Training Log Archive: Steffen

Running warm up/down 4:22 [3] 0.86 km (5:05 / km)
shoes: Nike Zoom Air Pegasus 32

Orienteering race 20:11 [5] ** 4.0 km (5:03 / km) +25m 4:54 / km
spiked:14/14c shoes: Nike Zoom Air Pegasus 32

Not the legs for a sprint at the moment. Didn´t get traped, so the race was OK.

Orienteering race 20:02 [5] ** 3.97 km (5:03 / km) +19m 4:56 / km
spiked:14/14c shoes: Nike Zoom Air Pegasus 32

Big fun but my race felt much faster than it was. Relay ends up in 9th place in the open class.

Running warm up/down 2:06 [3] 0.38 km (5:27 / km) +7m 5:00 / km
shoes: VJ Integrator (2016)

Orienteering race 1:00:35 [5] **** 6.37 km (9:30 / km) +243m 7:59 / km
spiked:15/20c shoes: VJ Integrator (2016)

Got to far right on the way to my first control and had big problems to come into the map afterwards. Didn´t get better afterwards.

Note
weight:68.1kg (rest day)

Note
weight:68.5kg

Running 1:04:24 12.7 km (5:04 / km) +20m 5:02 / km
ahr:153 max:186 shoes: Nike Flex 2014 Run

Workout 12:00 [2]

Strength 40:00 [4]

Note
weight:68.8kg

Running 44:29 8.72 km (5:06 / km) +100m 4:50 / km
ahr:145 max:155 shoes: Nike Flex 2014 Run

Workout 15:00 [4]

Workout 25:00 [3]

Orienteering long 2:59:09 ** 30.05 km (5:58 / km) +641m 5:23 / km
ahr:145 max:181 spiked:17/19c shoes: Nike Zoom Air Pegasus 32

Track based long course to make my long jog more interresting. Make some extra way after finish to fill up my 30 km.

Strength 45:00 [4]

Running 1:04:30 12.03 km (5:22 / km) +226m 4:54 / km
ahr:151 max:169 shoes: Asics Gel-FujiTrabuco 4

Workout 20:00 [3]

Note
weight:69.5kg

Cycling 1:21:31 20.45 km (15.1 kph) +239m
ahr:102 max:145

Running 1:09:45 13.29 km (5:15 / km) +50m 5:09 / km
ahr:145 max:162 shoes: Asics fuzeX Lyte

Workout 25:00 [3]

Note
weight:69.4kg

Workout 22:00 [3]

Running 48:04 8.71 km (5:31 / km) +96m 5:14 / km
ahr:154 max:176 shoes: Nike Zoom Air Pegasus 32

Note
weight:68.6kg (rest day)

Note
weight:69.1kg

Running 2:52:10 28.35 km (6:04 / km) +467m 5:37 / km
ahr:137 max:161 shoes: Nike Zoom Air Pegasus 32

Workout 15:00 [2]

Note
weight:69.1kg

Strength 1:00:00 [4]

Running warm up/down 6:40 1.29 km (5:11 / km) +18m 4:51 / km
ahr:137 max:146 shoes: VJ Integrator (2016)

Orienteering 1:06:11 *** 6.56 km (10:05 / km) +206m 8:43 / km
ahr:126 max:160 shoes: VJ Integrator (2016)

As usual my cooridor was to thin for this small map, so I had a lot of problems to stay in the corridor. And I had to make some changes due to agriculter land.

Running warm up/down 7:51 1.35 km (5:50 / km) +33m 5:12 / km
ahr:141 max:154 shoes: VJ Integrator (2016)

Note
weight:68.7kg

Workout 35:00 [3]

Running 1:29:20 16.84 km (5:18 / km) +65m 5:12 / km
ahr:144 max:167 shoes: Nike Free 5.0+

Workout 15:00 [3]

Note
weight:69kg

Workout 25:00 [4]

Running 1:11:07 14.06 km (5:03 / km) +168m 4:46 / km
ahr:149 max:171 shoes: Nike Zoom Air Pegasus 32

Note
weight:68.2kg (rest day)

Note
weight:69kg

Running 2:45:52 28.15 km (5:54 / km) +437m 5:28 / km
ahr:142 max:162 shoes: Asics fuzeX Lyte

Running warm up/down 7:52 1.42 km (5:33 / km)
ahr:142 max:153 shoes: Asics Gel-FujiTrabuco 4

Orienteering 27:59 ** 5.2 km (5:23 / km) +33m 5:13 / km
ahr:152 max:162 spiked:17/19c shoes: Asics Gel-FujiTrabuco 4

Orienteering 15:31 ** 2.78 km (5:34 / km) +11m 5:28 / km
ahr:153 max:168 spiked:11/12c shoes: Asics Gel-FujiTrabuco 4

Add the short course to get more running time.

Workout 20:00 [2]

Note
weight:70.2kg

Cycling 1:44:21 [3] 21.37 km (12.3 kph) +344m

Running 1:01:09 11.3 km (5:25 / km) +25m 5:21 / km
ahr:141 max:158 shoes: Nike Flex 2014 Run

Note
weight:69.4kg

Strength 35:00 [4]

Running 1:00:26 11.5 km (5:15 / km) +223m 4:47 / km
ahr:147 max:162 shoes: Asics Gel-FujiTrabuco 4

Note
weight:68.6kg

Strength 45:00 [4]

Note
weight:69.8kg

Running long 2:29:34 25.2 km (5:56 / km) +305m 5:36 / km
ahr:141 max:166 shoes: Nike Zoom Air Pegasus 32

Workout 20:00 [2]

Note
weight:69.8kg

Strength 1:00:00 [4]

Running intervals 1:15:00 13.95 km (5:23 / km) +52m 5:17 / km
ahr:147 max:167 shoes: Nike Free 5.0+