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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running12 10:47:06 72.46(8:56) 116.62(5:33) 1791
  Cycling7 7:29:45 78.82(10.5/h) 126.85(16.9/h) 2174
  Workout9 2:46:00
  Orienteering2 2:44:37 7.45(22:06) 11.99(13:44) 41317 /17c100%
  Strength5 2:35:00
  Total34 26:22:28 158.74 255.46 437817 /17c100%
  [1-5]34 26:20:46
averages - weight:69.1kg

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Saturday Sep 30, 2017 #

10 AM

Running 35:23 intensity: (7 @0) + (5 @1) + (7 @2) + (16:02 @3) + (19:02 @4) 6.76 km (5:14 / km) +93m 4:54 / km
ahr:146 max:162 shoes: Nike Flex 2014 Run

11 AM

Workout 20:00 [2]

Friday Sep 29, 2017 #

Note
(rest day)

Note
weight:68.8kg

Thursday Sep 28, 2017 #

Event: 5. AOK-SchwäPo-Firmenlauf
 

Note
weight:68.8kg

5 PM

Workout 6:00 [2]

Official warmup programm.

Running race 39:07 [5] 8.9 km (4:24 / km) +150m 4:03 / km
shoes: Nike Zoom Air Pegasus 32

Company running event. No timekeeping and result list. Count my own and think I was 7th.

Wednesday Sep 27, 2017 #

8 PM

Workout 25:00 [4]

Tuesday Sep 26, 2017 #

Note
weight:69kg

6 PM

Running 48:35 intensity: (10 @0) + (6 @1) + (3:58 @2) + (34:44 @3) + (9:37 @4) 8.76 km (5:33 / km) +227m 4:55 / km
ahr:137 max:157 shoes: Nike Zoom Air Pegasus 32

Monday Sep 25, 2017 #

Note
(rest day)

Sunday Sep 24, 2017 #

1 PM

Orienteering 1:34:32 intensity: (6 @0) + (13:53 @1) + (39:55 @2) + (28:36 @3) + (11:29 @4) + (33 @5) 5.98 km (15:48 / km) +153m 14:01 / km
ahr:125 max:169 shoes: VJ Integrator (2016)

Checking some control sites for our upcoming comp.

Saturday Sep 23, 2017 #

Note
(rest day)

Friday Sep 22, 2017 #

Note
weight:69.1kg

Note
(rest day)

Thursday Sep 21, 2017 #

Note
weight:68.9kg

5 PM

Running intervals 26:31 intensity: (18 @0) + (13 @1) + (1:54 @2) + (13:44 @3) + (6:03 @4) + (4:19 @5) 4.83 km (5:29 / km) +55m 5:12 / km
ahr:144 max:173 shoes: Walsh PB Elite Trainer

8x 30 s +warmup/cooldown

Wednesday Sep 20, 2017 #

4 PM

Strength 40:00 [4]

Tuesday Sep 19, 2017 #

5 PM

Running 1:16:58 intensity: (18 @0) + (11 @1) + (2:37 @2) + (56:00 @3) + (17:52 @4) 13.54 km (5:41 / km) +184m 5:19 / km
ahr:140 max:162 shoes: Asics Gel-FujiTrabuco 4

Monday Sep 18, 2017 #

Note
weight:69kg

4 PM

Strength 35:00 [4]

Sunday Sep 17, 2017 #

11 AM

Cycling 3:45:31 [3] 61.46 km (16.4 kph) +1188m

8 PM

Workout 7:00 [2]

Saturday Sep 16, 2017 #

9 AM

Orienteering 1:10:05 [3] 6.01 km (11:40 / km) +260m 9:36 / km
spiked:17/17c shoes: INOV8 X-Talon 212

Checking control sites for our upcoming comp.
https://www.attackpoint.org/eventdetail.jsp/event_...
2 PM

Strength 30:00 [4]

Friday Sep 15, 2017 #

Note
weight:68.9kg (rest day)

Thursday Sep 14, 2017 #

4 PM

Running intervals 33:41 intensity: (5 @0) + (17 @1) + (4:55 @2) + (12:52 @3) + (9:12 @4) + (6:20 @5) 6.19 km (5:27 / km) +72m 5:09 / km
ahr:144 max:170 shoes: Nike Free 5.0+

3x lake round (1070m / 5 hm) @4:13, 4:16, 4:32 min +warmuo/cooldown
Tired legs from the Tuesday training and the round slippy on some part. Should have made another training today.
8 PM

Workout 15:00 [2]

Wednesday Sep 13, 2017 #

Note
weight:69.4kg

8 PM

Workout 20:00 [4]

Tuesday Sep 12, 2017 #

6 PM

Running 36:28 intensity: (8 @0) + (8 @1) + (2 @2) + (5:23 @3) + (30:34 @4) + (13 @5) 7.59 km (4:48 / km) +109m 4:29 / km
ahr:151 max:164 shoes: Nike Flex 2014 Run

Monday Sep 11, 2017 #

Note
weight:68.8kg

7 AM

Cycling 31:05 [3] 9.96 km (19.2 kph) +111m

To work.
5 PM

Cycling 46:18 [3] 12.24 km (15.9 kph) +237m

Back home with a stop at the gym.
6 PM

Strength 25:00 [4]

Sunday Sep 10, 2017 #

1 PM

Running long 1:33:32 intensity: (12 @1) + (6:05 @2) + (1:10:26 @3) + (16:49 @4) 16.57 km (5:39 / km) +264m 5:14 / km
ahr:139 max:158 shoes: Nike Zoom Air Pegasus 32

6 PM

Workout 40:00 [4]

Saturday Sep 9, 2017 #

Note
weight:69.1kg

1 PM

Running 1:18:56 intensity: (9 @0) + (8 @1) + (2:34 @2) + (48:07 @3) + (27:58 @4) 13.21 km (5:59 / km) +280m 5:24 / km
ahr:142 max:160 shoes: Asics Gel-FujiTrabuco 4

Friday Sep 8, 2017 #

Note
weight:68.6kg

7 AM

Cycling 30:31 [3] 10.48 km (20.6 kph) +111m

To work.
4 PM

Cycling 47:00 [3] 12.12 km (15.5 kph) +232m

Back home with a stop at the gym.
5 PM

Strength 25:00 [3]

Thursday Sep 7, 2017 #

5 PM

Running intervals 49:51 intensity: (7 @0) + (2:47 @1) + (11:22 @2) + (18:05 @3) + (10:59 @4) + (6:31 @5) 8.27 km (6:02 / km) +25m 5:56 / km
ahr:138 max:172 shoes: Nike Free 5.0+

8x 500 m (1:47, 1:54, 1:58, 1:58, 1:54, 1:58, 1:54, 1:59 min) +warmup/cooldown

Wednesday Sep 6, 2017 #

5 PM

Running 1:06:13 intensity: (9 @0) + (13 @1) + (5:39 @2) + (57:44 @3) + (2:28 @4) 11.78 km (5:37 / km) +120m 5:21 / km
ahr:135 max:154 shoes: Nike Zoom Air Pegasus 32

8 PM

Workout 15:00 [3]

Tuesday Sep 5, 2017 #

Note
weight:69.4kg

Monday Sep 4, 2017 #

7 AM

Cycling 31:45 [3] 10.49 km (19.8 kph) +115m

To work.
4 PM

Cycling 37:35 [3] 10.1 km (16.1 kph) +181m

Back home.

Sunday Sep 3, 2017 #

Note
(rest day)

Saturday Sep 2, 2017 #

Note
weight:69.4kg (rest day)

Friday Sep 1, 2017 #

Note
weight:70.8kg

5 PM

Running 1:01:51 intensity: (5 @0) + (10 @1) + (3:30 @2) + (36:31 @3) + (21:35 @4) 10.23 km (6:03 / km) +214m 5:28 / km
ahr:141 max:157 shoes: Asics Gel-FujiTrabuco 4

10 PM

Workout 18:00 [3]

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