Training Log Archive: Steffen

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weight:69kg (sick)

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(sick)

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weight:69.6kg (sick)

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(sick)

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weight:69.6kg (sick)

Strength 45:00 [4]

Workout 10:00 [3]

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weight:70.2kg

Orienteering 1:19:03 [2] **** 6.5 km (12:10 / km) +169m 10:46 / km
spiked:7/7c shoes: Icebug Sisu OLX

Orienteering 37:18 [3] *** 3.51 km (10:38 / km) +80m 9:32 / km
spiked:10/10c shoes: Icebug Sisu OLX

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(rest day)

Cycling 28:45 [3] 10.29 km (21.5 kph) +109m

Cycling 36:03 [3] 11.11 km (18.5 kph) +195m

Workout 15:00 [3]

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weight:70.3kg

Running 23:00 [5] 4.95 km (4:39 / km) +40m 4:28 / km
ahr:154 max:179 shoes: Nike Free 3.0

Strength 55:00 [4]

Running 1:15:19 [3] 13.27 km (5:41 / km) +275m 5:09 / km
ahr:140 max:161

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weight:68.3kg (rest day)

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Orienteering race 2:45:19 [5] ***** 16.01 km (10:20 / km) +339m 9:20 / km
spiked:22/27c shoes: VJ Integrator 2011

1st leg of Jukola. Was very tricky to find some space at the start. Make some small mistakes but keep my orienteering under control and one very big to 20th control that was very annoying. Was difficult to keep me concentrated for the rest of the race.
My map:

My team:

Orienteering 44:52 [2] **** 3.8 km (11:48 / km) +78m 10:43 / km
spiked:9/10c shoes: VJ Integrator 2011

Model event. Run mostly together with Jakob and discuss the map and enjoy the nice view between control 8 and 9.

Strength 50:00 [4]

Running 18:30 [3] 2.86 km (6:28 / km) +86m 5:37 / km
ahr:128 max:148 shoes: Nike Free 3.0

Note
weight:69.3kg

Running 1:04:26 [3] 11.66 km (5:32 / km) +209m 5:04 / km
ahr:139 max:160 shoes: Nike Air Pegasus+ 27

Strength 50:00 [4]

Note
weight:68.8kg

Orienteering 1:22:50 [3] 5.61 km (14:46 / km) +266m 11:56 / km
ahr:125 max:154 shoes: Icebug Sisu OLX

Control picking without flags set. Orienteering was sometimes tricky but I find all controls well. Green areas and fallen trees made running difficult. Skip some controls in the end because training takes longer than expected.

Workout 25:00 [4]

Orienteering 1:32:37 [2] **** 7.24 km (12:48 / km) +200m 11:14 / km
spiked:11/11c shoes: Icebug Gripmaster

Running hills 20:21 [5] 2.75 km (7:24 / km) +193m 5:28 / km
ahr:137 max:174 shoes: Icebug Gripmaster

Note
weight:68.5kg

Cycling 55:23 [2] 15.95 km (17.3 kph) +243m
ahr:124 max:160

Workout 15:00 [3]

Workout 35:00 [3]

Running 1:27:47 [4] 15.51 km (5:40 / km) +254m 5:14 / km
ahr:146 max:168 shoes: Nike Air Pegasus+ 27

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weight:69.9kg (sick)

Running 32:44 [3] 5.76 km (5:41 / km) +137m 5:05 / km
ahr:139 max:162 shoes: Nike Air Pegasus+ 27

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(sick)

Workout 25:00 [4]

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(sick)

Strength 55:00 [4]

Workout 10:00 [3]

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(sick)

Workout 40:00 [3]

Note
weight:69kg (sick) (rest day)

Note
(sick) (rest day)