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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Running16 19:43:20 126.93(9:19) 204.28(5:48) 2553
  Cycling16 11:49:55 126.71(10.7/h) 203.92(17.2/h) 2904
  Fieldwork3 6:26:00 8.77(44:01) 14.11(27:21) 650
  Workout25 4:06:26
  Orienteering4 3:14:51 12.38(15:44) 19.92(9:47) 51856 /61c91%
  Hiking2 2:54:48 5.37(32:32) 8.64(20:13) 28819 /20c95%
  Total61 48:15:20 280.17 450.89 691375 /81c92%
  [1-5]61 46:38:57
averages - rhr:48 weight:68.9kg

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Wednesday Jul 31, 2019 #

Note
weight:68.8kg (rest day)

Tuesday Jul 30, 2019 #

Note
rhr:32

5 AM

Workout 9:20 [2]
ahr:72 max:87

7 AM

Cycling 30:39 intensity: (37 @0) + (3:18 @1) + (19:19 @2) + (7:25 @3) 10.15 km (19.9 kph) +104m
ahr:115 max:130

4 PM

Cycling 32:57 intensity: (4:10 @0) + (8:44 @1) + (7:39 @2) + (11:38 @3) + (46 @4) 6.92 km (12.6 kph) +179m
ahr:111 max:143

Running intervals 22:54 intensity: (1:31 @1) + (3:44 @2) + (4:06 @3) + (9:46 @4) + (3:47 @5) 4.53 km (5:03 / km) +12m 4:59 / km
ahr:140 max:168 shoes: Nike Free 5.0+

4x 800 m with 3 min rest. Target 3:20 min (3:10, 3:12, 3:17, 3:17 min)

Cycling 14:28 intensity: (55 @0) + (7:00 @1) + (4:15 @2) + (1:11 @3) + (1:07 @4) 4.04 km (16.8 kph) +21m
ahr:107 max:146

Workout 5:37 [1]
ahr:94 max:102

Monday Jul 29, 2019 #

Note
rhr:59 weight:69.1kg

6 AM

Workout 7:00 [3]

5 PM

Running 42:15 intensity: (7 @0) + (21 @1) + (2:29 @2) + (23:34 @3) + (15:28 @4) + (16 @5) 7.23 km (5:50 / km) +123m 5:23 / km
ahr:136 max:160 shoes: Lunge Neo Run

8 PM

Workout 22:47 [2]
ahr:83 max:121

Sunday Jul 28, 2019 #

Note
rhr:49

8 AM

Running long 2:58:29 intensity: (12 @1) + (7:42 @2) + (2:09:09 @3) + (40:04 @4) + (1:22 @5) 30.15 km (5:55 / km) +334m 5:37 / km
ahr:135 max:165 shoes: asics GEL-Kanaku 2

9 PM

Workout 13:22 [1]
ahr:69 max:83

Saturday Jul 27, 2019 #

Note
rhr:44 weight:69.1kg

12 PM

Hiking 1:57:02 intensity: (54:41 @0) + (50:55 @1) + (10:34 @2) + (52 @3) *** 5.48 km (21:22 / km) +156m 18:43 / km
ahr:90 max:127 spiked:19/20c shoes: Merrel Vertis Ventilator

Checking some control sites.

Friday Jul 26, 2019 #

9 PM

Running 24:58 intensity: (6 @0) + (5 @1) + (1:12 @2) + (13:25 @3) + (10:10 @4) 4.51 km (5:32 / km) +67m 5:09 / km
ahr:136 max:154 shoes: Lunge Neo Run

Had some other training plans, but it was so already late and still hot.

Thursday Jul 25, 2019 #

Note
rhr:54

5 PM

Orienteering 1:10:01 intensity: (5:53 @0) + (21:08 @1) + (23:23 @2) + (11:28 @3) + (5:40 @4) + (2:29 @5) *** 4.8 km (14:36 / km) +84m 13:25 / km
ahr:113 max:170 spiked:16/17c shoes: VJ Integrator 17 StarStud

Checking some control sites.

Wednesday Jul 24, 2019 #

Note
rhr:58 weight:68.8kg

6 AM

Workout 7:00 [2]

7 AM

Cycling 31:55 intensity: (1:56 @0) + (6:55 @1) + (18:07 @2) + (4:57 @3) 10.08 km (18.9 kph) +104m
ahr:111 max:136

5 PM

Cycling 44:16 intensity: (5:06 @0) + (15:21 @1) + (12:06 @2) + (11:38 @3) + (5 @4) 10.1 km (13.7 kph) +187m
ahr:108 max:140

Tuesday Jul 23, 2019 #

Note
rhr:47 weight:68.8kg

7 AM

Cycling 29:21 intensity: (1 @0) + (1:17 @1) + (6:35 @2) + (19:36 @3) + (1:52 @4) 10.16 km (20.8 kph) +105m
ahr:126 max:155

4 PM

Cycling warm up/down 32:49 intensity: (4:16 @0) + (9:34 @1) + (7:36 @2) + (10:24 @3) + (59 @4) 6.89 km (12.6 kph) +169m
ahr:110 max:143

5 PM

Running intervals 50:18 intensity: (3 @0) + (2:38 @1) + (9:09 @2) + (8:47 @3) + (21:13 @4) + (8:28 @5) 9.18 km (5:29 / km) +12m 5:27 / km
ahr:139 max:170 shoes: Nike Free 5.0+

8x 800 m (target: 3:30 min) with 3 min rest (3:27, 3:29, 3:32, 3:32, 3:24, 3:27, 3:26, 3:28 min)
6 PM

Workout 4:49 intensity: (1:04 @1) + (3:45 @2)
ahr:109 max:119

Cycling warm up/down 15:51 intensity: (27 @0) + (7:41 @1) + (6:30 @2) + (1:13 @3) 3.81 km (14.4 kph) +30m
ahr:105 max:131

Monday Jul 22, 2019 #

6 AM

Workout 7:00 [2]

5 PM

Running 30:08 intensity: (30 @1) + (6:48 @2) + (17:35 @3) + (5:15 @4) 5.04 km (5:59 / km) +118m 5:21 / km
ahr:129 max:147 shoes: asics GEL-Kanaku 2

Sunday Jul 21, 2019 #

Event: 5. LRL Baden-Württemberg
 

Note
rhr:46 weight:68.1kg

8 AM

Running long 2:53:45 intensity: (9 @1) + (1:33 @2) + (25:19 @3) + (2:23:05 @4) + (3:39 @5) 29.09 km (5:58 / km) +386m 5:36 / km
ahr:146 max:160 shoes: Lunge Neo Run

Original plan was 30 km but after 29 km I reached a hill and stopped running.
8 PM

Workout 13:15 [1]
ahr:78 max:95

Saturday Jul 20, 2019 #

Event: 4. LRL Baden-Württemberg
 

Note
rhr:54

2 PM

Orienteering race 19:43 intensity: (10 @1) + (7 @2) + (1:07 @3) + (12:40 @4) + (5:39 @5) ** 3.63 km (5:26 / km)
ahr:153 max:168 spiked:14/14c shoes: Inov8 Trailtalon 250

4 PM

Orienteering race 20:34 intensity: (20 @2) + (11 @3) + (3:19 @4) + (16:44 @5) ** 3.77 km (5:27 / km) +18m 5:20 / km
ahr:160 max:172 spiked:15/17c shoes: Inov8 Trailtalon 250

Friday Jul 19, 2019 #

Note
weight:68.5kg

7 AM

Cycling 29:57 intensity: (3:13 @1) + (13:38 @2) + (12:14 @3) + (52 @4) 10.1 km (20.2 kph) +105m
ahr:121 max:144

3 PM

Cycling 36:03 intensity: (1:00 @0) + (6:25 @1) + (15:19 @2) + (11:25 @3) + (1:54 @4) 10.08 km (16.8 kph) +176m
ahr:117 max:144

Thursday Jul 18, 2019 #

Note
weight:69.1kg

4 PM

Running 1:07:22 intensity: (8 @0) + (8 @1) + (2:29 @2) + (18:56 @3) + (45:41 @4) 12.8 km (5:16 / km) +154m 4:58 / km
ahr:141 max:154 shoes: Nike Flex 2014 Run

8 km in 4:55 min/km +warmup/cooldown

Workout 5:15 [1]
ahr:95 max:107

Wednesday Jul 17, 2019 #

7 AM

Cycling 29:42 intensity: (5 @0) + (1:15 @1) + (10:25 @2) + (16:37 @3) + (1:20 @4) 10.28 km (20.8 kph) +104m
ahr:124 max:148

4 PM

Cycling 2:29:45 intensity: (11:44 @0) + (34:02 @1) + (46:41 @2) + (35:33 @3) + (11:56 @4) + (9:49 @5) 44.25 km (17.7 kph) +682m
ahr:119 max:220

Tuesday Jul 16, 2019 #

Note
weight:68.7kg

6 AM

Workout 6:00 [3]

4 PM

Fieldwork 2:27:15 [3] 5.89 km (24:59 / km) +243m 20:43 / km
shoes: Merrel Vertis Ventilator

Monday Jul 15, 2019 #

6 AM

Workout 11:00 [1]

5 PM

Fieldwork 2:25:30 [3] 5.34 km (27:15 / km) +272m 21:43 / km
shoes: Merrel Vertis Ventilator

Sunday Jul 14, 2019 #

Event: BWM Lang
 

Note
rhr:50 weight:68.9kg

11 AM

Orienteering race 1:24:33 intensity: (10:35 @2) + (23:37 @3) + (44:36 @4) + (5:45 @5) ** 7.72 km (10:57 / km) +416m 8:38 / km
ahr:141 max:166 spiked:11/13c shoes: VJ Integrator 17 StarStud

Regional long distance champs. 4th place M35.

Saturday Jul 13, 2019 #

Note
(rest day)

11 AM

Workout 17:00 [1]

Friday Jul 12, 2019 #

Note
rhr:43

3 PM

Running long 2:44:44 intensity: (3 @1) + (16 @2) + (36:51 @3) + (2:05:23 @4) + (2:11 @5) 28.08 km (5:52 / km) +303m 5:34 / km
ahr:143 max:159 shoes: Lunge Neo Run

Thursday Jul 11, 2019 #

Note
weight:70kg

6 AM

Workout 7:00 [4]

5 PM

Hiking 57:46 [3] 3.17 km (18:14 / km) +133m 15:04 / km
shoes: Salomon XT Shigarri

Some terrain check.

Wednesday Jul 10, 2019 #

6 AM

Workout 7:00 [3]

4 PM

Running 1:02:41 intensity: (1 @0) + (41 @1) + (9:39 @2) + (41:05 @3) + (11:15 @4) 10.39 km (6:02 / km) +175m 5:34 / km
ahr:131 max:146 shoes: asics GEL-Kanaku 2

8 PM

Workout 16:59 intensity: (1:20 @0) + (8:21 @1) + (6:33 @2) + (43 @3) + (2 @4)
ahr:103 max:140

Tuesday Jul 9, 2019 #

Note
rhr:48 weight:69.2kg

6 AM

Workout 5:02 [2]
ahr:104 max:139

7 AM

Cycling 29:40 intensity: (1:29 @1) + (3:09 @2) + (21:40 @3) + (3:22 @4) 10.3 km (20.8 kph) +102m
ahr:130 max:144

4 PM

Cycling warm up/down 28:33 intensity: (57 @0) + (2:53 @1) + (8:18 @2) + (13:01 @3) + (3:24 @4) 6.89 km (14.5 kph) +168m
ahr:124 max:150

Running intervals 29:29 intensity: (55 @1) + (3:23 @2) + (4:29 @3) + (17:55 @4) + (2:47 @5) 5.96 km (4:57 / km) +12m 4:54 / km
ahr:143 max:160 shoes: Nike Free 5.0+

4x 1600 m with 3 min rest

Cycling warm up/down 14:44 intensity: (1:14 @0) + (6:15 @1) + (4:50 @2) + (2:06 @3) + (19 @4) 4.04 km (16.5 kph) +21m
ahr:107 max:142

9 PM

Workout 13:26 [1]
ahr:79 max:95

Monday Jul 8, 2019 #

6 AM

Workout 7:00 [2]

7 AM

Cycling 30:17 intensity: (2:24 @1) + (4:42 @2) + (17:22 @3) + (5:49 @4) 10.28 km (20.4 kph) +106m
ahr:129 max:149

4 PM

Cycling 43:10 intensity: (1:17 @0) + (9:36 @1) + (17:29 @2) + (13:50 @3) + (58 @4) 10.88 km (15.1 kph) +189m
ahr:116 max:143

Sunday Jul 7, 2019 #

Note
rhr:48 weight:69.1kg

9 AM

Running long 2:28:13 intensity: (3 @1) + (1:13 @2) + (1:05:42 @3) + (1:21:15 @4) 25.39 km (5:50 / km) +365m 5:27 / km
ahr:140 max:157 shoes: asics GEL-Kanaku 2

9 PM

Workout 15:06 [1]
ahr:78 max:105

Saturday Jul 6, 2019 #

9 AM

Fieldwork 1:33:15 [1] 2.88 km (32:22 / km) +135m 26:14 / km
shoes: Salomon XT Shigarri

First little fieldwork and terrain check.
2 PM

Cycling 1:25:48 [2] 24.67 km (17.3 kph) +353m

8 PM

Workout 15:00 [2]

Friday Jul 5, 2019 #

Note
rhr:48 weight:70kg

6 AM

Workout 6:00 [3]

5 PM

Running 40:05 intensity: (3 @0) + (6 @1) + (1:11 @2) + (9:47 @3) + (26:42 @4) + (2:16 @5) 7.39 km (5:25 / km) +162m 4:53 / km
ahr:144 max:164 shoes: asics GEL-Kanaku 2

Thursday Jul 4, 2019 #

6 AM

Workout 6:00 [3]

Wednesday Jul 3, 2019 #

Note
rhr:43

6 AM

Running 40:26 intensity: (5 @0) + (13 @1) + (11:28 @2) + (23:37 @3) + (5:03 @4) 6.08 km (6:39 / km) +150m 5:55 / km
ahr:127 max:148 shoes: Lunge Neo Run

Tuesday Jul 2, 2019 #

6 AM

Workout 7:00 [2]

4 PM

Running intervals 1:02:41 intensity: (4 @0) + (2:27 @1) + (10:15 @2) + (21:59 @3) + (27:56 @4) 11.39 km (5:30 / km) +15m 5:28 / km
ahr:135 max:157 shoes: Nike Free 5.0+

7x 800 (plan: 3:30 min) wwith 3 min rest (3:29, 3:28, 3:30, 3:29, 3:31, 3:29, 3:31 min) +warmup/cooldown
7 PM

Workout 11:28 [1]
ahr:91 max:106

Monday Jul 1, 2019 #

Note
rhr:52 weight:68kg

6 PM

Running 44:52 intensity: (7 @0) + (14 @1) + (6:14 @2) + (26:15 @3) + (12:02 @4) 7.07 km (6:21 / km) +167m 5:41 / km
ahr:133 max:151 shoes: asics GEL-Kanaku 2

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