Training Log Archive: Steffen

Note

Orienteering race 1:04:35 [5] **** 8.71 km (7:25 / km) +154m 6:49 / km
spiked:11/13c shoes: VJ Integrator (2012)

4th leg. 1 clock in the night. Run a long easy night. Tried to keep my orienteering as simple as possible. Worked well except to control 10 were I run through the yellow area instead left on the tracks. GPS has a failure around 10th control, so don´t wonder.

Orienteering race 50:46 [5] **** 5.89 km (8:37 / km) +112m 7:53 / km
spiked:13/15c shoes: VJ Integrator (2012)

5th and last of my legs. Long difficult night. Started around 6 in the morning when there was again enough light in the forest. I was so happy that I din´t have to run this in the night. Get complete lost at control 7.

Orienteering race 57:30 [5] *** 8.08 km (7:07 / km) +171m 6:26 / km
spiked:11/14c shoes: VJ Integrator (2012)

My first leg of the 24 h relay. Long easy. Unecessary mistakes. To no 7 I ignored a track in the forest and at no 9 I wasn´t concentrated enought.

Orienteering race 50:37 [5] *** 7.59 km (6:40 / km) +187m 5:56 / km
spiked:13/14c shoes: VJ Integrator (2012)

My 2nd leg. Again long easy. Taking track based routes were possible makes me much faster.

Orienteering race 41:29 [5] *** 5.9 km (7:02 / km) +131m 6:20 / km
spiked:12/13c shoes: VJ Integrator (2012)

3rd leg. Long twilight. Changed late on the twilight course so that I was alone for most time.

Note
weight:69.6kg

Workout 25:00 [4]

Note
weight:69.5kg

Strength 1:05:00 [4]

Workout 25:00 [3]

Cycling 28:39 [3] 10.32 km (21.6 kph) +107m

Cycling 32:52 [3] 10.32 km (18.8 kph) +171m

Running 47:29 9.5 km (5:00 / km) +90m 4:46 / km
ahr:149 max:171 shoes: Karhu Flow Fulcrum Ride Neutra

Note
weight:69.8kg

Running 1:15:48 13.17 km (5:45 / km) +273m 5:13 / km
ahr:140 max:162 shoes: Asics Gel Karhana 6

Workout 10:00 [3]

Note
weight:69.1kg

Cycling 30:06 [3] 10.3 km (20.5 kph) +110m

Cycling 32:11 [3] 10.34 km (19.3 kph) +160m

Workout 35:00 [4]