Training Log Archive: Steffen

In the 7 days ending Jul 18, 2010:

1:51

0:00

Event: Laufserie TG Achalm 2. Lauf

11 AM

Orienteering 1:23:32 [3] **** 7.6 km (10:59 / km) +326m 9:03 / km
ahr:128 max:176 10c shoes: Icebug Sisu OLX

Something like a historical orienteering on the map Bartholomö-Nord from 1983. Interesting map with steep valleys many rocks and caves.

9 PM

Workout 20:00 [2]

11 AM

Orienteering 56:53 [3] *** 5.74 km (9:55 / km) +183m 8:33 / km
ahr:137 max:170 13c shoes: Icebug Sisu OLX

On a 10 year old, very green and very bad training map.

2 PM

Orienteering 48:25 [4] **** 5.38 km (9:00 / km) +113m 8:09 / km
ahr:155 max:173 15c shoes: Icebug Sisu OLX

Relay training with Jakob on the Waldstadion map. Run a relay course with forked controls.

Note
(rest day)

11 PM

Workout 15:00 [2]

8 PM

Running warm up/down 3:46 [3] 0.47 km (8:01 / km) +42m 5:32 / km
ahr:142 max:160 shoes: Nike Free 3.0

Running tempo 22:25 [5] 5.0 km (4:29 / km) +30m 4:21 / km
ahr:162 max:170 shoes: Nike Free 3.0

Running 13:32 [3] 2.07 km (6:32 / km)
ahr:133 max:165 shoes: Nike Free 3.0

7 PM

Running 18:48 [3] 3.46 km (5:26 / km) +54m 5:02 / km
ahr:143 max:156 shoes: Asics Gel 1130

Didn´t make it very far. Hit the ground and get a small bleeding wound, so I get back home only after a short training.

7 AM

Cycling 33:28 [2] 10.3 km (18.5 kph) +96m

To work.

6 PM

Cycling 37:54 [3] 10.3 km (16.3 kph) +189m

Back home.

9 PM

Workout 40:00 [3]