Training Log Archive: Steffen

Orienteering race 28:06 [5] *** 5.31 km (5:18 / km) +62m 5:00 / km
spiked:17/17c shoes: Asics GEL-Fuji Trabuco G-TX

Competion consist of 2 races a sprint at daylight and a night all control race. This was the first race. Worked quite well for me. At control 7 there was a big map mistake as the wall in front of the control was completly unpassable.

Orienteering race 59:53 [5] *** 8.56 km (7:00 / km) +109m 6:35 / km
spiked:27/33c shoes: Asics GEL-Fuji Trabuco G-TX

2nd race. All control night O. Start into the night-O season so some small mistakes. Didn´t find the shortes possible route. The shortest one had 4.9 km, mine 5.2 km. So the distance was not to big. I think I should have gone from 56 to 36 and run the course in opposite direction with 50 as 2nd last control.

Strength 1:05:00 [4]

Note
weight:69.2kg

Running 49:15 [4] 10.01 km (4:55 / km) +10m 4:54 / km
shoes: Karhu Flow Trainer III

Workout 30:00 [4]

Strength 35:00 [4]

Note
weight:70.1kg

Running 1:16:17 13.91 km (5:29 / km) +135m 5:14 / km
ahr:143 max:163 shoes: Nike Air Pegasus+ 29

Workout 20:00 [3]

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weight:68.8kg (rest day)

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weight:69.1kg

Fieldwork 1:37:47 [1] 5.22 km (18:43 / km) +115m 16:52 / km
shoes: Kappa ADVAN

Fieldwork 2:35:21 [1] 6.79 km (22:53 / km) +94m 21:24 / km

Orienteering race 1:08:33 [5] ** 7.74 km (8:52 / km) +182m 7:56 / km
spiked:12/18c shoes: VJ Integrator (2014)

Very easy course but mange to have a lot of mistakes. And even couldn´t blame the poor map for most of them.

Note
weight:67.7kg (rest day)

Running 50:14 8.16 km (6:09 / km) +163m 5:36 / km
ahr:125 max:162 shoes: Asics GEL-Fuji Trabuco G-TX

Note
weight:69kg

Workout 20:00 [3]

Running intervals 38:26 6.77 km (5:40 / km) +62m 5:26 / km
ahr:142 max:172 shoes: Nike Air Pegasus+ 29

Note
weight:67.7kg (rest day)

Orienteering race 2:22:50 [5] **** 10.88 km (13:08 / km) +662m 10:04 / km
spiked:21/24c shoes: Asics GEL-Fuji Trabuco G-TX

ArgeAlp long distance race. Nice but thoughr race. I´m not good in downhill running or running along the hill, so I lost a lot of time from my running speed. Nice terrain and nice map. Sometimes I had to slow down to enjoy the fantastic view.

Orienteering race 26:40 [5] ** 3.59 km (7:26 / km) +177m 5:58 / km
spiked:9/10c shoes: VJ Integrator (2014)

ArgeAlp relay. Didn´t have an elite relay so ran start in the open class. Take the lead at spectator control (no 6) but run to deep to no 7. Lost the lead finaly while running downhill to last control and came in as 2nd. Team ends up in an 4th place.

Workout 15:00 [3]

Note
weight:68.8kg

Running 1:22:32 14.1 km (5:51 / km) +298m 5:18 / km
ahr:138 max:163 shoes: Asics GEL-Fuji Trabuco G-TX

Workout 15:00 [3]

Strength 40:00 [4]

Workout 10:00 [2]

Running intervals 40:38 7.01 km (5:48 / km) +138m 5:17 / km
ahr:145 max:177 shoes: Nike Air Pegasus+ 29

Note
weight:68.8kg

Cycling 30:04 [3] 10.11 km (20.2 kph) +112m

Cycling 43:05 [2] 9.16 km (12.8 kph) +201m

Workout 30:00 [4]

Workout 35:00 [3]

Running 57:02 9.64 km (5:55 / km) +221m 5:19 / km
ahr:146 max:167 shoes: Asics GEL-Fuji Trabuco G-TX

Note
weight:68.6kg (rest day)

Cycling 1:02:05 [2] 13.67 km (13.2 kph) +215m

Note
weight:68.7kg (rest day)