Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Running14 10:54:17 70.26(9:19) 113.08(5:47) 1247
  Workout21 8:15:00
  Orienteering4 3:35:11 15.07(14:17) 24.25(8:52) 69631 /35c88%
  Fieldwork2 3:33:27 5.78(36:54) 9.31(22:56) 170
  XC Skiing (skating)2 1:32:57 8.59(10:49) 13.82(6:44) 265
  XC Skiing (classic)1 1:00:14 5.49(10:59) 8.83(6:49) 154
  Cycling1 30:21 4.65(9.2/h) 7.48(14.8/h) 122
  XC Skiing (indoor trainer)1 25:11 1.37(18:25) 2.2(11:27)
  Total42 29:46:38 111.21 178.97 265431 /35c88%
averages - rhr:51 weight:67.3kg

«»
3:08
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Jan 31, 2011 #

6 PM

Workout 45:00 [3]
weight:68.1kg

Sunday Jan 30, 2011 #

12 PM

XC Skiing (indoor trainer) 25:11 [3] 2.2 km (11:27 / km)
ahr:124 max:144 weight:67.7kg

Only a short exercise before I went out to visit my siters new flat. Maybe more in the evening.
9 PM

Workout 10:00 [2]

Saturday Jan 29, 2011 #

10 AM

Running hills 29:44 [5] 4.6 km (6:28 / km) +228m 5:11 / km
ahr:148 max:180 shoes: Icebug Multi Run Dry

Not much time this morning because we had a organization meeting for our autumn event. Running hills 4x 160 m/35 hm (50, 53, 50, 51 s) + warmup/cooldown. Snow and ice makes it harder than expected.
6 PM

Workout 20:00 [2]

Friday Jan 28, 2011 #

7 PM

Workout 20:00 [3]

Thursday Jan 27, 2011 #

4 PM

Running long 1:36:39 [3] 17.61 km (5:29 / km) +30m 5:27 / km
ahr:146 max:177 shoes: Karhu M1 3903-001 medium

Nice long run along the Kocher valley started direct from my work.

Wednesday Jan 26, 2011 #

6 PM

Running 40:09 [3] 6.69 km (6:00 / km) +93m 5:37 / km
ahr:145 max:167 weight:68kg shoes: Saucony Grid Cohesion TR

Not very motivated today, so this was all I could force me to.

Tuesday Jan 25, 2011 #

Note
(rest day)

Monday Jan 24, 2011 #

6 PM

Workout 55:00 [3]
weight:67.1kg

Sunday Jan 23, 2011 #

3 PM

Running warm up/down 6:37 [3] 1.16 km (5:42 / km) +40m 4:52 / km
ahr:150 max:173 shoes: Icebug Sisu OLX

Orienteering 1:04:09 [3] **** 6.8 km (9:26 / km) +218m 8:08 / km
ahr:145 max:173 spiked:12/16c shoes: Icebug Sisu OLX

On a old map without black print. Area is now absolute unrunable in summertime but in winter it´s still possible.

Running warm up/down 6:39 [3] 1.15 km (5:47 / km) +21m 5:18 / km
ahr:149 max:162 shoes: Icebug Sisu OLX

8 PM

Workout 15:00 [2]

Saturday Jan 22, 2011 #

11 AM

Workout 30:00 [2]

3 PM

Running warm up/down 7:01 [3] 1.18 km (5:57 / km) +10m 5:42 / km
ahr:150 max:166 shoes: Icebug Sisu OLX

Orienteering 1:01:11 [4] ** 8.9 km (6:52 / km) +280m 5:56 / km
ahr:149 max:169 shoes: Icebug Sisu OLX

Line-O. Mainly based on small tracks and small rivers, so not very difficult.

Running warm up/down 5:14 [3] 0.92 km (5:41 / km) +5m 5:32 / km
ahr:146 max:156 shoes: Icebug Sisu OLX

Friday Jan 21, 2011 #

Note
weight:68.1kg (rest day)

Thursday Jan 20, 2011 #

7 PM

Running intervals 28:15 [5] 5.24 km (5:23 / km) +20m 5:17 / km
ahr:151 max:179 shoes: Nike Free 3.0

Warmup, 4x 500 m (1:51, 1:43, 1:47, 1:46), cooldown
9 PM

Workout 10:00 [1]

Wednesday Jan 19, 2011 #

9 PM

Workout 25:00 [2]
weight:67.4kg

Tuesday Jan 18, 2011 #

6 PM

Running long 1:30:42 [4] 16.45 km (5:31 / km) +147m 5:17 / km
ahr:147 max:162 shoes: Karhu M1 3903-001 medium

Planned to run around 15 km. But then I followed Thomas on his way back and the run gets a little bit longer.
11 PM

Workout 10:00 [1]

Monday Jan 17, 2011 #

8 PM

Workout 30:00 [3]
rhr:49 weight:67.5kg

Sunday Jan 16, 2011 #

11 AM

Fieldwork 1:44:16 [1] 4.47 km (23:20 / km) +78m 21:27 / km

3 PM

Cycling warm up/down 15:26 [3] 3.65 km (14.2 kph) +75m
ahr:132 max:153

Orienteering 38:56 [3] *** 3.92 km (9:56 / km) +92m 8:53 / km
ahr:144 max:171 spiked:8/8c shoes: VJ Integrator

Cycling warm up/down 14:55 [3] 3.83 km (15.4 kph) +47m
ahr:129 max:155

8 PM

Workout 15:00 [2]

Saturday Jan 15, 2011 #

11 AM

Running 1:00:11 [4] 10.23 km (5:53 / km) +155m 5:28 / km
ahr:150 max:163 shoes: Saucony Grid Cohesion TR

Measured some tracks for my map project.
3 PM

Fieldwork 1:49:11 [1] 4.84 km (22:34 / km) +92m 20:36 / km

Friday Jan 14, 2011 #

10 PM

Workout 45:00 [3]
weight:68kg

Thursday Jan 13, 2011 #

7 PM

Running intervals 27:39 [4] 4.97 km (5:34 / km) +20m 5:27 / km
ahr:152 max:178 shoes: Nike Free 3.0

warmup, 2x 4 min (975, 961 m), cooldown

Wednesday Jan 12, 2011 #

6 PM

Workout 10:00 [2]
weight:67.1kg

Tuesday Jan 11, 2011 #

6 PM

Running 1:21:12 [3] 14.04 km (5:47 / km) +140m 5:31 / km
ahr:143 max:160 shoes: Karhu M1 3903-001 medium

Monday Jan 10, 2011 #

Note
rhr:53 weight:66.5kg (rest day)

Sunday Jan 9, 2011 #

12 PM

Running warm up/down 11:23 [4] 1.73 km (6:35 / km) +47m 5:48 / km
ahr:155 max:170 shoes: Icebug Sisu OLX

Orienteering 50:55 [4] *** 4.63 km (11:00 / km) +106m 9:52 / km
ahr:148 max:177 spiked:11/11c shoes: Icebug Sisu OLX

No more snow for XC-Skiing left. So I do the first orienteering training of the year. Run on the good old Götzbach map which celebrates it´s 20th birthday this year.

Running warm up/down 11:45 [4] 1.74 km (6:45 / km) +5m 6:39 / km
ahr:150 max:161 shoes: Icebug Sisu OLX

Saturday Jan 8, 2011 #

10 AM

Workout 10:00 [2]
weight:67.4kg

11 AM

Running 53:40 [4] 9.29 km (5:47 / km) +86m 5:31 / km
ahr:156 max:170 shoes: Saucony Grid Cohesion TR

Sunny and 8 °C. Had everything free tracks, water, ice and snow mud. Not so comfortable to run.

Friday Jan 7, 2011 #

10 AM

Workout 10:00 [2]
weight:67.1kg

Thursday Jan 6, 2011 #

1 PM

Workout 45:00 [3]
weight:66.6kg

4 PM

Running 28:58 [4] 5.09 km (5:41 / km) +80m 5:17 / km
ahr:162 max:181 shoes: Saucony Grid Cohesion TR

Rain and 2 °C make the tracks slippery and hard to run.

Wednesday Jan 5, 2011 #

11 AM

XC Skiing (skating) 40:31 [4] 6.13 km (6:37 / km) +100m 6:07 / km
ahr:159 max:171 weight:66.6kg

Tuesday Jan 4, 2011 #

11 AM

XC Skiing (classic) 1:00:14 [3] 8.83 km (6:49 / km) +154m 6:16 / km
ahr:139 max:160

2 PM

Workout 10:00 [2]

7 PM

Running 1:08:29 [4] 10.99 km (6:14 / km) +120m 5:55 / km
ahr:153 max:167 shoes: Icebug Multi Run Dry

Monday Jan 3, 2011 #

8 PM

Workout 45:00 [3]
weight:67.2kg

Sunday Jan 2, 2011 #

1 PM

Workout 30:00 [3]

Saturday Jan 1, 2011 #

12 PM

XC Skiing (skating) 52:26 [4] 7.69 km (6:49 / km) +165m 6:09 / km
ahr:160 max:177 weight:66.6kg

Tried a shorter round today. But the difference to yesterday was much smaller than expected and there was more climbing. Technique was better than yesterday but now I´m feeling really exhausted.
2 PM

Workout 5:00 [2]

« Earlier | Later »