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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  Running11 9:21:34 58.75(9:33) 94.56(5:56) 1467
  Cycling10 8:04:20 96.43(11.9/h) 155.19(19.2/h) 2051
  Workout19 7:00:44
  Orienteering4 5:09:51 18.58(16:40) 29.91(10:22) 81074 /78c94%
  Hiking1 1:46:28 4.94(21:34) 7.95(13:24) 148
  Fieldwork1 30:00
  Total44 31:52:57 178.71 287.6 447774 /78c94%
  [1-5]44 30:56:21
averages - weight:71.5kg

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Friday Apr 30, 2021 #

Note
weight:70.7kg

5 PM

Workout (Yoga) 37:04 [2]
ahr:73 max:107

Thursday Apr 29, 2021 #

4 PM

Running 36:03 intensity: (5 @0) + (6 @1) + (22 @2) + (4:59 @3) + (30:31 @4) 6.79 km (5:19 / km) +25m 5:13 / km
ahr:147 max:171 shoes: Nike Flex 2014 Run

Wednesday Apr 28, 2021 #

Note
weight:72kg

7 AM

Cycling 28:30 intensity: (23 @1) + (10:27 @2) + (15:23 @3) + (2:17 @4) 10.04 km (21.1 kph) +102m
ahr:126 max:143

4 PM

Cycling 31:54 intensity: (2 @0) + (1:37 @1) + (9:12 @2) + (14:58 @3) + (6:05 @4) 10.06 km (18.9 kph) +176m
ahr:128 max:156

Tuesday Apr 27, 2021 #

7 AM

Cycling 30:04 [3] 10.55 km (21.1 kph) +128m

5 PM

Cycling 52:16 intensity: (30 @0) + (3:03 @1) + (18:07 @2) + (21:22 @3) + (9:14 @4) 18.01 km (20.7 kph) +255m
ahr:125 max:151

Monday Apr 26, 2021 #

Note
weight:71.2kg

6 AM

Workout (Yoga) 13:24 [2]
ahr:65 max:92

Sunday Apr 25, 2021 #

10 AM

Running intervals (memos) 27:43 intensity: (6 @0) + (1:21 @1) + (4:58 @2) + (13:42 @3) + (7:36 @4) 3.14 km (8:50 / km) +61m 8:03 / km
ahr:130 max:148 shoes: Inov8 Trailtalon 250

Memos (Jukola 2016). 18/18 right.
1 PM

Cycling 1:55:16 [3] 37.07 km (19.3 kph) +515m

Tired legs.
7 PM

Workout (Pilates) 17:24 [2]
ahr:71 max:91

Saturday Apr 24, 2021 #

1 PM

Running long 1:32:11 intensity: (2 @0) + (30 @1) + (2:29 @2) + (31:52 @3) + (57:18 @4) 16.75 km (5:30 / km) +108m 5:20 / km
ahr:140 max:154 shoes: Asics DynaFlyte 3 SP

Had something longer in mind but lost motivation on way.
8 PM

Workout (Yoga) 32:05 [2]
ahr:85 max:120

Friday Apr 23, 2021 #

Note
weight:71.1kg

5 PM

Cycling 1:14:14 [3] 27.15 km (21.9 kph) +286m

Thursday Apr 22, 2021 #

5 PM

Running hills 40:57 intensity: (3:13 @1) + (6:02 @2) + (17:43 @3) + (8:00 @4) + (5:59 @5) 5.82 km (7:02 / km) +258m 5:45 / km
ahr:134 max:171 shoes: asics FujiTrabuco Pro

Running hills 3x 0,4 km/60 hm (2:23, 2:27, 2:33 min) +warmup/cooldown

Wednesday Apr 21, 2021 #

Note
weight:71.2kg

7 PM

Workout 33:26 intensity: (17:38 @0) + (9:06 @1) + (6:00 @2) + (42 @3)
ahr:90 max:129

Tuesday Apr 20, 2021 #

5 PM

Running tempo 1:21:15 intensity: (5 @0) + (5 @1) + (6 @2) + (4:04 @3) + (1:05:56 @4) + (10:59 @5) 15.45 km (5:15 / km) +170m 4:59 / km
ahr:151 max:168 shoes: Karhu Iconi Ortix 2020

Monday Apr 19, 2021 #

Note
weight:71kg

5 PM

Workout 21:01 [3]
ahr:88 max:132

Workout (Yoga) 7:49 [1]
ahr:80 max:96

Sunday Apr 18, 2021 #

10 AM

Running long 1:34:36 intensity: (9 @2) + (9:24 @3) + (1:10:27 @4) + (14:36 @5) 17.08 km (5:32 / km) +179m 5:16 / km
ahr:149 max:170 shoes: Karhu Iconi Ortix 2020

11 AM

Workout (streching) 13:59 [1]
ahr:93 max:108

8 PM

Workout 16:34 [2]
ahr:88 max:105

Saturday Apr 17, 2021 #

9 AM

Orienteering 1:40:15 intensity: (39 @0) + (10:20 @1) + (35:34 @2) + (28:21 @3) + (25:13 @4) + (8 @5) *** 8.55 km (11:44 / km) +259m 10:11 / km
ahr:125 max:158 spiked:21/25c shoes: NVII Terra Dobb

Preparing a new temporary POC.
7 PM

Workout 18:31 [3]
ahr:75 max:116

Friday Apr 16, 2021 #

Note
weight:72.1kg

6 PM

Workout (Yoga) 41:57 [2]
ahr:73 max:108

Thursday Apr 15, 2021 #

5 PM

Running 47:52 intensity: (1 @0) + (4 @1) + (1:39 @2) + (12:55 @3) + (18:34 @4) + (14:39 @5) 8.45 km (5:40 / km) +182m 5:07 / km
ahr:148 max:175 shoes: asics FujiTrabuco Pro

Pyrramid run. 1, 2, 3, 4, 3, 2, ,1 min with 1 min rest (4:03, 3:51, 4:08, 4:29, 4:32, 4:17, 4:18 min/km) +warmup/cooldown.
Not so fast. Didn´t feel motivated plus was donating blood at Monday.

Wednesday Apr 14, 2021 #

7 PM

Workout 17:56 [3]
ahr:84 max:125

Tuesday Apr 13, 2021 #

6 PM

Running 38:04 intensity: (17 @0) + (43 @1) + (2:36 @2) + (18:34 @3) + (15:54 @4) 6.05 km (6:17 / km) +142m 5:38 / km
ahr:137 max:155 shoes: Inov8 Trailtalon 250

Monday Apr 12, 2021 #

Note
weight:72.2kg

6 AM

Workout (Yoga) 10:26 [1]
ahr:60 max:80

Sunday Apr 11, 2021 #

2 PM

Hiking 1:46:28 intensity: (32:54 @0) + (1:03:00 @1) + (9:30 @2) + (54 @3) + (10 @4) 7.95 km (13:24 / km) +148m 12:15 / km
ahr:92 max:150 shoes: Merrel Vertis Ventilator

Short afternoon hike.

Saturday Apr 10, 2021 #

9 AM

Orienteering 2:00:11 intensity: (4 @0) + (4:00 @1) + (44:34 @2) + (45:31 @3) + (26:02 @4) ** 10.53 km (11:25 / km) +279m 10:04 / km
ahr:127 max:157 spiked:29/29c shoes: NVII Terra Dobb

Collect the markers. After setting them and running the long course this wasn´t too difficult.
1 PM

Workout 22:30 [3]
ahr:100 max:139

Friday Apr 9, 2021 #

5 PM

Cycling 1:05:33 intensity: (16 @0) + (9:51 @1) + (27:57 @2) + (20:54 @3) + (6:35 @4) 12.11 km (11.1 kph) +198m
ahr:120 max:146

Short MTB Tour

Thursday Apr 8, 2021 #

8 PM

Running warm up/down 3:22 intensity: (3 @0) + (5 @1) + (10 @2) + (23 @3) + (2:41 @4) 0.51 km (6:37 / km) +34m 4:58 / km
ahr:140 max:149 shoes: asics FujiTrabuco Pro

Running intervals (Fartlek) 20:00 intensity: (20 @1) + (22 @2) + (2:06 @3) + (11:40 @4) + (5:32 @5) 4.12 km (4:51 / km)
ahr:150 max:167 shoes: asics FujiTrabuco Pro

Mona Fartlek (2x 90 s, 4 x 60 s, 4 x 30 s, 4 x 15 s +same time recovery). Running on meadows in the dusk was maybe not the best idea.

Running warm up/down 4:50 intensity: (3:29 @2) + (1:21 @3) 0.74 km (6:35 / km)
ahr:122 max:139 shoes: asics FujiTrabuco Pro

Wednesday Apr 7, 2021 #

Note
weight:71.2kg (rest day)

Tuesday Apr 6, 2021 #

9 PM

Workout 20:08 [3]
ahr:68 max:90

Monday Apr 5, 2021 #

Note
weight:71.5kg

9 AM

Cycling warm up/down 12:48 intensity: (10 @0) + (3:30 @1) + (6:09 @2) + (1:09 @3) + (1:50 @4) 4.03 km (18.9 kph) +48m
ahr:114 max:151

Orienteering 1:08:21 intensity: (1:20 @1) + (14:33 @2) + (24:51 @3) + (24:10 @4) + (3:27 @5) ** 8.48 km (8:04 / km) +190m 7:15 / km
ahr:134 max:163 spiked:24/24c shoes: Inov8 Trailtalon 250

Actual club training. No markers, no MapRun. Just pictures of the control sites. Didn´t look much on the pictures during running, so had a hard time to connect the pictures afterwards.

Workout 11:37 intensity: (1:15 @0) + (5:26 @1) + (2:36 @2) + (2:20 @3)
ahr:104 max:137

Cycling 12:35 intensity: (1:02 @0) + (1:10 @1) + (7:19 @2) + (3:04 @3) 3.84 km (18.3 kph) +31m
ahr:114 max:138

5 PM

Workout (Yoga) 33:38 [2]
ahr:74 max:115

Sunday Apr 4, 2021 #

7 AM

Workout (Yoga) 13:42 [1]
ahr:70 max:94

Saturday Apr 3, 2021 #

11 AM

Running hills (memos) 54:32 intensity: (23 @0) + (4:16 @1) + (10:23 @2) + (24:51 @3) + (10:15 @4) + (4:24 @5) 6.52 km (8:22 / km) +265m 6:57 / km
ahr:130 max:165 shoes: Inov8 Trailtalon 250

Easter memos. Run the memos I made the for our regional squad. Had 27 out of 29 right. Mixed up two memos on the first interval.
2 PM

Orienteering 21:04 intensity: (8 @0) + (56 @1) + (5:37 @2) + (8:47 @3) + (5:36 @4) ** 2.35 km (8:59 / km) +83m 7:38 / km
ahr:128 max:151 shoes: NVII Crazy Lite F2

Easter Training. Shorter, wasier, slower aber with bad orienteering.
7 PM

Workout 20:26 [3]
ahr:79 max:126

Friday Apr 2, 2021 #

5 PM

Fieldwork 30:00 [1]
shoes: Salomon XT Shigarri

Start to map the nearby school.
9 PM

Workout (Yoga) 17:07 [2]
ahr:64 max:88

Thursday Apr 1, 2021 #

Note
weight:71.8kg

7 AM

Cycling 28:22 intensity: (9 @1) + (5:07 @2) + (9:28 @3) + (13:38 @4) 11.17 km (23.6 kph) +126m
ahr:136 max:157

4 PM

Cycling 32:48 intensity: (49 @0) + (1:24 @1) + (13:31 @2) + (13:33 @3) + (3:31 @4) 11.16 km (20.4 kph) +186m
ahr:123 max:145

6 PM

Running 20:09 intensity: (7 @0) + (1:02 @1) + (3:34 @2) + (11:29 @3) + (3:57 @4) 3.13 km (6:26 / km) +43m 6:01 / km
ahr:130 max:155 shoes: asics FujiTrabuco Pro

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