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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Orienteering10 12:09:10 35.63(20:28) 57.34(12:43) 167150 /61c81%
  Running8 4:20:13 28.07(9:16) 45.17(5:46) 7323 /3c100%
  Workout6 1:45:00
  Cycling3 1:18:33 13.92(10.6/h) 22.41(17.1/h) 356
  Strength1 1:05:00
  Total24 20:37:56 77.62 124.92 275953 /64c82%
  [1-5]24 20:35:36
averages - rhr:59 weight:69.9kg

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Tuesday Mar 31, 2015 #

Note
(sick)

Monday Mar 30, 2015 #

Note
weight:70kg (rest day)

Don´t feel very well today. I´ll hope one day rest is enought and I don´t become ill.

Sunday Mar 29, 2015 #

Event: 3. LRL Baden-Württemberg
 
10 AM

Orienteering race 1:34:53 [5] *** 11.42 km (8:19 / km) +356m 7:11 / km
spiked:12/16c shoes: VJ Integrator (2014)

NIce map, but the course couldn´t reach the the high class course we got from Klemens in former competitions on this map. Still not fit.
6 PM

Workout 20:00 [4]

Saturday Mar 28, 2015 #

10 AM

Running intervals 36:23 intensity: (59 @0) + (30 @1) + (3:14 @2) + (10:32 @3) + (18:48 @4) + (2:20 @5) 5.55 km (6:33 / km) +51m 6:16 / km
ahr:144 max:171 shoes: Asics GEL-Fuji Trabuco G-TX

8x 30 s (@ 3:04, 3:02, 3:26, 3:15, 3:27, 3:00, 3:05, 3:05 min/km) +warmup/cooldowm
7 PM

Workout 10:00 [2]

Friday Mar 27, 2015 #

Note
weight:71.1kg (rest day)

Thursday Mar 26, 2015 #

Note
(rest day)

Wednesday Mar 25, 2015 #

Note
weight:71.1kg

5 PM

Running warm up/down 2:14 intensity: (29 @3) + (1:45 @4) 0.42 km (5:21 / km) +16m 4:29 / km
ahr:147 max:152 shoes: VJ Integrator (2012)

Orienteering 45:00 intensity: (1:15 @0) + (4:47 @1) + (21:03 @2) + (11:33 @3) + (6:22 @4) 3.63 km (12:23 / km) +115m 10:42 / km
ahr:125 max:163 shoes: VJ Integrator (2012)

Made something using LIDAR data. Funny and tricky. Know the area, Didn´t know how I would manage this in a new area.

Running warm up/down 2:47 intensity: (5 @2) + (2:42 @3) 0.55 km (5:06 / km)
ahr:138 max:144 shoes: VJ Integrator (2012)

8 PM

Workout 20:00 [4]

Tuesday Mar 24, 2015 #

5 PM

Running 56:05 intensity: (12 @1) + (3:46 @2) + (17:10 @3) + (34:57 @4) 10.08 km (5:34 / km) +199m 5:04 / km
ahr:145 max:162 shoes: Asics GEL-Fuji Trabuco G-TX

Monday Mar 23, 2015 #

Note
weight:70.2kg

4 PM

Strength 1:05:00 [4]

Sunday Mar 22, 2015 #

Note
rhr:55

12 PM

Workout 30:00 [3]

2 PM

Cycling 11:52 intensity: (34 @1) + (3:52 @2) + (3:39 @3) + (3:47 @4) 2.28 km (11.5 kph) +64m
ahr:133 max:155

To map.

Orienteering 35:41 intensity: (39 @1) + (8:43 @2) + (16:55 @3) + (9:24 @4) **** 3.08 km (11:34 / km) +115m 9:45 / km
ahr:135 max:161 shoes: VJ Integrator (2012)

Shortened the training because I started later than planed and I was lazy. Corridor was a little bit to narrow for such an old map (1991).

Running 14:22 intensity: (28 @2) + (4:44 @3) + (9:10 @4) 2.66 km (5:24 / km) +10m 5:18 / km
ahr:147 max:161 shoes: VJ Integrator (2012)

Back to my bike.

Running 10:35 intensity: (2:00 @1) + (4:14 @2) + (4:09 @3) + (12 @4) 2.15 km (4:56 / km) +63m 4:18 / km
ahr:122 max:146

Back home.

Saturday Mar 21, 2015 #

Note
weight:70.3kg

10 AM

Running 36:59 intensity: (2 @0) + (17 @1) + (43 @2) + (9:58 @3) + (23:50 @4) + (2:09 @5) 6.06 km (6:06 / km) +80m 5:44 / km
ahr:149 max:166

Some coordination exercises.

Friday Mar 20, 2015 #

4 PM

Running 50:12 intensity: (19 @1) + (2:21 @2) + (10:10 @3) + (36:05 @4) + (1:17 @5) 9.29 km (5:24 / km) +194m 4:54 / km
ahr:148 max:168 shoes: Nike Air Pegasus+ 29

Thursday Mar 19, 2015 #

Note
weight:71kg

Wednesday Mar 18, 2015 #

7 AM

Cycling 31:12 intensity: (2:21 @2) + (6:30 @3) + (18:55 @4) + (3:26 @5) 10.3 km (19.8 kph) +112m
ahr:149 max:169

To work.
4 PM

Cycling 35:29 intensity: (4 @0) + (1:42 @1) + (11:13 @2) + (14:48 @3) + (7:21 @4) + (21 @5) 9.83 km (16.6 kph) +180m
ahr:133 max:164

Back home.

Tuesday Mar 17, 2015 #

6 PM

Running 44:44 intensity: (37 @1) + (2:31 @2) + (17:51 @3) + (23:45 @4) 7.53 km (5:56 / km) +115m 5:31 / km
ahr:143 max:162 shoes: Asics GEL-Fuji Trabuco G-TX

Need some breaks but feels like a step ahead.

Monday Mar 16, 2015 #

Note
weight:67.9kg

7 PM

Orienteering 23:11 intensity: (2 @1) + (2:31 @2) + (10:10 @3) + (8:51 @4) + (1:37 @5) 2.44 km (9:31 / km) +87m 8:04 / km
ahr:143 max:171 shoes: VJ Integrator (2012)

Just a short orienteering to test my new Mila Zenith headlamp (fantastic) and my own shape (horrible).

Sunday Mar 15, 2015 #

Note
(sick)

10 AM

Orienteering (walk/bike) 2:20:54 [2] *** 12.3 km (11:28 / km) +324m 10:08 / km

This time on bike and walking.
3 PM

Workout 15:00 [1]

Saturday Mar 14, 2015 #

Note
rhr:63

Note
(sick)

12 PM

Orienteering 4:02:45 [2] *** 9.9 km (24:31 / km) +356m 20:47 / km

Check control points for our upcoming event. Walking only because of my cold.

Friday Mar 13, 2015 #

Note
rhr:59 weight:69.9kg (sick)

Thursday Mar 12, 2015 #

Note
(sick)

Wednesday Mar 11, 2015 #

Note
(sick)

Tuesday Mar 10, 2015 #

Note
(sick)

Monday Mar 9, 2015 #

Note
weight:69kg (sick)

Now I´m really ill.

Sunday Mar 8, 2015 #

9 AM

Orienteering 27:13 [2] *** 2.34 km (11:37 / km) +68m 10:08 / km
spiked:8/9c shoes: VJ Integrator (2014)

Set controls.

Orienteering 19:28 [2] ** 2.26 km (8:37 / km) +57m 7:39 / km
spiked:7/7c shoes: VJ Integrator (2014)

Collect controls.

Saturday Mar 7, 2015 #

10 AM

Orienteering 39:58 [2] ** 2.8 km (14:16 / km) +22m 13:44 / km
shoes: VJ Integrator (2014)

Corridor-O. Shadow one of the youngsters.
1 PM

Orienteering 14:30 [2] ** 2.09 km (6:56 / km) +30m 6:28 / km
spiked:3/3c shoes: VJ Integrator (2014)

Check one control, shadow run to another and pick up one control.

Friday Mar 6, 2015 #

Note
(sick) (rest day)

Thursday Mar 5, 2015 #

Note
(sick) (rest day)

Wednesday Mar 4, 2015 #

Note
weight:69.6kg (sick)

Tuesday Mar 3, 2015 #

7 PM

Workout 10:00 [2]

Monday Mar 2, 2015 #

Note
weight:68.3kg (sick) (rest day)

Sunday Mar 1, 2015 #

Event: 2.LRL Baden-Württemberg
 
Event: 3. Wieslocher-OL (DPT)
 

Note
(sick)

11 AM

Orienteering race 45:37 [5] *** 5.08 km (8:59 / km) +141m 7:53 / km
spiked:20/26c shoes: Walsh PB Elite Trainer

Lot of mistakes, could not run due to my cold and a course that wasn´t really a sprint. No fun at all.

Running 5:52 [4] ** 0.89 km (6:35 / km) +4m 6:26 / km
spiked:3/3c shoes: Walsh PB Elite Trainer

Didn´t feel very comfortable and the course doesn´t look very interesting. So I abandon my race at a early stage.

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