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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jan 25, 2009:

activity # timemileskm+m
  Orienteering2 3:27:42 15.07(13:47) 24.24(8:34) 101426c
  Workout3 2:35:00
  Running3 2:02:38 13.05(9:24) 21.0(5:50) 372
  Total7 8:05:20 28.11 45.24 138626c

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Sunday Jan 25, 2009 #

Orienteering (Reduced-Map) 1:26:16 [4] **** 9.28 km (9:18 / km) +280m 8:05 / km
9c shoes: VJ Falcon

Training on an reduced map, where you have to run the must parts with compas and only short before the controll get some map. Some parts was really good to run, wich nobody who knowes the Aalbäumle map would belive. Other where wich green are which was impossible too cross what it makes really tricky to hold the direction. You can see the map here:
http://www.der-namenlose.info/090124-25_training/

Saturday Jan 24, 2009 #

Running warm up/down 7:44 [2] 1.1 km (7:02 / km) +40m 5:57 / km
ahr:149 max:172 shoes: VJ Falcon

warm up before a Sprint-Cup training.

Orienteering (Sprint-training) 11:57 [5] *** 1.97 km (6:04 / km) +115m 4:42 / km
ahr:163 max:178 4c shoes: VJ Falcon

Course 3 of our littel Sprint-Cup

Orienteering (Sprint-Training) 5:15 [5] *** 0.87 km (6:04 / km) +50m 4:43 / km
ahr:158 max:176 4c shoes: VJ Falcon

Course 4 of our littel Sprint-Cup

Orienteering (Sprint-Training) 8:12 [5] *** 1.13 km (7:15 / km) +67m 5:36 / km
ahr:152 max:147 5c shoes: VJ Falcon

Course 1 of our littel Sprint-Cup

Orienteering (Sprint-Training) 7:40 [5] *** 1.13 km (6:47 / km) +80m 5:01 / km
ahr:155 max:171 4c shoes: VJ Falcon

Corse 2 of our sprint cup. Total time 33:04min. You can see the map here:
http://www.der-namenlose.info/090124-25_training/

Running warm up/down 9:56 [2] 1.06 km (9:22 / km) +40m 7:53 / km
ahr:128 max:144 shoes: VJ Falcon

Cool down after our Sprint-Cup

Orienteering (Countor-O) 1:28:22 [3] **** 9.87 km (8:57 / km) +422m 7:23 / km
ahr:146 max:169 shoes: VJ Falcon

Get into a green area in the middle of the course, what kicks me out of direction. When I was back in the map it was not so much time before it gets dark, so that I missed the best part of the course.

Friday Jan 23, 2009 #

Workout 1:20:00 [3]

Thursday Jan 22, 2009 #

Running 39:14 [4] 6.45 km (6:05 / km) +105m 5:37 / km
ahr:145 max:182 shoes: Icebug

15min warmup, 2x 2min fast with small brake and 15min cooldown.

Wednesday Jan 21, 2009 #

Workout 15:00 [1]

Tuesday Jan 20, 2009 #

Running 1:05:44 [4] 12.39 km (5:18 / km) +187m 4:56 / km
ahr:148 max:179 shoes: Asics Gel 1130

Thomas was back in training and it was faster than the last times. Maybe it has also something to do with the fact that all snow was melt away.

Monday Jan 19, 2009 #

Workout 1:00:00 [4]

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