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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running13 7:24:09 51.8(8:34) 83.37(5:20) 599
  Hiking2 4:55:00
  Strength4 3:20:00
  Workout7 3:05:00
  Orienteering2 2:00:31 7.61(15:51) 12.24(9:51) 36323 /29c79%
  Spinning1 30:00
  Total27 21:14:40 59.41 95.61 96223 /29c79%
averages - weight:69.7kg

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Friday Jan 31, 2014 #

9 PM

Workout 40:00 [3]

Thursday Jan 30, 2014 #

Note
weight:70.5kg (rest day)

Wednesday Jan 29, 2014 #

5 PM

Running 1:12:35 intensity: (14 @1) + (1:24 @2) + (29:53 @3) + (40:47 @4) + (17 @5) 12.94 km (5:37 / km) +153m 5:18 / km
ahr:145 max:164 shoes: Asics Gel Karhana 6

Tuesday Jan 28, 2014 #

Note
weight:70.5kg

6 PM

Running 49:05 intensity: (7 @1) + (2:27 @2) + (14:30 @3) + (32:01 @4) 9.11 km (5:23 / km) +89m 5:08 / km
ahr:146 max:162 shoes: Asics Gel Karhana 6

Monday Jan 27, 2014 #

5 PM

Strength 55:00 [4]

Sunday Jan 26, 2014 #

Note
weight:69.9kg

12 PM

Running warm up/down 4:32 intensity: (12 @1) + (5 @2) + (41 @3) + (3:34 @4) 0.77 km (5:51 / km) +37m 4:44 / km
ahr:148 max:160 shoes: VJ Integrator (2012)

Orienteering 1:08:28 intensity: (54 @1) + (20:23 @2) + (21:56 @3) + (24:17 @4) + (58 @5) ** 6.54 km (10:28 / km) +227m 8:55 / km
ahr:138 max:168 spiked:14/18c shoes: VJ Integrator (2012)

Cold and snow was falling so I had no motivatrion to drive away for training. I ran on this old and never really good map that had the benefit that I live on it.

Running warm up/down 4:08 intensity: (6 @2) + (1:14 @3) + (2:48 @4) 0.76 km (5:25 / km) +11m 5:04 / km
ahr:149 max:163 shoes: VJ Integrator (2012)

9 PM

Workout 30:00 [3]

Saturday Jan 25, 2014 #

Event: Alb Gold Winterlaufserie 2. Lauf
 
1 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km) +10m 5:22 / km
shoes: Karhu Flow Fulcrum Ride Neutra

2 PM

Running race 19:44 [5] 4.82 km (4:05 / km) +20m 4:01 / km
shoes: Karhu Flow Fulcrum Ride Neutra

Alb Gold Winterlaufcup 2nd race in Rübgarten. Run there with Philipp run his 1st race since 2 years injury brake. Meet Markus another orienteer at the start and run the race mostly together. Could follow them on the last meters. Take 23rd place total and 3rd place in M30.
3 PM

Running warm up/down 5:45 [3] 1.2 km (4:47 / km)
shoes: Karhu Flow Fulcrum Ride Neutra

Friday Jan 24, 2014 #

Note
weight:70.9kg

Note
(rest day)

Thursday Jan 23, 2014 #

6 PM

Workout 25:00 [3]

Wednesday Jan 22, 2014 #

Note
weight:70.5kg

4 PM

Running 59:45 intensity: (9 @1) + (41 @2) + (33:07 @3) + (25:48 @4) 11.28 km (5:18 / km) +25m 5:14 / km
ahr:144 max:153 shoes: Karhu Flow Fulcrum Ride Neutra

Tuesday Jan 21, 2014 #

6 PM

Running 45:37 intensity: (7 @1) + (6 @2) + (12:57 @3) + (32:27 @4) 8.25 km (5:32 / km) +83m 5:16 / km
ahr:148 max:161 shoes: Asics Gel Karhana 6

Monday Jan 20, 2014 #

4 PM

Strength 50:00 [4]

5 PM

Spinning 30:00 [3]

Sunday Jan 19, 2014 #

Note
weight:69.3kg

11 AM

Running warm up/down 6:14 intensity: (9 @1) + (6 @2) + (24 @3) + (3:38 @4) + (1:57 @5) 1.15 km (5:24 / km) +39m 4:37 / km
ahr:157 max:179 shoes: VJ Integrator (2012)

Orienteering 52:03 intensity: (2:21 @2) + (18:43 @3) + (23:53 @4) + (7:06 @5) *** 5.7 km (9:08 / km) +136m 8:09 / km
ahr:148 max:176 spiked:9/11c shoes: VJ Integrator (2012)

Forget to start the Garmin, so the tracking starts at control 1. Map from 1991. It´s always difficult to orienteer on such a old map, but I made the mistakes because I was not concentrated enough. Control 3 was to on the correct place but on the correct object, so I think the object has changed.

Running warm up/down 7:28 intensity: (2 @3) + (4:56 @4) + (2:30 @5) 1.23 km (6:04 / km) +22m 5:34 / km
ahr:159 max:168 shoes: VJ Integrator (2012)

2 PM

Strength 45:00 [4]

Saturday Jan 18, 2014 #

8 PM

Workout 25:00 [3]

Friday Jan 17, 2014 #

Note
(rest day)

Thursday Jan 16, 2014 #

Note
weight:69.5kg

8 PM

Workout 35:00 [3]

Wednesday Jan 15, 2014 #

5 PM

Running 30:35 intensity: (9 @1) + (16 @2) + (5:41 @3) + (16:16 @4) + (8:13 @5) 6.01 km (5:06 / km)
ahr:153 max:177 shoes: Nike Free 3.0

3 km fast(er) @4:42 min/km +warmup/cooldown

Tuesday Jan 14, 2014 #

4 PM

Running 52:50 intensity: (7 @1) + (1:16 @2) + (3:46 @3) + (47:41 @4) 10.35 km (5:06 / km) +20m 5:03 / km
ahr:153 max:163 shoes: Karhu Flow Fulcrum Ride Neutra

8 PM

Workout 10:00 [2]

Monday Jan 13, 2014 #

Note
weight:68.6kg

5 PM

Strength 50:00 [4]

Sunday Jan 12, 2014 #

11 AM

Running 44:42 intensity: (9 @1) + (6 @2) + (4:57 @3) + (36:32 @4) + (2:58 @5) 8.27 km (5:24 / km) +85m 5:08 / km
ahr:155 max:168 shoes: Karhu Flow Fulcrum Ride Neutra

5 PM

Workout 20:00 [2]

Saturday Jan 11, 2014 #

Note
weight:69.5kg (rest day)

Friday Jan 10, 2014 #

Note
(rest day)

Thursday Jan 9, 2014 #

Note
weight:69kg (rest day)

Wednesday Jan 8, 2014 #

Note
(rest day)

Tuesday Jan 7, 2014 #

Note
weight:69.7kg (rest day)

Travel day.

Monday Jan 6, 2014 #

Note
(rest day)

Sunday Jan 5, 2014 #

3 PM

Hiking 2:40:00 [2]
shoes: Asics Gel Karhana 6

In the Csmeron Highlands. Track 4 to the Perit fall, than uphill on track 6. Than back downhill on the same way in the end the other track 6 to the foresttry departmend and track 4 back to Tana Rata.

Saturday Jan 4, 2014 #

3 PM

Hiking 2:15:00 [2]
shoes: Asics Gel Karhana 6

In the Cameron Highlands. Arround Robinson fall.

Friday Jan 3, 2014 #

Note
weight:68.4kg

9 AM

Running 30:09 intensity: (17 @1) + (56 @2) + (11:34 @3) + (17:22 @4) 5.21 km (5:47 / km) +5m 5:46 / km
ahr:147 max:161 shoes: Asics Gel Karhana 6

Morning run in the Japanese Garden and along the Riverfront of Ipoh.

Thursday Jan 2, 2014 #

Note
(rest day)

Travel day.

Wednesday Jan 1, 2014 #

Note
(rest day)

Happy new year.

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