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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Cycling18 11:46:47 153.36(13.0/h) 246.81(21.0/h) 3199
  Running11 8:50:09 57.4(9:14) 92.38(5:44) 1314
  Orienteering10 7:35:12 25.17(18:05) 40.51(11:14) 115374 /87c85%
  Workout18 4:30:18
  Hiking2 2:53:00 5.79(29:52) 9.32(18:34) 79
  Strength2 1:04:59
  Athletics2 45:35
  Total60 37:26:00 241.73 389.02 574574 /87c85%
  [1-5]60 36:29:38
averages - rhr:54 weight:69.2kg

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Saturday Oct 31, 2020 #

Note
rhr:58

9 AM

Orienteering 1:20:50 intensity: (4:54 @0) + (15:44 @1) + (17:43 @2) + (33:30 @3) + (8:50 @4) + (9 @5) *** 7.34 km (11:01 / km) +196m 9:43 / km
ahr:119 max:158 spiked:6/9c shoes: NVII Crazy Lite F2

Set controls.
2 PM

Orienteering 15:42 [3] ** 2.3 km (6:50 / km) +106m 5:33 / km
ahr:115 max:149 spiked:1/1c shoes: NVII Crazy Lite F2

Pick 1 control.
3 PM

Orienteering 42:23 intensity: (5 @1) + (3:22 @2) + (9:15 @3) + (22:33 @4) + (7:08 @5) *** 4.5 km (9:25 / km) +123m 8:17 / km
ahr:145 max:172 spiked:5/5c shoes: NVII Crazy Lite F2

Pick controls.

Friday Oct 30, 2020 #

Note
rhr:55 weight:68.8kg

9 AM

Orienteering 43:17 intensity: (1:36 @0) + (4:20 @1) + (8:42 @2) + (11:12 @3) + (16:29 @4) + (58 @5) *** 3.43 km (12:36 / km) +87m 11:12 / km
ahr:130 max:168 spiked:8/8c shoes: NVII Terra Dobb

Set controls for the score training.
11 AM

Orienteering 53:45 intensity: (2:52 @0) + (8:15 @1) + (11:46 @2) + (18:46 @3) + (12:02 @4) + (4 @5) *** 4.55 km (11:48 / km) +134m 10:17 / km
ahr:123 max:159 spiked:11/11c shoes: NVII Terra Dobb

Re arange controls for the afternoon session.
1 PM

Running warm up/down 3:32 intensity: (1 @0) + (5 @1) + (15 @2) + (1:45 @3) + (1:25 @4) + (1 @5) 0.48 km (7:22 / km) +19m 6:09 / km
ahr:137 max:162 shoes: NVII Terra Dobb

2 PM

Orienteering 9:52 intensity: (28 @1) + (1:16 @2) + (5:05 @3) + (3:03 @4) ** 1.26 km (7:49 / km) +30m 7:00 / km
ahr:132 max:145 spiked:0/1c shoes: NVII Terra Dobb

Pick 1 control.
8 PM

Workout (Yoga) 20:30 [1]
ahr:73 max:104

Thursday Oct 29, 2020 #

Note
rhr:57

9 AM

Orienteering 41:20 intensity: (1:06 @0) + (16:11 @1) + (10:58 @2) + (6:59 @3) + (5:58 @4) + (8 @5) ** 2.29 km (18:04 / km) +50m 16:17 / km
ahr:114 max:162 spiked:6/7c shoes: NVII Terra Dobb

Set controls.
11 AM

Hiking 20:28 intensity: (2:38 @1) + (12:00 @2) + (3:44 @3) + (1:48 @4) + (18 @5) 1.99 km (10:18 / km) +66m 8:50 / km
ahr:118 max:162 shoes: NVII Terra Dobb

Brought some change clothes to the finish area.
12 PM

Orienteering 1:00:25 intensity: (23 @0) + (7:12 @1) + (20:46 @2) + (27:00 @3) + (5:04 @4) *** 3.69 km (16:22 / km) +79m 14:47 / km
ahr:122 max:150 spiked:11/12c shoes: NVII Terra Dobb

Pick control. Couldn´t find no. 208. Quite sure that it wasn´t in the right place.

Wednesday Oct 28, 2020 #

Note
rhr:60 weight:70.4kg

3 PM

Running 45:18 intensity: (4 @1) + (6 @2) + (9:11 @3) + (32:32 @4) + (3:25 @5) 8.16 km (5:33 / km) +165m 5:03 / km
ahr:145 max:162 shoes: asics FujiTrabuco Pro

9 PM

Workout (Yoga) 35:55 [2]
ahr:87 max:118

Tuesday Oct 27, 2020 #

Note
(rest day)

Monday Oct 26, 2020 #

Note
(rest day)

Sunday Oct 25, 2020 #

Note
rhr:48

11 AM

Cycling 7:26 intensity: (13 @0) + (53 @1) + (1:13 @2) + (4:51 @3) + (16 @4) 3.14 km (25.3 kph) +16m
ahr:124 max:140

Cycling 1:52 intensity: (10 @3) + (48 @4) + (54 @5) 1.01 km (32.5 kph) +8m
ahr:155 max:173

200 m sprint with flying start,

Cycling 6:18 intensity: (2:44 @2) + (3:12 @3) + (22 @4) 2.12 km (20.2 kph) +20m
ahr:124 max:140

1 PM

Hiking 2:32:32 intensity: (25:04 @0) + (1:07:44 @1) + (55:46 @2) + (3:35 @3) + (23 @4) 7.33 km (20:48 / km) +13m 20:37 / km
ahr:100 max:157 shoes: Merrel Vertis Ventilator

Saturday Oct 24, 2020 #

Note
rhr:57

4 PM

Running 2:03:40 intensity: (4 @0) + (7 @1) + (22 @2) + (51:02 @3) + (1:12:05 @4) 21.93 km (5:38 / km) +200m 5:24 / km
ahr:140 max:155 shoes: Karhu Iconi Ortix 2020

8 PM

Workout (Yoga) 27:26 [2]
ahr:82 max:105

Friday Oct 23, 2020 #

Note
weight:69.4kg (rest day)

Thursday Oct 22, 2020 #

7 AM

Cycling 29:04 intensity: (38 @1) + (5:17 @2) + (16:35 @3) + (6:34 @4) 10.65 km (22.0 kph) +111m
ahr:131 max:157

4 PM

Cycling 31:14 intensity: (59 @1) + (5:44 @2) + (17:41 @3) + (6:50 @4) 11.13 km (21.4 kph) +185m
ahr:130 max:146

Wednesday Oct 21, 2020 #

Note
weight:67.9kg (rest day)

Tuesday Oct 20, 2020 #

7 AM

Cycling 27:48 intensity: (15 @1) + (6:32 @2) + (13:59 @3) + (7:02 @4) 10.56 km (22.8 kph) +123m
ahr:131 max:155

5 PM

Cycling 42:25 [3] 13.68 km (19.4 kph) +210m

Monday Oct 19, 2020 #

Note
rhr:52

7 AM

Cycling 27:36 intensity: (11 @1) + (4:57 @2) + (10:09 @3) + (12:19 @4) 10.06 km (21.9 kph) +114m
ahr:135 max:152

5 PM

Cycling 29:29 intensity: (1:04 @1) + (2:02 @2) + (14:01 @3) + (12:22 @4) 10.59 km (21.6 kph) +189m
ahr:136 max:155

8 PM

Workout 20:21 intensity: (7:03 @0) + (11:42 @1) + (1:25 @2) + (11 @3)
ahr:89 max:126

Sunday Oct 18, 2020 #

10 AM

Cycling 2:13:20 intensity: (15:19 @1) + (58:43 @2) + (43:44 @3) + (15:16 @4) + (18 @5) 48.42 km (21.8 kph) +552m
ahr:121 max:161

1 PM

Workout 9:20 [3]
ahr:96 max:143

3 PM

Athletics 15:35 [2]
ahr:93 max:114 shoes: Lunge Neo Run

Saturday Oct 17, 2020 #

Note
rhr:55

5 PM

Workout 9:34 [2]
ahr:91 max:117

Running 38:24 intensity: (3 @1) + (1:08 @2) + (13:13 @3) + (22:17 @4) + (1:43 @5) 5.56 km (6:54 / km) +191m 5:54 / km
ahr:142 max:163 shoes: asics FujiTrabuco Pro

Some off track/trail running. Not very motivated.

Friday Oct 16, 2020 #

Note
rhr:49 weight:69kg

5 PM

Strength 44:00 [3]
ahr:101 max:147

8 PM

Workout (Yoga) 18:37 [2]
ahr:73 max:129

Thursday Oct 15, 2020 #

Note
rhr:57

4 PM

Running intervals 36:37 intensity: (19 @1) + (4:44 @2) + (14:10 @3) + (5:53 @4) + (11:31 @5) 7.09 km (5:10 / km) +105m 4:48 / km
ahr:142 max:169 shoes: Nike Free 5.0+

4x 1km (3:56, 3:56, 3:58, 3:57 min) +warmup/cooldown

Wednesday Oct 14, 2020 #

Note
rhr:56 weight:69.4kg

4 PM

Running 37:47 intensity: (48 @2) + (14:10 @3) + (20:55 @4) + (1:54 @5) 7.01 km (5:23 / km) +130m 4:56 / km
ahr:141 max:165 shoes: Lunge Neo Run

Workout (streching) 3:42 [1]
ahr:102 max:115

8 PM

Workout 14:23 [2]
ahr:99 max:126

Tuesday Oct 13, 2020 #

5 PM

Running long 1:56:25 intensity: (3 @0) + (4 @1) + (4:28 @2) + (1:10:14 @3) + (41:36 @4) 20.1 km (5:47 / km) +248m 5:27 / km
ahr:137 max:156 shoes: Karhu Iconi Ortix 2020

9 PM

Workout (streching) 12:51 [1]
ahr:96 max:113

Monday Oct 12, 2020 #

6 PM

Workout (Yoga) 10:31 [1]
ahr:69 max:79

8 PM

Strength 20:59 intensity: (42 @0) + (4:28 @1) + (12:04 @2) + (3:36 @3) + (9 @4)
ahr:112 max:146

Back to the gym

Sunday Oct 11, 2020 #

Note
rhr:52

11 AM

Workout (Yoga) 27:37 [2]
ahr:93 max:138

2 PM

Athletics 30:00 [3]
shoes: Karhu Iconi Ortix 2020

Saturday Oct 10, 2020 #

Note
weight:69.2kg

4 PM

Orienteering 49:56 intensity: (4 @0) + (25 @1) + (13:29 @2) + (26:29 @3) + (9:22 @4) + (7 @5) *** 4.4 km (11:21 / km) +134m 9:51 / km
ahr:129 max:158 spiked:10/10c shoes: NVII Terra Dobb

#NichtderArgeAlp
No ArgeAlp this weekend. So I had to make my own small hill climbing orienteering. NIce except around control 9 were it was very green now.

Friday Oct 9, 2020 #

Note
weight:69kg

7 AM

Cycling 27:50 intensity: (24 @1) + (4:15 @2) + (12:32 @3) + (9:49 @4) + (50 @5) 10.08 km (21.7 kph) +106m
ahr:134 max:167

3 PM

Cycling 29:20 intensity: (1 @0) + (47 @1) + (32 @2) + (8:08 @3) + (14:41 @4) + (5:11 @5) 10.64 km (21.8 kph) +183m
ahr:145 max:164

5 PM

Running intervals 20:05 intensity: (4 @1) + (8 @2) + (2:25 @3) + (6:03 @4) + (11:25 @5) 3.97 km (5:04 / km) +57m 4:44 / km
ahr:155 max:172 shoes: Inov8 Trailtalon 250

10x 1 min with 0.5 min rest (0.26, 0.23, 0.26, 0.29, 0.25, 0.24, 0.25, 0.26, 0.24, 0.27 km) +warmup/cooldown
8 PM

Workout (Yoga) 9:14 intensity: (28 @0) + (6:37 @1) + (2:09 @2)
ahr:99 max:112

Thursday Oct 8, 2020 #

7 AM

Cycling 27:28 intensity: (28 @1) + (5:24 @2) + (7:00 @3) + (11:57 @4) + (2:39 @5) 10.58 km (23.1 kph) +120m
ahr:137 max:162

4 PM

Cycling 1:04:31 intensity: (1 @0) + (1:31 @1) + (25:10 @2) + (27:21 @3) + (10:28 @4) 23.71 km (22.1 kph) +231m
ahr:126 max:155

Wednesday Oct 7, 2020 #

5 PM

Cycling 46:43 intensity: (1:04 @0) + (8:56 @1) + (20:10 @2) + (8:46 @3) + (7:47 @4) 16.57 km (21.3 kph) +189m
ahr:118 max:153

Tuesday Oct 6, 2020 #

Note
rhr:46

5 PM

Running 1:15:37 intensity: (5 @0) + (7 @1) + (3:13 @2) + (52:05 @3) + (20:07 @4) 13.54 km (5:35 / km) +113m 5:22 / km
ahr:135 max:153 shoes: Karhu Iconi Ortix 2020

9 PM

Workout 7:55 [3]
ahr:82 max:108

Monday Oct 5, 2020 #

Note
weight:69.4kg

7 AM

Cycling 27:44 intensity: (48 @1) + (7:43 @2) + (14:00 @3) + (5:13 @4) 10.05 km (21.7 kph) +108m
ahr:128 max:147

4 PM

Cycling 32:19 intensity: (8 @0) + (1:42 @1) + (8:21 @2) + (15:31 @3) + (6:37 @4) 10.06 km (18.7 kph) +186m
ahr:128 max:153

8 PM

Workout (Yoga) 9:47 [1]
ahr:73 max:94

Sunday Oct 4, 2020 #

Event: 3. LRL Baden-Württemberg BWM Mittel
 
7 AM

Workout 9:51 intensity: (7:30 @0) + (2:21 @1)
ahr:81 max:101

11 AM

Running warm up/down 2:31 intensity: (8 @1) + (13 @2) + (33 @3) + (1:37 @4) 0.35 km (7:08 / km) +30m 5:00 / km
ahr:137 max:153 shoes: NVII Crazy Lite F2

Warmup part 1.

Running warm up/down 4:45 intensity: (5 @2) + (12 @3) + (4:28 @4) 0.71 km (6:43 / km) +6m 6:27 / km
ahr:149 max:157 shoes: NVII Crazy Lite F2

Warmup part 2.

Orienteering race 57:42 intensity: (21 @1) + (4 @2) + (29 @3) + (25:27 @4) + (31:21 @5) *** 6.74 km (8:33 / km) +215m 7:23 / km
ahr:157 max:184 spiked:16/23c shoes: NVII Crazy Lite F2

To many mistakes. At least 8 min most probaply more than 10 min. Problems with the scale (1:7,500) and in some parts with the map. No working error minimizing strategy. 5th place in the championship ranking.

H19 - Splits

Saturday Oct 3, 2020 #

11 AM

Running intervals (memos) 25:28 intensity: (13 @0) + (34 @1) + (2:20 @2) + (7:22 @3) + (10:52 @4) + (4:07 @5) 3.47 km (7:20 / km) +50m 6:51 / km
ahr:142 max:179 shoes: Inov8 Trailtalon 250

Short memo (Jukola easy) round. 15/17 OK
3 PM

Cycling 56:08 intensity: (4:58 @1) + (18:31 @2) + (23:21 @3) + (9:18 @4) 12.89 km (13.8 kph) +247m
ahr:125 max:153

8 PM

Workout 11:40 intensity: (2:47 @0) + (7:14 @1) + (1:39 @2)
ahr:95 max:116

Friday Oct 2, 2020 #

Note
rhr:54 weight:69.4kg

7 AM

Cycling 27:31 intensity: (10 @1) + (4:17 @2) + (9:00 @3) + (12:00 @4) + (2:04 @5) 10.57 km (23.0 kph) +120m
ahr:137 max:162

4 PM

Cycling 30:41 intensity: (1:06 @1) + (4:32 @2) + (13:42 @3) + (10:44 @4) + (37 @5) 10.31 km (20.2 kph) +181m
ahr:134 max:159

7 PM

Workout (Yoga) 11:04 [1]
ahr:72 max:89

Thursday Oct 1, 2020 #

Note
(rest day)

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