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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Trail-O3 4:30:00
  Orienteering4 4:08:25 17.51(14:11) 28.18(8:49) 89469 /86c80%
  Running5 2:18:22 13.49(10:15) 21.71(6:22) 459
  Workout2 1:05:00
  Total12 12:01:47 31.0 49.89 135369 /86c80%

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MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

10 AM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: VJ Integrator

To the start because I was a little bit late.

Orienteering race 2:26:41 [5] **** 15.98 km (9:11 / km) +750m 7:26 / km
spiked:21/29c shoes: VJ Integrator

JK long distance H21E. First part with shorter control distance and a loop. Make some stupid mistakes on this part later was better but make mistakes in the end again. Felt totally exhausted and the finish. Wondering that I was possible to earn WRE points for this.
1 PM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km) +5m 6:50 / km
shoes: VJ Integrator

3 PM

Trail-O 2:00:00 [1]

Starting getting better. Means I had 13 right out of 20.

Saturday Apr 23, 2011 #

10 AM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: VJ Integrator

Orienteering race 1:13:41 [5] ***** 7.41 km (9:57 / km) +79m 9:26 / km
ahr:145 max:182 spiked:20/26c shoes: VJ Integrator

Extremely difficult sand dunes area. When I was able to understand the map nearly 1/3 of the course was done. But then my orienteering and running speed was still very slow. Feels more like an extreme technical training than a competition.
3 PM

Trail-O race 1:45:00 [1]

JK Trail-O day 1. 9 mistakes at 21 controls. Needs only one day to show that I´m bad in foot-o and trail-O.

Friday Apr 22, 2011 #

Event: JK 2011
 
2 PM

Orienteering warm up/down 6:00 [2] ** 1.0 km (6:00 / km) +5m 5:51 / km
spiked:3/3c shoes: Saucony Grid Cohesion TR

Just run a little bit around with the warm up map.
3 PM

Orienteering race 22:03 [5] **** 3.8 km (5:48 / km) +60m 5:23 / km
spiked:25/28c shoes: Saucony Grid Cohesion TR

JK Sprint Race. 28 controls on 2.4 km straight line. For me to many controls. Never come into running.
4 PM

Trail-O 45:00 [1] *****

JK Trail-O event. A Temp-O. Maybe not the best for the first Trail-O. Don´t see the results yet, but I´m sure that I could not have much right answers.

Thursday Apr 21, 2011 #

Note
(rest day)

Half day work and than travel to Dublin.

Wednesday Apr 20, 2011 #

6 AM

Running 53:47 [3] 8.48 km (6:21 / km) +222m 5:36 / km
ahr:134 max:157 shoes: Karhu M1 3903-001 medium

Morning jog with a customer.

Tuesday Apr 19, 2011 #

6 PM

Running 55:35 [3] 9.23 km (6:01 / km) +202m 5:26 / km
ahr:140 max:172 shoes: Saucony Grid Cohesion TR

No training partner today and still tired legs from the weekend. So there was no motivation to do anymore.

Monday Apr 18, 2011 #

5 PM

Workout 55:00 [3]

8 PM

Workout 10:00 [2]

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