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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Jun 30, 2023:

activity # timemileskm+m
  Running14 9:56:00 60.84(9:48) 97.91(6:05) 1834
  Orienteering5 5:48:01 20.59(16:54) 33.14(10:30) 16656 /69c81%
  Cycling9 5:32:52 72.1(13.0/h) 116.04(20.9/h) 1555
  Fieldwork2 3:43:42 4.9(45:39) 7.89(28:22) 114
  Yoga6 2:21:51
  Strength2 1:18:03
  Stretching7 51:09
  Hiking1 46:04 1.81(25:31) 2.91(15:51)
  Workout3 41:17
  Spinning1 7:20
  Total43 31:06:19 160.24 257.88 366756 /69c81%
  [1-5]43 30:24:05
averages - weight:70kg

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Friday Jun 30, 2023 #

Note
weight:69.5kg (rest day)

Thursday Jun 29, 2023 #

4 PM

Running tempo 27:43 intensity: (7 @0) + (23 @1) + (1:36 @2) + (12:48 @3) + (12:45 @4) + (4 @5) 5.51 km (5:02 / km)
ahr:144 max:165 shoes: Karhu Iconi Ortix Hivo

3 k fast (12:57 min) +warmup/cooldown

Stretching 2:31 [1]
ahr:98 max:106

Wednesday Jun 28, 2023 #

4 PM

Spinning warm up/down 7:20 [2]
ahr:99 max:107

Strength 47:30 [3]
ahr:62 max:96

Tuesday Jun 27, 2023 #

Note
weight:70kg

6 AM

Running 58:09 intensity: (4 @0) + (6 @1) + (12:50 @2) + (44:05 @3) + (1:04 @4) 10.06 km (5:47 / km) +109m 5:29 / km
ahr:134 max:150 shoes: Nike Air Zoom Pegasus 39

4 PM

Running 57:07 intensity: (3 @0) + (6 @1) + (9:48 @2) + (33:05 @3) + (14:05 @4) 9.65 km (5:55 / km) +174m 5:26 / km
ahr:136 max:158 shoes: Nike Air Zoom Pegasus 39

Monday Jun 26, 2023 #

Note
weight:69.3kg

7 AM

Cycling 27:03 intensity: (2 @0) + (3:16 @1) + (7:01 @2) + (12:14 @3) + (4:29 @4) + (1 @5) 9.81 km (21.8 kph) +106m
ahr:131 max:165

8 PM

Yoga 21:13 [2]
ahr:63 max:95

Sunday Jun 25, 2023 #

9 AM

Running hills 1:00:15 intensity: (3:59 @1) + (11:36 @2) + (33:15 @3) + (8:38 @4) + (2:47 @5) 8.44 km (7:09 / km) +242m 6:15 / km
ahr:136 max:171 shoes: Asics GEL-Trabuco Terra

5x 0,2 km/25 m (1:11, 1:17, 1:14, 1:12, 1:16 min) +warmup/cooldown

Stretching 11:56 [1]
ahr:83 max:109

Stretching + Blackroll

Saturday Jun 24, 2023 #

2 PM

Cycling 1:18:53 intensity: (1:46 @0) + (13:41 @1) + (40:44 @2) + (17:59 @3) + (4:43 @4) 27.99 km (21.3 kph) +310m
ahr:121 max:159

9 PM

Yoga 25:32 [1]
ahr:60 max:93

Friday Jun 23, 2023 #

Note
(rest day)

Thursday Jun 22, 2023 #

6 PM

Running 23:37 intensity: (3 @0) + (2:38 @1) + (8:02 @2) + (11:48 @3) + (1:06 @4) 3.68 km (6:25 / km) +112m 5:34 / km
ahr:128 max:147 shoes: Nike Air Zoom Pegasus 39

To check my legs. Doesn´t feel good, but maybe comes from the heat.

Wednesday Jun 21, 2023 #

Note
weight:70.5kg (rest day)

Tuesday Jun 20, 2023 #

Note
(rest day)

Travel Day

Monday Jun 19, 2023 #

7 AM

Stretching 6:15 [1]
ahr:79 max:104

4 PM

Orienteering 1:02:16 intensity: (4 @0) + (2:31 @1) + (10:58 @2) + (35:36 @3) + (12:28 @4) + (39 @5) *** 6.2 km (10:03 / km)
ahr:136 max:182 spiked:7/12c shoes: VJ Integrator StarStud 19

Tried to follow the small tracks in the beginning. Doesn´t really work as you have much more on a map like this and it´s really hard to sort them out. My body also wasn´t ready for this again.

Sunday Jun 18, 2023 #

12 AM

Orienteering race 2:35:47 intensity: (17 @0) + (4:53 @1) + (48:26 @2) + (1:19:53 @3) + (21:58 @4) + (20 @5) **** 15.6 km (9:59 / km) +15m 9:56 / km
ahr:132 max:175 spiked:21/27c shoes: VJ Integrator StarStud 19

Porvoo Borgå Jukola 2023

Saturday Jun 17, 2023 #

Event: Jukola 2023
 
10 AM

Orienteering 44:41 intensity: (2:25 @1) + (8:32 @2) + (30:55 @3) + (2:32 @4) + (17 @5) **** 3.74 km (11:58 / km) +11m 11:48 / km
ahr:133 max:170 spiked:10/12c shoes: VJ Integrator StarStud 19

Jukola model event. Worked surprisingly well.
11 PM

Running warm up/down 5:13 intensity: (6 @1) + (14 @2) + (3:52 @3) + (1:01 @4) 0.77 km (6:49 / km)
ahr:142 max:155 shoes: VJ Integrator StarStud 19

Friday Jun 16, 2023 #

10 AM

Orienteering 47:54 intensity: (1:35 @0) + (8:58 @1) + (14:33 @2) + (18:34 @3) + (4:07 @4) + (7 @5) *** 3.61 km (13:15 / km) +19m 12:55 / km
ahr:124 max:176 spiked:11/11c shoes: Salomon XA ROGG 2 GTX

With Jakob on a fixed control map of the City of Espoo. Fence between 35 and 37 didn´t look passable.

Hiking 18:04 intensity: (13:33 @0) + (3:39 @1) + (52 @2) 1.36 km (13:17 / km)
ahr:91 max:119 shoes: Salomon XA ROGG 2 GTX

Hiking 28:00 intensity: (7:44 @0) + (13:39 @1) + (5:15 @2) + (1:21 @3) + (1 @4) 1.55 km (18:07 / km)
ahr:101 max:147

Thursday Jun 15, 2023 #

Note
(rest day)

Travel day.

Wednesday Jun 14, 2023 #

7 PM

Workout 10:08 intensity: (10:00 @0) + (8 @1)
ahr:75 max:94

Tuesday Jun 13, 2023 #

Note
weight:70kg

4 PM

Running 31:26 intensity: (4 @0) + (8 @1) + (3:21 @2) + (27:45 @3) + (8 @4) 5.64 km (5:35 / km) +22m 5:28 / km
ahr:132 max:147 shoes: Karhu Iconi Ortix 2020

9 PM

Workout 3:54 intensity: (2:52 @0) + (1:02 @1)
ahr:87 max:104

Monday Jun 12, 2023 #

6 AM

Cycling 27:59 intensity: (3:56 @1) + (8:47 @2) + (13:09 @3) + (2:07 @4) 10.35 km (22.2 kph) +113m
ahr:126 max:150

4 PM

Cycling 30:34 intensity: (1:12 @0) + (2:02 @1) + (9:06 @2) + (17:38 @3) + (36 @4) 10.94 km (21.5 kph) +190m
ahr:127 max:148

6 PM

Yoga 20:05 [2]
ahr:64 max:104

Sunday Jun 11, 2023 #

10 AM

Running intervals (memos) 41:25 intensity: (32 @0) + (5:13 @1) + (16:48 @2) + (14:39 @3) + (4:13 @4) 5.29 km (7:49 / km) +257m 6:18 / km
ahr:126 max:158 shoes: Asics GEL-Trabuco Terra

Jukola Memos 2

Stretching 3:34 [1]
ahr:91 max:110

Saturday Jun 10, 2023 #

Note
weight:70kg

10 AM

Strength 30:33 [3]
ahr:83 max:106

3 PM

Yoga 25:14 [2]
ahr:66 max:108

10 PM

Running 26:19 intensity: (18 @1) + (8:52 @2) + (12:09 @3) + (5:00 @4) 3.9 km (6:45 / km) +153m 5:38 / km
ahr:133 max:154 shoes: Asics GEL-Trabuco Terra

Headlight test.

Friday Jun 9, 2023 #

1 PM

Cycling 19:00 intensity: (39 @1) + (1:41 @2) + (16:40 @3) 6.32 km (20.0 kph) +138m
ahr:133 max:145

Fieldwork 1:36:35 [1] 2.96 km (32:39 / km) +49m 30:11 / km
ahr:93 max:151 shoes: NVII Crazy Lite F2

Cycling 23:30 intensity: (6 @0) + (1:05 @1) + (12:13 @2) + (10:04 @3) + (2 @4) 7.94 km (20.3 kph) +72m
ahr:124 max:146

Thursday Jun 8, 2023 #

1 PM

Orienteering 37:23 intensity: (42 @0) + (4:38 @1) + (24:31 @2) + (7:32 @3) *** 3.99 km (9:22 / km) +121m 8:08 / km
ahr:120 max:139 spiked:7/7c shoes: VJ Integrator StarStud 19

Easy going on an old training. Just to be out with a map again.
6 PM

Yoga 26:52 [1]
ahr:60 max:96

Wednesday Jun 7, 2023 #

Note
weight:70.5kg

7 AM

Cycling 26:33 [3] 10.94 km (24.7 kph) +115m

4 PM

Cycling 32:47 intensity: (1:09 @0) + (7:40 @1) + (15:16 @2) + (8:42 @3) 10.38 km (19.0 kph) +182m
ahr:118 max:144

Tuesday Jun 6, 2023 #

6 AM

Running 58:17 intensity: (6 @1) + (13:42 @2) + (42:44 @3) + (1:45 @4) 10.02 km (5:49 / km) +109m 5:31 / km
ahr:132 max:148 shoes: Nike Air Zoom Pegasus 39

4 PM

Running 57:15 intensity: (5 @0) + (8 @1) + (4:32 @2) + (47:13 @3) + (5:17 @4) 9.33 km (6:08 / km) +205m 5:32 / km
ahr:137 max:151 shoes: Nike Air Zoom Pegasus 39

Monday Jun 5, 2023 #

Note
weight:69.8kg

7 AM

Cycling 27:38 intensity: (1 @0) + (34 @1) + (6:55 @2) + (17:03 @3) + (3:05 @4) 10.61 km (23.0 kph) +119m
ahr:134 max:157

4 PM

Cycling 38:55 [3] 10.76 km (16.6 kph) +211m

Sunday Jun 4, 2023 #

9 AM

Running 57:00 intensity: (1 @0) + (6 @1) + (14:22 @2) + (42:17 @3) + (14 @4) 8.6 km (6:38 / km) +170m 6:02 / km
ahr:132 max:147 shoes: Asics GEL-Trabuco Terra

Had planed to go longer but have to pay some tribute to yesterdays training.
3 PM

Stretching 10:24 [1]
ahr:73 max:89

Streching + blackroll
6 PM

Workout 27:15 [2]
ahr:91 max:123

Saturday Jun 3, 2023 #

Note
weight:70.3kg

10 AM

Running 42:51 intensity: (8 @0) + (6 @1) + (1:27 @2) + (8:43 @3) + (19:47 @4) + (12:40 @5) 8.34 km (5:08 / km) +166m 4:40 / km
ahr:154 max:172 shoes: Asics GEL-Trabuco Terra

Pyramide run in hilly terrain 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest (@4:12, 4:07, 4:25, 4:14, 4:14, 4:27, 4:25, 4:49, 3:39 min/km) +warmup
Still slow and not much speed endurance.

Stretching 3:28 [1]
ahr:102 max:109

Running warm up/down 15:30 intensity: (2:04 @2) + (12:00 @3) + (1:26 @4) 2.17 km (7:08 / km) +50m 6:24 / km
ahr:135 max:149 shoes: Asics GEL-Trabuco Terra

1 PM

Fieldwork 2:07:07 [1] 4.93 km (25:48 / km) +65m 24:12 / km
ahr:93 max:138 shoes: NVII Crazy Lite F2

Friday Jun 2, 2023 #

8 PM

Yoga 22:55 [2]
ahr:55 max:74

Thursday Jun 1, 2023 #

6 AM

Running warm up/down 6:49 intensity: (3 @0) + (6 @1) + (2:19 @2) + (4:21 @3) 1.14 km (5:58 / km) +28m 5:19 / km
ahr:130 max:144 shoes: Nike Air Zoom Pegasus 39

Running intervals (Mona Fartlek) 20:00 intensity: (1 @0) + (5 @1) + (4 @2) + (5:00 @3) + (14:01 @4) + (49 @5) 4.36 km (4:35 / km) +6m 4:33 / km
ahr:152 max:170 shoes: Nike Air Zoom Pegasus 39

Running warm up/down 7:04 intensity: (7 @1) + (1:15 @2) + (5:42 @3) 1.01 km (7:01 / km) +29m 6:08 / km
ahr:132 max:145 shoes: Nike Air Zoom Pegasus 39

9 PM

Stretching 13:01 [1]
ahr:94 max:150

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