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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  Running15 16:50:36 112.47(8:59) 181.0(5:35) 1718
  Cycling24 14:14:46 185.85(13.0/h) 299.1(21.0/h) 3716
  Orienteering6 8:41:23 22.58(23:06) 36.33(14:21) 99563 /68c92%
  Workout19 3:46:08
  Fieldwork1 1:25:05 1.81(47:00) 2.91(29:12) 75
  Spinning1 19:52
  Total59 45:17:50 322.7 519.34 650463 /68c92%
  [1-5]59 43:26:13
averages - rhr:50 weight:68.4kg

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Wednesday Sep 30, 2020 #

Note
rhr:53 weight:69.1kg

6 AM

Workout 11:33 [3]
ahr:85 max:115

6 PM

Running 32:16 intensity: (1 @1) + (10 @2) + (8:15 @3) + (22:59 @4) + (51 @5) 6.09 km (5:18 / km) +61m 5:03 / km
ahr:143 max:161 shoes: Lunge Neo Run

Workout (streching) 5:51 [1]
ahr:91 max:101

Tuesday Sep 29, 2020 #

5 PM

Running 36:11 intensity: (3 @0) + (4 @1) + (2:42 @2) + (14:59 @3) + (18:23 @4) 5.82 km (6:13 / km) +144m 5:32 / km
ahr:138 max:156 shoes: asics FujiTrabuco Pro

Monday Sep 28, 2020 #

Note
rhr:34 weight:68.8kg

6 AM

Workout 6:33 [3]
ahr:81 max:102

7 AM

Cycling 30:20 intensity: (2:41 @1) + (7:48 @2) + (17:30 @3) + (2:21 @4) 10.07 km (19.9 kph) +108m
ahr:125 max:147

4 PM

Cycling 32:49 intensity: (1:49 @0) + (3:12 @1) + (9:59 @2) + (7:14 @3) + (10:06 @4) + (29 @5) 10.65 km (19.5 kph) +184m
ahr:125 max:160

7 PM

Workout (Yoga) 11:01 [2]
ahr:68 max:83

Sunday Sep 27, 2020 #

Note
rhr:49

11 AM

Orienteering 38:26 intensity: (19 @1) + (1:59 @2) + (4:56 @3) + (28:28 @4) + (2:44 @5) *** 4.79 km (8:01 / km) +158m 6:53 / km
ahr:146 max:167 spiked:7/8c shoes: NVII Terra Dobb

Nice little orienteering together with Jakob on a very old but still great map.
2 PM

Orienteering 16:36 intensity: (2:06 @2) + (5:02 @3) + (9:12 @4) + (16 @5) *** 1.62 km (10:16 / km) +18m 9:44 / km
ahr:139 max:160 spiked:3/4c shoes: NVII Crazy Lite F2

Set controls for the upcoming training. Around control 3 only contours were right. So I set the control on the only rootstock I found around.

Orienteering intervals 39:14 intensity: (12 @1) + (48 @2) + (1:19 @3) + (18:02 @4) + (18:53 @5) *** 5.24 km (7:29 / km) +79m 6:58 / km
ahr:155 max:172 shoes: NVII Crazy Lite F2

Star-O

Orienteering 12:46 intensity: (10 @2) + (1:15 @3) + (4:32 @4) + (6:49 @5) ** 1.44 km (8:52 / km) +22m 8:15 / km
ahr:154 max:173 spiked:4/4c shoes: NVII Crazy Lite F2

Pick controls.
5 PM

Workout 6:10 [3]
ahr:132 max:163

Saturday Sep 26, 2020 #

Note
rhr:50

11 AM

Workout 23:07 [3]
ahr:74 max:98

5 PM

Running 23:37 intensity: (4 @1) + (1:20 @2) + (9:02 @3) + (12:44 @4) + (27 @5) 3.79 km (6:14 / km) +75m 5:40 / km
ahr:140 max:159 shoes: Inov8 Trailtalon 250

Too cold, too wet, too windy.

Friday Sep 25, 2020 #

10 PM

Workout (streching) 12:52 [1]
ahr:76 max:120

Thursday Sep 24, 2020 #

Note
rhr:49

6 AM

Workout 11:44 [3]
ahr:113 max:159

4 PM

Running long 1:33:25 intensity: (1 @0) + (4 @1) + (33 @2) + (1:23:51 @3) + (8:56 @4) 17.6 km (5:18 / km) +230m 4:59 / km
ahr:135 max:147 shoes: Asics DynaFlyte 3 SP

Workout (streching) 3:16 [1]
ahr:92 max:103

Wednesday Sep 23, 2020 #

Note
rhr:57 weight:68.4kg

4 PM

Running tempo 1:01:56 intensity: (3 @0) + (6 @1) + (3:48 @2) + (16:17 @3) + (31:59 @4) + (9:43 @5) 12.82 km (4:50 / km) +68m 4:42 / km
ahr:146 max:164 shoes: Lunge Neo Run

3x 3 km with 3 min recovery (12:43, 13:03, 12:54 min) +warmup/cooldown

Tuesday Sep 22, 2020 #

7 AM

Cycling 27:31 intensity: (1 @0) + (21 @1) + (6:51 @2) + (14:06 @3) + (5:46 @4) + (26 @5) 10.07 km (22.0 kph) +106m
ahr:130 max:161

5 PM

Cycling 44:29 intensity: (1:47 @0) + (13:54 @1) + (17:19 @2) + (10:05 @3) + (1:24 @4) 14.08 km (19.0 kph) +212m
ahr:112 max:144

Monday Sep 21, 2020 #

Note
weight:68.2kg

6 PM

Running 51:34 intensity: (6 @0) + (6 @1) + (3:32 @2) + (35:11 @3) + (12:39 @4) 9.18 km (5:37 / km) +119m 5:17 / km
ahr:135 max:150 shoes: Lunge Neo Run

8 PM

Workout (Yoga) 8:45 [1]
ahr:71 max:87

Sunday Sep 20, 2020 #

Event: 2. LRL Baden-Württemberg
 

Note
rhr:59 weight:68.1kg

8 AM

Orienteering 51:39 intensity: (1:30 @1) + (16:29 @2) + (11:27 @3) + (20:18 @4) + (1:55 @5) *** 3.68 km (14:02 / km) +156m 11:35 / km
ahr:133 max:165 spiked:7/7c shoes: NVII Terra Dobb

Set controls.

6 - Splits

4 - Splits

7 - Splits

Saturday Sep 19, 2020 #

Note
rhr:52

7 AM

Cycling 43:14 intensity: (9 @1) + (8:41 @2) + (22:39 @3) + (11:45 @4) 15.82 km (22.0 kph) +154m
ahr:132 max:154

3 PM

Cycling 40:53 intensity: (1:11 @1) + (8:39 @2) + (16:35 @3) + (10:18 @4) + (4:10 @5) 14.85 km (21.8 kph) +192m
ahr:134 max:165

6 PM

Running 20:10 intensity: (3 @1) + (1:06 @2) + (6:34 @3) + (12:27 @4) 3.35 km (6:01 / km) +60m 5:32 / km
ahr:140 max:155

Friday Sep 18, 2020 #

Note
weight:68.4kg

7 AM

Cycling 27:56 intensity: (8 @1) + (3:06 @2) + (10:09 @3) + (14:33 @4) 10.59 km (22.7 kph) +116m
ahr:138 max:156

3 PM

Cycling 30:59 intensity: (1 @0) + (1:26 @1) + (6:56 @2) + (11:25 @3) + (11:11 @4) 10.66 km (20.6 kph) +177m
ahr:131 max:152

7 PM

Workout (Yoga) 11:13 [1]
ahr:72 max:93

Thursday Sep 17, 2020 #

Note
weight:68.8kg

5 PM

Running 44:58 intensity: (3 @0) + (5 @1) + (1:58 @2) + (26:09 @3) + (16:43 @4) 7.96 km (5:39 / km) +73m 5:24 / km
ahr:136 max:151 shoes: Lunge Neo Run

No motivation today.

Wednesday Sep 16, 2020 #

7 AM

Cycling 25:14 intensity: (1 @0) + (10 @1) + (1:00 @2) + (7:27 @3) + (15:07 @4) + (1:29 @5) 10.57 km (25.1 kph) +118m
ahr:143 max:166

5 PM

Cycling 29:09 intensity: (50 @0) + (35 @1) + (4:03 @2) + (13:47 @3) + (9:54 @4) 10.6 km (21.8 kph) +184m
ahr:133 max:156

Tuesday Sep 15, 2020 #

Note
rhr:42

5 PM

Running intervals 53:59 intensity: (5 @0) + (5 @1) + (4:28 @2) + (28:22 @3) + (12:20 @4) + (8:39 @5) 10.02 km (5:23 / km) +30m 5:18 / km
ahr:139 max:167 shoes: Nike Free 5.0+

10x 400 m with 400 m recivery (1:30, 1:36, 1:32, 1:33, 1:36, 1:38, 1:34, 1:36, 1:32, 1:36) +warmup/cooldown

Monday Sep 14, 2020 #

Note
rhr:39 weight:67.8kg

7 AM

Cycling 29:51 intensity: (2 @0) + (1:05 @1) + (6:54 @2) + (17:12 @3) + (4:16 @4) + (22 @5) 10.63 km (21.4 kph) +103m
ahr:129 max:163

4 PM

Cycling 34:33 intensity: (1:02 @0) + (4:42 @1) + (12:48 @2) + (13:59 @3) + (2:02 @4) 11.17 km (19.4 kph) +183m
ahr:119 max:148

8 PM

Workout (Yoga) 9:56 [1]
ahr:60 max:81

Sunday Sep 13, 2020 #

Note
weight:69kg

9 AM

Running long 3:03:31 intensity: (3:35 @2) + (1:27:07 @3) + (1:31:20 @4) + (1:29 @5) 30.26 km (6:04 / km) +368m 5:43 / km
ahr:139 max:164 shoes: asics FujiTrabuco Pro

5 PM

Workout (streching) 13:29 [1]
ahr:92 max:115

Saturday Sep 12, 2020 #

Note
rhr:52

7 AM

Cycling 42:07 intensity: (2:52 @1) + (6:23 @2) + (23:52 @3) + (9:00 @4) 15.54 km (22.1 kph) +132m
ahr:130 max:150

3 PM

Cycling 48:34 intensity: (1 @0) + (2:50 @1) + (18:37 @2) + (15:35 @3) + (11:31 @4) 16.77 km (20.7 kph) +248m
ahr:127 max:152

6 PM

Workout 16:41 [1]
ahr:74 max:98

Friday Sep 11, 2020 #

7 AM

Cycling 27:23 intensity: (1:42 @1) + (6:30 @2) + (15:24 @3) + (3:47 @4) 10.06 km (22.0 kph) +104m
ahr:127 max:152

3 PM

Cycling 31:39 intensity: (54 @0) + (2:33 @1) + (6:07 @2) + (14:06 @3) + (7:59 @4) 10.62 km (20.1 kph) +179m
ahr:127 max:153

Thursday Sep 10, 2020 #

Note
rhr:48 weight:68.2kg

4 PM

Orienteering 1:04:46 intensity: (40 @0) + (6:36 @1) + (21:39 @2) + (26:32 @3) + (9:19 @4) ** 5.54 km (11:42 / km) +92m 10:48 / km
ahr:123 max:154 spiked:8/10c shoes: NVII Crazy Lite F2

Training on one of our older maps. Running on old maps is always a little adventurous in our area. Didn´t go to control 10 as it was in dark green nowadays.
8 PM

Workout 8:18 [3]
ahr:101 max:146

Wednesday Sep 9, 2020 #

Note
rhr:50

7 AM

Cycling 28:00 intensity: (40 @1) + (4:37 @2) + (15:41 @3) + (7:02 @4) 10.57 km (22.6 kph) +103m
ahr:132 max:149

4 PM

Cycling 27:16 intensity: (54 @0) + (2:18 @1) + (6:41 @2) + (10:31 @3) + (6:52 @4) 6.92 km (15.2 kph) +180m
ahr:126 max:154

Running intervals 42:19 intensity: (1:26 @2) + (12:13 @3) + (28:16 @4) + (24 @5) 8.77 km (4:49 / km) +12m 4:47 / km
ahr:144 max:158 shoes: Asics DynaFlyte 3 SP

4x 1600 m (target: 7:00 min) with 3 min recovery (6:55, 6:57, 6:59, 6:54 min)

Cycling 15:42 intensity: (20 @0) + (8:56 @1) + (4:03 @2) + (2:23 @3) 4.25 km (16.2 kph) +22m
ahr:106 max:134

9 PM

Workout (streching) 13:42 [1]
ahr:71 max:100

Tuesday Sep 8, 2020 #

Note
rhr:52

7 AM

Cycling 29:00 intensity: (27 @1) + (6:51 @2) + (16:12 @3) + (5:30 @4) 10.07 km (20.8 kph) +105m
ahr:129 max:146

4 PM

Cycling 30:29 intensity: (1:06 @1) + (6:27 @2) + (12:48 @3) + (9:12 @4) + (56 @5) 10.11 km (19.9 kph) +178m
ahr:132 max:160

Running 17:49 intensity: (1 @1) + (1:31 @2) + (4:01 @3) + (10:41 @4) + (1:35 @5) 3.04 km (5:52 / km) +74m 5:14 / km
ahr:142 max:161 shoes: Lunge Neo Run

Monday Sep 7, 2020 #

Note
weight:67.5kg

7 AM

Cycling 30:20 intensity: (1:34 @1) + (7:39 @2) + (16:28 @3) + (4:39 @4) 10.04 km (19.9 kph) +103m
ahr:127 max:148

4 PM

Cycling 39:29 intensity: (28 @0) + (2:40 @1) + (18:15 @2) + (12:14 @3) + (5:52 @4) 13.55 km (20.6 kph) +202m
ahr:122 max:154

Sunday Sep 6, 2020 #

Note
rhr:56 weight:68.2kg

9 AM

Running 3:12:21 intensity: (2 @1) + (1:08 @2) + (1:46:31 @3) + (1:24:26 @4) + (14 @5) 32.27 km (5:58 / km) +281m 5:43 / km
ahr:139 max:161 shoes: Karhu Iconi Ortix 2020

Saturday Sep 5, 2020 #

12 PM

Cycling 56:37 intensity: (1:01 @0) + (1:10 @1) + (16:54 @2) + (24:35 @3) + (12:57 @4) 20.28 km (21.5 kph) +180m
ahr:128 max:155

1 PM

Fieldwork 1:25:05 [2] 2.91 km (29:12 / km) +75m 25:52 / km
shoes: Salomon XT Shigarri

Quick one for the warmup map.
3 PM

Cycling 51:12 intensity: (20 @0) + (2:43 @1) + (17:50 @2) + (25:17 @3) + (5:02 @4) 20.56 km (24.1 kph) +144m
ahr:125 max:157

8 PM

Workout 20:02 [2]
ahr:76 max:96

Friday Sep 4, 2020 #

Note
rhr:54

5 PM

Running warm up/down 10:34 intensity: (2 @1) + (12 @2) + (5:35 @3) + (4:45 @4) 1.72 km (6:09 / km) +44m 5:27 / km
ahr:139 max:150 shoes: Karhu Iconi Ortix 2020

Running warm up/down 7:05 intensity: (7 @2) + (5:41 @3) + (1:17 @4) 1.21 km (5:51 / km)
ahr:134 max:143 shoes: Karhu Iconi Ortix 2020

Running tempo 59:20 intensity: (5 @1) + (18 @2) + (1:05 @3) + (53:00 @4) + (4:52 @5) 12.02 km (4:56 / km) +63m 4:49 / km
ahr:151 max:160 shoes: Karhu Iconi Ortix 2020

In planed marathon speed

Workout (Yoga) 28:14 [2]
ahr:74 max:97

Thursday Sep 3, 2020 #

Note
rhr:50 weight:68.8kg

5 PM

Orienteering 1:38:14 intensity: (25:02 @0) + (50:22 @1) + (16:45 @2) + (4:53 @3) + (1:12 @4) *** 4.47 km (22:00 / km) +125m 19:18 / km
ahr:96 max:148 spiked:9/9c shoes: Salomon XT Shigarri

Pre mark controls part 2.

Wednesday Sep 2, 2020 #

Note
weight:68.2kg

5 PM

Orienteering 3:19:42 intensity: (1:08:35 @0) + (1:34:41 @1) + (32:45 @2) + (3:41 @3) *** 9.56 km (20:53 / km) +346m 17:41 / km
ahr:93 max:135 spiked:25/26c shoes: Salomon XT Shigarri

Pre mark controls part 1.

Tuesday Sep 1, 2020 #

Note
rhr:56

4 PM

Spinning 19:52 intensity: (7:25 @0) + (1:06 @1) + (2:15 @2) + (4:06 @3) + (3:01 @4) + (1:59 @5)
ahr:109 max:174

Stress ECG

Running intervals 1:19:31 intensity: (3 @0) + (4 @1) + (4:59 @2) + (35:30 @3) + (36:31 @4) + (2:24 @5) 15.07 km (5:17 / km) +17m 5:15 / km
ahr:140 max:162 shoes: Nike Flex 2014 Run

10 x 800 m with 3 min recovery, target: 3:30 min (3:39, 3:28, 3:31, 3:28, 3:30, 3:29, 3:30, 3:28, 3:28, 3:25 min) +warmup/cooldown

Workout (streching) 3:41 [1]
ahr:105 max:116

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