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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 42 days ending Apr 6, 2021:

activity # timemileskm+m
  Running22 19:52:03 127.54(9:21) 205.25(5:48) 2487
  Workout33 12:17:28
  Cycling16 9:32:08 125.45(13.2/h) 201.89(21.2/h) 2508
  Orienteering7 5:38:14 22.84(14:49) 36.75(9:12) 108384 /94c89%
  Fieldwork1 30:00
  Total75 47:49:53 275.82 443.89 607884 /94c89%
  [1-5]75 47:17:22
averages - weight:71.6kg

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Tuesday Apr 6, 2021 #

9 PM

Workout 20:08 [3]
ahr:68 max:90

Monday Apr 5, 2021 #

Note
weight:71.5kg

9 AM

Cycling warm up/down 12:48 intensity: (10 @0) + (3:30 @1) + (6:09 @2) + (1:09 @3) + (1:50 @4) 4.03 km (18.9 kph) +48m
ahr:114 max:151

Orienteering 1:08:21 intensity: (1:20 @1) + (14:33 @2) + (24:51 @3) + (24:10 @4) + (3:27 @5) ** 8.48 km (8:04 / km) +190m 7:15 / km
ahr:134 max:163 spiked:24/24c shoes: Inov8 Trailtalon 250

Actual club training. No markers, no MapRun. Just pictures of the control sites. Didn´t look much on the pictures during running, so had a hard time to connect the pictures afterwards.

Workout 11:37 intensity: (1:15 @0) + (5:26 @1) + (2:36 @2) + (2:20 @3)
ahr:104 max:137

Cycling 12:35 intensity: (1:02 @0) + (1:10 @1) + (7:19 @2) + (3:04 @3) 3.84 km (18.3 kph) +31m
ahr:114 max:138

5 PM

Workout (Yoga) 33:38 [2]
ahr:74 max:115

Sunday Apr 4, 2021 #

7 AM

Workout (Yoga) 13:42 [1]
ahr:70 max:94

Saturday Apr 3, 2021 #

11 AM

Running hills (memos) 54:32 intensity: (23 @0) + (4:16 @1) + (10:23 @2) + (24:51 @3) + (10:15 @4) + (4:24 @5) 6.52 km (8:22 / km) +265m 6:57 / km
ahr:130 max:165 shoes: Inov8 Trailtalon 250

Easter memos. Run the memos I made the for our regional squad. Had 27 out of 29 right. Mixed up two memos on the first interval.
2 PM

Orienteering 21:04 intensity: (8 @0) + (56 @1) + (5:37 @2) + (8:47 @3) + (5:36 @4) ** 2.35 km (8:59 / km) +83m 7:38 / km
ahr:128 max:151 shoes: NVII Crazy Lite F2

Easter Training. Shorter, wasier, slower aber with bad orienteering.
7 PM

Workout 20:26 [3]
ahr:79 max:126

Friday Apr 2, 2021 #

5 PM

Fieldwork 30:00 [1]
shoes: Salomon XT Shigarri

Start to map the nearby school.
9 PM

Workout (Yoga) 17:07 [2]
ahr:64 max:88

Thursday Apr 1, 2021 #

Note
weight:71.8kg

7 AM

Cycling 28:22 intensity: (9 @1) + (5:07 @2) + (9:28 @3) + (13:38 @4) 11.17 km (23.6 kph) +126m
ahr:136 max:157

4 PM

Cycling 32:48 intensity: (49 @0) + (1:24 @1) + (13:31 @2) + (13:33 @3) + (3:31 @4) 11.16 km (20.4 kph) +186m
ahr:123 max:145

6 PM

Running 20:09 intensity: (7 @0) + (1:02 @1) + (3:34 @2) + (11:29 @3) + (3:57 @4) 3.13 km (6:26 / km) +43m 6:01 / km
ahr:130 max:155 shoes: asics FujiTrabuco Pro

Wednesday Mar 31, 2021 #

7 AM

Cycling 30:17 intensity: (4:01 @1) + (7:56 @2) + (14:42 @3) + (3:38 @4) 10.58 km (21.0 kph) +123m
ahr:124 max:148

5 PM

Cycling 33:40 intensity: (31 @0) + (5:10 @1) + (10:46 @2) + (15:17 @3) + (1:56 @4) 10.69 km (19.1 kph) +172m
ahr:121 max:143

8 PM

Workout (Yoga) 11:32 [1]
ahr:71 max:101

Tuesday Mar 30, 2021 #

6 AM

Running 59:00 intensity: (1 @0) + (7 @1) + (9:36 @2) + (40:25 @3) + (8:51 @4) 9.49 km (6:13 / km) +147m 5:46 / km
ahr:132 max:150 shoes: Karhu Iconi Ortix 2020

Running to work looks like a good idea but wasn´t.
5 PM

Running 58:08 intensity: (4 @1) + (29 @2) + (41:04 @3) + (16:31 @4) 9.56 km (6:05 / km) +161m 5:37 / km
ahr:137 max:152 shoes: Karhu Iconi Ortix 2020

Monday Mar 29, 2021 #

Note
weight:71.2kg

7 AM

Cycling 28:20 intensity: (13 @1) + (4:11 @2) + (13:09 @3) + (10:47 @4) 10.31 km (21.8 kph) +119m
ahr:134 max:157

5 PM

Cycling 33:20 intensity: (50 @0) + (1:20 @1) + (11:24 @2) + (15:03 @3) + (4:43 @4) 11.14 km (20.1 kph) +186m
ahr:125 max:145

7 PM

Workout 16:43 [3]
ahr:90 max:137

Sunday Mar 28, 2021 #

9 AM

Running long 2:23:51 intensity: (4:31 @2) + (1:49:20 @3) + (30:00 @4) 24.22 km (5:56 / km) +216m 5:41 / km
ahr:135 max:149 shoes: Karhu Iconi Ortix 2020

Saturday Mar 27, 2021 #

9 AM

Orienteering 55:38 intensity: (12 @1) + (6 @2) + (4:50 @3) + (33:02 @4) + (17:28 @5) *** 7.05 km (7:54 / km) +166m 7:04 / km
ahr:153 max:176 spiked:25/28c shoes: NVII Terra Dobb

Not much intervalls how I did it.

Running warm up/down 10:35 intensity: (36 @3) + (3:08 @4) + (6:51 @5) 2.06 km (5:09 / km) +20m 4:55 / km
ahr:159 max:177 shoes: NVII Terra Dobb

8 PM

Workout 19:02 [3]
ahr:86 max:132

Friday Mar 26, 2021 #

Note
weight:72.1kg

8 PM

Workout 20:26 intensity: (19:17 @0) + (1:09 @1)
ahr:66 max:97

Thursday Mar 25, 2021 #

4 PM

Running intervals 39:07 intensity: (23 @0) + (1:34 @1) + (5:11 @2) + (14:51 @3) + (9:27 @4) + (7:41 @5) 7.39 km (5:18 / km) +40m 5:09 / km
ahr:137 max:165 shoes: Nike Free 5.0+

4x 1 km (3:54, 3:57, 3:54, 4:00 min) +warmup/cooldown

Wednesday Mar 24, 2021 #

Note
weight:71.7kg

5 PM

Running warm up/down 5:50 intensity: (20 @0) + (27 @1) + (50 @2) + (3:43 @3) + (30 @4) 1.08 km (5:25 / km)
ahr:125 max:144 shoes: Nike Flex 2014 Run

Running tempo 21:11 intensity: (4 @1) + (24 @2) + (45 @3) + (17:38 @4) + (2:20 @5) 5.05 km (4:12 / km)
ahr:150 max:163 shoes: Nike Flex 2014 Run

Enjoyed the sun and claimed back to Strava crowns.

Running warm up/down 6:31 intensity: (1 @1) + (25 @2) + (5:06 @3) + (59 @4) 1.04 km (6:14 / km) +22m 5:38 / km
ahr:133 max:144 shoes: Nike Flex 2014 Run

7 PM

Workout 30:48 [2]
ahr:98 max:150

Tuesday Mar 23, 2021 #

6 PM

Running 1:09:29 intensity: (1 @0) + (6 @1) + (39 @2) + (37:04 @3) + (31:39 @4) 12.6 km (5:31 / km) +141m 5:13 / km
ahr:139 max:156 shoes: Asics DynaFlyte 3 SP

10 PM

Workout (Yoga) 13:43 [2]
ahr:86 max:110

Monday Mar 22, 2021 #

Note
weight:71.4kg

7 PM

Workout 15:46 [3]
ahr:89 max:129

Sunday Mar 21, 2021 #

9 AM

Running long 1:50:45 intensity: (5 @1) + (5:15 @2) + (1:04:29 @3) + (40:56 @4) 18.35 km (6:02 / km) +325m 5:33 / km
ahr:136 max:157 shoes: Karhu Iconi Ortix 2020

Not very motivated as you can see on my pace. At least a longer run with some climb.
5 PM

Workout (streching) 11:00 [1]
ahr:87 max:116

Saturday Mar 20, 2021 #

9 AM

Running warm up/down 4:16 intensity: (6 @1) + (31 @2) + (2:45 @3) + (54 @4) 0.66 km (6:26 / km) +18m 5:41 / km
ahr:131 max:144 shoes: NVII Terra Dobb

Orienteering 40:31 intensity: (15 @0) + (40 @1) + (12:29 @2) + (17:37 @3) + (9:30 @4) **** 3.57 km (11:22 / km) +133m 9:34 / km
ahr:129 max:154 shoes: NVII Terra Dobb

At 3rd control I need ome time to regconize that the control is in the green area. At 5th control a searched to high. Not a very succesful training.

Running warm up/down 2:48 intensity: (1 @1) + (30 @2) + (1:31 @3) + (46 @4) 0.56 km (5:02 / km)
ahr:133 max:146 shoes: NVII Terra Dobb

2 PM

Cycling 1:02:28 intensity: (2:01 @0) + (2:07 @1) + (18:27 @2) + (28:52 @3) + (11:01 @4) 22.82 km (21.9 kph) +260m
ahr:126 max:152

6 PM

Workout 21:45 [3]
ahr:97 max:142

Friday Mar 19, 2021 #

6 PM

Workout (Yoga) 34:46 [2]
ahr:66 max:106

Thursday Mar 18, 2021 #

Note
weight:71.8kg

4 PM

Running intervals 39:01 intensity: (6 @0) + (12 @1) + (6:46 @2) + (13:20 @3) + (12:48 @4) + (5:49 @5) 7.25 km (5:23 / km) +15m 5:20 / km
ahr:138 max:167 shoes: Nike Free 5.0+

8x 500 m (1:53, 1:53, 1:59, 1:55, 1:54, 1:56, 1:53, 1:56 min) +warmup/cooldown

Wednesday Mar 17, 2021 #

Note
(rest day)

After two 10 h working days I was too lazy to do anything.

Tuesday Mar 16, 2021 #

6 PM

Running 51:55 intensity: (1 @1) + (2:37 @2) + (33:45 @3) + (14:55 @4) + (37 @5) 9.01 km (5:46 / km) +72m 5:32 / km
ahr:136 max:160 shoes: Karhu Iconi Ortix 2020

Monday Mar 15, 2021 #

6 PM

Workout 22:24 [3]
ahr:122 max:160

Sunday Mar 14, 2021 #

Note
weight:71.8kg

8 AM

Workout (Yoga) 10:15 [1]
ahr:68 max:90

10 AM

Running warm up/down 8:39 intensity: (6 @1) + (6 @2) + (2:42 @3) + (5:45 @4) 1.44 km (6:01 / km) +4m 5:57 / km
ahr:140 max:148 shoes: Asics DynaFlyte 3 SP

Running race 44:17 intensity: (6 @3) + (6:52 @4) + (37:19 @5) 10.07 km (4:24 / km) +19m 4:21 / km
ahr:160 max:168 shoes: Asics DynaFlyte 3 SP

35. Gmünder Stadtlauf (virtual edition).
On original track with timekeeping. Some other runners around but not like a real competition. So it was hard to keep the speed in the end.
Results:
https://www.abavent.de/anmeldeservice/gmuenderstad...

Running warm up/down 3:34 intensity: (18 @2) + (3:16 @3) 0.59 km (6:03 / km)
ahr:129 max:135 shoes: Asics DynaFlyte 3 SP

Saturday Mar 13, 2021 #

Event: 35. Gmünder Stadtlauf
 
10 AM

Running intervals (memos) 39:44 intensity: (3:10 @0) + (6:35 @1) + (8:06 @2) + (13:04 @3) + (8:49 @4) 3.81 km (10:26 / km) +60m 9:40 / km
ahr:121 max:150 shoes: Inov8 Trailtalon 250

Memos Aalbäumle. 25 of 28 right but need far to much tme to get the map parts into my head.
1 PM

Workout 22:10 [3]
ahr:94 max:131

Friday Mar 12, 2021 #

7 AM

Cycling 29:29 intensity: (41 @1) + (6:38 @2) + (13:27 @3) + (8:43 @4) 11.34 km (23.1 kph) +132m
ahr:131 max:154

3 PM

Cycling 34:01 intensity: (56 @1) + (6:50 @2) + (16:31 @3) + (9:44 @4) 11.11 km (19.6 kph) +192m
ahr:131 max:152

7 PM

Workout (Yoga) 36:08 [2]
ahr:68 max:99

Thursday Mar 11, 2021 #

5 PM

Running 22:25 intensity: (4 @1) + (14 @2) + (3:33 @3) + (17:17 @4) + (1:17 @5) 4.52 km (4:58 / km) +82m 4:33 / km
ahr:147 max:168 shoes: Inov8 Trailtalon 250

Wednesday Mar 10, 2021 #

7 PM

Workout 55:08 [3]
ahr:83 max:143

Tuesday Mar 9, 2021 #

5 PM

Running 1:11:26 intensity: (4 @0) + (5 @1) + (6:07 @2) + (43:58 @3) + (21:12 @4) 12.08 km (5:55 / km) +140m 5:35 / km
ahr:134 max:155 shoes: Karhu Iconi Ortix 2020

Monday Mar 8, 2021 #

Note
weight:71kg

6 PM

Workout 20:39 [3]
ahr:88 max:142

Workout (Yoga) 15:02 [1]
ahr:65 max:101

Sunday Mar 7, 2021 #

10 AM

Orienteering 1:27:13 intensity: (11 @1) + (2:14 @2) + (29:12 @3) + (49:07 @4) + (6:29 @5) *** 9.57 km (9:07 / km) +221m 8:10 / km
ahr:143 max:168 spiked:19/22c shoes: NVII Crazy Lite F2

Not to difficult as I had prepared the POC but still a nice training.

Splits
1 PM

Orienteering 31:57 intensity: (6 @1) + (5 @2) + (4:14 @3) + (22:08 @4) + (5:24 @5) *** 2.54 km (12:35 / km) +127m 10:04 / km
ahr:150 max:170 spiked:9/10c shoes: NVII Terra Dobb

Rerun from our last years regional ranking. Beat everybody from that comp but Jacob was much faster in todays rerun.

Splits

Saturday Mar 6, 2021 #

10 AM

Running 1:00:07 intensity: (6 @1) + (7:44 @2) + (28:18 @3) + (23:52 @4) + (7 @5) 9.21 km (6:32 / km) +231m 5:48 / km
ahr:136 max:158 shoes: asics FujiTrabuco Pro

5 PM

Workout 25:29 [3]
ahr:106 max:153

Friday Mar 5, 2021 #

Note
weight:71.5kg

8 PM

Workout (Yoga) 12:25 [1]
ahr:67 max:95

Thursday Mar 4, 2021 #

5 PM

Running intervals 39:39 intensity: (1:28 @2) + (10:25 @3) + (16:07 @4) + (11:39 @5) 7.28 km (5:27 / km) +148m 4:56 / km
ahr:147 max:169 shoes: asics FujiTrabuco Pro

Pyramid run (1, 2, 3, 4, 3, 2, 1, min with 1 min rest) in slightly hilly terrain (@4:03, 4:08, 4:19, 4:02, 4:17, 4:05, 3:55 min/km) +warmup/cooldown

Wednesday Mar 3, 2021 #

Note
weight:71.5kg

6 AM

Workout (Yoga) 13:33 [1]
ahr:66 max:117

7 PM

Workout 35:10 [2]
ahr:88 max:139

core strenght, balance, streching

Tuesday Mar 2, 2021 #

5 PM

Running 55:22 intensity: (3 @2) + (2:30 @3) + (50:35 @4) + (2:14 @5) 11.47 km (4:50 / km) +60m 4:42 / km
ahr:149 max:159

Monday Mar 1, 2021 #

Note
weight:71kg

6 AM

Workout (Yoga) 12:12 [1]
ahr:62 max:90

5 PM

Workout 26:16 [3]
ahr:90 max:132

Sunday Feb 28, 2021 #

10 AM

Workout (Yoga) 28:29 [2]
ahr:63 max:91

1 PM

Running long 1:56:47 intensity: (2 @0) + (5 @1) + (20 @2) + (21:33 @3) + (1:34:35 @4) + (12 @5) 21.36 km (5:28 / km) +142m 5:18 / km
ahr:143 max:158 shoes: Asics DynaFlyte 3 SP

Saturday Feb 27, 2021 #

10 AM

Workout 28:14 [2]
ahr:84 max:142

1 PM

Cycling 52:08 intensity: (23 @0) + (1:02 @1) + (1:24 @2) + (29:24 @3) + (19:55 @4) 20.44 km (23.5 kph) +178m
ahr:136 max:152

2 PM

Orienteering 33:30 intensity: (1:01 @0) + (3:02 @1) + (11:11 @2) + (13:36 @3) + (4:40 @4) *** 3.21 km (10:27 / km) +163m 8:20 / km
ahr:123 max:156 spiked:7/10c shoes: NVII Terra Dobb

Rerun the M16 course from our last years regional ranking event. Slow running and some poor orienteering but still bet 6 out of 7 from the competition.


Splits
3 PM

Cycling 58:21 intensity: (18 @1) + (15:07 @2) + (42:56 @3) 20.39 km (21.0 kph) +146m
ahr:126 max:137

Friday Feb 26, 2021 #

Note
weight:71.7kg

6 AM

Cycling 27:23 [3] 10.56 km (23.1 kph) +132m

3 PM

Cycling 32:04 intensity: (1:08 @1) + (7:19 @2) + (14:45 @3) + (8:52 @4) 10.9 km (20.4 kph) +177m
ahr:129 max:149

8 PM

Workout (Yoga) 10:38 [1]
ahr:76 max:99

Thursday Feb 25, 2021 #

Event: Training Lorch
 
6 AM

Workout (Yoga) 13:36 [1]
ahr:70 max:100

4 PM

Running intervals 32:55 intensity: (5 @0) + (35 @1) + (6:45 @2) + (10:01 @3) + (9:17 @4) + (6:12 @5) 5.47 km (6:01 / km) +117m 5:26 / km
ahr:139 max:177 shoes: asics FujiTrabuco Pro

3x 3 min on shlightly hilly terrain (0,78, 0,71, 0,76 km) +warmup/cooldown

lang-multitechnik - Splits

Wednesday Feb 24, 2021 #

Note
weight:71.8kg

6 AM

Cycling 30:26 intensity: (1:18 @1) + (5:51 @2) + (13:51 @3) + (9:26 @4) 10.3 km (20.3 kph) +113m
ahr:131 max:152

4 PM

Cycling 33:38 intensity: (7 @0) + (1:24 @1) + (6:15 @2) + (18:22 @3) + (7:30 @4) 11.11 km (19.8 kph) +187m
ahr:130 max:152

7 PM

Workout 37:31 [3]
ahr:85 max:124

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