Training Log Archive: Steffen

Running 1:18:36 [4] 14.04 km (5:36 / km) +254m 5:08 / km
ahr:148 max:164 shoes: VJ Integrator 2011

Note
weight:70kg

Cycling 29:58 [3] 10.28 km (20.6 kph) +106m

Cycling 34:15 [3] 10.41 km (18.2 kph) +196m

Workout 30:00 [4]

Note
weight:69.3kg

Workout 50:00 [4]

Running 30:37 [3] 5.2 km (5:53 / km) +134m 5:13 / km
ahr:146 max:164 shoes: Icebug Gripmaster

Note
(rest day)

Cycling 20:19 [2] 6.34 km (18.7 kph) +27m

Orienteering race 2:01:36 [5] 12.35 km (9:51 / km) +251m 8:56 / km
spiked:13/16c shoes: VJ Integrator 2011

O-Ringen 2012 last day.

Cycling 25:17 [2] 6.91 km (16.4 kph) +41m

Cycling 25:10 [2] 6.81 km (16.2 kph) +27m

Orienteering race 1:42:23 [5] ***** 11.35 km (9:01 / km) +167m 8:24 / km
spiked:10/15c shoes: VJ Integrator 2011

O-Ringen 4th day. All well until 12th control were I lost map contact and take very long time to find the control.

Cycling 24:55 [2] 6.88 km (16.6 kph) +38m

Orienteering 37:10 [3] *** 3.86 km (9:38 / km) +35m 9:13 / km
spiked:9/1c shoes: Icebug Sisu OLX

Training at O-Ringen town. Start and finish at our camping slot. Take it easy because it was the evening before the last day.

Note
(rest day)

Cycling 41:21 [2] 13.34 km (19.4 kph) +34m

Orienteering race 1:04:32 [5] ***** 8.16 km (7:55 / km) +17m 7:50 / km
spiked:15/18c shoes: VJ Integrator 2011

O-Ringen day 3.

Cycling 42:10 [2] 13.44 km (19.1 kph) +17m

Orienteering race 55:10 [5] ***** 5.83 km (9:28 / km) +82m 8:50 / km
spiked:15/17c shoes: VJ Integrator 2011

O-Ringen 2012 2nd day. Lose concentration in the end.

Orienteering race 1:50:20 [5] ***** 12.7 km (8:41 / km) +188m 8:05 / km
spiked:12/14c shoes: Icebug Sisu OLX

O-Ringen 1st day. Get completely out of my direction to 3 control.

Note
(rest day)

Note
weight:70.5kg (rest day)

Workout 35:00 [3]

Running 35:10 [3] 6.01 km (5:51 / km) +126m 5:18 / km
ahr:142 max:164 shoes: Nike Air Pegasus+ 27

Workout 25:00 [3]

Note
weight:70.3kg (rest day)

Note

Workout 45:00 [4]

Orienteering race 33:45 [5] *** 5.75 km (5:52 / km) +31m 5:43 / km
spiked:11/15c shoes: VJ Integrator 2011

Our regional relay champs. Run together with Jakob. Two runners everybody has to run two times. Mistake to the first control were I lose the leading group. Could catch them later because everbody makes mistakes in this forest.

Orienteering race 36:48 [5] *** 6.16 km (5:58 / km) +42m 5:47 / km
spiked:9/14c shoes: VJ Integrator 2011

My second race of the relay. This time my mistake to the 1st control was so big that I has to run the whole race alone. Our relay finished at 3rd place what was my 1st medal in M19 after running this category for 12 years.

Note
weight:70kg (rest day)

Cycling 33:18 [2] 10.23 km (18.4 kph) +110m

Cycling 35:00 [3] 10.07 km (17.3 kph) +198m

Strength 40:00 [4]
weight:70.3kg

Running 44:02 [3] 7.76 km (5:40 / km) +84m 5:23 / km
ahr:144 max:160 shoes: Icebug Gripmaster

Cycling 33:38 [2] 10.26 km (18.3 kph) +110m
weight:69.3kg

Cycling 40:22 [3] 10.86 km (16.1 kph) +200m

Running 23:02 [3] 3.14 km (7:20 / km) +53m 6:46 / km
ahr:147 max:169 shoes: Nike Air Pegasus+ 27

Orienteering race 38:13 [5] *** 6.7 km (5:42 / km) +40m 5:32 / km
ahr:169 max:182 spiked:24/27c shoes: Nike Air Pegasus+ 27

3-Country orienteering.
Orienteering through 3 countries (Switzerland/Germany/France), Tricky start in Switzerland, than some easy controls to the Germany border. Than a typical German sprint (boring stupid park running). Than over the Rhine to France. 30 °C was really hard to run. Winner was last years WOC silver medalist Anders Holmberg.

Strength 50:00 [4]

Note
weight:69.8kg (sick)

Note
(sick)

Note
(sick)

Note
weight:68.6kg (sick)

Note
(sick)