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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Cycling12 8:21:42 93.64(11.2/h) 150.71(18.0/h) 2214
  Orienteering6 5:07:08 20.98(14:38) 33.76(9:06) 87973 /91c80%
  Running11 4:09:11 25.73(9:41) 41.4(6:01) 625
  Workout12 2:22:05
  Strength2 1:07:36
  Athletics1 18:25
  Total37 21:26:07 140.35 225.87 371873 /91c80%
  [1-5]37 20:56:41
averages - sleep:7 rhr:51 weight:69.3kg

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Thursday Oct 31, 2019 #

10 AM

Athletics 18:25 [2]
ahr:90 max:116 shoes: asics GEL-Kanaku 2

Wednesday Oct 30, 2019 #

8 PM

Running intervals 13:04 intensity: (6 @1) + (33 @2) + (2:54 @3) + (7:33 @4) + (1:58 @5) 2.0 km (6:32 / km) +37m 5:59 / km
ahr:146 max:167 shoes: asics GEL-Kanaku 2

5x 30 sec (0.16, 0.13, 0.13, 0.15, 0.14 km) +warmup/cooldown

Monday Oct 28, 2019 #

Note
rhr:56

1 PM

Cycling 1:55:35 intensity: (6:06 @0) + (29:39 @1) + (38:57 @2) + (25:50 @3) + (15:03 @4) 32.28 km (16.8 kph) +562m
ahr:116 max:147

Sunday Oct 27, 2019 #

Event: BWM Mittel
 

Note
rhr:54 slept:7.5

10 AM

Running warm up/down 5:06 intensity: (6 @0) + (7 @1) + (7 @2) + (26 @3) + (4:20 @4) 0.79 km (6:30 / km) +39m 5:12 / km
ahr:141 max:155 shoes: VJ Integrator 17 StarStud

Orienteering 47:24 intensity: (13 @1) + (4 @2) + (2:36 @3) + (35:19 @4) + (9:12 @5) **** 5.15 km (9:12 / km) +172m 7:53 / km
ahr:151 max:171 shoes: VJ Integrator 17 StarStud

Regional middle distance champs. Nice map and course but control 14 was completly set at the wrong place. Finshed 5th place.

Saturday Oct 26, 2019 #

Event: Halloween-OL
 

Note
rhr:49

11 AM

Running 21:12 intensity: (38 @2) + (10:28 @3) + (9:57 @4) + (9 @5) 3.37 km (6:17 / km) +59m 5:47 / km
ahr:139 max:158 shoes: Lunge Neo Run

Workout 16:23 [1]
ahr:88 max:110

6 PM

Orienteering race 43:43 intensity: (17 @2) + (4 @3) + (5:48 @4) + (37:34 @5) ** 8.52 km (5:08 / km) +25m 5:03 / km
ahr:162 max:175 spiked:26/27c shoes: Inov8 Trailtalon 250

Halloween-OL.
Night mass start event. Surprisingly I met Michael at control 21. He runs fast than me but made some bas routechoices (23-24, 26-27) so I was able to finish at same time but 1 meter ahead of him in 2nd place.

Friday Oct 25, 2019 #

6 AM

Workout 8:00 [3]

Thursday Oct 24, 2019 #

Note
weight:69.4kg

7 AM

Cycling 34:19 intensity: (2:48 @1) + (7:41 @2) + (17:18 @3) + (6:32 @4) 10.67 km (18.7 kph) +97m
ahr:128 max:153

4 PM

Cycling 33:15 intensity: (18 @0) + (1:55 @1) + (7:33 @2) + (12:13 @3) + (11:16 @4) 10.63 km (19.2 kph) +175m
ahr:130 max:152

5 PM

Running intervals 29:58 intensity: (4 @1) + (4:34 @2) + (10:36 @3) + (9:03 @4) + (5:41 @5) 4.68 km (6:24 / km) +63m 6:00 / km
ahr:140 max:175 shoes: Lunge Neo Run

2x 800 m (3:00, 3:04 min) +warmup/cooldown
6 PM

Workout 13:21 [1]
ahr:147 max:224

Wednesday Oct 23, 2019 #

Note
rhr:50 slept:7.5

4 PM

Cycling warm up/down 6:01 intensity: (56 @0) + (1:35 @1) + (2:44 @2) + (46 @3) 2.18 km (21.7 kph)
ahr:105 max:130

Cycling 1:23 intensity: (7 @2) + (17 @3) + (35 @4) + (24 @5) 0.71 km (30.8 kph)
ahr:146 max:163

200 m sprint

Cycling 48 intensity: (29 @4) + (19 @5) 0.37 km (27.8 kph) +6m
ahr:154 max:161

Cycling 2:01 intensity: (13 @3) + (1:12 @4) + (36 @5) 0.87 km (25.9 kph)
ahr:150 max:165

200 m sprint

Cycling 1:23 intensity: (20 @3) + (43 @4) + (20 @5) 0.64 km (27.8 kph)
ahr:149 max:161

200 m sprint

Cycling warm up/down 7:02 intensity: (2:22 @2) + (4:32 @3) + (8 @4) 2.02 km (17.2 kph) +16m
ahr:126 max:140

5 PM

Workout 14:43 intensity: (58 @0) + (12:35 @1) + (1:10 @2)
ahr:97 max:117

Tuesday Oct 22, 2019 #

Note
rhr:49 weight:69.4kg

6 AM

Workout 8:26 [2]
ahr:78 max:98

4 PM

Running warm up/down 2:31 intensity: (1 @0) + (7 @1) + (6 @2) + (43 @3) + (1:34 @4) 0.41 km (6:08 / km) +36m 4:15 / km
ahr:142 max:155 shoes: VJ Integrator 17 StarStud

Orienteering 37:35 intensity: (5 @1) + (6 @2) + (11:28 @3) + (21:31 @4) + (4:25 @5) *** 3.77 km (9:59 / km) +109m 8:43 / km
ahr:145 max:166 spiked:14/15c shoes: VJ Integrator 17 StarStud

Rerun the W19/M18/M35 course from our last months regional ranking event. Know some controls well from organizing and some not.

Running warm up/down 4:05 intensity: (1 @2) + (3:57 @3) + (7 @4) 0.75 km (5:25 / km)
ahr:130 max:140 shoes: VJ Integrator 17 StarStud

Monday Oct 21, 2019 #

4 PM

Strength 35:00 [3]

Sunday Oct 20, 2019 #

Note
rhr:56

10 AM

Workout warm up/down 1:46 intensity: (28 @1) + (46 @2) + (32 @3)
ahr:113 max:129 shoes: Lunge Neo Run

Running 1:00:57 intensity: (1 @1) + (20 @2) + (27:54 @3) + (25:16 @4) + (7:26 @5) 10.25 km (5:57 / km) +25m 5:53 / km
ahr:144 max:178 shoes: Lunge Neo Run

Workout warm up/down 11:03 intensity: (3:46 @2) + (7:06 @3) + (11 @4)
ahr:125 max:143 shoes: Lunge Neo Run

Saturday Oct 19, 2019 #

Note
(sick)

Friday Oct 18, 2019 #

Note
(sick)

Thursday Oct 17, 2019 #

Note
rhr:55 weight:69.3kg (sick)

Wednesday Oct 16, 2019 #

Note
(sick)

Tuesday Oct 15, 2019 #

Note
weight:68.8kg

7 AM

Cycling 30:49 intensity: (1:09 @1) + (6:12 @2) + (19:31 @3) + (3:57 @4) 10.28 km (20.0 kph) +107m
ahr:129 max:144

4 PM

Cycling 34:38 intensity: (2 @0) + (2:57 @1) + (10:55 @2) + (13:42 @3) + (7:02 @4) 10.07 km (17.4 kph) +175m
ahr:125 max:148

Monday Oct 14, 2019 #

Note
weight:68.2kg

7 AM

Cycling 30:48 intensity: (1:15 @1) + (3:38 @2) + (20:28 @3) + (5:27 @4) 10.29 km (20.0 kph) +106m
ahr:131 max:150

4 PM

Cycling 1:35:08 intensity: (5:28 @0) + (19:38 @1) + (30:47 @2) + (37:45 @3) + (1:30 @4) 26.94 km (17.0 kph) +456m
ahr:116 max:141

Sunday Oct 13, 2019 #

Note
rhr:60 slept:7.0

9 AM

Running warm up/down 2:56 intensity: (25 @2) + (6 @3) + (2:25 @4) 0.4 km (7:20 / km) +4m 7:00 / km
ahr:142 max:154 shoes: VJ Integrator 17 StarStud

Orienteering race 1:16:30 intensity: (4 @0) + (1:36 @1) + (3:39 @2) + (26:11 @3) + (41:26 @4) + (3:34 @5) ***** 6.2 km (12:20 / km) +230m 10:24 / km
ahr:140 max:173 spiked:6/13c shoes: VJ Integrator 17 StarStud

ArgeAlp individual:
Technical and physical demanding. Didn´t manage both very well.

Saturday Oct 12, 2019 #

Event: ArgeAlp
 

Note
rhr:53 slept:6.0

2 PM

Orienteering race 50:58 intensity: (9 @0) + (14 @1) + (27 @2) + (3:44 @3) + (21:14 @4) + (25:10 @5) *** 5.25 km (9:42 / km) +245m 7:52 / km
ahr:154 max:178 spiked:13/19c shoes: VJ Integrator 17 StarStud

ArgeAlp relay:
Orienteering was always a little unsafe resulting in two bigger mistakes.

Friday Oct 11, 2019 #

Note
rhr:41 weight:69.2kg (rest day)

Thursday Oct 10, 2019 #

Note
rhr:57

6 PM

Running 27:49 intensity: (2 @0) + (6 @1) + (1:08 @2) + (18:41 @3) + (7:52 @4) 4.87 km (5:43 / km) +73m 5:19 / km
ahr:135 max:151 shoes: Lunge Neo Run

Wednesday Oct 9, 2019 #

Note
rhr:51

6 AM

Workout 7:24 [3]
ahr:90 max:117

4 PM

Running 43:39 intensity: (2 @0) + (5 @1) + (37 @2) + (23:50 @3) + (19:05 @4) 7.57 km (5:46 / km) +147m 5:16 / km
ahr:138 max:154 shoes: Lunge Neo Run

Workout 1:30 intensity: (1:15 @1) + (15 @2)
ahr:101 max:107

Tuesday Oct 8, 2019 #

Note
weight:69.2kg

7 AM

Cycling 29:08 intensity: (8 @1) + (2:16 @2) + (10:19 @3) + (15:58 @4) + (27 @5) 10.25 km (21.1 kph) +105m
ahr:140 max:159

4 PM

Cycling 33:39 intensity: (1:02 @1) + (4:14 @2) + (9:53 @3) + (17:53 @4) + (37 @5) 10.07 km (18.0 kph) +176m
ahr:139 max:160

5 PM

Running 20:11 intensity: (1 @1) + (1:31 @2) + (11:20 @3) + (7:19 @4) 3.25 km (6:12 / km) +73m 5:34 / km
ahr:137 max:156 shoes: Inov8 Trailtalon 250

Monday Oct 7, 2019 #

Note
rhr:47

4 PM

Strength 32:36 [3]
ahr:77 max:136

Sunday Oct 6, 2019 #

Note
weight:69.8kg

8 PM

Workout 12:52 [2]
ahr:88 max:105

Saturday Oct 5, 2019 #

Note
weight:69.9kg (injured)

Note
rhr:51

12 PM

Cycling 11:39 intensity: (38 @0) + (1:33 @1) + (2:40 @2) + (1:50 @3) + (4:58 @4) 2.92 km (15.0 kph) +73m
ahr:127 max:153

Orienteering 50:58 intensity: (6 @1) + (12:19 @2) + (23:42 @3) + (14:45 @4) + (6 @5) ** 4.87 km (10:28 / km) +98m 9:31 / km
ahr:132 max:159 spiked:14/17c shoes: VJ Integrator 17 StarStud

Old map that has changed a lot. So objects were sometimes hard to identify and hard to reach.

Cycling 9:25 intensity: (31 @0) + (2:24 @1) + (3:49 @2) + (2:10 @3) + (31 @4) 2.92 km (18.6 kph) +26m
ahr:112 max:143

5 PM

Workout 26:31 intensity: (6:02 @0) + (13:27 @1) + (7:00 @2) + (2 @3)
ahr:97 max:123

Friday Oct 4, 2019 #

Note
(injured)

Note
rhr:43

5 PM

Running 17:43 intensity: (7 @1) + (1:11 @2) + (9:15 @3) + (7:10 @4) 3.07 km (5:46 / km) +68m 5:12 / km
ahr:136 max:154 shoes: Lunge Neo Run

8 PM

Workout 6:00 [2]
ahr:88 max:98

Thursday Oct 3, 2019 #

Note
weight:70.2kg (injured)

3 PM

Cycling 24:41 intensity: (45 @0) + (4:04 @1) + (6:04 @2) + (7:40 @3) + (6:08 @4) 6.59 km (16.0 kph) +135m
ahr:123 max:149

8 PM

Workout 14:06 intensity: (7:18 @0) + (6:08 @1) + (40 @2)
ahr:85 max:111

Wednesday Oct 2, 2019 #

Note
(injured)

Tuesday Oct 1, 2019 #

Note
(injured)

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