Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Dec 31, 2013:

activity

time

miles

Hiking

6:30:00

Running

4:23:21

29.17

(9:02)

46.94

(5:37)

586

Orienteering

1:33:01

5.89

(15:47)

9.48

(9:49)

203

28 /

31c

90%

Workout

55:00

Strength

50:00

Total

14:11:22

35.06

56.42

789

28 /

31c

90%

averages - weight:69.9kg

3:00

0:00

» now

Tuesday Dec 31, 2013 #

4 PM

Hiking 1:30:00 [2]
shoes: Asics Gel Karhana 6

This time the reversed direction from top of Penang Hill to the botanical garden. Followed the Jeep road all time as I don´t know were the tracks were going. Very steep road. See many crazy locals going uphill by bike.

Monday Dec 30, 2013 #

1 PM

Hiking 3:00:00 [2]
shoes: Asics Gel Karhana 6

First some easy tracjs in and around the botanical garden. Than to a track that should go up to Penang Hill according to my travel guide. After over 1 h climbing over a nice track it started to go down aggain and I decided to go back down to avoid getting lost. Afterwards I study a map of the botanical garden and think the travel guide mixed the track up with some track that starts about 500 m away.

Sunday Dec 29, 2013 #

Note
(rest day)

Saturday Dec 28, 2013 #

Note
(rest day)

Travel day.

Friday Dec 27, 2013 #

Note
(rest day)

Thursday Dec 26, 2013 #

Note
(rest day)

Wednesday Dec 25, 2013 #

Note
(rest day)

Tuesday Dec 24, 2013 #

Note
(rest day)

Monday Dec 23, 2013 #

Note
weight:68.4kg (rest day)

Travel day.

Sunday Dec 22, 2013 #

9 AM

Hiking 2:00:00 [2]
shoes: Asics Gel Karhana 6

From Klang Gate to Bukit Tabur in the tropical heat of Malaysia. Didn´t make it on the top because there is a very narrow part that I feel not self confident enought to pass.

Saturday Dec 21, 2013 #

Note
weight:69.7kg

Note
(rest day)

Friday Dec 20, 2013 #

Note
(rest day)

Thursday Dec 19, 2013 #

6 PM

Running 46:21 7.56 km (6:08 / km) +91m 5:47 / km
ahr:143 max:162

In Lake Gardens. Tried to get rid of my jetlag. Tropical climate made running hard. Tracks were very slippy from afternoons rain.

Wednesday Dec 18, 2013 #

Note
weight:70kg (rest day)

Travel day.

Tuesday Dec 17, 2013 #

Note
weight:70.1kg

6 PM

Running warm up/down 4:39 [3] 0.78 km (5:56 / km) +37m 4:48 / km
shoes: Walsh PB Elite Trainer

Orienteering 45:30 [4] ** 5.75 km (7:55 / km) +148m 7:00 / km
spiked:14/17c shoes: Walsh PB Elite Trainer

Together with Erwin. Made the map, set the course and mark the controll point. So not very difficult for me. So really ashame for the small mistakes.

Monday Dec 16, 2013 #

Note
weight:70.3kg (rest day)

Sunday Dec 15, 2013 #

12 PM

Workout 15:00 [2]

Saturday Dec 14, 2013 #

Note
(rest day)

Friday Dec 13, 2013 #

Note
(rest day)

Thursday Dec 12, 2013 #

Note
weight:70.4kg (rest day)

Wednesday Dec 11, 2013 #

7 AM

Running 43:01 [3] 7.93 km (5:25 / km) +47m 5:16 / km
shoes: Karhu Flow Fulcrum Ride Neutra

Easy morning run with a customer.

Tuesday Dec 10, 2013 #

Note
weight:69.5kg

6 PM

Running 39:59 [3] 7.78 km (5:08 / km) +86m 4:52 / km
shoes: Karhu Flow Fulcrum Ride Neutra

Monday Dec 9, 2013 #

Note
(injured)

Sunday Dec 8, 2013 #

Event: Nikolauslauf Tübingen

Note
(injured)

Still injured so just watching the half marathon in Tübingen instead of running it. So this year season ends without a final competition.

Saturday Dec 7, 2013 #

Note
weight:70.9kg (injured)

10 AM

Orienteering 47:31 [2] ** 3.73 km (12:45 / km) +55m 11:52 / km
spiked:14/14c shoes: Walsh PB Elite Trainer

Set contolls for our anual Nikolaus training. Alos tested by calf. Result was that I finally knew that I had to cancel my planed competition at the next day.