Training Log Archive: Steffen

Running intervals 24:39 4.11 km (5:59 / km) +70m 5:31 / km
ahr:145 max:173 shoes: Nike Flex 2014 Run

Workout 18:00 [2]

Workout 37:00 [4]

Note
weight:70.6kg

Orienteering 24:53 ** 4.54 km (5:29 / km) +14m 5:24 / km
ahr:119 max:168 spiked:12/13c shoes: asics GEL-Kanaku 2

Training race in Ludwigsburg. Didn´t always work as planed.

Orienteering 12:38 [2] * 1.67 km (7:33 / km) +10m 7:20 / km
spiked:4/4c shoes: asics GEL-Kanaku 2

Collect controls together with Jakob.

Cycling 31:04 10.35 km (20.0 kph) +115m
ahr:119 max:158

Cycling 37:47 [2] 10.23 km (16.2 kph) +169m
ahr:73 max:118

Workout 22:00 [4]

Running 1:10:25 12.72 km (5:32 / km) +158m 5:13 / km
ahr:141 max:160 shoes: Asics fuzeX Lyte

Workout 12:00 [1]

Note
weight:70.1kg

Workout 30:00 [3]

Note
(rest day)

Note
weight:69.3kg

Orienteering 28:23 ** 4.03 km (7:02 / km) +88m 6:21 / km
ahr:137 max:171 spiked:24/25c shoes: asics GEL-Kanaku 2

Training race on new sprint map. Planed to control speed as I was restarting after 1 week illness. Worked well. No idear what time I would have run on full speed.

Note
(sick)

Note
weight:70kg (sick)

Note
(sick)

Note
(sick)

Note
weight:68.1kg (sick)

Running warm up/down 6:27 [3] 1.02 km (6:20 / km)
shoes: VJ Integrator (2016)

Orienteering race 2:11:21 [5] **** 15.13 km (8:41 / km) +139m 8:18 / km
spiked:17/19c shoes: VJ Integrator (2016)

Lahti-Hollola Jukola 2018 3rd leg
Was on the wrong forking at 1st control but had good orienteering for the rest of the course. Lost 4 min between 3rd and 4th control while readjusting my contact lenses.

Orienteering 35:33 [3] **** 4.19 km (8:30 / km) +23m 8:16 / km
spiked:9/13c shoes: VJ Integrator (2016)

Had a lot of problems. Specially in the white areas, because of thebad visibility there.

Note
(rest day)

Note
(rest day)

Note
weight:71.2kg

Running 51:28 8.07 km (6:23 / km) +147m 5:51 / km
ahr:129 max:146 shoes: asics GEL-Kanaku 2

Note
weight:70.7kg (rest day)

Note
(rest day)

Running warm up/down 3:54 [3] 0.68 km (5:43 / km) +2m 5:38 / km
shoes: Nike Zoom Air Pegasus 32

Orienteering race 18:36 [5] *** 3.17 km (5:51 / km) +50m 5:26 / km
spiked:22/22c shoes: Nike Zoom Air Pegasus 32

Couldn´t run very fast on the first technical part, but had a lot of fun.

Running warm up/down 3:10 [3] 0.57 km (5:35 / km) +3m 5:25 / km
shoes: Nike Zoom Air Pegasus 32

Orienteering race 17:50 [5] ** 3.18 km (5:36 / km) +29m 5:21 / km
spiked:21/21c shoes: Nike Zoom Air Pegasus 32

Less technical that race 1. Gaves me a little better result but I enjoyed race 1 more. Final place 3rd in M35.

Workout 10:00 [1]

Running 4:10 [3] 0.75 km (5:34 / km) +17m 5:00 / km
shoes: VJ Integrator (2016)

Orienteering race 41:47 [5] *** 5.06 km (8:16 / km) +102m 7:30 / km
spiked:14/16c shoes: VJ Integrator (2016)

Regional middle distance champs. 5th place in M35. Running speed in the first half was too slow.

Note
weight:70.8kg (rest day)

Running warm up/down 5:24 0.92 km (5:53 / km) +11m 5:32 / km
ahr:134 max:150 shoes: VJ Integrator (2016)

Orienteering 27:01 *** 2.96 km (9:07 / km) +48m 8:26 / km
ahr:137 max:163 spiked:10/12c shoes: VJ Integrator (2016)

Spend too much time to look for map adjustments instead to focus on running. Good for the map, bad for my training.

Running warm up/down 3:14 0.66 km (4:54 / km) +7m 4:39 / km
ahr:144 max:156 shoes: VJ Integrator (2016)

Workout 40:00 [3]

Note
weight:70.2kg

Workout 15:00 [4]

Running 1:11:09 11.69 km (6:05 / km) +242m 5:31 / km
ahr:137 max:158 shoes: asics GEL-Kanaku 2

Workout 10:00 [1]

Note
weight:69.8kg

Cycling 30:59 10.5 km (20.3 kph) +124m
ahr:131 max:148

Cycling 36:17 10.52 km (17.4 kph) +184m
ahr:114 max:145

Strength 30:00 [4]

Note
weight:70.1kg

Workout 22:00 [4]

Cycling 1:06:59 16.39 km (14.7 kph) +259m
ahr:118 max:152

Workout 15:00 [1]

Running warm up/down 2:00 [3] 0.32 km (6:12 / km) +9m 5:27 / km
shoes: INOV8 X-Talon 212

Orienteering race 50:11 [4] ** 6.43 km (7:48 / km) +208m 6:43 / km
spiked:15/17c shoes: INOV8 X-Talon 212

Again a boring course.Bad routechoice and mistake to control 2. Small mistake to control 12. I run far to slow. Didn´t feel exhausted in the finish and think I should have been able to run 1 min/km faster. Finished 3rd. THink the last to days were a waste of time.

Workout 33:00 [3]

Running warm up/down 4:03 [3] 0.56 km (7:18 / km) +51m 5:00 / km
shoes: INOV8 X-Talon 212

Orienteering race 46:32 [3] ** 5.48 km (8:29 / km) +121m 7:39 / km
spiked:13/14c shoes: INOV8 X-Talon 212

Team competition. Run together with my Dad so couldn´t run cvery fast. Course was very boring. Overun the 2nd control (don´t know if I should even when it was boring or because it was boring).