Training Log Archive: Steffen

Note
weight:70.2kg

Strength 40:00 [4]

Running 1:02:07 10.04 km (6:11 / km) +180m 5:41 / km
ahr:139 max:158 shoes: Asics Gel Karhana 6

Note
weight:69.2kg (rest day)

Running long 2:29:17 25.29 km (5:54 / km) +194m 5:41 / km
ahr:144 max:163 shoes: Karhu Flow Fulcrum Ride Neutra

Note
weight:68.7kg

Workout 10:00 [2]

Orienteering 37:54 [4] ** 6.56 km (5:47 / km) +148m 5:11 / km
spiked:3/25c shoes: Asics Gel Karhana 6

O-training in Scharnhausen. New map. Was confused at start and make a big mistake. Temperature was very hot so running speed was slow.

Note
weight:69.4kg

Running 50:46 9.88 km (5:08 / km) +148m 4:47 / km
ahr:141 max:159

Strength 1:05:00 [4]

Note
weight:69.8kg

Running 53:34 9.83 km (5:27 / km) +185m 4:59 / km
ahr:145 max:172 shoes: Asics Gel Karhana 6

Cycling 29:50 [3] 10.31 km (20.7 kph) +108m

Cycling 49:46 [3] 11.32 km (13.6 kph) +249m

Workout 40:00 [3]

Note
weight:69.8kg

Running (Fartlek) 1:02:16 10.78 km (5:47 / km) +224m 5:14 / km
ahr:150 max:170 shoes: Asics Gel Karhana 6

Workout 35:00 [4]

Running 51:28 9.28 km (5:33 / km) +97m 5:16 / km
ahr:148 max:164 shoes: Karhu Flow Fulcrum Ride Neutra

Note
weight:69.1kg

Cycling 32:45 10.3 km (18.9 kph) +109m
ahr:132 max:158

Cycling 43:40 11.99 km (16.5 kph) +222m
ahr:131 max:177

Strength 45:00 [4]

Running 58:08 11.47 km (5:04 / km) +95m 4:52 / km
ahr:163 max:176 shoes: Nike Free 3.0

Note
weight:68.8kg (rest day)

Cycling 31:47 [2] 10.24 km (19.3 kph) +110m

Cycling 36:47 [3] 10.85 km (17.7 kph) +170m

Running 49:49 8.35 km (5:58 / km) +161m 5:27 / km
ahr:148 max:168 shoes: Karhu Flow Fulcrum Ride Neutra

Workout 15:00 [3]

Note
weight:69.3kg

Note
(rest day)

Note
(rest day)

Orienteering 2:18:04 [5] ***** 12.5 km (11:03 / km) +369m 9:37 / km
spiked:13/21c shoes: VJ Integrator (2012)

After contol 16 I found my flow. But I made so many stupid mistakes before.

Note
(rest day)

Orienteering race 3:02:45 [5] ***** 15.12 km (12:05 / km) +360m 10:48 / km
spiked:17/22c shoes: VJ Integrator (2012)

What a awful forest. Green, stony and technical. No fun to run. No GPS-tracking available so I tried to handdraw my route.

Orienteering race 1:23:40 [5] **** 10.74 km (7:48 / km) +120m 7:23 / km
spiked:18/20c shoes: VJ Integrator (2012)

Nice open and mostly good runable forest. Two stuipid mistakes at 13 and 14 but for my level of orienteering a good race. Maybe the best I ever had in the nordic countries.

Orienteering race 24:31 [5] ** 3.79 km (6:28 / km) +61m 5:59 / km
spiked:11/12c shoes: VJ Integrator (2012)

IOF VIP/Media race. Ran course B because we had 2nd day of KRV in the morning. 1st plan was to make a relaxing race but I read something about a pricegiving ceremony and tried to make a fast race. Legs were tiered from the morning so it didn´t really work but I was able to win the race with a 4 s lead.1st six were in 54 s so it was a really close race.

Note
(rest day)

Orienteering race 22:04 *** 3.95 km (5:36 / km) +15m 5:29 / km
ahr:156 max:169 spiked:20/21c shoes: Asics Gel Karhana 6

Sprint on the original WOC qualification course. Run the course of men heat 2. OK race except of control 8 that was completly overrun by me.

Orienteering race 1:52:28 [5] **** 13.86 km (8:07 / km) +216m 7:32 / km
spiked:19/22c shoes: VJ Integrator (2012)

Really nice open forest. Had a bad start to 1st control but the rest went well. Only 3 small mistakes. At 2 controls I had problems with the visibility, at 1 control I was a little confused from the contours.

Note
(rest day)

Running 43:44 7.68 km (5:42 / km) +106m 5:20 / km
ahr:144 max:162 shoes: Asics Gel Karhana 6

Orienteering 1:23:41 [4] **** 7.65 km (10:56 / km) +93m 10:19 / km
spiked:9/14c shoes: VJ Integrator (2012)

Together with Kaisa and Jarno in their "home forest". Chosen the 5 km easy course. Made some stupid mistakes, often because I loose my self confidence. E.g. to control number 5 were I was on the right way but get very nervous short before I reached the control.

Running 1:46:37 18.64 km (5:43 / km) +121m 5:32 / km
ahr:145 max:165 shoes: Asics Gel Karhana 6

Note
(rest day)

Orienteering 1:32:26 **** 5.97 km (15:30 / km) +90m 14:24 / km
ahr:108 max:154 spiked:6/9c shoes: VJ Integrator (2012)

Training on the permanent orienteering couse in Espoo Kuskuspuisto (Centralpark). You can pick up a free copy of the map from the citizien service. Horible orienteering. I´m just afraid of KOW now. Running speed was slow becase of my bad orientering and I had a backpack with me.