Training Log Archive: Steffen

Note
weight:69.6kg

Workout 10:00 [3]

Cycling 47:07 [2] 13.13 km (16.7 kph) +200m
ahr:116 max:220

Note
(rest day)

Note
weight:68.6kg

Running 1:11:04 [3] 11.74 km (6:03 / km) +269m 5:26 / km
ahr:132 max:156 shoes: Icebug Gripmaster

Orienteering race 1:34:53 [5] **** 11.45 km (8:17 / km) +404m 7:03 / km
spiked:18/21c shoes: VJ Integrator 2011

Int. 3-Tage OL Greifensteine - Day 3. Overall ranking was clear so I didn't fight very hard.

Orienteering warm up/down 9:00 [3] 1.1 km (8:11 / km) +25m 7:21 / km
shoes: Icebug Sisu OLX

Orienteering race 2:22:29 [5] **** 19.0 km (7:30 / km) +600m 6:29 / km
spiked:19/27c shoes: Icebug Sisu OLX

Int. 3-Tage OL Greifensteine - Day 2 (WRE)
Many small mistakes but good enought for 205 points.

Orienteering race 1:03:41 [5] *** 7.87 km (8:06 / km) +100m 7:37 / km
spiked:16/22c shoes: VJ Integrator 2011

Int. 3-Tage OL Greifensteine - Day 1

Orienteering race 22:53 [5] 3.26 km (7:01 / km) +83m 6:14 / km
spiked:12/15c shoes: Walsh PB Elite Trainer

Friday evening sprint. Too late at start due 400 km drive the usual hight traffic at Fridays. Count only as training. Other clubs won't use start lists for an Friday evening sprint.

Running 16:03 [4] 2.4 km (6:41 / km) +70m 5:50 / km
ahr:133 max:160 shoes: Nike Free 3.0

Workout 35:00 [4]

Note
weight:69.5kg

Running 1:05:00 [3] 11.87 km (5:29 / km) +269m 4:55 / km
ahr:137 max:154 shoes: Nike Air Pegasus+ 27

Cycling 29:19 [3] 10.26 km (21.0 kph) +110m

Cycling 35:18 [3] 10.34 km (17.6 kph) +200m

Note
weight:69.1kg

Workout 20:00 [3]

Orienteering race 1:31:27 [5] **** 12.73 km (7:11 / km) +47m 7:03 / km
spiked:24/27c shoes: Icebug Sisu OLX

Holland-OL stage 5

Orienteering race 1:14:08 [5] *** 11.19 km (6:37 / km) +25m 6:33 / km
spiked:26/30c shoes: VJ Integrator 2011

Holland-OL stage 3

Orienteering race 15:39 [5] *** 1.46 km (10:43 / km) +2m 10:39 / km
spiked:27/29c shoes: Icebug Gripmaster

Race in Marks garden including a cross of the garden lake. Many controls without control-no and flag. 1 min penalty for each mispunch. I´ve two mispunches. In the first round on control one I was on the wrong rootstock. In the second round I punched control-no 12 on the tower instead of the fence on the ground.
part 1:




picture gallery:
http://www.flickr.com/photos/57524799@N08/archives...

Orienteering race 1:43:20 [5] **** 11.22 km (9:13 / km) +52m 9:00 / km
spiked:24/28c shoes: VJ Integrator 2011

Holland-OL Stage 2

Note
weight:69.3kg

Orienteering race 1:20:27 [5] **** 11.76 km (6:50 / km) +33m 6:45 / km
spiked:19/24c shoes: VJ Integrator 2011

Holland-OL stage 1

Strength 35:00 [4]

Note
weight:69.1kg

Running 37:59 [3] 6.08 km (6:15 / km) +100m 5:46 / km
ahr:139 max:162 shoes: Nike Free 3.0

Workout 15:00 [3]

Note
(rest day)

Note
weight:68.6kg

Cycling 47:59 [2] 12.42 km (15.5 kph) +222m
ahr:119 max:157

Workout 10:00 [3]

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Air Pegasus+ 27

Running race 1:35:09 [5] 21.1 km (4:31 / km) +85m 4:25 / km
shoes: Nike Air Pegasus+ 27

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Nike Air Pegasus+ 27

Note
weight:69.3kg

Cycling 29:05 [3] 10.07 km (20.8 kph) +106m
ahr:133 max:155

Cycling 36:05 [2] 9.87 km (16.4 kph) +191m
ahr:124 max:149

Note
rhr:47

Running 42:57 [3] 7.12 km (6:02 / km) +187m 5:20 / km
ahr:136 max:154 shoes: Nike Air Pegasus+ 27

Note
weight:68.8kg

Strength 50:00 [4]

Running 1:07:44 [3] 11.66 km (5:49 / km) +223m 5:18 / km
ahr:135 max:159

Note
weight:69.3kg

Cycling 31:49 [3] 10.08 km (19.0 kph) +111m

Cycling 35:07 [3] 10.66 km (18.2 kph) +200m

Note
weight:68.5kg

Running warm up/down 6:10 [3] 0.97 km (6:21 / km) +88m 4:23 / km
shoes: VJ Integrator 2011

Orienteering 2:11:40 [3] 13.26 km (9:56 / km) +349m 8:47 / km
spiked:16/19c shoes: VJ Integrator 2011

Running warm up/down 3:21 [3] 0.57 km (5:53 / km) +7m 5:31 / km
shoes: VJ Integrator 2011

Running warm up/down 16:13 [4] 2.77 km (5:51 / km) +103m 4:56 / km
ahr:152 max:170 shoes: Icebug Sisu OLX

Orienteering race 31:45 [5] 4.65 km (6:50 / km) +168m 5:47 / km
ahr:160 max:182 spiked:8/9c shoes: Icebug Sisu OLX

150 leg relay from Kreuzlingen to Lausanne to promote 2012 WOC. Run leg 9 from Riethüsli to Beckingen. Some small mistakes and one misplaced control (didn´t affect the race).

More information about the relay:
http://www.lac-o-lac.ch/
Watch the GPS-tracking:
http://www.tulospalvelu.fi/gps/

Running warm up/down 11:01 [3] 1.98 km (5:34 / km) +13m 5:23 / km
ahr:146 max:161 shoes: Icebug Sisu OLX

Note
weight:68.8kg

Cycling 29:10 [3] 10.06 km (20.7 kph) +104m

Cycling 44:38 [3] 10.74 km (14.4 kph) +231m

Workout 30:00 [3]

Running tempo 1:01:11 [5] 11.94 km (5:07 / km) +295m 4:34 / km
ahr:150 max:176 shoes: Nike Air Pegasus+ 27

Note
weight:69.6kg (injured)

Cycling 30:58 [3] 10.09 km (19.6 kph) +107m

Cycling 33:40 [4] 9.88 km (17.6 kph) +191m

Workout 30:00 [3]

Cycling 1:17:05 [3] 23.94 km (18.6 kph) +288m
ahr:130 max:153 (injured)

Workout 25:00 [3]