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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Running18 17:28:34 114.34(9:10) 184.01(5:42) 2332
  Workout27 7:18:01
  Cycling14 7:01:34 85.43(12.2/h) 137.49(19.6/h) 1873
  Fieldwork2 4:53:34 5.67(51:45) 9.13(32:09) 419
  Orienteering4 2:59:26 11.56(15:31) 18.6(9:39) 37932 /39c82%
  Total59 39:41:09 217.0 349.22 500232 /39c82%
  [1-5]59 39:32:24
averages - sleep:8.5 rhr:51 weight:70.7kg

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Friday Jul 31, 2020 #

9 PM

Running tempo 58:38 intensity: (9 @0) + (4 @1) + (3:07 @2) + (12:06 @3) + (43:12 @4) 11.19 km (5:14 / km) +92m 5:02 / km
ahr:142 max:155 shoes: Nike Flex 2014 Run

5 k in planned marathon speed (4:54 min/km) +warmup/cooldown

Thursday Jul 30, 2020 #

Note
weight:70.8kg

8 PM

Workout 21:47 [3]
ahr:94 max:117

Wednesday Jul 29, 2020 #

Note
rhr:53

6 AM

Workout 5:45 [3]
ahr:72 max:114

4 PM

Running 43:39 intensity: (4 @0) + (7 @1) + (3:21 @2) + (23:17 @3) + (16:50 @4) 7.49 km (5:50 / km) +147m 5:19 / km
ahr:135 max:156 shoes: Lunge Neo Run

10 PM

Workout (streching) 18:51 [1]
ahr:79 max:110

Tuesday Jul 28, 2020 #

Note
rhr:50 weight:70kg

7 AM

Cycling 28:10 intensity: (1:25 @1) + (7:36 @2) + (15:47 @3) + (3:22 @4) 10.11 km (21.5 kph) +103m
ahr:126 max:145

5 PM

Cycling 27:46 intensity: (1:22 @0) + (4:52 @1) + (7:49 @2) + (9:21 @3) + (4:22 @4) 6.86 km (14.8 kph) +168m
ahr:120 max:150

Running intervals 41:15 intensity: (4:56 @2) + (14:54 @3) + (9:45 @4) + (11:40 @5) 7.73 km (5:20 / km) +23m 5:16 / km
ahr:143 max:173 shoes: Nike Free 5.0+

10 x 400 m with 400 m rest (1:27, 1:31, 1:33, 1:30, 1:33, 1:33, 1:33, 1:33, 1:21, 1:27 min). Target: 1:35 min

Cycling 13:14 intensity: (4:56 @1) + (4:56 @2) + (2:22 @3) + (1:00 @4) 3.64 km (16.5 kph) +33m
ahr:113 max:141

8 PM

Workout 9:16 intensity: (47 @0) + (8:04 @1) + (25 @2)
ahr:95 max:111

Monday Jul 27, 2020 #

Note
rhr:52

4 PM

Running warm up/down 5:31 intensity: (1 @0) + (5 @1) + (9 @2) + (5:16 @3) 1.07 km (5:09 / km)
ahr:131 max:137 shoes: VJ Integrator 17 StarStud

Orienteering 36:04 intensity: (2 @0) + (3:50 @1) + (13:20 @2) + (15:05 @3) + (3:47 @4) 3.64 km (9:54 / km) +88m 8:50 / km
ahr:123 max:152 shoes: VJ Integrator 17 StarStud

Short course on a temporary permanent orienteering course as recovery run.

Running warm up/down 5:36 intensity: (1 @1) + (17 @2) + (2:47 @3) + (2:31 @4) 1.07 km (5:14 / km) +4m 5:09 / km
ahr:138 max:145 shoes: VJ Integrator 17 StarStud

8 PM

Workout 5:19 intensity: (2:23 @0) + (1:19 @1) + (26 @2) + (26 @3) + (45 @4)
ahr:97 max:146

Sunday Jul 26, 2020 #

Note
rhr:52 slept:8.5

9 AM

Running long 2:50:16 intensity: (5 @1) + (3:11 @2) + (1:27:22 @3) + (1:15:29 @4) + (4:09 @5) 28.23 km (6:02 / km) +415m 5:37 / km
ahr:140 max:169 shoes: Asics DynaFlyte 3 SP

Together with Jakob. With 5 sprints in the end.

Saturday Jul 25, 2020 #

Note
rhr:52

9 AM

Fieldwork 2:40:58 [1] 4.87 km (33:02 / km) +168m 28:11 / km
ahr:96 max:149 shoes: Salomon XT Shigarri

2 PM

Workout (Yoga) 28:24 [2]
ahr:87 max:121

3 PM

Cycling 17:26 intensity: (1:21 @1) + (10:53 @2) + (4:50 @3) + (22 @4) 5.89 km (20.3 kph) +53m
ahr:119 max:144

8 PM

Cycling 20:36 intensity: (58 @1) + (3:35 @2) + (15:46 @3) + (17 @4) 5.56 km (16.2 kph) +44m
ahr:126 max:141

Friday Jul 24, 2020 #

6 AM

Workout 5:29 [3]
ahr:72 max:100

5 PM

Running tempo (Fartlek) 1:12:06 intensity: (4 @1) + (5:03 @2) + (26:50 @3) + (25:33 @4) + (14:36 @5) 11.9 km (6:03 / km) +291m 5:24 / km
ahr:142 max:177 shoes: NVII Crazy Lite F2

Fartlek around the Strava segments around my home. Got a ew PB on a segment I had already the crown and got the crowm back on another from Jakob.

Thursday Jul 23, 2020 #

Note
weight:70.8kg

7 AM

Cycling 28:18 intensity: (47 @1) + (7:04 @2) + (15:11 @3) + (5:16 @4) 10.37 km (22.0 kph) +106m
ahr:129 max:150

4 PM

Cycling 31:59 intensity: (47 @0) + (6:04 @1) + (9:23 @2) + (8:36 @3) + (7:09 @4) 10.06 km (18.9 kph) +177m
ahr:122 max:155

9 PM

Workout 27:33 [1]
ahr:73 max:102

Wednesday Jul 22, 2020 #

Note
rhr:63 weight:71.1kg

6 AM

Workout 9:36 [3]
ahr:90 max:103

4 PM

Running 53:40 intensity: (21 @0) + (3:39 @1) + (21:23 @2) + (27:32 @3) + (45 @4) 7.6 km (7:04 / km) +149m 6:26 / km
ahr:121 max:144 shoes: asics FujiTrabuco Pro

Tuesday Jul 21, 2020 #

Note
rhr:60

7 AM

Cycling 27:47 intensity: (45 @1) + (4:23 @2) + (10:00 @3) + (12:39 @4) 10.57 km (22.8 kph) +114m
ahr:135 max:155

5 PM

Cycling 33:12 intensity: (12 @0) + (2:53 @1) + (12:04 @2) + (11:11 @3) + (6:52 @4) 10.92 km (19.7 kph) +178m
ahr:124 max:145

6 PM

Running intervals 59:19 intensity: (5 @1) + (1:10 @2) + (14:27 @3) + (28:48 @4) + (14:49 @5) 11.36 km (5:13 / km) +62m 5:05 / km
ahr:147 max:169 shoes: Nike Flex 2014 Run

3x 1600 m, targte 07:00 min (7:02, 6:55, 6:50 min) +warmup/cooldown

Monday Jul 20, 2020 #

Note
rhr:50 weight:70.5kg

6 AM

Workout 5:47 [3]
ahr:70 max:82

5 PM

Running 43:54 intensity: (4 @1) + (1:04 @2) + (28:02 @3) + (14:44 @4) 7.62 km (5:46 / km) +88m 5:27 / km
ahr:137 max:151 shoes: Lunge Neo Run

Sunday Jul 19, 2020 #

Note
rhr:59

8 AM

Workout (Yoga) 10:46 [1]
ahr:77 max:120

9 AM

Running long 2:18:31 intensity: (28 @2) + (6:45 @3) + (1:52:03 @4) + (19:15 @5) 24.85 km (5:34 / km) +240m 5:19 / km
ahr:150 max:168 shoes: Asics DynaFlyte 3 SP

LIttle boring track but with less climb to take care of my leg. No shadow so the sun was hard in the end + no food during training.
4 PM

Workout (streching) 16:33 [1]
ahr:100 max:120

Saturday Jul 18, 2020 #

10 AM

Fieldwork 2:12:36 [1] 4.26 km (31:09 / km) +251m 24:04 / km
shoes: Salomon XT Shigarri

9 PM

Workout (Yoga) 28:46 [1]
ahr:78 max:103

Friday Jul 17, 2020 #

Note
weight:71.1kg

8 PM

Running 36:46 intensity: (6 @1) + (56 @2) + (13:12 @3) + (21:20 @4) + (1:12 @5) 6.58 km (5:35 / km) +115m 5:08 / km
ahr:142 max:160

Workout (streching) 7:10 [1]
ahr:100 max:117

Thursday Jul 16, 2020 #

Note
rhr:47

6 AM

Workout 8:31 [3]
ahr:67 max:95

5 PM

Running 47:28 intensity: (22 @2) + (16:36 @3) + (29:31 @4) + (59 @5) 8.56 km (5:33 / km) +93m 5:15 / km
ahr:142 max:162 shoes: NVII Crazy Lite F2

Tested new shoes (fine) and my leg (not sure).
8 PM

Workout (streching) 9:33 [1]
ahr:87 max:102

Wednesday Jul 15, 2020 #

Note
rhr:57 weight:72.1kg (injured)

7 PM

Workout 42:16 [2]
ahr:70 max:132

Tuesday Jul 14, 2020 #

Note
rhr:45 (injured)

5 PM

Workout (streching) 19:55 [1]
ahr:58 max:80

Monday Jul 13, 2020 #

Note
rhr:44 weight:71.2kg (injured)

6 PM

Workout (Yoga) 11:09 [1]
ahr:66 max:85

Sunday Jul 12, 2020 #

Note
(injured)

Saturday Jul 11, 2020 #

Note
(injured)

10 AM

Running 37:41 intensity: (9 @1) + (2:23 @2) + (27:56 @3) + (7:13 @4) 6.98 km (5:24 / km) +27m 5:18 / km
ahr:135 max:154 shoes: Nike Flex 2014 Run

Still problems with my calf. So skipped the speed part of the session.

Friday Jul 10, 2020 #

Note
rhr:55

7 AM

Cycling 27:53 intensity: (2:27 @1) + (8:24 @2) + (14:29 @3) + (2:33 @4) 10.06 km (21.6 kph) +100m
ahr:124 max:147

3 PM

Cycling 33:42 intensity: (1:06 @0) + (2:37 @1) + (7:44 @2) + (14:07 @3) + (8:08 @4) 10.65 km (19.0 kph) +180m
ahr:126 max:152

8 PM

Workout (Yoga) 32:29 [1]
ahr:74 max:122

Thursday Jul 9, 2020 #

Note
rhr:57 (injured)

4 PM

Orienteering 1:00:36 intensity: (15 @0) + (3:21 @1) + (25:13 @2) + (22:01 @3) + (9:46 @4) *** 4.9 km (12:21 / km) +113m 11:05 / km
ahr:124 max:153 spiked:10/12c shoes: VJ Integrator 17 StarStud

Wednesday Jul 8, 2020 #

Note
rhr:52 weight:70.5kg (injured)

8 PM

Workout 12:26 [3]
ahr:77 max:143

Tuesday Jul 7, 2020 #

Note
rhr:37

7 AM

Cycling 28:04 intensity: (2 @0) + (17 @1) + (6:43 @2) + (15:51 @3) + (5:11 @4) 10.4 km (22.2 kph) +117m
ahr:130 max:153

5 PM

Cycling 30:52 intensity: (11 @0) + (1:13 @1) + (1:27 @2) + (11:53 @3) + (13:17 @4) + (2:51 @5) 11.16 km (21.7 kph) +186m
ahr:138 max:166

6 PM

Running tempo 55:27 intensity: (3 @0) + (3 @1) + (4:11 @2) + (13:41 @3) + (23:29 @4) + (14:00 @5) 10.6 km (5:14 / km) +181m 4:49 / km
ahr:146 max:166 shoes: Inov8 Trailtalon 250

3x 10 min in hilly terrain (2,29 km/4:22 min/km, 2,24 km/4:28 min/km, 2,26 km/4:26 min/km) +warmup/cooldown

Monday Jul 6, 2020 #

Note
rhr:40 weight:69.9kg

6 PM

Workout 34:23 [3]
ahr:68 max:139

Sunday Jul 5, 2020 #

Note
rhr:38 weight:69.8kg

10 AM

Orienteering 49:40 intensity: (5 @0) + (5 @1) + (24 @2) + (8:34 @3) + (27:55 @4) + (12:37 @5) *** 7.16 km (6:56 / km) +153m 6:16 / km
ahr:149 max:170 spiked:13/13c shoes: VJ Integrator 17 StarStud

Partner memory-O together with Jakob.

Running warm up/down 7:24 intensity: (7 @2) + (2:20 @3) + (4:29 @4) + (28 @5) 0.95 km (7:47 / km) +40m 6:26 / km
ahr:143 max:161 shoes: VJ Integrator 17 StarStud

4 PM

Orienteering intervals 33:06 intensity: (3 @1) + (5:07 @2) + (10:11 @3) + (15:51 @4) + (1:54 @5) ** 2.89 km (11:26 / km) +26m 10:57 / km
ahr:139 max:166 spiked:9/14c shoes: VJ Integrator 17 StarStud

O-Intervals. Didn´t work well 9,10, 13. Map wasn´t very acurate there anymore.
8 PM

Workout 7:40 [2]
ahr:81 max:103

Saturday Jul 4, 2020 #

1 PM

Running long 1:42:29 intensity: (2 @0) + (5 @1) + (2:02 @2) + (30:45 @3) + (1:06:57 @4) + (2:38 @5) 17.66 km (5:48 / km) +237m 5:26 / km
ahr:142 max:162 shoes: asics FujiTrabuco Pro

8 PM

Workout (Yoga) 16:21 [1]
ahr:77 max:112

Friday Jul 3, 2020 #

Note
(rest day)

Thursday Jul 2, 2020 #

Note
rhr:46

7 AM

Cycling 28:31 intensity: (5 @0) + (3:40 @1) + (8:38 @2) + (14:42 @3) + (1:26 @4) 10.04 km (21.1 kph) +102m
ahr:122 max:143

4 PM

Cycling 28:22 intensity: (28 @0) + (5:44 @1) + (8:01 @2) + (7:11 @3) + (6:58 @4) 6.94 km (14.7 kph) +179m
ahr:122 max:153

Running intervals 30:19 intensity: (6 @1) + (7:26 @2) + (3:38 @3) + (8:51 @4) + (10:18 @5) 5.55 km (5:27 / km)
ahr:144 max:174 shoes: Asics DynaFlyte 3 SP

3x 500 m (1:45, 1:46, 1:46, 1:47, 1:44, 1:48, 1:46, 1:49 min)

Cycling 15:42 intensity: (3 @0) + (4:41 @1) + (7:29 @2) + (3:29 @3) 4.25 km (16.2 kph) +33m
ahr:113 max:138

8 PM

Workout (streching) 17:09 [1]
ahr:102 max:122

Wednesday Jul 1, 2020 #

Note
rhr:56 weight:70.8kg

4 PM

Running 38:35 intensity: (2 @0) + (11 @1) + (3:10 @2) + (17:14 @3) + (13:05 @4) + (4:53 @5) 7.01 km (5:30 / km) +128m 5:02 / km
ahr:140 max:175 shoes: Lunge Neo Run

Workout 2:59 intensity: (15 @0) + (1:16 @1) + (1:28 @2)
ahr:102 max:114

6 PM

Workout 22:08 [3]
ahr:89 max:128

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