Training Log Archive: Steffen

Running warm up/down 6:17 [3] 0.9 km (6:59 / km) +62m 5:12 / km
shoes: VJ Integrator 2011

Orienteering race 1:23:44 [5] **** 9.82 km (8:32 / km) +513m 6:46 / km
spiked:15/18c shoes: VJ Integrator 2011

Saar-OL-Challenge 3rd race. Pursuit start. Hard fight but could keep my position in overall ranking by 7 s.

Workout 10:00 [3]

Note
weight:70.8kg

Orienteering race 46:08 [5] **** 5.41 km (8:32 / km) +200m 7:12 / km
spiked:14/16c shoes: VJ Integrator 2011

Saar-OL-Challenge 1st race. 1:7500 was sometimes confusing. Don´t know why it was not able to print the map in the correct scale.

Orienteering race 27:30 [5] *** 4.54 km (6:03 / km) +55m 5:43 / km
spiked:23/26c shoes: Walsh PB Elite Trainer

Night race with mass start.

part 1

part 2

Workout 30:00 [3]

Running warm up/down 18:15 [4] 3.23 km (5:39 / km) +72m 5:05 / km
ahr:146 max:168 weight:71kg shoes: Walsh PB Elite Trainer

Orienteering 53:54 [3] **** 5.66 km (9:31 / km) +93m 8:48 / km
ahr:135 max:161 spiked:15/19c shoes: Walsh PB Elite Trainer

Night-O training.

Running warm up/down 18:35 [3] 3.25 km (5:43 / km) +10m 5:38 / km
ahr:138 max:154 shoes: Walsh PB Elite Trainer

Running intervals 37:46 [5] 5.97 km (6:20 / km) +45m 6:06 / km
ahr:142 max:179 shoes: Nike Free 3.0

Workout 15:00 [3]

Running 1:11:20 [3] 12.43 km (5:44 / km) +124m 5:28 / km
ahr:142 max:182 weight:71.2kg shoes: Nike Air Pegasus+ 27

Strength 50:00 [4]

Workout 10:00 [3]