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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Orienteering14 12:07:41 46.23(15:44) 74.4(9:47) 1800143 /162c88%
  Cycling16 9:46:59 116.28(11.9/h) 187.14(19.1/h) 2392
  Running13 8:11:30 53.45(9:12) 86.02(5:43) 1101
  Workout18 2:41:19
  Strength2 31:29
  Swimming1 13:37 0.28(48:42) 0.45(30:16)
  Total59 33:32:35 216.24 348.01 5292143 /162c88%
  [1-5]59 33:19:26
averages - sleep:6.3 rhr:56 weight:68kg

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Sunday Jun 30, 2019 #

Note
rhr:56 slept:6.0

10 PM

Workout 10:04 [2]
ahr:86 max:113

Saturday Jun 29, 2019 #

Note
rhr:65

9 AM

Running long 2:24:50 intensity: (8 @1) + (1:06 @2) + (32:12 @3) + (1:48:41 @4) + (2:43 @5) 24.96 km (5:48 / km) +328m 5:27 / km
ahr:144 max:161 shoes: Lunge Neo Run

2 PM

Strength 13:29 intensity: (10 @0) + (1:21 @1) + (11:31 @2) + (27 @3)
ahr:111 max:133

Friday Jun 28, 2019 #

Note
rhr:44

6 AM

Running tempo 48:25 intensity: (8 @0) + (14 @1) + (48 @2) + (21:42 @3) + (18:19 @4) + (7:14 @5) 9.94 km (4:52 / km) +114m 4:37 / km
ahr:144 max:164 shoes: Asics fuzeX Lyte

Early morning run to avoid the heat.
5 k fast (21:39 min) +warmup/cooldown
Note 1 cereal bar wasn´t enought brakfast.
6 PM

Swimming 13:37 [3] 0.45 km (30:16 / km)

Thursday Jun 27, 2019 #

7 AM

Cycling 30:42 intensity: (3 @0) + (3:21 @1) + (12:57 @2) + (14:21 @3) 10.29 km (20.1 kph) +107m
ahr:120 max:138

4 PM

Cycling 35:53 intensity: (3:25 @0) + (10:35 @1) + (10:46 @2) + (10:26 @3) + (41 @4) 10.12 km (16.9 kph) +177m
ahr:111 max:145

5 PM

Workout 12:00 [3]

Wednesday Jun 26, 2019 #

Note
rhr:49 weight:68kg

6 AM

Workout 5:00 [2]

4 PM

Running 52:25 intensity: (7 @0) + (43 @1) + (2:58 @2) + (18:11 @3) + (29:56 @4) + (30 @5) 8.66 km (6:03 / km) +114m 5:41 / km
ahr:139 max:163 shoes: Lunge Neo Run

Incl. 5 sprints

Tuesday Jun 25, 2019 #

6 AM

Workout 6:00 [2]

7 AM

Cycling 29:29 intensity: (3:10 @1) + (6:50 @2) + (15:32 @3) + (3:57 @4) 10.53 km (21.4 kph) +103m
ahr:125 max:146

4 PM

Cycling 36:26 intensity: (1:33 @0) + (5:39 @1) + (14:15 @2) + (12:18 @3) + (2:41 @4) 10.35 km (17.0 kph) +187m
ahr:117 max:145

6 PM

Running tempo 52:30 intensity: (2 @0) + (6 @1) + (4:15 @2) + (7:00 @3) + (17:46 @4) + (23:21 @5) 9.4 km (5:35 / km) +203m 5:02 / km
ahr:150 max:171 shoes: asics GEL-Kanaku 2

3x 10 min with 4 min brake + warmup/cooldown

Monday Jun 24, 2019 #

Note
weight:67.8kg

6 AM

Workout 7:00 [1]

7 AM

Cycling 29:50 intensity: (2:18 @1) + (8:31 @2) + (15:43 @3) + (3:18 @4) 10.34 km (20.8 kph) +105m
ahr:125 max:146

4 PM

Cycling 49:35 intensity: (2:24 @0) + (18:03 @1) + (14:44 @2) + (14:14 @3) + (10 @4) 12.35 km (14.9 kph) +212m
ahr:110 max:140

Sunday Jun 23, 2019 #

Event: Rats Run Kupferzell
 
8 AM

Workout 11:53 [1]
ahr:77 max:88

1 PM

Running 55:48 intensity: (5 @1) + (34 @2) + (3:00 @3) + (13:59 @4) + (38:10 @5) 9.48 km (5:53 / km) +87m 5:38 / km
ahr:158 max:177 shoes: Inov8 Trailtalon 250

Run most time together with Ben as he ask for some acompany at his first obstacle race. He was much better at the obstacles than me so he was able to get away from at the last 500 m. Maybe I would have been able to beat him when I had run my race from the beginning but I´m not sure.
40/236 individual and winner of the team competition.

Saturday Jun 22, 2019 #

11 AM

Strength 18:00 [4]

1 PM

Running 50:08 intensity: (1 @0) + (7 @1) + (1:15 @2) + (13:11 @3) + (35:20 @4) + (14 @5) 8.96 km (5:36 / km) +124m 5:14 / km
ahr:142 max:160 shoes: asics GEL-Kanaku 2

Friday Jun 21, 2019 #

Note
weight:68.8kg

6 AM

Workout 5:00 [3]

7 AM

Cycling 29:22 [3] 10.51 km (21.5 kph) +104m

3 PM

Cycling 32:41 [3] 10.52 km (19.3 kph) +176m

8 PM

Workout 10:00 [2]

Thursday Jun 20, 2019 #

Note
(rest day)

Wednesday Jun 19, 2019 #

6 AM

Workout 5:00 [3]

7 AM

Cycling 28:16 intensity: (1:28 @1) + (5:15 @2) + (16:33 @3) + (5:00 @4) 10.52 km (22.3 kph) +106m
ahr:129 max:149

4 PM

Cycling 37:18 intensity: (1:39 @0) + (7:44 @1) + (16:24 @2) + (10:23 @3) + (1:08 @4) 10.55 km (17.0 kph) +187m
ahr:114 max:142

Tuesday Jun 18, 2019 #

Note
weight:68.6kg

6 AM

Workout 14:00 [1]

6 PM

Running 41:38 intensity: (10 @1) + (2:02 @2) + (34:20 @3) + (5:06 @4) 7.61 km (5:28 / km) +88m 5:10 / km
ahr:133 max:147 shoes: Asics fuzeX Lyte

Monday Jun 17, 2019 #

Note
rhr:56 slept:8.25 (rest day)

Travel day.

Sunday Jun 16, 2019 #

Note
rhr:56 slept:0.0

3 AM

Running warm up/down 5:23 intensity: (7 @1) + (14 @2) + (44 @3) + (4:18 @4) 0.86 km (6:16 / km)
ahr:142 max:152 shoes: VJ Integrator 17 StarStud

Orienteering 1:26:05 intensity: (9 @1) + (6:59 @2) + (21:35 @3) + (48:06 @4) + (9:16 @5) **** 8.8 km (9:47 / km) +126m 9:08 / km
ahr:143 max:180 spiked:16/19c shoes: VJ Integrator 17 StarStud

Kangasala Jukola leg 4
3 mistakes that sums up to nearly 10 min. Control 2 I had problems to read the fine contours. Control 7 I was distracted by othe runners and control I had no clear plan to attack the control.

Saturday Jun 15, 2019 #

Event: Jukola Venla 2019
 

Note
rhr:54 slept:9.25

9 AM

Running warm up/down 5:40 intensity: (11 @1) + (8 @2) + (1:40 @3) + (3:41 @4) 0.86 km (6:34 / km) +3m 6:27 / km
ahr:139 max:154 shoes: VJ Integrator 17 StarStud

Orienteering 1:02:08 intensity: (3:39 @1) + (4:50 @2) + (22:23 @3) + (28:25 @4) + (2:51 @5) **** 6.1 km (10:11 / km) +57m 9:44 / km
ahr:137 max:174 spiked:9/10c shoes: VJ Integrator 17 StarStud

Jukola model event.
Not too bad.

Running warm up/down 5:24 intensity: (14 @2) + (2:24 @3) + (2:46 @4) 0.97 km (5:34 / km)
ahr:138 max:145 shoes: VJ Integrator 17 StarStud

Friday Jun 14, 2019 #

Note
rhr:55 slept:7.5

12 PM

Orienteering 1:30:45 intensity: (2:47 @1) + (20:47 @2) + (33:51 @3) + (32:12 @4) + (1:08 @5) **** 7.22 km (12:35 / km) +58m 12:06 / km
ahr:132 max:164 spiked:7/11c shoes: VJ Integrator 17 StarStud

Jukola training.
Some not so good bearings but no big mistake. Not too bad for me.

Thursday Jun 13, 2019 #

Note
rhr:45 (rest day)

Travel day.

Wednesday Jun 12, 2019 #

6 AM

Workout 6:00 [2]

Tuesday Jun 11, 2019 #

Note
weight:67.2kg

6 AM

Workout 12:00 [1]

Monday Jun 10, 2019 #

Note
rhr:57 slept:8.0

11 AM

Orienteering race 1:21:23 intensity: (1 @0) + (20 @1) + (2:25 @2) + (13:51 @3) + (44:25 @4) + (20:21 @5) *** 7.85 km (10:22 / km) +330m 8:34 / km
ahr:149 max:174 shoes: VJ Integrator 17 StarStud

Didn´t find a flow today.

Sunday Jun 9, 2019 #

Note
rhr:61 slept:8.75

10 AM

Running warm up/down 7:49 intensity: (9 @0) + (4 @1) + (9 @2) + (1:01 @3) + (6:26 @4) 1.03 km (7:36 / km)
ahr:141 max:157 shoes: Inov8 Trailtalon 250

Orienteering race 16:21 intensity: (8 @1) + (6 @2) + (6 @3) + (5:21 @4) + (10:40 @5) ** 2.82 km (5:48 / km) +65m 5:12 / km
ahr:159 max:180 spiked:7/9c shoes: Inov8 Trailtalon 250

German champs qualification. One stupid mistake. Missed out final A by 1 place and 42 s.
1 PM

Running warm up/down 5:03 intensity: (1 @1) + (8 @2) + (1:34 @3) + (3:20 @4) 0.71 km (7:08 / km) +1m 7:04 / km
ahr:143 max:154 shoes: Inov8 Trailtalon 250

Orienteering race 17:03 intensity: (8 @1) + (6 @2) + (7 @3) + (5:14 @4) + (11:28 @5) ** 3.0 km (5:41 / km) +77m 5:03 / km
ahr:159 max:177 spiked:12/12c shoes: Inov8 Trailtalon 250

M35 final B.

Saturday Jun 8, 2019 #

Event: 3-Tage OL incl. DM-Sprint
 

Note
rhr:60

2 PM

Running warm up/down 3:29 intensity: (1 @0) + (13 @1) + (23 @2) + (1:40 @3) + (1:12 @4) 0.53 km (6:35 / km)
ahr:132 max:144 shoes: VJ Integrator 17 StarStud

Orienteering race 46:28 intensity: (15 @2) + (1:04 @3) + (23:14 @4) + (21:55 @5) **** 5.55 km (8:23 / km) +180m 7:12 / km
ahr:156 max:173 spiked:19/21c shoes: VJ Integrator 17 StarStud

Nice area. Mostly clean run.
< a href="http://doma.leberkaesbriegel.de/show_map.php?user=...; target="_blank">
6 PM

Workout 10:22 [1]
ahr:95 max:117

Friday Jun 7, 2019 #

Note
weight:68.3kg

6 AM

Workout 9:00 [1]

7 AM

Cycling 30:50 intensity: (1:31 @1) + (7:43 @2) + (14:56 @3) + (6:40 @4) 10.72 km (20.9 kph) +106m
ahr:128 max:150

3 PM

Cycling 35:25 intensity: (2:10 @1) + (12:06 @2) + (17:53 @3) + (3:16 @4) 10.68 km (18.1 kph) +176m
ahr:121 max:146

Thursday Jun 6, 2019 #

6 AM

Workout 7:00 [2]

7 AM

Cycling 30:01 intensity: (1 @0) + (1:21 @1) + (5:22 @2) + (14:47 @3) + (8:30 @4) 10.54 km (21.1 kph) +107m
ahr:131 max:153

4 PM

Cycling 34:24 intensity: (34 @0) + (3:51 @1) + (12:32 @2) + (10:17 @3) + (7:10 @4) 10.12 km (17.7 kph) +176m
ahr:123 max:150

8 PM

Running 12:58 intensity: (6 @0) + (8 @1) + (11 @2) + (2:45 @3) + (9:48 @4) 2.05 km (6:20 / km) +39m 5:47 / km
ahr:142 max:155 shoes: asics GEL-Kanaku 2

Wednesday Jun 5, 2019 #

Note
weight:68.6kg

6 AM

Workout 6:00 [2]

7 PM

Workout 15:00 [3]

Tuesday Jun 4, 2019 #

7 AM

Cycling 29:19 intensity: (3 @0) + (1:39 @1) + (5:09 @2) + (14:12 @3) + (8:16 @4) 10.53 km (21.6 kph) +105m
ahr:131 max:153

4 PM

Cycling 1:27:28 intensity: (1:42 @0) + (15:46 @1) + (53:58 @2) + (13:52 @3) + (2:10 @4) 28.5 km (19.6 kph) +259m
ahr:113 max:144

Monday Jun 3, 2019 #

Note
weight:66.9kg (rest day)

6 AM

Workout 10:00 [1]

Sunday Jun 2, 2019 #

Note
rhr:59 slept:2.0

12 AM

Orienteering 1:06:21 intensity: (13 @1) + (8:16 @2) + (21:44 @3) + (34:01 @4) + (2:07 @5) *** 6.7 km (9:55 / km) +180m 8:44 / km
ahr:139 max:173 spiked:14/16c shoes: VJ Integrator 17 StarStud

First night leg for me.
4 AM

Orienteering 31:34 intensity: (1:00 @0) + (4:12 @1) + (11:08 @2) + (14:55 @3) + (19 @4) *** 2.67 km (11:50 / km) +116m 9:43 / km
ahr:119 max:143 spiked:11/11c shoes: VJ Integrator 17 StarStud

Already in the dawn.
7 AM

Orienteering 1:00:13 intensity: (24 @1) + (3:05 @2) + (24:11 @3) + (30:14 @4) + (2:19 @5) 5.14 km (11:43 / km) +118m 10:30 / km
ahr:141 max:174 shoes: VJ Integrator 17 StarStud

Last leg for me and my team. Was hard to keep going but finally that last leg put us in 17th place. Our best ever result.

Saturday Jun 1, 2019 #

Note
rhr:67 slept:6.5

10 AM

Orienteering 24:32 intensity: (15 @2) + (57 @3) + (8:38 @4) + (14:42 @5) *** 2.34 km (10:29 / km) +94m 8:44 / km
ahr:157 max:179 spiked:11/11c shoes: VJ Integrator 17 StarStud

My first run from this years 24 h relay.
1 PM

Orienteering 1:04:47 intensity: (6 @1) + (26 @2) + (2:16 @3) + (29:32 @4) + (32:27 @5) ** 7.66 km (8:28 / km) +155m 7:41 / km
ahr:157 max:181 spiked:14/16c shoes: VJ Integrator 17 StarStud

My 2nd run of the 24 h relay. ~5 min mistake. The heat of the day kills me.
4 PM

Orienteering 45:05 intensity: (12 @1) + (22 @2) + (7:16 @3) + (28:26 @4) + (8:49 @5) *** 4.32 km (10:26 / km) +94m 9:24 / km
ahr:149 max:173 spiked:13/14c shoes: VJ Integrator 17 StarStud

Better than my previous race but still not a good flow.
7 PM

Orienteering 34:56 intensity: (16 @1) + (47 @2) + (4:09 @3) + (25:12 @4) + (4:32 @5) ** 4.25 km (8:14 / km) +150m 6:59 / km
ahr:148 max:172 spiked:10/12c shoes: VJ Integrator 17 StarStud

It started to coold down.

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