:168 shoes: Nike Air Pegasus+ 29

2 PM

Workout 15:00 [2]

Saturday Apr 11, 2015 #

12 PM

Orienteering 1:25:00 intensity: (3 @0) + (5:16 @1) + (29:48 @2) + (39:13 @3) + (10:18 @4) + (22 @5) *** 5.88 km (14:27 / km) +271m 11:45 / km
ahr:130 max:166 spiked:20/21c shoes: INOV8 X-Talon 212

Checked some control marks for our upcoming comp.

Friday Apr 10, 2015 #

Note
weight:68.8kg

4 PM

Cycling 1:41:40 [3] 21.97 km (13.0 kph) +256m

Short afternoon tour with Lars.

Thursday Apr 9, 2015 #

8 PM

Running intervals 18:19 intensity: (4 @0) + (5 @1) + (4:06 @2) + (6:08 @3) + (7:28 @4) + (28 @5) 2.59 km (7:04 / km) +41m 6:33 / km
ahr:140 max:166 shoes: Walsh PB Elite Trainer

6x 30 s (@ 3:15, 3:17, 3:04, 3:23, 3:17, 3:26 min/km) +warmup/cooldown

Wednesday Apr 8, 2015 #

5 PM

Strength 1:15:00 [4]

Tuesday Apr 7, 2015 #

Note
weight:68.3kg

6 PM

Running intervals 37:44 intensity: (53 @0) + (50 @1) + (7:22 @2) + (9:54 @3) + (13:01 @4) + (5:44 @5) 6.33 km (5:58 / km) +100m 5:32 / km
ahr:142 max:174 shoes: Nike Air Pegasus+ 29

6x 500 m (1:51, 1:42, 1:52, 1:43, 1:57, 1:47 min) +warmup/cooldown
8 PM

Workout 30:00 [4]

Monday Apr 6, 2015 #

12 PM

Running 1:14:37 intensity: (41 @0) + (13 @1) + (1:39 @2) + (26:31 @3) + (43:19 @4) + (2:14 @5) 12.25 km (6:05 / km) +268m 5:29 / km
ahr:147 max:175 shoes: Asics GEL-Fuji Trabuco G-TX

8 PM

Workout 15:00 [2]

Sunday Apr 5, 2015 #

10 AM

Workout 30:00 [4]

Saturday Apr 4, 2015 #

Note
weight:68.7kg

1 PM

Strength 1:15:00 [4]

Friday Apr 3, 2015 #

12 PM

Workout 50:00 [3]

3 PM

Cycling 1:13:49 [3] 18.83 km (15.3 kph) +254m

Thursday Apr 2, 2015 #

Note
(rest day)

Wednesday Apr 1, 2015 #

Note
weight:67.8kg

8 PM

Workout 15:00 [2]

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