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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Running10 9:17:49 60.07(9:17) 96.67(5:46) 1815
  Cycling8 6:37:34 76.38(11.5/h) 122.92(18.6/h) 1598
  Orienteering5 3:52:57 17.9(13:01) 28.81(8:05) 49568 /77c88%
  Strength6 3:45:00
  Workout9 3:30:00
  Athletics1 45:00
  Total38 27:48:20 154.34 248.39 390868 /77c88%
averages - weight:68.5kg

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Thursday Jul 31, 2014 #

7 AM

Cycling 27:35 [3] 10.29 km (22.4 kph) +105m

To work.
5 PM

Cycling 32:29 [3] 10.34 km (19.1 kph) +157m

Back home.
6 PM

Running intervals 36:28 intensity: (2:21 @1) + (3:25 @2) + (10:46 @3) + (14:43 @4) + (5:13 @5) 6.59 km (5:32 / km) +84m 5:12 / km
ahr:145 max:174 shoes: Nike Air Pegasus+ 29

Pyramide run 30 s, 1 min, 2 min, 3 min, 2 min, 1 min, 30 s with 1 min brake (140, 280, 530, 740, 510, 210, 140 m) +warmup/cooldown.

Wednesday Jul 30, 2014 #

Note
weight:68.7kg

10 PM

Workout 30:00 [3]

Tuesday Jul 29, 2014 #

6 PM

Running 52:38 intensity: (3:36 @1) + (7:09 @2) + (29:22 @3) + (12:31 @4) 9.27 km (5:41 / km) +181m 5:10 / km
ahr:137 max:158 shoes: Asics GEL-Fuji Trabuco G-TX

Monday Jul 28, 2014 #

Note
weight:67.7kg

6 PM

Strength 45:00 [4]

Sunday Jul 27, 2014 #

Note
weight:68kg

11 AM

Orienteering race 1:05:01 [5] *** 7.57 km (8:35 / km) +110m 8:00 / km
spiked:10/18c shoes: VJ Integrator (2014)

Big mistake to 4th control when I 1st orientate to 5th and made even catched this control. Mistakes to nearly every control.

Saturday Jul 26, 2014 #

4 PM

Orienteering race 21:13 [5] * 3.14 km (6:45 / km) +60m 6:10 / km
spiked:21/22c shoes: Walsh PB Elite Trainer

Running only course. Boring.
6 PM

Orienteering 19:47 [5] ** 3.63 km (5:27 / km) +74m 4:57 / km
spiked:19/19c shoes: Walsh PB Elite Trainer

2nd sprint of the day. Course was much better with some route choices. It was just that many guys on my course didn´t see them.

Friday Jul 25, 2014 #

Note
weight:69.1kg (rest day)

Thursday Jul 24, 2014 #

9 PM

Workout 25:00 [4]

Wednesday Jul 23, 2014 #

Note
weight:68.2kg

5 PM

Running 28:41 intensity: (2:58 @1) + (56 @2) + (12:06 @3) + (10:50 @4) + (1:51 @5) 5.9 km (4:52 / km) +71m 4:35 / km
ahr:144 max:168 shoes: Nike Free 3.0

12 min fast (2,88 km) +warmup/cooldown. Need to push me for Saturdays sprint. Couldn´t use this as speed test after yesterdays training.
9 PM

Workout 25:00 [3]

Tuesday Jul 22, 2014 #

Note
weight:68.8kg

5 PM

Running long 2:00:57 intensity: (6:10 @1) + (6:25 @2) + (52:38 @3) + (55:44 @4) 20.61 km (5:52 / km) +350m 5:25 / km
ahr:143 max:160 shoes: Asics GEL-Fuji Trabuco G-TX

After work run to the Altenberg observation tower with a short brake on the top of the tower. Some small navigation errors made the trip longer than planed.

Monday Jul 21, 2014 #

6 PM

Strength 40:00 [4]

Sunday Jul 20, 2014 #

Note
weight:68.2kg

11 AM

Cycling 2:35:55 intensity: (45:36 @1) + (55:56 @2) + (39:14 @3) + (15:09 @4) 46.74 km (18.0 kph) +637m
ahr:115 max:150

8 PM

Workout 15:00 [3]

Saturday Jul 19, 2014 #

2 PM

Orienteering 34:15 intensity: (9:44 @1) + (3:38 @2) + (14:55 @3) + (5:58 @4) *** 3.07 km (11:09 / km) +53m 10:16 / km
ahr:127 max:157 shoes: VJ Integrator (2012)

Run 4:30 min a rought bearing. After that time look on the map and try to relocate. Repeat this 5 times. Best for the training would be a good runnable forrest, so that you can use this as interval training. Unfortunaltly we don´t have such forests in our area. Like that training because you don´t need any preparation.
10 PM

Workout 15:00 [2]

Friday Jul 18, 2014 #

Note
weight:68.8kg

5 PM

Cycling 1:18:20 [3] 24.89 km (19.1 kph) +244m

Thursday Jul 17, 2014 #

7 PM

Running 41:32 intensity: (8:09 @1) + (8:18 @2) + (10:17 @3) + (12:00 @4) + (2:48 @5) 5.12 km (8:07 / km) +233m 6:36 / km
ahr:135 max:173 shoes: Asics GEL-Fuji Trabuco G-TX

Running hills ~160 m / 17 km, on forest tracks with some corners (51, 47, 53, 52, 49, 51, 47, 49 s) +warmup/cooldown.
Missed Thomas as trainings partner to speed me up.
9 PM

Workout 30:00 [3]

Wednesday Jul 16, 2014 #

Note
weight:68.2kg

7 AM

Cycling 29:05 intensity: (23 @1) + (4:28 @2) + (16:28 @3) + (7:46 @4) 10.31 km (21.3 kph) +106m
ahr:137 max:157

To work.
5 PM

Cycling 44:17 intensity: (11:55 @1) + (14:31 @2) + (17:13 @3) + (38 @4) 11.9 km (16.1 kph) +208m
ahr:100 max:148

Back home with a stop at the gym.

Strength 30:00 [4]

Tuesday Jul 15, 2014 #

6 PM

Running 43:56 intensity: (3:05 @1) + (1:56 @2) + (8:34 @3) + (22:12 @4) + (8:09 @5) 8.51 km (5:10 / km) +188m 4:39 / km
ahr:152 max:169 shoes: Nike Air Pegasus+ 29

5 km fast on hilly terrain (23:08 min) +warmup/cooldown.
Speed is not as fast at it should be.
9 PM

Workout 25:00 [4]

Monday Jul 14, 2014 #

Note
weight:68.2kg

6 PM

Strength 40:00 [4]

Sunday Jul 13, 2014 #

Note
weight:68.3kg

11 AM

Running 1:17:36 intensity: (4:02 @1) + (45 @2) + (21:45 @3) + (49:46 @4) + (1:18 @5) 13.28 km (5:50 / km) +310m 5:14 / km
ahr:149 max:166 shoes: Nike Air Pegasus+ 29

Saturday Jul 12, 2014 #

Note
(rest day)

Friday Jul 11, 2014 #

Note
(rest day)

Thursday Jul 10, 2014 #

5 PM

Running warm up/down 15:59 intensity: (45 @1) + (36 @2) + (13:13 @3) + (1:25 @4) 3.13 km (5:06 / km) +41m 4:48 / km
ahr:139 max:149 shoes: Nike Free 3.0

Running intervals 28:13 intensity: (7:00 @1) + (2:44 @2) + (4:11 @3) + (11:13 @4) + (3:05 @5) 4.86 km (5:48 / km) +2m 5:47 / km
ahr:138 max:170 shoes: Nike Free 3.0

Intervals 6x 500 m (1:54, 1:56, 1:54, 1:53, 1:56, 1:53, 1:57, 1:49 min)

Running warm up/down 14:49 intensity: (1:28 @1) + (17 @2) + (2:31 @3) + (10:33 @4) 3.02 km (4:55 / km) +31m 4:40 / km
ahr:146 max:153 shoes: Nike Free 3.0

Wednesday Jul 9, 2014 #

Note
weight:68.7kg

8 PM

Strength 35:00 [4]

Tuesday Jul 8, 2014 #

6 PM

Running 1:04:33 intensity: (4:53 @1) + (4:17 @2) + (29:01 @3) + (26:22 @4) 11.23 km (5:45 / km) +264m 5:09 / km
ahr:142 max:162 shoes: Asics GEL-Fuji Trabuco G-TX

Wet and cold.
11 PM

Workout 20:00 [3]

Monday Jul 7, 2014 #

8 PM

Workout 25:00 [4]

Sunday Jul 6, 2014 #

Event: 4. LRL Baden-Württemberg
 

Note
weight:69.3kg

10 AM

Orienteering race 1:32:41 [5] *** 11.39 km (8:08 / km) +198m 7:29 / km
spiked:18/18c shoes: VJ Integrator (2014)

Nice long course with plenty of route choices. Something that you didn´t get very often nowadays in Germany. But the forest was awful to run so I tried to run on tracks as often as possible. No mistakes but slow running speed.

Saturday Jul 5, 2014 #

Note
weight:69.9kg (rest day)

Friday Jul 4, 2014 #

Note

50th anniversary celebration of our sister company.

Thursday Jul 3, 2014 #

6 PM

Cycling 14:58 [3] 4.21 km (16.9 kph) +76m

To training.
7 PM

Athletics 45:00 [3]

Shot-put, long jump and 100 m. Planned competition has been cancelled, so didn´t take it to serious.
8 PM

Cycling 14:55 [3] 4.23 km (17.0 kph) +65m

Back home.

Wednesday Jul 2, 2014 #

Note
weight:68.1kg

5 PM

Strength 35:00 [4]

Tuesday Jul 1, 2014 #

6 PM

Running intervals 32:27 intensity: (2:45 @1) + (5:21 @2) + (12:37 @3) + (11:34 @4) + (10 @5) 5.16 km (6:18 / km) +60m 5:57 / km
ahr:139 max:164 shoes: Asics GEL-Fuji Trabuco G-TX

Intervals 8x 30 s (129, 154, 135, 155, 153, 151, 141, 157 m) +warmup/cooldown

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