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Training Log Archive: Steffen

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Orienteering9 11:07:44 31.15(21:26) 50.13(13:19) 175675 /102c73%
  Running13 7:15:44 45.04(9:40) 72.49(6:01) 13238 /8c100%
  Cycling10 6:54:52 72.14(10.4/h) 116.1(16.8/h) 1725
  Workout6 4:10:00
  Fieldwork1 1:10:00
  Trail-O1 45:00
  Total36 31:23:20 148.33 238.72 480483 /110c75%
averages - weight:69.1kg

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Wednesday Aug 31, 2011 #

Note
(rest day)

Spend the evening with my brother in law to check the It for the JLVK.

Tuesday Aug 30, 2011 #

7 AM

Cycling 32:36 [3] 10.52 km (19.4 kph) +110m
ahr:133 max:154

To work.
4 PM

Cycling 36:36 [3] 10.53 km (17.3 kph) +195m
ahr:192 max:156

Back home.
6 PM

Running 1:23:48 [4] *** 13.83 km (6:04 / km) +175m 5:42 / km
ahr:146 max:169 spiked:8/8c shoes: Saucony Grid Cohesion TR

Set some controls on the way for tomorrows model event for some guys from the local newspaper. The most part of the training was running.

Monday Aug 29, 2011 #

6 PM

Fieldwork 1:10:00 [1]

Sunday Aug 28, 2011 #

12 PM

Running tempo 54:14 [4] 9.93 km (5:28 / km) +194m 4:59 / km
ahr:154 max:181 shoes: Karhu M1 3903-001 medium

Pyramid run on hilly terain 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (320, 510, 710, 984, 1140, 974, 753, 452, 245 m) + warmup/cooldown. Didn´t do much tempo training the last weeks, so this was slow and feels hard.
3 PM

Cycling 51:24 [3] 12.55 km (14.6 kph) +194m
ahr:135 max:171

Relaxing one in the afternoon to get some of the sun.

Saturday Aug 27, 2011 #

11 AM

Orienteering 46:41 [3] **** 5.05 km (9:15 / km) +136m 8:09 / km
11c shoes: Icebug Sisu OLX

Check to controls sites I had to mark at the JLVK.
2 PM

Workout 35:00 [3]

Friday Aug 26, 2011 #

Note
weight:69.1kg (rest day)

Thursday Aug 25, 2011 #

8 AM

Cycling 32:14 [3] 10.5 km (19.5 kph) +107m

To work.
4 PM

Cycling 38:30 [3] 10.53 km (16.4 kph) +200m

Back home.
6 PM

Running intervals 25:14 [5] 3.75 km (6:44 / km) +75m 6:07 / km
ahr:137 max:164 shoes: Walsh PB Elite Trainer

Warmup, 6x 30 s (139, 143, 157, 127, 127, 157 m), Cooldown

Wednesday Aug 24, 2011 #

Note
weight:69.1kg (rest day)

Do some preparation work for the JLVK.

Tuesday Aug 23, 2011 #

7 PM

Running 1:07:23 [3] 11.6 km (5:49 / km) +258m 5:14 / km
ahr:141 max:169 shoes: Karhu M1 3903-001 medium

Hot, alone and I think other the last details of the JLVK map printing. So I think the running was OK.

Monday Aug 22, 2011 #

Note
weight:68.2kg (rest day)

Sunday Aug 21, 2011 #

Note
(rest day)

Travel back from France.

Saturday Aug 20, 2011 #

7 AM

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

Orienteering race 55:29 [5] ***** 3.96 km (14:01 / km) +182m 11:24 / km
spiked:13/14c shoes: VJ Integrator 2011

O festival France. Stage 3. First time of the week I focused total on technique and ignore running speed. Result was the best race of the week.
8 PM

Running warm up/down 23:13 [3] 3.74 km (6:12 / km) +141m 5:13 / km
ahr:144 max:163 shoes: Saucony Grid Cohesion TR

Camping Le Sire and back as small cooldown run in the evening.

Friday Aug 19, 2011 #

10 AM

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

Orienteering race 47:25 [5] ***** 5.2 km (9:07 / km) +48m 8:43 / km
spiked:7/10c shoes: VJ Integrator 2011

O festival France. Stage 4

Thursday Aug 18, 2011 #

11 AM

Orienteering race 1:38:35 [5] **** 8.24 km (11:58 / km) +358m 9:50 / km
spiked:16/18c

Big mistake to 3rd control.

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

5 PM

Trail-O 45:00 [1] ****

Temp-O. 11 mistakes.

Wednesday Aug 17, 2011 #

9 AM

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

Orienteering race 1:08:13 [5] ***** 5.12 km (13:19 / km) +64m 12:32 / km
spiked:7/9c shoes: VJ Integrator 2011

O festival France. Stage 3.

Tuesday Aug 16, 2011 #

Note
(rest day)

Sprint-Q and final.

Monday Aug 15, 2011 #

10 AM

Orienteering race 1:28:14 [5] ***** 6.43 km (13:43 / km) +248m 11:30 / km
spiked:11/14c shoes: VJ Integrator 2011

O festival France. Stage 2.

Sunday Aug 14, 2011 #

8 AM

Orienteering race 1:38:19 [5] ***** 7.51 km (13:05 / km) +369m 10:31 / km
spiked:14/17c shoes: VJ Integrator 2011

O festival France. Stage 1,

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard
 
5 PM

Orienteering 54:02 [2] ***** 2.54 km (21:16 / km) +170m 15:56 / km
spiked:7/9c shoes: VJ Integrator 2011

O-festival France. Training map.

Friday Aug 12, 2011 #

Note
(rest day)

Travel to France.

Thursday Aug 11, 2011 #

4 PM

Cycling 1:12:50 [3] 19.51 km (16.1 kph) +292m
ahr:134 max:175

Wednesday Aug 10, 2011 #

11 AM

Workout 1:00:00 [4]

Tuesday Aug 9, 2011 #

5 PM

Workout 40:00 [3]

7 PM

Running 44:22 [4] 7.49 km (5:55 / km) +145m 5:24 / km
ahr:147 max:171 shoes: Saucony Grid Cohesion TR

Nobody there. Run alone but was not very motivated.

Monday Aug 8, 2011 #

11 AM

Workout 55:00 [4]

Sunday Aug 7, 2011 #

2 PM

Orienteering 1:50:46 [1] 6.08 km (18:13 / km) +181m 15:51 / km
shoes: Icebug Sisu OLX

Mark controls.

Saturday Aug 6, 2011 #

8 PM

Running intervals 28:51 [5] 4.46 km (6:28 / km) +80m 5:56 / km
ahr:148 max:176 shoes: Walsh PB Elite Trainer

Intervals 6x 30 s + warmup/cooldown.

Friday Aug 5, 2011 #

Note
weight:69.2kg (rest day)

My companies annual summer party.

Thursday Aug 4, 2011 #

5 PM

Workout 15:00 [4]

Stress ECG to get my medical certificate for France.
6 PM

Running 25:41 [4] 5.03 km (5:06 / km) +86m 4:42 / km
ahr:147 max:164 shoes: Karhu M1 3903-001 medium

Wednesday Aug 3, 2011 #

7 AM

Cycling 32:32 [3] 10.5 km (19.4 kph) +108m

To work.
4 PM

Cycling 48:42 [3] 10.7 km (13.2 kph) +220m

Back home. Had some time so i look for some minor tracks.

Tuesday Aug 2, 2011 #

7 AM

Cycling 31:11 [3] 10.5 km (20.2 kph) +107m
weight:69.7kg

To work.
5 PM

Cycling 38:17 [3] 10.26 km (16.1 kph) +192m

Back home.
6 PM

Running 1:06:58 [3] 10.66 km (6:17 / km) +169m 5:49 / km
ahr:140 max:158 shoes: Saucony Grid Cohesion TR

Alone with Thomas so we look for some trails and cross running.

Monday Aug 1, 2011 #

6 PM

Workout 45:00 [4]

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