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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Running15 12:51:50 87.32(8:50) 140.52(5:30) 1705
  Workout33 7:48:51
  Strength4 2:57:40
  Orienteering2 2:14:37 8.48(15:53) 13.65(9:52) 36332 /34c94%
  Fieldwork2 2:06:04 3.14(40:07) 5.06(24:56) 122
  Cycling4 1:33:56 16.39(10.5/h) 26.38(16.8/h) 256
  Athletics2 45:00
  Spinning1 10:37
  Total60 30:28:35 115.33 185.6 244632 /34c94%
  [1-5]60 30:11:41
averages - sleep:6 rhr:46 weight:69.2kg

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Friday Nov 30, 2018 #

Note
weight:69.6kg (rest day)

Thursday Nov 29, 2018 #

6 AM

Workout 13:00 [1]

Wednesday Nov 28, 2018 #

6 AM

Workout 5:00 [4]

4 PM

Running 50:54 intensity: (8 @1) + (14:40 @2) + (36:06 @3) 8.2 km (6:13 / km) +11m 6:10 / km
ahr:127 max:139 shoes: Asics fuzeX Lyte

Tuesday Nov 27, 2018 #

Note
weight:68.8kg

6 AM

Workout 6:00 [1]

6 PM

Running 46:05 intensity: (3 @0) + (15 @1) + (2:21 @2) + (16:06 @3) + (27:20 @4) 9.16 km (5:02 / km) +39m 4:56 / km
ahr:146 max:163 shoes: Nike Flex 2014 Run

5 k @4:32 min/km +warmup/coldown

Monday Nov 26, 2018 #

6 AM

Workout 5:00 [3]

4 PM

Strength 25:00 [2]

Sunday Nov 25, 2018 #

Note
weight:69.4kg

10 AM

Running 47:43 intensity: (1 @0) + (6 @1) + (3:24 @2) + (26:12 @3) + (18:00 @4) 7.42 km (6:26 / km) +183m 5:44 / km
ahr:142 max:160 shoes: Inov8 Trailtalon 250

2 PM

Spinning 10:37 intensity: (27 @2) + (8:56 @3) + (1:14 @4)
ahr:136 max:156

Strength 52:40 [3]
ahr:78 max:104

Saturday Nov 24, 2018 #

Note
weight:69kg

11 AM

Running 40:39 intensity: (6 @1) + (1:39 @2) + (23:46 @3) + (15:08 @4) 7.44 km (5:28 / km) +125m 5:02 / km
ahr:142 max:158 shoes: Asics fuzeX Lyte

1 PM

Cycling 18:49 [2] 5.11 km (16.3 kph) +69m
shoes: Salomon XT Shigarri

2 PM

Fieldwork 1:04:15 [1] 2.64 km (24:21 / km) +27m 23:10 / km
shoes: Salomon XT Shigarri

3 PM

Cycling 17:21 [1] 4.94 km (17.1 kph) +31m
shoes: Salomon XT Shigarri

7 PM

Workout 35:00 [3]

Friday Nov 23, 2018 #

6 AM

Workout 8:00 [4]

8 PM

Workout 20:00 [3]

Thursday Nov 22, 2018 #

Note
weight:69.8kg

5 AM

Running 31:25 intensity: (8 @0) + (11 @1) + (3:29 @2) + (21:06 @3) + (6:31 @4) 5.27 km (5:58 / km) +101m 5:26 / km
ahr:137 max:155 shoes: Nike Free 5.0+

4 PM

Strength 45:00 [3]

Wednesday Nov 21, 2018 #

Note
weight:69.6kg

6 AM

Workout 12:00 [1]

Tuesday Nov 20, 2018 #

6 AM

Workout 5:00 [3]

4 PM

Running intervals 41:03 intensity: (2 @0) + (6 @1) + (5:06 @2) + (11:20 @3) + (11:52 @4) + (12:37 @5) 8.43 km (4:52 / km)
ahr:150 max:171 shoes: Nike Flex 2014 Run

3x 2 km (7:56, 7:57, 7:57 min) +warmup/cooldown

Monday Nov 19, 2018 #

Note
weight:68.4kg

6 AM

Workout 7:00 [4]

9 PM

Workout 22:00 [3]

Sunday Nov 18, 2018 #

9 AM

Workout 12:00 [1]

11 AM

Running 1:40:32 intensity: (4 @1) + (3:44 @2) + (1:17:22 @3) + (19:22 @4) 17.78 km (5:39 / km) +217m 5:20 / km
ahr:140 max:157 shoes: asics GEL-Kanaku 2

1 PM

Workout 26:00 [4]

Saturday Nov 17, 2018 #

Note
rhr:41 weight:68.9kg

8 AM

Workout 6:00 [3]

10 AM

Orienteering 1:13:42 intensity: (2:55 @1) + (23:52 @2) + (31:29 @3) + (15:26 @4) ** 6.53 km (11:18 / km) +215m 9:42 / km
ahr:132 max:162 spiked:25/27c shoes: VJ Integrator (2016)

I was slow and need ages to find the border mark at no 7 but at least I had a map in my hand.
1 PM

Cycling 19:45 intensity: (1:58 @1) + (5:10 @2) + (8:04 @3) + (4:33 @4) 5.04 km (15.3 kph) +81m
ahr:133 max:162 shoes: Salomon XT Shigarri

Fieldwork 1:01:49 intensity: (16:10 @0) + (38:00 @1) + (7:32 @2) + (7 @3) 2.42 km (25:33 / km) +95m 21:21 / km
ahr:97 max:127 shoes: Salomon XT Shigarri

Cycling 17:39 intensity: (5:20 @1) + (7:40 @2) + (3:53 @3) + (46 @4) 4.27 km (14.5 kph) +42m
ahr:117 max:150 shoes: Salomon XT Shigarri

Friday Nov 16, 2018 #

8 PM

Workout 21:00 [3]

Thursday Nov 15, 2018 #

Note
rhr:45 slept:5.0

5 PM

Running 45:01 intensity: (2 @0) + (6 @1) + (1:56 @2) + (11:24 @3) + (18:22 @4) + (13:11 @5) 8.93 km (5:02 / km) +78m 4:50 / km
ahr:153 max:174 shoes: Nike Free 5.0+

Pyramide run 1, 2, 3, 4, 5, 4, 3, 2, 1 with 1 min brake (@3:32, 3:49, 4:17, 4:08, 4:28, 4:15, 3:54, 3;58, 3:37 min/km) +warmup/cooldown

Wednesday Nov 14, 2018 #

Note
rhr:47 slept:7.0 weight:69.6kg

6 AM

Workout 15:00 [2]

Tuesday Nov 13, 2018 #

Note
rhr:50

6 AM

Workout 7:00 [4]

5 PM

Running 1:34:41 intensity: (10 @0) + (5 @1) + (7:38 @2) + (1:10:31 @3) + (16:17 @4) 16.73 km (5:40 / km) +200m 5:20 / km
ahr:138 max:154 shoes: asics GEL-Kanaku 2

8 PM

Workout 12:00 [3]

Monday Nov 12, 2018 #

Note
weight:69.2kg (rest day)

Sunday Nov 11, 2018 #

Event: 34. Hohenzollern Berglauf
 

Note
rhr:46 slept:6.0

9 AM

Running warm up/down 16:23 intensity: (23 @2) + (19 @3) + (10:44 @4) + (4:57 @5) 2.76 km (5:57 / km) +56m 5:24 / km
ahr:159 max:169 shoes: Asics fuzeX Lyte

Running 41:44 intensity: (1 @1) + (7 @2) + (5 @3) + (2:20 @4) + (39:11 @5) 8.1 km (5:09 / km) +365m 4:12 / km
ahr:172 max:184 shoes: Asics fuzeX Lyte

Hohenzollernberglauf. Time is the hand stopped net time. Official time is 41:56 min. Distance and climb is set to the official data.
Go there with Jakob. Meet 2 other orienteers (Pepa and Christoph Brandt) before start. Didn´t feel fast but was. Time was more than 1 min faster than last year and I guess the fastest time I ever run there.
8 PM

Workout 12:00 [1]

Saturday Nov 10, 2018 #

Note
rhr:42 weight:68.8kg

1 PM

Athletics 25:00 [3]
shoes: Nike Free 5.0+

Long jump incl. warm up.
5 PM

Workout 22:51 [1]
ahr:86 max:141

Streching and strength, but mainly streching.

Friday Nov 9, 2018 #

6 AM

Workout 10:00 [4]

6 PM

Workout 22:00 [2]

Thursday Nov 8, 2018 #

Note
weight:70kg

6 AM

Workout 6:00 [4]

4 PM

Running 24:09 intensity: (4 @0) + (5 @1) + (1:01 @2) + (10:23 @3) + (9:05 @4) + (3:31 @5) 5.04 km (4:48 / km) +20m 4:42 / km
ahr:147 max:169 shoes: Nike Flex 2014 Run

3 km fast (@4:08 min/km) +warmup/cooldown
8 PM

Workout 9:00 [1]

Wednesday Nov 7, 2018 #

Note
rhr:48

6 AM

Workout 6:00 [3]

4 PM

Running 49:14 intensity: (32 @1) + (17:47 @2) + (30:37 @3) + (18 @4) 8.26 km (5:58 / km) +35m 5:50 / km
ahr:127 max:149 shoes: Asics fuzeX Lyte

8 PM

Workout 27:00 [3]

Tuesday Nov 6, 2018 #

Note
weight:69.7kg

6 AM

Workout 6:00 [3]

4 PM

Running 1:05:59 intensity: (6 @0) + (15 @1) + (3:36 @2) + (47:59 @3) + (14:03 @4) 11.62 km (5:41 / km) +158m 5:19 / km
ahr:139 max:159 shoes: asics GEL-Kanaku 2

Monday Nov 5, 2018 #

6 AM

Workout 7:00 [3]

4 PM

Strength 55:00 [4]

Sunday Nov 4, 2018 #

Note
weight:69.6kg

2 PM

Running warm up/down 12:05 intensity: (5 @0) + (6 @1) + (1:03 @2) + (5:38 @3) + (5:13 @4) 1.98 km (6:06 / km) +88m 4:59 / km
ahr:143 max:162 shoes: VJ Integrator (2016)

Orienteering 1:00:55 intensity: (1:07 @1) + (15:54 @2) + (28:38 @3) + (15:16 @4) ** 7.12 km (8:33 / km) +148m 7:45 / km
ahr:135 max:158 spiked:7/7c shoes: VJ Integrator (2016)

Running warm up/down 7:28 intensity: (11 @2) + (2:04 @3) + (5:13 @4) 1.31 km (5:43 / km) +30m 5:07 / km
ahr:148 max:162 shoes: VJ Integrator (2016)

7 PM

Workout 25:00 [3]

Saturday Nov 3, 2018 #

7 PM

Workout 20:00 [3]

Friday Nov 2, 2018 #

Note
weight:68.2kg

6 AM

Workout 9:00 [4]

1 PM

Cycling 20:22 intensity: (3 @0) + (1:01 @1) + (9:27 @2) + (5:26 @3) + (3:05 @4) + (1:20 @5) 7.02 km (20.7 kph) +34m
ahr:131 max:172

Going for some 200 m times.
2 PM

Athletics 20:00 [2]
shoes: Nike Zoom Air Pegasus 32

Medicine ball and stone throwing.
6 PM

Workout 36:00 [3]

Thursday Nov 1, 2018 #

Event: 21. Hockenheimringlauf
 

Note
rhr:49 slept:6.0

10 AM

Running warm up/down 7:55 intensity: (14 @1) + (42 @2) + (2:56 @3) + (4:01 @4) + (2 @5) 1.44 km (5:30 / km)
ahr:141 max:164 shoes: Asics fuzeX Lyte

Running race 44:06 intensity: (8 @1) + (4 @2) + (3:55 @3) + (11:06 @4) + (28:53 @5) 10.0 km (4:25 / km)
ahr:162 max:173 shoes: Asics fuzeX Lyte

Maybe the fastest race in our area. Running on the formula 1 race track with virtual no climb. Outdoor conditions were perfect (~8 °C, dry, no wind). Warmup and first 5 k went smooth. Afterwards I start to feel the race from Saturday but have been able to freacj my sub 45 min.

Running warm up/down 4:44 intensity: (12 @1) + (8 @2) + (3 @3) + (4:21 @4) 0.67 km (7:06 / km)
ahr:154 max:163 shoes: Asics fuzeX Lyte

7 PM

Workout 14:00 [1]

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