Training Log Archive: Steffen

Orienteering race 2:06:19 [5] ***** 13.15 km (9:36 / km) +490m 8:06 / km
spiked:17/19c shoes: VJ Integrator (2012)

Was not sure if I should start because of my knee problems from yesterday. Than I start and destroy my knees completely.

Workout 15:00 [3]

Running warm up/down 6:30 [3] 1.1 km (5:55 / km)
shoes: VJ Integrator (2012)

Orienteering race 1:23:10 [5] ***** 7.87 km (10:34 / km) +260m 9:04 / km
spiked:15/19c shoes: VJ Integrator (2012)

1. get to hight and could not interpreted the stones. Find my 2nd control and go back to 1st from there.
2 - 4. Stupid up and downhill but easy to find. 6. Get to hight and have to go back from the stone. Vegetation was difficult to read there.
7 - 8 Approx. 200 m downhill with green areas and fallen trees not on the map. Ruined my knees there. At 8th control were many not mapped stones that was bigger than the one with the control. Missed the stone in the green by some meters and had to come from the track below. Control feels a little like bingo.
10. Was to hight and need ages to fix were I was.

Note
weight:69.3kg

Running 17:51 [3] 3.5 km (5:06 / km) +18m 4:58 / km
ahr:144 max:154 shoes: Icebug Gripmaster

Note
(rest day)

Note
weight:68.7kg

Strength 45:00 [4]

Running 48:44 [4] 8.59 km (5:40 / km) +198m 5:05 / km
ahr:148 max:167 shoes: Icebug Gripmaster

Note
weight:69.3kg

Strength 45:00 [4]

Workout 15:00 [3]