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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  Running10 8:43:02 57.17(9:09) 92.0(5:41) 1773
  Orienteering5 6:28:33 27.94(13:54) 44.97(8:38) 153177c
  Workout10 4:15:00
  Soccer2 3:45:00
  Cycling2 2:27:11 26.46(10.8/h) 42.58(17.4/h) 590
  Fieldwork2 1:50:00
  Total26 27:28:46 111.57 179.55 389477c
  [1-5]25 25:38:46

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Friday Jul 31, 2009 #

Cycling 32:13 [3] 10.35 km (19.3 kph) +90m

from home to work

Cycling 34:24 [3] 10.48 km (18.3 kph) +200m

from work to home

Thursday Jul 30, 2009 #

Workout 15:00 [3]

Wednesday Jul 29, 2009 #

Running hills 1:10:14 [5] 9.61 km (7:19 / km) +380m 6:06 / km
ahr:135 max:178 shoes: Asics Gel Trabuco 10

running hills 7x 250m/40hm (1:08, 1:07, 1:10, 0:59, 0:59, 0:58, 1:06) + warmup/cooldown

Tuesday Jul 28, 2009 #

Running 42:14 [4] 7.99 km (5:17 / km) +147m 4:50 / km
ahr:146 max:163 shoes: Nike Free 3.0

Monday Jul 27, 2009 #

Workout 15:00 [3]

Sunday Jul 26, 2009 #

Event: 8. Eschacher Volkslauf
 

Running race 43:52 [5] 10.0 km (4:23 / km) +50m 4:17 / km
shoes: Asics Gel 1130

10km streetrace. New PB but I didn´t feel good. I´m sure a faster time should be possible.

Saturday Jul 25, 2009 #

Running (cross) 37:19 [3] 4.87 km (7:40 / km) +161m 6:35 / km
ahr:140 max:161 shoes: Asics Gel Trabuco 10

Some crosstraining. But I´ve foreggoten how green this forrest is in summertime.

Friday Jul 24, 2009 #

Note
(rest day)

Thursday Jul 23, 2009 #

Orienteering 1:44:44 [3] **** 9.87 km (10:37 / km) +478m 8:33 / km
ahr:133 max:163 shoes: VJ Falcon

As you can see on my time I´m mainly concentrated on orienteering. The runablity of the forest was very bad and the many things has changed during the last 14 years so orienteering was sometimes very difficult but good for training.

Wednesday Jul 22, 2009 #

Workout 1:05:00 [3]

Tuesday Jul 21, 2009 #

Cycling 33:59 [3] 11.29 km (19.9 kph) +90m

from home to work

Cycling 46:35 [3] 10.46 km (13.5 kph) +210m

from work back home. Tried some smaller tracks to search for an nice running course to work.

Running intervals 1:19:26 [4] 13.88 km (5:43 / km) +142m 5:27 / km
ahr:152 max:177 shoes: Nike Free 3.0

7x1km (3:57, 4:09, 4:03, 4:21, 4:26, 4:31, 4:37) + warmup/cooldown. Not very fast I feel the bike trip in my likes. It was also very hard to run at 35°C after two rainy weeks with colder tempratures.

Monday Jul 20, 2009 #

Workout 15:00 [2]

Sunday Jul 19, 2009 #

Event: 7. BTB/STB LRL Baden-Wuerttemberg
 

Running warm up/down 15 [3] 1.7 km (9 / km)
shoes: VJ Falcon

Orienteering race 1:16:02 [5] **** 10.08 km (7:33 / km) +297m 6:34 / km
22c shoes: VJ Falcon


H19A - Splits

Saturday Jul 18, 2009 #

Event: BW-champs, middel (6. LRL)
 

Orienteering race 50:51 [5] ***** 5.66 km (8:59 / km) +232m 7:27 / km
24c shoes: VJ Falcon

Soccer 45:00 [2]

Friday Jul 17, 2009 #

Workout 1:10:00 [3]

Thursday Jul 16, 2009 #

Running 1:35:02 [4] ** 14.77 km (6:26 / km) +404m 5:40 / km
ahr:140 max:175 shoes: Asics Gel Trabuco 10

Decided spontaneously to run to the Altenberg-tower. A observation tower around 6,5 km from my work. The map I´ve taken with me was not the best so the way to tower becomes a little bit longer.

Wednesday Jul 15, 2009 #

Workout 15:00 [3]

Tuesday Jul 14, 2009 #

Running 56:47 [3] 10.33 km (5:30 / km) +240m 4:55 / km
ahr:154 max:182 shoes: Asics Gel 1130

Monday Jul 13, 2009 #

Workout 15:00 [3]

Sunday Jul 12, 2009 #

Workout 15:00 [3]

Saturday Jul 11, 2009 #

Running 32:17 [4] 6.2 km (5:12 / km) +78m 4:54 / km
ahr:149 max:165 shoes: Nike Free 3.0

Friday Jul 10, 2009 #

Note
(rest day)

just been on a concert.

Thursday Jul 9, 2009 #

Running 1:05:36 [4] 12.65 km (5:11 / km) +171m 4:51 / km
ahr:152 max:171 shoes: Asics Gel 1130

My calf feels OK

Wednesday Jul 8, 2009 #

Workout 15:00 [3]

Tuesday Jul 7, 2009 #

Note
(injured)

Still have some problems

Monday Jul 6, 2009 #

Fieldwork 1:05:00 [0]
(injured)

finished my small map today, now only the computer drawing is waiting. Still injured.

Sunday Jul 5, 2009 #

Event: BW-Camps, long (5. LRL)
 

Orienteering race 1:41:03 [5] **** 12.56 km (8:03 / km) +327m 7:07 / km
17c (injured) shoes: VJ Falcon

Regional long distance champs. Swiss national team has their WOC trials in the same forest this weekend. After controll 14 running was realy hard for me. On the way to the second last controll my injury from yesterdays football sesion starts to become serious.

Saturday Jul 4, 2009 #

Event: 4. BTB/STB LRL Baden-Wuerttemberg
 

Orienteering race 55:53 [5] **** 6.8 km (8:13 / km) +197m 7:11 / km
14c shoes: VJ Falcon

Soccer 30:00 [2]
shoes: Asics Gel Trabuco 10

Little training with Jakob and Jan.

Soccer 2:30:00 [3]
(injured) shoes: Asics Gel Trabuco 10

played on a small field in the evening. First 1 1/2h I stood in the Goal and wait if my team does something usefull. After this some people go to bed we have one hour of nice and kick and rush. Unfornatly I got a little injury in my right calf.

Friday Jul 3, 2009 #

Note
(rest day)

Thursday Jul 2, 2009 #

Fieldwork 45:00 [0]

starting to make a small map for the upcoming 750 year birthday celebration of our village.

Workout 15:00 [3]

Wednesday Jul 1, 2009 #

Note
(rest day)

donate blood. so no training today.

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