Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Running12 9:31:03 60.56(9:26) 97.46(5:52) 1561
  Orienteering7 8:37:59 32.53(15:55) 52.35(9:54) 1023100 /106c94%
  Workout32 8:35:57
  Cycling10 6:26:09 83.48(13.0/h) 134.35(20.9/h) 1507
  Hiking1 1:16:50 3.26(23:36) 5.24(14:40) 121
  Strength1 19:02
  Spinning1 5:05
  Total57 34:52:05 179.83 289.4 4213100 /106c94%
  [1-5]57 34:30:00
averages - rhr:52 weight:69.9kg

«»
2:54
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Mar 31, 2020 #

Note
rhr:54 weight:70kg

6 AM

Workout 13:27 [3]
ahr:77 max:120

5 PM

Running long 1:34:48 intensity: (12 @0) + (24 @1) + (2:53 @2) + (58:20 @3) + (32:59 @4) 16.11 km (5:53 / km) +238m 5:29 / km
ahr:137 max:157 shoes: Lunge Neo Run

9 PM

Workout (streching) 10:53 [1]
ahr:94 max:111

Monday Mar 30, 2020 #

Note
rhr:49

6 AM

Workout 10:14 [3]
ahr:73 max:134

5 PM

Workout (Yoga) 28:44 [1]
ahr:69 max:95

Sunday Mar 29, 2020 #

Note
rhr:50 weight:70kg

8 AM

Workout 9:57 [2]
ahr:62 max:85

10 AM

Running warm up/down 12:32 intensity: (1 @0) + (11 @1) + (43 @2) + (4:39 @3) + (6:58 @4) 2.1 km (5:58 / km) +42m 5:26 / km
ahr:139 max:157 shoes: Inov8 Trailtalon 250

Orienteering 1:08:29 intensity: (25 @1) + (6:24 @2) + (24:05 @3) + (33:08 @4) + (4:27 @5) ** 9.49 km (7:13 / km) +218m 6:28 / km
ahr:140 max:163 spiked:9/9c shoes: Inov8 Trailtalon 250

Easy one as long jog.

Running warm up/down 11:54 intensity: (10 @2) + (7:56 @3) + (3:48 @4) 2.13 km (5:36 / km) +22m 5:19 / km
ahr:136 max:157 shoes: Inov8 Trailtalon 250

3 PM

Workout 21:29 [1]
ahr:85 max:109

Saturday Mar 28, 2020 #

Note
rhr:51

10 AM

Running tempo (Fartlek) 47:44 intensity: (1 @0) + (19 @1) + (47 @2) + (10:15 @3) + (21:59 @4) + (14:23 @5) 8.32 km (5:44 / km) +168m 5:13 / km
ahr:150 max:175 shoes: asics GEL-Kanaku 2

1 PM

Workout 49:22 [3]
ahr:78 max:128

Friday Mar 27, 2020 #

Note
rhr:50 weight:70.5kg

5 PM

Cycling 1:11:19 intensity: (13 @0) + (9:22 @1) + (25:08 @2) + (24:26 @3) + (11:17 @4) + (53 @5) 24.84 km (20.9 kph) +286m
ahr:123 max:166

8 PM

Workout (Yoga) 32:34 [2]
ahr:70 max:113

Thursday Mar 26, 2020 #

Note
rhr:59

6 AM

Workout 8:03 [3]
ahr:89 max:110

5 PM

Running (memos) 33:59 intensity: (12 @0) + (1:02 @1) + (4:54 @2) + (12:45 @3) + (14:39 @4) + (27 @5) 4.72 km (7:12 / km) +146m 6:14 / km
ahr:135 max:160 shoes: asics GEL-Kanaku 2

Jukola 2016 memos. 18/18 right.
6 PM

Workout (streching) 16:55 [1]
ahr:84 max:126

Wednesday Mar 25, 2020 #

Note
rhr:49

6 AM

Workout 3:19 [3]
ahr:93 max:116

7 PM

Workout (Yoga) 35:31 [2]
ahr:64 max:92

Started a Yoga class on Gymondo

Tuesday Mar 24, 2020 #

Note
rhr:51 weight:70kg

6 AM

Workout 10:22 [2]
ahr:86 max:105

5 PM

Running 1:10:04 intensity: (4 @0) + (6 @1) + (3:45 @2) + (30:56 @3) + (35:13 @4) 12.25 km (5:43 / km) +218m 5:15 / km
ahr:138 max:156 shoes: Lunge Neo Run

Monday Mar 23, 2020 #

Note
rhr:44

6 AM

Workout 9:45 [3]
ahr:72 max:90

8 PM

Workout 21:59 [3]
ahr:84 max:124

Sunday Mar 22, 2020 #

Note
rhr:61 weight:69.3kg

1 PM

Running warm up/down 5:46 intensity: (3 @0) + (6 @1) + (21 @2) + (1:40 @3) + (3:36 @4) 1.01 km (5:43 / km) +32m 4:57 / km
ahr:139 max:150 shoes: asics GEL-Kanaku 2

Orienteering 1:23:10 intensity: (1:12 @1) + (12:40 @2) + (37:22 @3) + (31:08 @4) + (48 @5) ** 9.71 km (8:34 / km) +185m 7:49 / km
ahr:135 max:159 spiked:11/11c shoes: asics GEL-Kanaku 2

Easy couse as long jog. My hip seemed fine with the running but I had heavy legs from all the cycling.

Running warm up/down 9:56 intensity: (18 @2) + (5:12 @3) + (4:26 @4) 1.56 km (6:21 / km) +41m 5:37 / km
ahr:139 max:157 shoes: asics GEL-Kanaku 2

6 PM

Workout 9:41 [2]
ahr:90 max:104

Saturday Mar 21, 2020 #

Note
rhr:44

11 AM

Workout 23:28 [3]
ahr:115 max:159

1 PM

Running warm up/down 4:07 intensity: (3 @2) + (13 @3) + (3:19 @4) + (32 @5) 0.73 km (5:40 / km) +25m 4:50 / km
ahr:149 max:162 shoes: VJ Integrator 17 StarStud

Orienteering 35:49 intensity: (3 @1) + (2:19 @2) + (13:39 @3) + (16:38 @4) + (3:10 @5) *** 3.73 km (9:36 / km) +134m 8:08 / km
ahr:141 max:166 spiked:8/10c shoes: VJ Integrator 17 StarStud

I think it was too easy for my knowledge of the map.

Running warm up/down 2:55 intensity: (2:19 @3) + (36 @4) 0.54 km (5:25 / km)
ahr:134 max:141 shoes: VJ Integrator 17 StarStud

5 PM

Workout (streching) 17:02 [1]
ahr:74 max:90

Friday Mar 20, 2020 #

Note
weight:69.3kg

7 AM

Cycling 29:44 intensity: (14 @1) + (1:14 @2) + (11:58 @3) + (15:26 @4) + (52 @5) 10.29 km (20.8 kph) +117m
ahr:140 max:164

3 PM

Cycling 33:47 intensity: (54 @1) + (3:15 @2) + (12:02 @3) + (17:23 @4) + (13 @5) 11.58 km (20.6 kph) +189m
ahr:138 max:159

Thursday Mar 19, 2020 #

Note
(injured)

7 AM

Cycling 29:08 intensity: (1 @1) + (1:36 @2) + (7:32 @3) + (19:12 @4) + (47 @5) 10.22 km (21.0 kph) +108m
ahr:142 max:164

5 PM

Cycling 31:20 intensity: (6 @0) + (1:50 @1) + (4:16 @2) + (11:07 @3) + (11:57 @4) + (2:04 @5) 10.52 km (20.1 kph) +175m
ahr:135 max:161

8 PM

Workout 6:29 [3]
ahr:94 max:114

Wednesday Mar 18, 2020 #

Note
weight:69.3kg (injured)

7 AM

Cycling 28:53 intensity: (1:32 @2) + (6:36 @3) + (17:48 @4) + (2:57 @5) 10.66 km (22.1 kph) +122m
ahr:145 max:162

4 PM

Cycling 31:52 intensity: (28 @1) + (4:26 @2) + (9:25 @3) + (17:33 @4) 10.77 km (20.3 kph) +174m
ahr:138 max:156

8 PM

Workout 23:18 intensity: (1:31 @0) + (5:33 @1) + (4:05 @2) + (7:37 @3) + (2:42 @4) + (1:50 @5)
ahr:121 max:176

Tuesday Mar 17, 2020 #

Note
rhr:58 (injured)

7 AM

Cycling 26:58 intensity: (3:10 @2) + (4:51 @3) + (17:27 @4) + (1:30 @5) 10.06 km (22.4 kph) +112m
ahr:143 max:160

4 PM

Cycling 1:15:32 intensity: (2:30 @1) + (41:51 @2) + (30:04 @3) + (1:07 @4) 27.56 km (21.9 kph) +125m
ahr:121 max:144

9 PM

Workout (streching) 15:29 [1]
ahr:67 max:79

Monday Mar 16, 2020 #

Note
weight:69.8kg (injured)

8 PM

Workout (streching) 8:10 [1]
ahr:81 max:102

Sunday Mar 15, 2020 #

Note
rhr:58 (injured)

4 PM

Running 47:44 intensity: (3 @1) + (1:58 @2) + (17:59 @3) + (27:44 @4) 8.21 km (5:49 / km) +110m 5:27 / km
ahr:140 max:157 shoes: asics GEL-Kanaku 2

Not so long as I still good problems with my hip.
8 PM

Workout 19:12 [2]
ahr:79 max:101

Saturday Mar 14, 2020 #

Note
rhr:64 (injured)

8 AM

Cycling 15:21 intensity: (10 @1) + (4:18 @2) + (10:53 @3) 3.98 km (15.6 kph) +69m
ahr:124 max:131 shoes: Inov8 Trailtalon 250

Orienteering 45:51 intensity: (11 @0) + (6:30 @1) + (10:21 @2) + (17:21 @3) + (11:17 @4) + (11 @5) ** 3.79 km (12:06 / km) +62m 11:12 / km
ahr:126 max:160 spiked:13/15c shoes: Inov8 Trailtalon 250

Set controls for our beginners training.

Orienteering 1:41:15 intensity: (5:12 @0) + (26:47 @1) + (52:31 @2) + (11:50 @3) + (4:55 @4) * 4.13 km (24:32 / km) +63m 22:47 / km
ahr:110 max:156 shoes: Inov8 Trailtalon 250

Going around (backwards) with one of the groups.

Cycling 12:15 intensity: (1 @0) + (1:10 @1) + (9:38 @2) + (1:26 @3) 3.87 km (19.0 kph) +31m
ahr:116 max:127 shoes: Inov8 Trailtalon 250

Friday Mar 13, 2020 #

Note
(injured)

Thursday Mar 12, 2020 #

Note
(injured)

Wednesday Mar 11, 2020 #

Note
weight:69.9kg

Note
(injured)

Tuesday Mar 10, 2020 #

6 PM

Running long 1:31:49 intensity: (2 @0) + (8 @1) + (3:24 @2) + (1:00:08 @3) + (28:00 @4) + (7 @5) 15.88 km (5:47 / km) +157m 5:31 / km
ahr:136 max:158 shoes: Asics DynaFlyte 3 SP

Monday Mar 9, 2020 #

Note
weight:70.7kg

6 AM

Workout 8:03 [3]
ahr:90 max:109

Sunday Mar 8, 2020 #

Event: 4. Orientierungslauf in Wiesloch (1. LRL BW)
 

Note
rhr:52

11 AM

Running warm up/down 13:21 intensity: (1 @1) + (17 @2) + (4:04 @3) + (7:39 @4) + (1:20 @5) 2.28 km (5:51 / km) +32m 5:28 / km
ahr:144 max:162 shoes: Inov8 Trailtalon 250

Orienteering race 1:10:30 intensity: (24 @3) + (39:10 @4) + (30:56 @5) ** 11.31 km (6:14 / km) +130m 5:54 / km
ahr:156 max:170 spiked:29/30c shoes: Inov8 Trailtalon 250

Not really exiting but I don´t think that you can get more out of the map.
8 PM

Workout (streching) 18:04 [1]
ahr:81 max:101

Saturday Mar 7, 2020 #

Note
rhr:49

1 PM

Hiking 1:16:50 intensity: (13:42 @0) + (55:48 @1) + (7:17 @2) + (3 @3) 5.24 km (14:40 / km) +121m 13:09 / km
ahr:94 max:126 shoes: Salomon XT Shigarri

Friday Mar 6, 2020 #

Note
(rest day)

Thursday Mar 5, 2020 #

Note
rhr:48 weight:70.4kg

6 AM

Workout 10:33 [4]
ahr:80 max:115

7 PM

Workout 26:49 [2]
ahr:68 max:88

Wednesday Mar 4, 2020 #

6 AM

Workout (streching) 14:33 [1]
ahr:77 max:122

4 PM

Running 46:27 intensity: (2 @0) + (8 @1) + (1:51 @2) + (16:03 @3) + (23:27 @4) + (4:56 @5) 8.12 km (5:43 / km) +167m 5:11 / km
ahr:142 max:167 shoes: asics GEL-Kanaku 2

Workout (streching) 5:59 [1]
ahr:104 max:118

Tuesday Mar 3, 2020 #

Note
rhr:48

6 AM

Workout 6:22 [3]
ahr:73 max:81

6 PM

Running 1:17:57 intensity: (2 @1) + (1:25 @2) + (38:03 @3) + (38:27 @4) 13.5 km (5:46 / km) +164m 5:27 / km
ahr:139 max:155 shoes: Lunge Neo Run

Monday Mar 2, 2020 #

6 AM

Workout 10:45 [3]
ahr:108 max:146

4 PM

Spinning warm up/down 5:05 intensity: (32 @0) + (2:04 @1) + (2:29 @2)
ahr:101 max:115

Strength 19:02 [3]
ahr:87 max:100

Sunday Mar 1, 2020 #

Note
weight:70.2kg

9 AM

Orienteering 1:35:06 intensity: (3:52 @1) + (14:42 @2) + (12:24 @3) + (49:27 @4) + (14:41 @5) *** 7.95 km (11:58 / km) +191m 10:41 / km
ahr:142 max:172 spiked:23/23c shoes: VJ Integrator 17 StarStud

Set controls fo our club champs.
1 PM

Orienteering 17:49 intensity: (1 @2) + (54 @3) + (6:15 @4) + (10:39 @5) ** 2.25 km (7:54 / km) +41m 7:15 / km
ahr:157 max:171 spiked:7/8c shoes: VJ Integrator 17 StarStud

Pick controls
8 PM

Workout 9:26 [2]
ahr:88 max:113

« Earlier | Later »