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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running7 5:58:27 39.1(9:10) 62.92(5:42) 806
  Orienteering3 4:49:55 18.48(15:41) 29.74(9:45) 49978 /89c87%
  Strength4 3:45:00
  Workout8 3:20:00
  Spinning1 15:00
  Total23 18:08:22 57.57 92.66 130578 /89c87%
  [1-5]23 18:08:14
averages - weight:70.2kg

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Sunday Mar 31, 2013 #

Note
(rest day)

Family easter meeting.

Saturday Mar 30, 2013 #

3 PM

Workout 25:00 [4]

5 PM

Running 50:45 intensity: (13 @1) + (24 @2) + (7:02 @3) + (37:21 @4) + (5:45 @5) 8.3 km (6:07 / km) +173m 5:32 / km
ahr:153 max:177 shoes: Icebug Gripmaster

Still not in good shape.

Friday Mar 29, 2013 #

Note
weight:70.6kg

11 AM

Orienteering 2:36:08 [2] *** 9.67 km (16:09 / km) +169m 14:51 / km
spiked:34/40c shoes: Icebug Sisu OLX

Checked control places for our upcoming evenr (http://www.attackpoint.org/eventdetail.jsp/event_1...). Hard to check 40 places at one time, but now I´m ready to finish course setting.
8 PM

Workout 25:00 [3]

Thursday Mar 28, 2013 #

5 PM

Strength 55:00 [4]

Wednesday Mar 27, 2013 #

Note
weight:70kg

5 PM

Running 44:32 intensity: (21 @1) + (28 @2) + (9:50 @3) + (13:33 @4) + (20:20 @5) 8.19 km (5:26 / km) +78m 5:11 / km
ahr:154 max:174 shoes: Icebug Gripmaster

5 km fast (23:12 min) +warmup/cooldown

Tuesday Mar 26, 2013 #

5 PM

Workout 20:00 [4]

6 PM

Running 1:13:22 intensity: (1:56 @1) + (6 @2) + (23:03 @3) + (44:52 @4) + (3:25 @5) 11.61 km (6:19 / km) +126m 6:00 / km
ahr:150 max:182 shoes: Icebug Gripmaster

-3 °C and light snow. Please give me spring.

Monday Mar 25, 2013 #

Note
weight:69.7kg

Workout 20:00 [3]

Sunday Mar 24, 2013 #

Note
(sick)

Saturday Mar 23, 2013 #

Event: German Night-O Champs + National Ranking Event
 

Note
weight:69.5kg (sick)

Friday Mar 22, 2013 #

Note
(sick)

Thursday Mar 21, 2013 #

Note
weight:69.7kg (sick)

Wednesday Mar 20, 2013 #

Note
(sick)

Tuesday Mar 19, 2013 #

Note
weight:68.9kg (sick)

Monday Mar 18, 2013 #

Note
weight:69.5kg (sick)

Sunday Mar 17, 2013 #

Note
(sick)

Saturday Mar 16, 2013 #

Note
(sick)

Friday Mar 15, 2013 #

Note
(sick)

After all my colleagues final was successful to hand me over a cold.

Thursday Mar 14, 2013 #

Note
weight:71.4kg

5 PM

Running tempo 29:02 intensity: (46 @1) + (1:37 @2) + (6:31 @3) + (5:24 @4) + (14:44 @5) 5.53 km (5:15 / km) +25m 5:08 / km
ahr:154 max:179 shoes: Nike Free 3.0

Coopertest 2,97 km in 12 min. +warmup/cooldown.
Sun and blue sky. Could have been a nice spring day, if you ignored the temperatures at around 0 °C.

Wednesday Mar 13, 2013 #

Note
weight:70.7kg

9 PM

Workout 40:00 [3]

Tuesday Mar 12, 2013 #

5 PM

Workout 20:00 [4]

6 PM

Running 1:25:07 intensity: (18 @1) + (13 @2) + (7:30 @3) + (1:12:24 @4) + (4:42 @5) 15.7 km (5:25 / km) +161m 5:09 / km
ahr:153 max:176 shoes: Icebug Gripmaster

Luckily winter didn´t catch us like other parts from Germany, but 3 °C and little rain are still not the nicest running conditions.

Monday Mar 11, 2013 #

Note
weight:70.1kg

4 PM

Strength 55:00 [4]

Sunday Mar 10, 2013 #

Event: 2. LRL Baden-Württemberg
 

Note
weight:70.4kg

11 AM

Orienteering race 1:22:17 [5] *** 10.88 km (7:34 / km) +305m 6:38 / km
spiked:15/20c shoes: VJ Integrator (2012)

Nothing worked. Many mistakes (as you could see). And bad running speed. Nothing compared to last week.

Saturday Mar 9, 2013 #

10 AM

Strength 1:05:00 [4]

3 PM

Running 44:58 intensity: (8 @0) + (2 @1) + (10 @2) + (5:04 @3) + (33:14 @4) + (6:20 @5) 8.13 km (5:32 / km) +147m 5:04 / km
ahr:155 max:183 shoes: Nike Air Pegasus+ 27

Last spring training before winter comes back (if the weather forecast is right).

Friday Mar 8, 2013 #

Note
weight:70.4kg

Note
(rest day)

Thursday Mar 7, 2013 #

4 PM

Spinning 15:00 [4]

Stress ECG.
6 PM

Workout 25:00 [4]

Wednesday Mar 6, 2013 #

Note
weight:70.1kg

5 PM

Running 30:41 intensity: (2 @1) + (6 @2) + (5:22 @3) + (22:27 @4) + (2:44 @5) 5.45 km (5:37 / km) +96m 5:10 / km
ahr:152 max:182 shoes: Nike Air Pegasus+ 27

Enjoy spring.
7 PM

Workout 25:00 [3]

Tuesday Mar 5, 2013 #

Note
weight:71.5kg (rest day)

Donate blood today.

Monday Mar 4, 2013 #

Note
weight:70.1kg

5 PM

Strength 50:00 [4]

Sunday Mar 3, 2013 #

Event: 1. LRL Baden-Württemberg
 
11 AM

Orienteering race 51:30 [5] ** 9.19 km (5:36 / km) +25m 5:32 / km
spiked:29/29c shoes: Walsh PB Elite Trainer

1st regional raking event of the year. For me the start in the regular season. Think I should have been faster. No mistakes. Forest was open many controls was possible to see from over 100 m away.

Saturday Mar 2, 2013 #

Note
(rest day)

Main board meeting of our regional sport federation were I was elected head of the orienteering department. Afterwards I tidy up and try to catch some sleep.

Friday Mar 1, 2013 #

Note
weight:70.5kg

Note
(rest day)

B-Day Party.

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