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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running8 4:32:07 28.29(9:37) 45.53(5:59) 378
  Orienteering3 2:17:08 12.11(11:19) 19.49(7:02) 7259 /64c92%
  Strength1 39:00
  Workout5 25:48
  Spinning1 10:00
  Total13 8:04:03 40.4 65.03 45059 /64c92%
  [1-5]13 8:03:05
averages - sleep:7.3 rhr:56 weight:70.5kg

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MoTuWeThFrSaSu

Sunday Feb 2 #

Note
rhr:58 slept:7.5

10 AM

Running warm up/down 2:52 intensity: (9 @1) + (4 @2) + (2:32 @3) + (7 @4) 0.51 km (5:37 / km)
ahr:131 max:145 shoes: VJ Integrator 17 StarStud

Orienteering race 57:23 intensity: (10 @1) + (26 @2) + (6:28 @3) + (30:14 @4) + (20:05 @5) **** 7.8 km (7:22 / km) +40m 7:11 / km
ahr:153 max:171 spiked:23/25c shoes: VJ Integrator 17 StarStud

1st race of Rhein-Main ranking. Orienteering was good. Only 2 very small mistakes but was so tired from the weekend so running speed wasn´t great.

Saturday Feb 1 #

Note
rhr:58 slept:7.75

10 AM

Running warm up/down 11:49 intensity: (1 @1) + (5 @2) + (3:09 @3) + (8:34 @4) 1.88 km (6:17 / km) +24m 5:55 / km
ahr:141 max:150 shoes: Nike Flex 2014 Run

Running warm up/down 2:11 intensity: (1 @1) + (6 @2) + (46 @3) + (1:18 @4) 0.39 km (5:32 / km)
ahr:140 max:150 shoes: Nike Flex 2014 Run

Workout (streching) 6:00 intensity: (42 @0) + (56 @1) + (4:15 @2) + (7 @3)
ahr:105 max:124

Running warm up/down 51 intensity: (2 @1) + (6 @2) + (22 @3) + (21 @4) 0.13 km (6:26 / km)
ahr:135 max:153 shoes: Nike Flex 2014 Run

Running tempo 12:16 intensity: (10 @3) + (4 @4) + (12:02 @5) 3.09 km (3:58 / km)
ahr:166 max:175 shoes: Nike Flex 2014 Run

3000 m test run. So slow.

Running warm up/down 12:44 intensity: (7 @2) + (3:14 @3) + (9:23 @4) 2.33 km (5:28 / km)
ahr:141 max:147 shoes: Nike Flex 2014 Run

2 PM

Running warm up/down 2:38 intensity: (4 @2) + (31 @3) + (2:03 @4) 0.47 km (5:35 / km)
ahr:141 max:148 shoes: Inov8 Trailtalon 250

Orienteering 13:32 intensity: (1:48 @1) + (3:45 @2) + (4:10 @3) + (3:41 @4) + (8 @5) ** 1.2 km (11:17 / km)
ahr:127 max:158 spiked:5/5c shoes: Inov8 Trailtalon 250

Set controls.

Orienteering 15:13 intensity: (3 @1) + (20 @2) + (41 @3) + (12:45 @4) + (1:24 @5) * 2.27 km (6:43 / km)
ahr:148 max:161 shoes: Inov8 Trailtalon 250

Just shadowing, so not too much map contact.

Orienteering 11:10 intensity: (4 @2) + (5 @3) + (1:33 @4) + (9:28 @5) ** 2.09 km (5:20 / km) +8m 5:14 / km
ahr:161 max:173 spiked:10/10c shoes: Inov8 Trailtalon 250

Relay starts. Door to number 2 was closed. Jakob was there before me so I didn´t lose as much as he did.

Running warm up/down 5:49 intensity: (11 @2) + (2:36 @3) + (3:02 @4) 0.93 km (6:14 / km) +7m 6:01 / km
ahr:139 max:147 shoes: Inov8 Trailtalon 250

Friday Jan 31 #

Note
rhr:56 slept:6.5

6 AM

Workout 5:42 [2]
ahr:89 max:108

7 PM

Running warm up/down 9:12 intensity: (20 @2) + (1:46 @3) + (7:03 @4) + (3 @5) 1.0 km (9:10 / km) +22m 8:15 / km
ahr:145 max:160 shoes: Inov8 Trailtalon 250

Orienteering 28:36 intensity: (27 @1) + (44 @2) + (33 @3) + (16:34 @4) + (10:18 @5) ** 4.73 km (6:03 / km) +14m 5:58 / km
ahr:153 max:175 spiked:12/14c shoes: Inov8 Trailtalon 250

Night-O. Moving relay together with Jakob.

Orienteering 11:14 intensity: (11 @1) + (5 @2) + (52 @3) + (6:26 @4) + (3:40 @5) ** 1.41 km (7:59 / km) +11m 7:41 / km
ahr:153 max:167 spiked:9/10c shoes: Inov8 Trailtalon 250

Picture-O with Jakob. Ignored the OOB, as the construction sites didn´t exist anymore (map was from last summer).

Running warm up/down 2:30 intensity: (5 @0) + (10 @1) + (7 @2) + (9 @3) + (1:59 @4) 0.37 km (6:44 / km)
ahr:141 max:156 shoes: Inov8 Trailtalon 250

Thursday Jan 30 #

Note
rhr:45 weight:70.8kg

5 AM

Running tempo 31:01 intensity: (6 @0) + (5 @1) + (2:49 @2) + (6:13 @3) + (18:53 @4) + (2:55 @5) 5.28 km (5:53 / km) +93m 5:24 / km
ahr:144 max:164 shoes: asics GEL-Kanaku 2

3 k faster (14:27 min) warmup/cooldown. Dark and slippy ground so the fast part wasn´t really fast.
7 PM

Running 16:05 intensity: (4 @0) + (6 @1) + (19 @2) + (8:34 @3) + (7:02 @4) 1.84 km (8:44 / km) +20m 8:17 / km
ahr:137 max:152 shoes: Nike Free 5.0+

Some coordination exersises.

Wednesday Jan 29 #

4 PM

Running 52:29 intensity: (1 @0) + (8 @1) + (1:29 @2) + (44:35 @3) + (4:34 @4) + (1:42 @5) 8.59 km (6:07 / km) +1m 6:06 / km
ahr:133 max:164 shoes: asics GEL-Kanaku 2

5 PM

Workout 2:15 intensity: (1:54 @1) + (21 @2)
ahr:99 max:108

Tuesday Jan 28 #

Note
rhr:63 weight:70.2kg

6 AM

Workout 6:00 [2]

5 PM

Running long 1:49:40 intensity: (10 @1) + (2:30 @2) + (48:59 @3) + (58:01 @4) 18.71 km (5:52 / km) +211m 5:33 / km
ahr:139 max:154 shoes: Asics DynaFlyte 3 SP

Monday Jan 27 #

6 AM

Workout 5:51 [3]
ahr:105 max:134

4 PM

Spinning warm up/down 10:00 [1]

Strength 39:00 [4]

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