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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Cycling20 17:18:58 228.31(13.2/h) 367.43(21.2/h) 4253
  Running17 12:57:45 80.33(9:41) 129.29(6:01) 1747
  Workout32 11:40:31
  Orienteering5 5:15:37 20.3(15:33) 32.67(9:40) 85036 /42c85%
  Hiking1 1:20:51 1.88(43:05) 3.02(26:46) 140
  Total70 48:33:42 330.82 532.4 699036 /42c85%
  [1-5]70 48:27:19
averages - sleep:7.8 rhr:50 weight:69.3kg

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Thursday Apr 30, 2020 #

Note
rhr:49 weight:68.6kg

6 AM

Workout 12:44 [2]
ahr:82 max:98

7 PM

Running 42:02 intensity: (4 @0) + (6 @1) + (7:57 @2) + (12:38 @3) + (12:00 @4) + (9:17 @5) 6.58 km (6:23 / km) +63m 6:06 / km
ahr:140 max:168 shoes: Nike Free 5.0+

3 lake rounds @ 1050 m (4:09, 4:10, 4:13 min) + 4x stairs sprints (21, 21, 26, 24 s) +warmup/cooldown

Wednesday Apr 29, 2020 #

Note
rhr:56

6 AM

Workout 4:31 intensity: (15 @0) + (5 @1) + (54 @2) + (2:34 @3) + (43 @4)
ahr:126 max:151

4 PM

Running long 1:38:12 intensity: (8 @0) + (25 @1) + (7:27 @2) + (1:07:49 @3) + (21:18 @4) + (1:05 @5) 17.01 km (5:46 / km) +230m 5:24 / km
ahr:134 max:160 shoes: asics FujiTrabuco Pro

8 PM

Workout (Yoga) 27:47 [1]
ahr:79 max:100

Tuesday Apr 28, 2020 #

6 AM

Workout 6:52 [3]
ahr:109 max:127

5 PM

Running warm up/down 21:39 intensity: (2 @0) + (8 @1) + (1:46 @2) + (8:40 @3) + (10:50 @4) + (13 @5) 4.0 km (5:25 / km) +88m 4:52 / km
ahr:138 max:158 shoes: Inov8 Trailtalon 250

Orienteering 43:42 intensity: (1:22 @1) + (7:49 @2) + (22:05 @3) + (11:51 @4) + (35 @5) ** 4.78 km (9:09 / km) +44m 8:45 / km
ahr:132 max:158 spiked:12/14c shoes: Inov8 Trailtalon 250

Run one of the two temporary permanent orienteering courses my club installed to keep the kids entertained while schools are closed.

Running 20:06 intensity: (1:01 @2) + (5:35 @3) + (13:30 @4) 3.74 km (5:23 / km) +29m 5:10 / km
ahr:141 max:153 shoes: Inov8 Trailtalon 250

Monday Apr 27, 2020 #

Note
rhr:51

7 AM

Cycling 28:24 intensity: (24 @1) + (8:47 @2) + (14:41 @3) + (4:32 @4) 10.43 km (22.0 kph) +108m
ahr:127 max:146

4 PM

Cycling 32:12 intensity: (21 @0) + (3:02 @1) + (8:16 @2) + (17:10 @3) + (3:23 @4) 10.9 km (20.3 kph) +176m
ahr:126 max:144

8 PM

Workout (Yoga) 33:02 [2]
ahr:70 max:96

Sunday Apr 26, 2020 #

Note
rhr:46

2 PM

Hiking 1:20:51 [1] 3.02 km (26:46 / km) +140m 21:45 / km
ahr:93 max:122 shoes: Salomon XT Shigarri

10 PM

Workout (streching) 20:54 [1]
ahr:78 max:120

Saturday Apr 25, 2020 #

Note
rhr:46 weight:68.9kg

10 AM

Workout (Yoga) 32:37 [2]
ahr:65 max:100

1 PM

Cycling 3:04:10 intensity: (6 @0) + (16:41 @1) + (1:41:58 @2) + (45:56 @3) + (19:29 @4) 67.66 km (22.0 kph) +480m
ahr:120 max:153

Friday Apr 24, 2020 #

Note
rhr:44 (rest day)

Thursday Apr 23, 2020 #

Note
weight:68.6kg

5 PM

Running hills 39:29 intensity: (3 @0) + (17 @1) + (8:29 @2) + (10:31 @3) + (13:45 @4) + (6:24 @5) 5.59 km (7:04 / km) +199m 6:00 / km
ahr:139 max:175 shoes: asics FujiTrabuco Pro

running hills. 5x 170 m/ 30 hm (49, 55, 53, 54, 54 s) +warmup/cooldown

Workout (streching) 8:26 [1]
ahr:93 max:105

8 PM

Workout 16:06 [2]
ahr:100 max:121

Wednesday Apr 22, 2020 #

Note
rhr:51

7 AM

Cycling 27:58 intensity: (5 @1) + (53 @2) + (7:27 @3) + (16:00 @4) + (3:33 @5) 10.9 km (23.4 kph) +112m
ahr:146 max:199

5 PM

Cycling 32:27 intensity: (9 @0) + (4:36 @1) + (8:12 @2) + (9:22 @3) + (10:08 @4) 10.9 km (20.2 kph) +174m
ahr:127 max:150

6 PM

Workout (Yoga) 26:32 [2]
ahr:64 max:85

8 PM

Running (Fartlek) 23:49 intensity: (4 @1) + (1:13 @2) + (9:05 @3) + (5:41 @4) + (7:46 @5) 3.96 km (6:01 / km) +81m 5:27 / km
ahr:145 max:173 shoes: Inov8 Trailtalon 250

Little fartlek session.

Tuesday Apr 21, 2020 #

Note
rhr:54

5 PM

Orienteering 1:22:13 intensity: (8 @0) + (5 @1) + (2:31 @2) + (24:21 @3) + (49:58 @4) + (5:10 @5) ** 12.83 km (6:25 / km) +270m 5:48 / km
ahr:143 max:164 spiked:9/10c shoes: asics FujiTrabuco Pro

Long jog on topo map.

Monday Apr 20, 2020 #

Note
rhr:54 weight:69kg

7 AM

Cycling 28:50 intensity: (7 @1) + (1:42 @2) + (8:14 @3) + (17:39 @4) + (1:08 @5) 10.89 km (22.7 kph) +114m
ahr:141 max:161

4 PM

Cycling 30:00 [3] 10.32 km (20.6 kph) +182m

6 PM

Workout (Yoga) 26:31 [1]
ahr:73 max:110

Sunday Apr 19, 2020 #

Note
rhr:55

10 AM

Running intervals 31:44 intensity: (6 @0) + (3 @1) + (4:31 @2) + (8:01 @3) + (11:31 @4) + (7:32 @5) 5.18 km (6:07 / km) +119m 5:29 / km
ahr:144 max:172 shoes: Lunge Neo Run

3x 3 min (@3.52 , 4.17, 3.58 min/km) +warmup/cooldown
5 PM

Workout 18:11 [3]
ahr:89 max:107

Saturday Apr 18, 2020 #

Note
weight:68.6kg

1 PM

Cycling 2:20:02 intensity: (1:02 @0) + (8:23 @1) + (45:18 @2) + (56:42 @3) + (27:43 @4) + (54 @5) 51.96 km (22.3 kph) +584m
ahr:127 max:161

5 PM

Workout 35:33 [3]
ahr:89 max:130

Friday Apr 17, 2020 #

Note
rhr:54

7 AM

Cycling 26:34 intensity: (1 @1) + (21 @2) + (7:54 @3) + (17:21 @4) + (57 @5) 10.9 km (24.6 kph) +112m
ahr:144 max:168

3 PM

Cycling 30:28 intensity: (13 @0) + (1:08 @1) + (4:42 @2) + (12:20 @3) + (12:05 @4) 10.74 km (21.2 kph) +169m
ahr:132 max:149

6 PM

Workout (Yoga) 22:34 [2]
ahr:69 max:98

Thursday Apr 16, 2020 #

Note
rhr:44 weight:69.5kg

6 PM

Running tempo 34:42 intensity: (3 @0) + (6 @1) + (50 @2) + (8:24 @3) + (13:59 @4) + (11:20 @5) 6.65 km (5:13 / km) +65m 4:59 / km
ahr:147 max:167 shoes: Lunge Neo Run

3 km fast (@4:21 min/km) +warmup/cooldown

Wednesday Apr 15, 2020 #

Note
rhr:49

6 AM

Workout 5:06 [3]
ahr:72 max:88

5 PM

Running 22:00 intensity: (6 @0) + (8 @1) + (2:02 @2) + (12:54 @3) + (6:50 @4) 3.74 km (5:52 / km) +75m 5:20 / km
ahr:134 max:150 shoes: Lunge Neo Run

6 PM

Workout (Yoga) 27:13 [1]
ahr:81 max:108

Tuesday Apr 14, 2020 #

Note
rhr:54

5 PM

Running long 1:35:27 intensity: (1 @0) + (7 @1) + (56 @2) + (51:20 @3) + (43:03 @4) 16.77 km (5:41 / km) +272m 5:16 / km
ahr:139 max:155 shoes: asics GEL-Kanaku 2

8 PM

Workout (streching) 16:38 [1]
ahr:92 max:126

Monday Apr 13, 2020 #

Note
rhr:43

10 AM

Cycling 1:14:05 intensity: (35 @0) + (7:48 @1) + (23:18 @2) + (28:24 @3) + (14:00 @4) 27.69 km (22.4 kph) +276m
ahr:125 max:155

2 PM

Workout (Yoga) 25:39 [1]
ahr:72 max:108

Sunday Apr 12, 2020 #

Note
rhr:54

10 AM

Running warm up/down 13:28 intensity: (7 @1) + (24 @2) + (7:03 @3) + (5:46 @4) + (8 @5) 2.35 km (5:44 / km) +75m 4:57 / km
ahr:138 max:158 shoes: VJ Integrator 17 StarStud

Orienteering 48:25 intensity: (1:58 @1) + (22:55 @2) + (20:13 @3) + (3:19 @4) *** 3.52 km (13:46 / km) +131m 11:36 / km
ahr:122 max:149 shoes: VJ Integrator 17 StarStud

Happy Easter. Just stay inside the egg.

Running warm up/down 11:26 intensity: (1:58 @2) + (4:35 @3) + (4:53 @4) 2.05 km (5:34 / km) +30m 5:11 / km
ahr:136 max:154 shoes: VJ Integrator 17 StarStud

5 PM

Workout 33:42 [3]
ahr:76 max:121

Saturday Apr 11, 2020 #

Note
rhr:45 weight:69.8kg

1 PM

Running intervals 57:51 intensity: (1 @0) + (4 @1) + (3:45 @2) + (14:32 @3) + (21:07 @4) + (18:22 @5) 10.17 km (5:41 / km) +175m 5:14 / km
ahr:147 max:172 shoes: asics GEL-Kanaku 2

Pyramide run on hilly terrain 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest (@4:19, 4:25. 4:17, 4:04, 4:13 , 4:18, 4:26, 4:07, 3:48 min/km) +warmup/cooldown
5 PM

Cycling 45:17 intensity: (2:22 @1) + (13:46 @2) + (18:06 @3) + (11:03 @4) 16.65 km (22.1 kph) +196m
ahr:128 max:155

6 PM

Workout (streching) 14:41 [1]
ahr:118 max:133

Friday Apr 10, 2020 #

Note
rhr:47

8 AM

Workout (Yoga) 27:54 [1]
ahr:62 max:85

7 PM

Workout 24:33 [3]
ahr:87 max:131

Thursday Apr 9, 2020 #

Note
rhr:58

7 AM

Cycling 29:48 intensity: (10 @1) + (5:04 @2) + (14:59 @3) + (9:24 @4) + (11 @5) 10.88 km (21.9 kph) +112m
ahr:133 max:160

5 PM

Cycling 31:17 intensity: (11 @0) + (25 @1) + (4:02 @2) + (17:13 @3) + (9:26 @4) 11.05 km (21.2 kph) +201m
ahr:132 max:146

6 PM

Workout (Yoga) 27:52 [2]
ahr:78 max:102

8 PM

Running 18:22 intensity: (11 @0) + (3 @1) + (1:58 @2) + (10:20 @3) + (5:50 @4) 2.93 km (6:16 / km) +66m 5:38 / km
ahr:135 max:149 shoes: Lunge Neo Run

Just a short one for regeneration.

Wednesday Apr 8, 2020 #

Note
rhr:53 slept:6.5 weight:69.5kg

7 AM

Cycling 28:53 intensity: (53 @2) + (11:46 @3) + (15:29 @4) + (45 @5) 10.89 km (22.6 kph) +103m
ahr:140 max:164

4 PM

Cycling 13:42 intensity: (15 @0) + (2:36 @1) + (2:17 @2) + (2:40 @3) + (5:54 @4) 2.92 km (12.8 kph) +107m
ahr:127 max:156

Orienteering 1:30:15 intensity: (1:39 @1) + (28:32 @2) + (53:05 @3) + (6:59 @4) *** 6.76 km (13:21 / km) +278m 11:04 / km
ahr:127 max:153 spiked:8/9c shoes: VJ Integrator 17 StarStud

Not the smartest idear after yesterdays long jog. I had fun but my legs not.

Cycling 29:06 intensity: (1:42 @1) + (12:31 @2) + (9:22 @3) + (5:31 @4) 9.09 km (18.7 kph) +91m
ahr:124 max:148

Tuesday Apr 7, 2020 #

Note
rhr:52 slept:8.0

6 AM

Workout 5:26 [3]
ahr:72 max:90

4 PM

Running long 1:56:38 intensity: (7 @0) + (5 @1) + (39 @2) + (26:28 @3) + (1:29:19 @4) 21.31 km (5:28 / km) +50m 5:25 / km
ahr:142 max:154 shoes: Asics DynaFlyte 3 SP

Monday Apr 6, 2020 #

Note
rhr:42 weight:70kg

7 AM

Cycling 29:29 intensity: (56 @1) + (5:25 @2) + (10:19 @3) + (12:49 @4) 10.3 km (21.0 kph) +113m
ahr:134 max:153

5 PM

Cycling 40:00 intensity: (33 @0) + (1:58 @1) + (16:48 @2) + (11:43 @3) + (8:58 @4) 13.57 km (20.4 kph) +196m
ahr:125 max:151

6 PM

Workout (Yoga) 25:42 [1]
ahr:78 max:114

Sunday Apr 5, 2020 #

Note
rhr:48

9 AM

Running intervals (memos) 48:59 intensity: (3 @0) + (6:28 @1) + (11:49 @2) + (13:32 @3) + (8:24 @4) + (8:43 @5) 5.22 km (9:23 / km) +40m 9:03 / km
ahr:131 max:169 shoes: asics GEL-Kanaku 2

Sweden 2016 memos. 27 out of 27 right but didn´t make to much in one turn.
11 AM

Workout (streching) 16:34 [1]
ahr:92 max:116

2 PM

Cycling 1:45:18 intensity: (5 @0) + (5:37 @1) + (18:57 @2) + (52:42 @3) + (27:57 @4) 38.49 km (21.9 kph) +432m
ahr:130 max:152

5 PM

Workout 26:50 [3]
ahr:110 max:144

Saturday Apr 4, 2020 #

Note
rhr:49 weight:69.5kg

10 AM

Running warm up/down 6:12 intensity: (1 @0) + (8 @1) + (17 @2) + (2:58 @3) + (2:48 @4) 1.05 km (5:56 / km) +32m 5:08 / km
ahr:136 max:152 shoes: VJ Integrator 17 StarStud

Orienteering 51:02 intensity: (35 @1) + (7:30 @2) + (25:23 @3) + (17:00 @4) + (34 @5) **** 4.79 km (10:40 / km) +127m 9:25 / km
ahr:134 max:159 spiked:7/9c shoes: VJ Integrator 17 StarStud

There were some forrest work so I considered it as to dangerous to go to number 2. I´m not sure if I would have been able to find it as the forrest there is green. Rest was OK.

Running warm up/down 8:44 intensity: (27 @2) + (2:27 @3) + (5:37 @4) + (13 @5) 1.46 km (5:59 / km) +22m 5:34 / km
ahr:143 max:158 shoes: VJ Integrator 17 StarStud

7 PM

Workout 25:04 [3]
ahr:92 max:144

Friday Apr 3, 2020 #

Note
slept:8.5

5 PM

Cycling 50:58 intensity: (1 @0) + (5:51 @1) + (13:31 @2) + (19:41 @3) + (11:54 @4) 10.34 km (12.2 kph) +218m
ahr:126 max:154

6 PM

Workout (Yoga) 32:58 [1]
ahr:81 max:110

Thursday Apr 2, 2020 #

Note
rhr:50 slept:8.0 weight:70.2kg

6 AM

Running intervals 42:23 intensity: (1:32 @0) + (3:26 @1) + (14:48 @2) + (5:08 @3) + (12:32 @4) + (4:57 @5) 7.39 km (5:44 / km) +20m 5:40 / km
ahr:129 max:166 shoes: Nike Free 5.0+

5x 500 m (1:51, 1:54, 1:54, 1:57, 1:52, 1:55, 1:53, 1:57 min) +warmup/cooldown
8 PM

Workout 33:42 [3]
ahr:91 max:131

Wednesday Apr 1, 2020 #

Note
rhr:49

6 AM

Workout 5:37 [2]
ahr:88 max:131

5 PM

Workout (Yoga) 33:00 [1]
ahr:61 max:87

8 PM

Running 24:32 intensity: (1 @0) + (6 @1) + (3:00 @2) + (16:47 @3) + (4:38 @4) 2.13 km (11:30 / km) +15m 11:06 / km
ahr:131 max:148 shoes: Nike Flex 2014 Run

Some coordination excersises.

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