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Training Log Archive: Steffen

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Orienteering6 9:00:08 38.11(14:10) 61.34(8:48) 2010130c
  Running10 8:44:08 56.7(9:15) 91.25(5:45) 1033
  Workout19 6:35:00
  Total34 24:19:16 94.82 152.59 3043130c
averages - rhr:51 weight:66.3kg

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Sunday Oct 31, 2010 #

11 AM

Running 1:21:20 [3] 14.11 km (5:46 / km) +125m 5:31 / km
ahr:146 max:163 shoes: Saucony Grid Cohesion TR

With Jakob.

Saturday Oct 30, 2010 #

5 PM

Running intervals 1:07:02 [4] 11.63 km (5:46 / km) +111m 5:30 / km
ahr:146 max:178 shoes: Saucony Grid Cohesion TR

4x 1km (4:03, 3:55, 3:47, 4:10 min) +warmup/cooldown
10 PM

Workout 10:00 [2]

Friday Oct 29, 2010 #

9 PM

Workout 40:00 [3]

Thursday Oct 28, 2010 #

7 PM

Running 1:23:33 [3] 14.0 km (5:58 / km) +218m 5:32 / km
ahr:140 max:165 weight:66.3kg shoes: Saucony Grid Cohesion TR

8 PM

Workout 15:00 [2]

Wednesday Oct 27, 2010 #

6 PM

Running 16:35 [3] 2.31 km (7:11 / km) +65m 6:18 / km
ahr:143 max:162 weight:66.2kg shoes: Nike Free 3.0

4x stairs (13,41; 14,64; 14,22; 14,89 s) +warmup/cooldown
7 PM

Workout 25:00 [3]

Tuesday Oct 26, 2010 #

5 PM

Workout 10:00 [2]
weight:66.7kg

6 PM

Running 1:08:35 [3] 12.64 km (5:26 / km) +120m 5:11 / km
ahr:146 max:167 shoes: Karhu M1 3903-001 medium

Monday Oct 25, 2010 #

7 PM

Workout 40:00 [3]
weight:65.2kg

Sunday Oct 24, 2010 #

Event: 7. BTB/STB LRL Baden-Württemberg
 
11 AM

Orienteering race 1:09:33 [5] *** 9.91 km (7:01 / km) +149m 6:32 / km
22c shoes: VJ Integrator

8 PM

Workout 10:00 [2]

Saturday Oct 23, 2010 #

Event: Regional middle distance champs Baden-Württemberg
 
7 AM

Workout 25:00 [3]

2 PM

Orienteering race 1:26:46 [4] **** 7.96 km (10:54 / km) +297m 9:11 / km
23c shoes: VJ Integrator

7,2 km straight line. Maybe the longest middle distance in the world. Winning time was 51 min! Course setting was horrible and the map print nearly impossible to read. I´m still suffering from a light cold, so I decided to run this only and training speed and save my energy for tomorrows race.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)

Friday Oct 22, 2010 #

6 PM

Running 33:18 [3] 5.47 km (6:05 / km) +90m 5:38 / km
ahr:144 max:160 shoes: Nike Free 3.0

Some coordination exercises.
9 PM

Workout 25:00 [3]

Thursday Oct 21, 2010 #

10 PM

Workout 10:00 [3]

Wednesday Oct 20, 2010 #

9 PM

Workout 40:00 [3]
weight:67kg

Tuesday Oct 19, 2010 #

6 PM

Running 1:03:48 [4] 11.9 km (5:22 / km) +116m 5:07 / km
ahr:150 max:167 shoes: Saucony Grid Cohesion TR

Cold, windy and rainy.
9 PM

Workout 10:00 [2]

Monday Oct 18, 2010 #

6 PM

Workout 40:00 [3]
rhr:54 weight:65.7kg

Sunday Oct 17, 2010 #

Note
(rest day)

Saturday Oct 16, 2010 #

Note
(rest day)

Friday Oct 15, 2010 #

Note
(rest day)

Thursday Oct 14, 2010 #

7 PM

Running 42:36 [3] 7.72 km (5:31 / km) +79m 5:15 / km
ahr:143 max:166 shoes: Karhu M1 3903-001 medium

Tried to run some 1 km intervals. But after the first one I feeled that I´m not fit.

Wednesday Oct 13, 2010 #

8 PM

Workout 10:00 [2]

Tuesday Oct 12, 2010 #

5 PM

Running 59:21 [3] 10.47 km (5:40 / km) +109m 5:23 / km
ahr:145 max:163 shoes: Saucony Grid Cohesion TR

Still not in best shape.

Monday Oct 11, 2010 #

8 PM

Workout 10:00 [2]

Sunday Oct 10, 2010 #

9 AM

Orienteering 7:32 [3] **** 0.63 km (11:57 / km) +52m 8:28 / km
3c shoes: VJ Integrator

Warmup map.

Orienteering race 2:37:32 [4] **** 14.7 km (10:43 / km) +702m 8:39 / km
23c shoes: VJ Integrator

What a bad race, many mistakes and absolute no running speed.

Saturday Oct 9, 2010 #

Event: ArgeAlp Spiele
 
3 PM

Orienteering race 48:11 [5] ***** 5.85 km (8:14 / km) +170m 7:11 / km
19c shoes: VJ Integrator

ArgeAlp Relay. Run the 3rd leg of the open relay.

Friday Oct 8, 2010 #

7 PM

Workout 15:00 [2]

Thursday Oct 7, 2010 #

7 PM

Workout 30:00 [3]

Wednesday Oct 6, 2010 #

7 PM

Workout 10:00 [2]

Tuesday Oct 5, 2010 #

Note
(rest day)

Monday Oct 4, 2010 #

Note
rhr:47 weight:67.3kg (rest day)

Sunday Oct 3, 2010 #

9 AM

Orienteering race 42:05 [5] **** 6.09 km (6:55 / km) +180m 6:01 / km
15c shoes: VJ Integrator

Deutschland-Cup Relay. Run the first leg for our first team. Race was OK. My knee starts to hurt again on the last two legs and I didn´t feel very well. So next week will be a little more relaxing.

Saturday Oct 2, 2010 #

Event: DM Langdistanz + Deutschlandcup
 
12 PM

Orienteering race 2:08:29 [5] **** 16.2 km (7:56 / km) +460m 6:57 / km
25c shoes: VJ Integrator

Run the H21Al, didn´t felt very good in the week before so I don´t try very hard. Got some knee problems in the middle of the race.

Friday Oct 1, 2010 #

9 PM

Workout 20:00 [3]

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