Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jul 26, 2009:

activity	#	time	miles		km		+m
Running	3	2:40:37	17.86	(8:59)	28.75	(5:35)	353
Orienteering	1	1:44:44	6.13	(17:05)	9.87	(10:37)	478
Cycling	1	1:20:34	13.51	(10.1/h)	21.75	(16.2/h)	300
Workout	2	1:20:00
Total	6	7:05:55	37.51		60.37		1131

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Sunday Jul 26, 2009 #

Event: 8. Eschacher Volkslauf

Running race 43:52 [5] 10.0 km (4:23 / km) +50m 4:17 / km
shoes: Asics Gel 1130

10km streetrace. New PB but I didn´t feel good. I´m sure a faster time should be possible.

Saturday Jul 25, 2009 #

Running (cross) 37:19 [3] 4.87 km (7:40 / km) +161m 6:35 / km
ahr:140 max:161 shoes: Asics Gel Trabuco 10

Some crosstraining. But I´ve foreggoten how green this forrest is in summertime.

Thursday Jul 23, 2009 #

Orienteering 1:44:44 [3] **** 9.87 km (10:37 / km) +478m 8:33 / km
ahr:133 max:163 shoes: VJ Falcon

As you can see on my time I´m mainly concentrated on orienteering. The runablity of the forest was very bad and the many things has changed during the last 14 years so orienteering was sometimes very difficult but good for training.

Wednesday Jul 22, 2009 #

Workout 1:05:00 [3]

Tuesday Jul 21, 2009 #

Cycling 33:59 [3] 11.29 km (19.9 kph) +90m

from home to work

Cycling 46:35 [3] 10.46 km (13.5 kph) +210m

from work back home. Tried some smaller tracks to search for an nice running course to work.

Running intervals 1:19:26 [4] 13.88 km (5:43 / km) +142m 5:27 / km
ahr:152 max:177 shoes: Nike Free 3.0

7x1km (3:57, 4:09, 4:03, 4:21, 4:26, 4:31, 4:37) + warmup/cooldown. Not very fast I feel the bike trip in my likes. It was also very hard to run at 35°C after two rainy weeks with colder tempratures.

Monday Jul 20, 2009 #

Workout 15:00 [2]

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