Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Running11 8:08:49 52.56(9:18) 84.59(5:47) 1239
  Orienteering8 7:39:48 32.56(14:07) 52.4(8:47) 1091119 /135c88%
  Cycling7 7:35:00 69.61(9.2/h) 112.02(14.8/h) 1513
  Strength4 4:10:00
  Workout12 4:07:00
  Soccer1 25:00
  Total40 32:05:37 154.73 249.01 3842119 /135c88%
  [1-5]40 31:39:52
averages - weight:69.1kg

«»
2:45
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Apr 30, 2016 #

Note
(rest day)

Friday Apr 29, 2016 #

Note
weight:68.7kg

5 PM

Cycling 1:16:06 intensity: (4:04 @0) + (20:43 @1) + (30:21 @2) + (19:13 @3) + (1:45 @4) 19.5 km (15.4 kph) +275m
ahr:116 max:153

8 PM

Workout 20:00 [4]

Thursday Apr 28, 2016 #

5 PM

Running 1:06:33 intensity: (4 @0) + (5 @1) + (3:31 @2) + (23:26 @3) + (39:27 @4) 11.63 km (5:43 / km) +177m 5:19 / km
ahr:146 max:163 shoes: Asics Gel-FujiTrabuco 4

8 PM

Workout 30:00 [3]

Wednesday Apr 27, 2016 #

Note
weight:69.7kg

5 PM

Strength 1:05:00 [4]

8 PM

Running 24:29 intensity: (7 @0) + (5 @1) + (4:56 @2) + (12:28 @3) + (6:39 @4) + (14 @5) 3.26 km (7:30 / km) +87m 6:38 / km
ahr:137 max:166 shoes: Nike Free 5.0+

Just some coordination excersises + 1x stairs (16,5 s)

Tuesday Apr 26, 2016 #

9 PM

Workout 25:00 [4]

Late back from work and cold weather, so no motivation for running. Could force me to that little workout at least.

Monday Apr 25, 2016 #

Note
weight:68.8kg

Note
(rest day)

Sunday Apr 24, 2016 #

Event: Regional ranking event Baden-Württemberg
 
9 AM

Running warm up/down 6:56 [3] 1.2 km (5:46 / km) +20m 5:20 / km
shoes: Asics Gel-FujiTrabuco 4

Orienteering race 43:27 [5] ** 7.51 km (5:47 / km) +47m 5:37 / km
spiked:29/31c shoes: Asics Gel-FujiTrabuco 4

Some bad route choices. Visting the festival of our local brewery yeterday evening wasn´t the best for my running speed.
Part 1:

Part 2:

Running warm up/down 5:07 [3] 0.71 km (7:09 / km) +2m 7:02 / km
shoes: Asics Gel-FujiTrabuco 4

8 PM

Workout 20:00 [3]

Saturday Apr 23, 2016 #

Event: Regional ranking event Baden-Württemberg
 

Note
weight:68.6kg

2 PM

Orienteering race 1:21:29 [5] *** 10.1 km (8:04 / km) +220m 7:17 / km
spiked:24/26c shoes: INOV8 X-Talon 212

Wet and cold. Not the best conditions. Stupid mistake to control 7.

Friday Apr 22, 2016 #

5 PM

Cycling 1:28:26 [3] 19.08 km (12.9 kph) +197m

Friday afternoon tour with Lars.

Thursday Apr 21, 2016 #

Note
weight:69kg

4 PM

Running tempo 31:02 intensity: (4 @0) + (11 @1) + (2:15 @2) + (11:16 @3) + (7:19 @4) + (9:57 @5) 5.89 km (5:16 / km) +56m 5:02 / km
ahr:148 max:168 shoes: Karhu Flow Trainer III

3 km fast (@4:07 min/km) +warmup/cooldown

Wednesday Apr 20, 2016 #

6 PM

Cycling 42:42 intensity: (3:01 @0) + (12:11 @1) + (18:19 @2) + (9:11 @3) 12.53 km (17.6 kph) +184m
ahr:115 max:144

Fantastic day, so I made a short Tour on the bike.

Tuesday Apr 19, 2016 #

4 PM

Running 1:10:35 intensity: (4 @0) + (1:52 @1) + (7:49 @2) + (36:48 @3) + (24:02 @4) 12.15 km (5:49 / km) +227m 5:19 / km
ahr:139 max:161 shoes: Asics Gel-FujiTrabuco 4

To the Altenberg observation tower and back.

Monday Apr 18, 2016 #

Note
weight:69.1kg

7 PM

Workout 15:00 [3]

Sunday Apr 17, 2016 #

Note
weight:68.5kg

11 AM

Running warm up/down 11:21 intensity: (2 @0) + (11 @1) + (53 @2) + (6:38 @3) + (3:37 @4) 2.24 km (5:04 / km) +5m 5:01 / km
ahr:140 max:155 shoes: INOV8 X-Talon 212

To map.

Orienteering 1:00:35 intensity: (1:38 @1) + (17:01 @2) + (24:40 @3) + (16:10 @4) + (1:06 @5) ** 6.94 km (8:44 / km) +175m 7:45 / km
ahr:135 max:167 spiked:10/11c shoes: INOV8 X-Talon 212

A little adventerous as don´t know what to expect. Don´t know how old the map was (at least 20 years). Worked OK.

Running warm up/down 15:24 intensity: (2 @1) + (40 @2) + (5:40 @3) + (9:02 @4) 2.8 km (5:30 / km) +53m 5:01 / km
ahr:144 max:159 shoes: INOV8 X-Talon 212

Back home.
5 PM

Workout 35:00 [4]

Saturday Apr 16, 2016 #

11 AM

Running intervals 35:14 intensity: (1 @0) + (12 @1) + (1:19 @2) + (13:39 @3) + (14:30 @4) + (5:33 @5) 6.01 km (5:52 / km) +141m 5:15 / km
ahr:148 max:178 shoes: Asics Gel-FujiTrabuco 4

My original plan was to run 1, 2, 3, 4, 3, 2, 1 min with 1 min brake. But after the first 3 min I didn´t feel very well, so I decided to abadont the training and go home with a easy jogg. So I run 1, 2, 3 min(@3:25, 3:50, 4:18 min/km).
2 PM

Strength 50:00 [4]

Friday Apr 15, 2016 #

Note
weight:69.6kg

7 PM

Workout 35:00 [3]

Thursday Apr 14, 2016 #

Note
(rest day)

Wednesday Apr 13, 2016 #

5 PM

Running 39:06 intensity: (13 @1) + (3:00 @2) + (22:56 @3) + (12:57 @4) 7.02 km (5:34 / km) +105m 5:11 / km
ahr:141 max:160 shoes: Nike Free 5.0+

6 PM

Workout 15:00 [2]

Tuesday Apr 12, 2016 #

Note
weight:69.7kg

5 PM

Running 1:23:57 intensity: (11 @0) + (8 @1) + (1:18 @2) + (44:58 @3) + (37:22 @4) 16.02 km (5:14 / km) +203m 4:56 / km
ahr:144 max:159 shoes: Karhu Flow Trainer III

7 PM

Workout 10:00 [2]

Monday Apr 11, 2016 #

4 PM

Strength 1:10:00 [4]

Sunday Apr 10, 2016 #

Note
weight:69.5kg

1 PM

Cycling warm up/down 48:53 intensity: (59 @0) + (4:32 @1) + (17:04 @2) + (23:36 @3) + (2:42 @4) 12.5 km (15.3 kph) +199m
ahr:126 max:151

To map.

Orienteering 44:40 intensity: (14:24 @2) + (21:03 @3) + (9:01 @4) + (12 @5) *** 4.24 km (10:32 / km) +148m 8:58 / km
ahr:134 max:165 spiked:11/13c shoes: Walsh PB Elite Trainer

Old never finished map. Very green now but still OK for some early spring sessions.

Cycling warm up/down 29:12 intensity: (6:44 @1) + (11:02 @2) + (10:13 @3) + (1:13 @4) 9.96 km (20.5 kph) +48m
ahr:121 max:152

Back home.
8 PM

Workout 12:00 [2]

Saturday Apr 9, 2016 #

10 AM

Running intervals (memos) 39:53 intensity: (35 @0) + (5:18 @1) + (9:48 @2) + (10:53 @3) + (12:52 @4) + (27 @5) 4.49 km (8:53 / km) +48m 8:26 / km
ahr:132 max:165 shoes: Walsh PB Elite Trainer

Jukola-memos (Easy version).

Friday Apr 8, 2016 #

Note
weight:69.1kg

5 PM

Cycling 1:24:22 intensity: (13:41 @0) + (39:07 @1) + (24:11 @2) + (7:23 @3) 16.02 km (11.4 kph) +246m
ahr:105 max:142

Friday afternoon tour with Lars.

Thursday Apr 7, 2016 #

4 PM

Strength 1:05:00 [4]

Wednesday Apr 6, 2016 #

Note
weight:69.3kg

5 PM

Running 59:12 intensity: (3 @0) + (34 @1) + (2:22 @2) + (31:03 @3) + (25:10 @4) 11.16 km (5:18 / km) +116m 5:03 / km
ahr:143 max:158 shoes: Karhu Flow Trainer III

Tuesday Apr 5, 2016 #

7 AM

Cycling 31:26 intensity: (1:00 @1) + (4:35 @2) + (19:02 @3) + (6:49 @4) 10.27 km (19.6 kph) +106m
ahr:136 max:154

To work.
4 PM

Cycling 53:53 intensity: (2:49 @0) + (13:57 @1) + (16:24 @2) + (18:15 @3) + (2:28 @4) 12.17 km (13.6 kph) +258m
ahr:119 max:153

Back home.
9 PM

Workout 15:00 [4]

Monday Apr 4, 2016 #

Note
weight:68.1kg

8 PM

Workout 15:00 [2]

Enought for today.

Sunday Apr 3, 2016 #

Note
(rest day)

Travel day. 10 h car ride back from Danmark.

Saturday Apr 2, 2016 #

9 AM

Orienteering 33:00 [3] *** 2.32 km (14:13 / km) +130m 11:07 / km
spiked:13/14c shoes: VJ Integrator (2014)

On the Sletten permanent orienteering course from Silkeborg OK. Only some controlls while boys run a score-O. Forget to charge my GPS watch, so no tracking.
http://silkeborg-ok.dk/index.php/find-vej-i-faste-...
1 PM

Orienteering 56:30 [4] *** 6.52 km (8:40 / km) +163m 7:42 / km
spiked:10/14c shoes: VJ Integrator (2014)

Training run of Silkeborg OK. Legs felt tired after the training week and I made too much mistakes.

Friday Apr 1, 2016 #

9 AM

Orienteering 39:27 [3] *** 4.56 km (8:39 / km) +85m 7:55 / km
spiked:4/5c shoes: VJ Integrator (2014)

Set controlls.

Orienteering 25:09 [3] *** 3.01 km (8:21 / km) +38m 7:51 / km
spiked:4/4c shoes: VJ Integrator (2014)

Pick controlls.
10 AM

Soccer 25:00 [2]

At the bach between the morning and afternoon session.
2 PM

Orienteering 57:03 [3] *** 5.28 km (10:49 / km) +65m 10:11 / km
spiked:9/12c shoes: VJ Integrator (2014)

Set controlls.

Orienteering 18:28 [3] *** 1.92 km (9:37 / km) +20m 9:09 / km
spiked:5/5c shoes: VJ Integrator (2014)

Pick controlls.

« Earlier | Later »