Training Log Archive: Steffen

Note
weight:69.4kg

Orienteering 45:13 [5] **** 6.46 km (7:00 / km) +243m 5:53 / km
spiked:13/16c shoes: VJ Integrator (2012)

Regional middle distance champs.

Workout 35:00 [3]

Note
weight:70.1kg

Workout 35:00 [3]

Running tempo 31:03 [5] 6.18 km (5:01 / km) +85m 4:42 / km
ahr:151 max:173 shoes: Nike Free 3.0

Strength 50:00 [4]

Note
weight:69.4kg

Running 45:35 [3] 8.11 km (5:37 / km) +5m 5:36 / km
ahr:139 max:159 shoes: Nike Air Pegasus+ 27

Strength 50:00 [4]

Workout 15:00 [3]

Note
weight:69.1kg

Running 1:06:20 [3] 11.14 km (5:57 / km) +236m 5:23 / km
ahr:144 max:165

Note
(rest day)

Note
(rest day)

Orienteering race 1:10:06 [5] *** 12.85 km (5:27 / km) +30m 5:24 / km
ahr:153 max:173 spiked:25/28c shoes: Nike Air Pegasus+ 27

Run Mens Open. Tried to fix the route as good as possible. Unusual for me to watch out for so many car traffic. Organiser told that there will be only minor traffic but this seemed only be valid from a Londoner point of view. The multilevel orienteering at the Barbican (control 7 - 10) really kicks me of. Control 7, take the stairs to early and run up instead of down. Control 8, upper west route. Was long but I didn´t see any alternative. Control 9, destroyed my race. I thought there must be a underpass route. When I recognize that I´m wrong I check for other possibilities but didn´t see the two upper routes (short on the east and longer on the west side) so I used the safe left route on the street level and lose a lot of time. Control 10, didn´t see an alternative to the upper route and was happy that I find my way. In this part it was hard to understand on what the map level is and it make me clear why multilevel orienteering isn´t allowed on major events.

Note
weight:69.8kg (rest day)

Note
(rest day)

Note
weight:69.5kg

Strength 45:00 [4]

Running 1:04:50 [4] 10.93 km (5:56 / km) +166m 5:31 / km
ahr:149 max:168 shoes: Icebug Gripmaster

Note
weight:68.9kg (rest day)

Orienteering 10:39 [3] **** 1.31 km (8:08 / km) +40m 7:03 / km
spiked:5/5c shoes: VJ Integrator (2012)

WRE-Warmup

Orienteering race 1:15:14 [5] **** 9.71 km (7:45 / km) +255m 6:51 / km
spiked:20/21c shoes: VJ Integrator (2012)

Last German world ranking event of this year. Nice course but some parts were similar to yesterdays realy course. To 1st and 8th control I take the lazy track option.

Orienteering race 1:18:59 [5] **** 11.01 km (7:10 / km) +300m 6:19 / km
spiked:15/19c shoes: VJ Integrator (2012)

Some small problems and running speed feels slow. According to my GPS-tracking speed was OK but I think should have done this faster.

Orienteering race 29:17 [5] *** 4.84 km (6:03 / km) +10m 5:59 / km
spiked:20/22c shoes: Nike Air Pegasus+ 27

DPT night sprint.

Cycling 29:33 [3] 10.28 km (20.9 kph) +107m

Cycling 57:08 [3] 16.23 km (17.0 kph) +286m

Workout 15:00 [3]

Strength 45:00 [4]

Cycling 28:28 [3] 10.26 km (21.6 kph) +108m

Cycling 37:39 [3] 10.38 km (16.5 kph) +192m

Running 1:10:40 [4] 12.2 km (5:48 / km) +290m 5:11 / km
ahr:144 max:162 shoes: Icebug Gripmaster

Note
weight:69.5kg

Workout 30:00 [3]

Cycling 1:50:05 [3] 32.7 km (17.8 kph) +449m

Workout 25:00 [4]

Note
weight:69.9kg

Running intervals 29:22 [4] 4.24 km (6:56 / km) +96m 6:13 / km
ahr:134 max:170 shoes: Walsh PB Elite Trainer

Workout 40:00 [3]

Cycling 30:06 [3] 10.29 km (20.5 kph) +108m

Cycling 41:55 [3] 11.53 km (16.5 kph) +212m

Strength 40:00 [4]

Note
weight:69.5kg

Orienteering 55:32 [3] **** 6.56 km (8:28 / km) +121m 7:45 / km
ahr:138 max:164 spiked:10/12c shoes: Icebug Sisu OLX

Workout 10:00 [3]

Workout 30:00 [3]

Note
weight:69.7kg

Running 1:24:02 [3] 14.5 km (5:48 / km) +189m 5:26 / km
ahr:142 max:168 shoes: Nike Air Pegasus+ 27

Workout 30:00 [3]

Note
(rest day)

Orienteering race 2:06:19 [5] ***** 13.15 km (9:36 / km) +490m 8:06 / km
spiked:17/19c shoes: VJ Integrator (2012)

Was not sure if I should start because of my knee problems from yesterday. Than I start and destroy my knees completely.

Workout 15:00 [3]

Running warm up/down 6:30 [3] 1.1 km (5:55 / km)
shoes: VJ Integrator (2012)

Orienteering race 1:23:10 [5] ***** 7.87 km (10:34 / km) +260m 9:04 / km
spiked:15/19c shoes: VJ Integrator (2012)

1. get to hight and could not interpreted the stones. Find my 2nd control and go back to 1st from there.
2 - 4. Stupid up and downhill but easy to find. 6. Get to hight and have to go back from the stone. Vegetation was difficult to read there.
7 - 8 Approx. 200 m downhill with green areas and fallen trees not on the map. Ruined my knees there. At 8th control were many not mapped stones that was bigger than the one with the control. Missed the stone in the green by some meters and had to come from the track below. Control feels a little like bingo.
10. Was to hight and need ages to fix were I was.