Training Log Archive: Steffen

In the 7 days ending Aug 21, 2011:

2:27

0:00

Note
(rest day)

Travel back from France.

7 AM

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

Orienteering race 55:29 [5] ***** 3.96 km (14:01 / km) +182m 11:24 / km
spiked:13/14c shoes: VJ Integrator 2011

O festival France. Stage 3. First time of the week I focused total on technique and ignore running speed. Result was the best race of the week.

8 PM

Running warm up/down 23:13 [3] 3.74 km (6:12 / km) +141m 5:13 / km
ahr:144 max:163 shoes: Saucony Grid Cohesion TR

Camping Le Sire and back as small cooldown run in the evening.

10 AM

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

Orienteering race 47:25 [5] ***** 5.2 km (9:07 / km) +48m 8:43 / km
spiked:7/10c shoes: VJ Integrator 2011

O festival France. Stage 4

11 AM

Orienteering race 1:38:35 [5] **** 8.24 km (11:58 / km) +358m 9:50 / km
spiked:16/18c

Big mistake to 3rd control.

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

5 PM

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

Temp-O. 11 mistakes.

9 AM

Running warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: VJ Integrator 2011

Orienteering race 1:08:13 [5] ***** 5.12 km (13:19 / km) +64m 12:32 / km
spiked:7/9c shoes: VJ Integrator 2011

O festival France. Stage 3.

Note
(rest day)

Sprint-Q and final.

10 AM

Orienteering race 1:28:14 [5] ***** 6.43 km (13:43 / km) +248m 11:30 / km
spiked:11/14c shoes: VJ Integrator 2011

O festival France. Stage 2.