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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Orienteering14 9:45:25 36.76(15:55) 59.16(9:54) 156495 /104c91%
  Running14 8:30:48 52.24(9:47) 84.07(6:05) 1498
  Cycling13 7:30:03 84.01(11.2/h) 135.21(18.0/h) 1780
  Workout22 4:47:26
  Hiking1 3:52:49 7.46(31:12) 12.01(19:23) 645
  Strength1 30:00
  Total57 34:56:31 180.47 290.44 548695 /104c91%
  [1-5]57 33:58:43
averages - sleep:7.3 rhr:51 weight:67.2kg

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Tuesday Apr 30, 2019 #

Note
rhr:50

6 AM

Workout 6:00 [2]

6 PM

Running 33:30 intensity: (9 @0) + (1:53 @1) + (12:34 @2) + (17:56 @3) + (58 @4) 3.87 km (8:40 / km) +144m 7:18 / km
ahr:123 max:150 shoes: VJ Integrator (2016)

Some off track running. Felt so much out of energy.

Monday Apr 29, 2019 #

Note
weight:67kg

6 AM

Workout 6:00 [3]

7 AM

Cycling 29:59 intensity: (3:16 @1) + (7:23 @2) + (18:04 @3) + (1:16 @4) 10.06 km (20.1 kph) +104m
ahr:124 max:147

4 PM

Cycling 34:34 intensity: (36 @0) + (6:44 @1) + (13:11 @2) + (12:10 @3) + (1:53 @4) 10.44 km (18.1 kph) +176m
ahr:118 max:145

Sunday Apr 28, 2019 #

Note
rhr:61 slept:7.0

8 AM

Orienteering 23:47 intensity: (9 @0) + (6 @1) + (30 @2) + (5:21 @3) + (17:18 @4) + (23 @5) *** 2.79 km (8:32 / km) +80m 7:28 / km
ahr:142 max:167 spiked:13/15c shoes: VJ Integrator 17 StarStud

Short score on the relay controls. Made it in a very silly sequence. Made a sprint finish for a shared 9th place.
10 PM

Workout 11:23 [1]
ahr:88 max:113

Saturday Apr 27, 2019 #

Note
rhr:59 slept:7.0

1 PM

Orienteering race 1:08:58 intensity: (4 @0) + (9 @1) + (5 @2) + (3:44 @3) + (38:31 @4) + (26:25 @5) *** 8.66 km (7:58 / km) +229m 7:02 / km
ahr:154 max:185 spiked:13/16c shoes: VJ Integrator 17 StarStud

Long course for the coaches. Same course than M18 just in 1:10000. Wich means route choice relevant information were not on the map. 3 mistakes but still faster than all M18 of my team.

Friday Apr 26, 2019 #

Event: JJLVK 2019
 

Note
rhr:51 weight:67.5kg

6 AM

Workout 8:00 [3]

Thursday Apr 25, 2019 #

Note
weight:67.7kg

5 AM

Running 23:26 intensity: (19 @3) + (13 @4) + (22:54 @5) 3.91 km (5:59 / km) +91m 5:22 / km
ahr:173 max:181 shoes: Lunge Neo Run

Early morning run because I have no time in the afternoon. Not far and fast but it was nice to get some fresh air.
9 PM

Workout 10:00 [1]

Wednesday Apr 24, 2019 #

Note
weight:67.3kg

9 PM

Workout 20:00 [3]

Tuesday Apr 23, 2019 #

Note
(rest day)

Monday Apr 22, 2019 #

Note
(rest day)

Sunday Apr 21, 2019 #

Note
weight:65.8kg

5 PM

Cycling 12:51 intensity: (1 @0) + (57 @1) + (1:44 @2) + (9:14 @3) + (55 @4) 3.62 km (16.9 kph) +83m
ahr:125 max:149

Orienteering 49:56 intensity: (4:15 @1) + (11:01 @2) + (16:28 @3) + (17:32 @4) + (40 @5) *** 4.56 km (10:57 / km) +128m 9:36 / km
ahr:131 max:166 shoes: VJ Integrator (2016)

Just followed the egg.

Happy easter.

Cycling 11:24 intensity: (10:28 @2) + (56 @3) 3.15 km (16.6 kph) +33m
ahr:118 max:126

Saturday Apr 20, 2019 #

Note
rhr:57 slept:6.0

11 AM

Orienteering 44:14 intensity: (10:58 @0) + (2:14 @1) + (6:16 @2) + (20:23 @3) + (4:23 @4) *** 3.6 km (12:16 / km) +67m 11:14 / km
ahr:114 max:151 shoes: VJ Integrator 17 StarStud

Bulgarian relay. Diagonal ones are for fast running, the others for walking. Did loose one runner of my relay after the 2nd fast run. Checked some of the other controlls witzh 3rd runner of my team.

Running warm up/down 9:00 [2] 1.2 km (7:30 / km) +10m 7:12 / km

Friday Apr 19, 2019 #

Note
rhr:55 slept:8.0

11 AM

Orienteering 13:10 intensity: (16 @2) + (2:11 @3) + (10:11 @4) + (32 @5) ** 1.99 km (6:36 / km) +2m 6:34 / km
ahr:145 max:162 spiked:10/11c shoes: asics GEL-Kanaku 2

Pick controls.
1 PM

Orienteering 37:25 intensity: (38 @0) + (2:12 @1) + (13:02 @2) + (16:48 @3) + (4:45 @4) *** 3.98 km (9:24 / km) +50m 8:51 / km
ahr:125 max:154 shoes: VJ Integrator 17 StarStud

Was tricky as it was difficult to sort tracks on the map from tracks not on the map.

Thursday Apr 18, 2019 #

Note
rhr:55 slept:8.0

11 AM

Orienteering 52:34 intensity: (16 @0) + (4:36 @1) + (15:42 @2) + (29:35 @3) + (2:16 @4) + (9 @5) *** 4.77 km (11:01 / km) +149m 9:32 / km
ahr:124 max:161 spiked:9/10c shoes: VJ Integrator (2016)

Pick controls.

Wednesday Apr 17, 2019 #

Note
rhr:57 slept:6.0

11 AM

Orienteering 48:18 intensity: (2:30 @0) + (19:49 @1) + (19:18 @2) + (6:35 @3) + (6 @4) 3.0 km (16:07 / km) +61m 14:38 / km
ahr:107 max:147 shoes: VJ Integrator 17 StarStud

Shadowing Matthias.
3 PM

Orienteering 36:24 intensity: (6 @1) + (8 @2) + (38 @3) + (27:35 @4) + (7:57 @5) *** 3.97 km (9:10 / km) +213m 7:13 / km
ahr:153 max:179 spiked:18/20c shoes: VJ Integrator 17 StarStud

Run the middle course and beat all the kids. Next on was arround 5 min slower. From 3 to 4 I talked to another coach and didn´t check how far I was on the track. Slow on the steep uphills and not so good bearings.

Running warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: VJ Integrator 17 StarStud

Tuesday Apr 16, 2019 #

Note
rhr:56 slept:8.0

7 AM

Running 27:34 intensity: (12 @1) + (11 @2) + (1:18 @3) + (23:40 @4) + (2:13 @5) 3.93 km (7:00 / km) +121m 6:04 / km
ahr:151 max:163 shoes: Inov8 Trailtalon 250

Morning trail with Jakob, Ben, Lars and Colin.
10 AM

Orienteering 11:17 intensity: (31 @1) + (42 @2) + (1:06 @3) + (7:42 @4) + (1:16 @5) ** 1.62 km (6:58 / km) +28m 6:25 / km
ahr:146 max:172 shoes: VJ Integrator 17 StarStud

Shadoing some of the boys.
3 PM

Orienteering 1:00:48 intensity: (7:24 @0) + (5:41 @1) + (21:08 @2) + (20:12 @3) + (6:23 @4) ** 4.74 km (12:50 / km) +125m 11:21 / km
ahr:116 max:154 shoes: VJ Integrator 17 StarStud

Shadowing Nora.

Running warm up/down 2:36 intensity: (1 @3) + (2:35 @4) 0.44 km (5:55 / km) +27m 4:31 / km
ahr:150 max:155 shoes: VJ Integrator 17 StarStud

Monday Apr 15, 2019 #

Note
rhr:48 slept:7.5 weight:67kg

7 AM

Workout 11:07 [1]
ahr:82 max:99

2 PM

Orienteering 21:49 intensity: (31 @1) + (1:51 @2) + (7:52 @3) + (11:32 @4) + (3 @5) ** 2.55 km (8:33 / km) +71m 7:30 / km
ahr:136 max:162 spiked:4/4c shoes: Inov8 Trailtalon 250

Set conrols.

Orienteering 24:33 intensity: (21 @1) + (58 @2) + (3:54 @3) + (17:21 @4) + (1:59 @5) ** 2.83 km (8:40 / km) +66m 7:45 / km
ahr:145 max:167 shoes: Inov8 Trailtalon 250

Shadowing Philipp.

Sunday Apr 14, 2019 #

Note
rhr:45 weight:66.5kg

10 AM

Running warm up/down 4:12 intensity: (12 @0) + (7 @1) + (34 @2) + (3:19 @3) 0.73 km (5:46 / km) +25m 4:56 / km
ahr:124 max:133 shoes: VJ Integrator (2016)

Orienteering 57:48 intensity: (5:33 @2) + (20:32 @3) + (31:05 @4) + (38 @5) ** 5.6 km (10:19 / km) +197m 8:47 / km
ahr:139 max:162 spiked:18/18c shoes: VJ Integrator (2016)

Just a old couse I found at home. I might run that course before but I need something to kick my as out of the house.

Running warm up/down 3:58 [4] 0.73 km (5:25 / km)
ahr:149 max:156 shoes: VJ Integrator (2016)

5 PM

Workout 12:00 [2]

Saturday Apr 13, 2019 #

Note
rhr:45

2 PM

Running 1:09:54 intensity: (11 @1) + (34 @2) + (8:23 @3) + (59:58 @4) + (48 @5) 12.9 km (5:25 / km) +122m 5:10 / km
ahr:145 max:160 shoes: Asics fuzeX Lyte

8 PM

Workout 29:00 [2]

Friday Apr 12, 2019 #

Note
weight:66.9kg

6 AM

Workout 6:00 [3]

8 PM

Workout 20:00 [3]

Thursday Apr 11, 2019 #

Note
rhr:41

6 PM

Running 27:34 intensity: (8 @0) + (12 @1) + (2:59 @2) + (22:15 @3) + (2:00 @4) 5.26 km (5:15 / km) +95m 4:48 / km
ahr:131 max:143 shoes: Lunge Neo Run

7 PM

Workout 30:00 [2]

Wednesday Apr 10, 2019 #

Note
weight:67.1kg

6 AM

Workout 6:00 [2]

4 PM

Running 1:07:29 intensity: (13 @1) + (11 @2) + (22 @3) + (38:23 @4) + (28:20 @5) 10.04 km (6:43 / km) +210m 6:05 / km
ahr:156 max:172 shoes: asics GEL-Kanaku 2

Tuesday Apr 9, 2019 #

6 PM

Running intervals 39:21 intensity: (2 @1) + (54 @2) + (7:03 @3) + (18:13 @4) + (13:09 @5) 7.41 km (5:19 / km) +88m 5:01 / km
ahr:151 max:182 shoes: Asics fuzeX Lyte

5x 500 m (1:51, 1:41, 1:48, 1:47, 1:49, 1:44, 1:50, 1:43 min) +warmup/cooldown

Workout 12:14 [1]
ahr:92 max:111

Monday Apr 8, 2019 #

6 AM

Workout 6:00 [3]

7 AM

Cycling 28:48 intensity: (1:27 @1) + (3:42 @2) + (17:43 @3) + (5:56 @4) 10.09 km (21.0 kph) +106m
ahr:131 max:152

4 PM

Cycling 42:00 intensity: (1:07 @0) + (7:10 @1) + (15:43 @2) + (14:09 @3) + (3:51 @4) 12.22 km (17.5 kph) +203m
ahr:118 max:145

With a stop at the gym.

Strength 30:00 [3]

Sunday Apr 7, 2019 #

10 AM

Cycling 13:28 intensity: (1:53 @2) + (9:20 @3) + (2:15 @4) 3.91 km (17.4 kph) +45m
ahr:133 max:145

Cycling 11:11 intensity: (12 @2) + (7:27 @3) + (3:32 @4) 3.83 km (20.5 kph) +31m
ahr:137 max:145

1 PM

Cycling 33:06 intensity: (15 @1) + (11:43 @2) + (21:08 @3) 9.16 km (16.6 kph) +115m
ahr:124 max:136

Orienteering 34:24 intensity: (42 @2) + (4:51 @3) + (27:52 @4) + (59 @5) ** 4.51 km (7:38 / km) +100m 6:52 / km
ahr:145 max:167 spiked:10/10c shoes: VJ Integrator (2016)

Run an easy course from one of our past competitions. Orginal competitons must be sometine in the late 90´s. Map is now very green and of track parts were sometimes difficult to run.

Cycling 25:35 intensity: (20 @1) + (15:44 @2) + (8:39 @3) + (52 @4) 8.49 km (19.9 kph) +28m
ahr:122 max:142

8 PM

Workout 28:00 [2]

Saturday Apr 6, 2019 #

Note
rhr:48 slept:8.0 weight:67.2kg

11 AM

Hiking 3:52:49 intensity: (30:15 @0) + (2:15:02 @1) + (1:04:36 @2) + (2:55 @3) + (1 @4) 12.01 km (19:23 / km) +645m 15:17 / km
ahr:98 max:140 shoes: Merrel Vertis Ventilator

With my mother arroun the Teck mountain.
8 PM

Workout 17:00 [3]

Friday Apr 5, 2019 #

Note
rhr:47

6 AM

Workout 9:00 [3]

5 PM

Running 58:24 intensity: (1:25 @3) + (3:55 @4) + (53:04 @5) 10.91 km (5:21 / km) +231m 4:50 / km
ahr:170 max:193 shoes: asics GEL-Kanaku 2

Pyramide run 1, 2, 3, 4, 5, 4, 3, 2, 1, with 1 min rest (@ 3:42, 3:49, 3:59, 4:05, 4:09, 4:13, 4:30, 4:04, 3:40 min/km) +warmup/cooldown
Speed is OK. Speed endurance need to be improved.
10 PM

Workout 15:42 [1]
ahr:73 max:115

Thursday Apr 4, 2019 #

Note
weight:68.3kg

7 AM

Cycling 32:11 intensity: (2:23 @1) + (5:52 @2) + (17:15 @3) + (6:41 @4) 10.05 km (18.7 kph) +106m
ahr:129 max:148

4 PM

Cycling 35:25 intensity: (7 @0) + (2:02 @1) + (9:04 @2) + (14:37 @3) + (9:35 @4) 10.08 km (17.1 kph) +177m
ahr:129 max:155

Wednesday Apr 3, 2019 #

Note
weight:67.6kg

6 AM

Workout 9:00 [3]

4 PM

Running 1:22:13 intensity: (11 @0) + (1:54 @1) + (43:37 @2) + (33:56 @3) + (2:35 @4) 11.74 km (7:00 / km) +201m 6:27 / km
ahr:121 max:145 shoes: asics GEL-Kanaku 2

With Rommelag running team. Training didn´t work exactly like planned.

Tuesday Apr 2, 2019 #

Note
rhr:43

6 AM

Workout 5:00 [3]

7 AM

Cycling 30:49 intensity: (1:42 @1) + (6:53 @2) + (16:57 @3) + (5:17 @4) 10.01 km (19.5 kph) +105m
ahr:128 max:145

4 PM

Cycling 35:09 intensity: (33 @0) + (6:44 @1) + (12:22 @2) + (13:12 @3) + (2:18 @4) 10.08 km (17.2 kph) +177m
ahr:119 max:145

6 PM

Running 55:37 intensity: (6 @1) + (2:22 @2) + (31:40 @3) + (21:29 @4) 10.2 km (5:27 / km) +133m 5:07 / km
ahr:137 max:154 shoes: Asics fuzeX Lyte

Monday Apr 1, 2019 #

Note
weight:67.8kg

6 AM

Workout 10:00 [1]

7 AM

Cycling 31:59 intensity: (1:33 @1) + (7:09 @2) + (16:00 @3) + (7:17 @4) 9.96 km (18.7 kph) +103m
ahr:129 max:150

4 PM

Cycling 41:34 intensity: (2:30 @0) + (12:42 @1) + (12:12 @2) + (13:38 @3) + (32 @4) 10.05 km (14.5 kph) +187m
ahr:112 max:142

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