Training Log Archive: SteffenIn the 7 days ending Sep 13, 2015:
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Sunday Sep 13, 2015 #
Event: DBK Mannschafts-OL
10 AM
Orienteering race 1:24:43 [5] **** 10.13 km (8:22 / km) +82m 8:02 / km
spiked:18/21c shoes: VJ Integrator (2014)
Open long together with Jakob and Simon. First time we run a Team competition together, so we need some time to spread the controls. Reached the last control within 5 min.
Saturday Sep 12, 2015 #
Event: DM Staffel-OL
12 PM
Orienteering race 51:00 [5] **** 7.44 km (6:51 / km) +111m 6:23 / km
spiked:15/19c shoes: VJ Integrator (2014)
Open long together with jakob and Simon. Nice fast forrest. Got a little of the direction to number 2, so that I missed the chance to get ahead. Came back on 4th position.
Friday Sep 11, 2015 #
Note
(rest day)
Nice 6h after work car ride to the outskirts of Berlin.
Thursday Sep 10, 2015 #
4 PM
Strength 35:00 [4]
Wednesday Sep 9, 2015 #
6 PM
Running warm up/down 12:02 2.01 km (5:59 / km) +99m 4:48 / km
ahr:138 max:160 shoes: INOV8 X-Talon 212
Orienteering 50:06 *** 4.52 km (11:05 / km) +117m 9:49 / km
ahr:129 max:158 spiked:10/12c shoes: INOV8 X-Talon 212
Old very green map. Just to have a map in the hand.
7 PM
Running warm up/down 3:46 0.68 km (5:32 / km)
ahr:144 max:161 shoes: INOV8 X-Talon 212
Monday Sep 7, 2015 #
Note
weight:68.7kg (rest day)
5 PM
Running tempo 35:29 7.17 km (4:57 / km) +25m 4:52 / km
ahr:150 max:172 shoes: Nike Free 5.0+
5 km fast (@4:30 min/km) +warmup/cooldown.