Training Log Archive: Steffen

In the 7 days ending Sep 13, 2009:

1:34

0:00

Event: Ranking Event Middle (WRE)

Orienteering warm up/down 20:00 [2] *** 3.0 km (6:40 / km) +60m 6:04 / km
6c shoes: VJ Integrator

Warmup with the warmup map.

Orienteering race 1:04:09 [5] **** 7.8 km (8:13 / km) +330m 6:47 / km
18c shoes: VJ Integrator

Middle distance WRE. Only one small mistake.

Workout 10:00 [3]

Cycling 1:20:02 [2] 20.56 km (15.4 kph) +228m

Workout 30:00 [3]

Cycling 35:01 [3] 10.37 km (17.8 kph) +80m

from home to work

Cycling 37:01 [3] 10.68 km (17.3 kph) +230m

from work to home

Workout 10:00 [3]

Running warm up/down 3:47 [3] 0.6 km (6:18 / km) +28m 5:07 / km
ahr:135 max:159 shoes: VJ Falcon

Orienteering 59:56 [4] *** 5.83 km (10:17 / km) +211m 8:42 / km
ahr:135 max:166 8c shoes: VJ Falcon

15 year old map and a very green forest made it a little bit difficult.

Workout 20:00 [3]

Running 1:04:41 [4] * 10.3 km (6:17 / km) +265m 5:34 / km
ahr:145 max:171 shoes: Asics Gel Trabuco 10

Doing memos again.

Workout 30:00 [3]