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

Training Log Archive: Steffen

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Running13 9:47:39 61.14(9:37) 98.4(5:58) 2334
  Workout9 3:45:00
  Orienteering3 3:28:11 13.49(15:26) 21.72(9:35) 44714 /16c87%
  Strength3 3:05:00
  Total27 20:05:50 74.64 120.12 278114 /16c87%
  [1-5]27 20:01:32
averages - weight:68.6kg

«»
2:50
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Nov 30, 2016 #

Note
(rest day)

Tapering.

Tuesday Nov 29, 2016 #

Note
weight:69.3kg

5 PM

Running 45:50 intensity: (5 @0) + (10 @1) + (3:57 @2) + (30:37 @3) + (11:01 @4) 8.25 km (5:33 / km) +99m 5:14 / km
ahr:139 max:159 shoes: Asics Gel-FujiTrabuco 4

Monday Nov 28, 2016 #

6 PM

Workout 35:00 [3]

Sunday Nov 27, 2016 #

Note
weight:68.9kg

9 AM

Orienteering 1:34:00 intensity: (2:47 @0) + (32:27 @1) + (25:26 @2) + (22:53 @3) + (9:59 @4) + (28 @5) 7.58 km (12:24 / km) +235m 10:44 / km
ahr:119 max:165 spiked:14/16c shoes: INOV8 X-Talon 212

Set controlls for our anual Nikolaus training event.
2 PM

Orienteering 1:16:26 intensity: (1:59 @1) + (27:47 @2) + (35:52 @3) + (10:48 @4) 7.65 km (10:00 / km) +207m 8:48 / km
ahr:130 max:161 shoes: INOV8 X-Talon 212

Collect controlls. Same controlls I set but reverse direction, so no quick route. Was a little drunken from the hot wine punch.

Saturday Nov 26, 2016 #

1 PM

Running 37:57 intensity: (21 @1) + (2:35 @2) + (18:14 @3) + (16:25 @4) + (22 @5) 6.35 km (5:58 / km) +128m 5:26 / km
ahr:143 max:165 shoes: Asics Gel-FujiTrabuco 4

Friday Nov 25, 2016 #

Note
weight:68.5kg

9 PM

Workout 15:00 [2]

Thursday Nov 24, 2016 #

5 PM

Running 32:31 intensity: (1:08 @0) + (30 @1) + (7:19 @2) + (16:47 @3) + (6:47 @4) 5.14 km (6:19 / km) +78m 5:52 / km
ahr:133 max:158 shoes: Nike Free 5.0+

Incl some coordination excersises.
7 PM

Workout 30:00 [3]

Wednesday Nov 23, 2016 #

Note
weight:68.5kg

4 PM

Strength 1:05:00 [4]

Tuesday Nov 22, 2016 #

5 PM

Running intervals 1:15:25 intensity: (4 @0) + (46 @1) + (11:28 @2) + (23:52 @3) + (29:10 @4) + (10:05 @5) 13.97 km (5:24 / km) +119m 5:11 / km
ahr:145 max:176 shoes: Nike Flex 2014 Run

3x 2 km (8:18, 8:19, 8:18 min) +warmup/cooldown
Faster than expected.
7 PM

Workout 15:00 [2]

Monday Nov 21, 2016 #

Note
weight:68.4kg

5 PM

Strength 1:05:00 [4]

Sunday Nov 20, 2016 #

12 PM

Running 48:46 intensity: (18 @1) + (1:14 @2) + (17:37 @3) + (28:46 @4) + (51 @5) 8.9 km (5:29 / km) +196m 4:56 / km
ahr:146 max:165 shoes: Asics Gel-FujiTrabuco 4

6 PM

Workout 45:00 [4]

Saturday Nov 19, 2016 #

Note
(rest day)

Friday Nov 18, 2016 #

Note
weight:68.8kg (rest day)

Thursday Nov 17, 2016 #

Note
(rest day)

Wednesday Nov 16, 2016 #

Note
weight:68.4kg (rest day)

Tuesday Nov 15, 2016 #

6 PM

Running 50:40 intensity: (6 @0) + (32 @1) + (6:04 @2) + (33:50 @3) + (10:08 @4) 8.99 km (5:38 / km) +108m 5:19 / km
ahr:137 max:152 shoes: Asics Gel-FujiTrabuco 4

Hard to get and stay motivated. So short and slow today.

Monday Nov 14, 2016 #

Note
weight:68.3kg

6 PM

Workout 30:00 [3]

Sunday Nov 13, 2016 #

Event: 10. Lauf zum Munich O-Cup 2016
 
10 AM

Running warm up/down 1:42 intensity: (4 @1) + (35 @2) + (1:03 @3) 0.29 km (5:46 / km)
ahr:130 max:144 shoes: INOV8 X-Talon 212

Orienteering race 37:45 intensity: (1 @1) + (30 @2) + (7:47 @3) + (26:15 @4) + (3:12 @5) ** 6.49 km (5:49 / km) +5m 5:48 / km
ahr:151 max:167 shoes: INOV8 X-Talon 212

Easy park race in Munich. Long time I think I could do it sub 35 min, but in the end my legs were very tired from yesterday.

Saturday Nov 12, 2016 #

12 PM

Running hills 1:31:54 intensity: (16 @1) + (3:55 @2) + (27:13 @3) + (51:43 @4) + (8:47 @5) 7.95 km (11:33 / km) +864m 7:29 / km
ahr:150 max:169 shoes: INOV8 X-Talon 212

Teodor Yordanov supportes club meeting. Hill running in Lenggries with Teo, Jakob and Joni.There were already snow. For some reason (snow and fog) we missed the path and ended on the downhill skiing track, that was the World Cup track. Lost Teo and Jakob in the fog before the cable car station. So went back and picked up Joni instead to go to the top with Teo and Jakob. Running down in the snow was big fun.

Friday Nov 11, 2016 #

Note
(rest day)

Thursday Nov 10, 2016 #

5 PM

Running 39:24 intensity: (4 @0) + (11 @1) + (4:15 @2) + (7:02 @3) + (26:28 @4) + (1:24 @5) 7.44 km (5:18 / km) +95m 4:59 / km
ahr:148 max:168 shoes: Nike Free 5.0+

5 km/~ 30 hm fast (23:50) +warmup/cooldown

Wednesday Nov 9, 2016 #

Note
weight:68.8kg

6 PM

Workout 30:00 [3]

Tuesday Nov 8, 2016 #

5 PM

Running 1:07:00 intensity: (18 @1) + (1:09 @2) + (39:12 @3) + (26:21 @4) 12.81 km (5:14 / km) +160m 4:55 / km
ahr:143 max:156 shoes: Nike Flex 2014 Run

Dark, cold, snow. Fantastic.

Monday Nov 7, 2016 #

Note
weight:68.1kg (rest day)

Sunday Nov 6, 2016 #

Event: Hohenzollern Berglauf
 

Note
weight:68.4kg

9 AM

Running warm up/down 5:57 [2] 1.01 km (5:53 / km) +15m 5:29 / km
shoes: Nike Flex 2014 Run

10 AM

Running race 42:45 [5] 8.1 km (5:17 / km) +365m 4:18 / km
shoes: Nike Flex 2014 Run

Hohenzollernberglauf. Haven´t been there since 7 years. One minute slower than 2009 but was able to beat Jakob.
8 PM

Workout 15:00 [2]

Saturday Nov 5, 2016 #

9 PM

Workout 10:00 [2]

Friday Nov 4, 2016 #

Note
(rest day)

Thursday Nov 3, 2016 #

Note
weight:69.3kg

5 PM

Running 47:48 intensity: (4 @0) + (14 @1) + (2:35 @2) + (31:49 @3) + (13:06 @4) 9.19 km (5:12 / km) +107m 4:55 / km
ahr:140 max:160 shoes: Nike Free 5.0+

Wednesday Nov 2, 2016 #

4 PM

Strength 55:00 [4]

Tuesday Nov 1, 2016 #

Note
(rest day)

Family day.

« Earlier | Later »