Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 7 days ending Jun 12, 2016:

	activity	#	time	miles		km		+m
	Cycling	3	4:34:47	45.61	(10.0/h)	73.41	(16.0/h)	704
	Orienteering	2	2:39:42	11.01	(14:30)	17.72	(9:01)	688	32 /	37c	86%
	Workout	3	1:05:00
	Running	3	1:00:53	6.78	(8:59)	10.91	(5:35)	168
	Total	9	9:20:22	63.41		102.05		1560	32 /	37c	86%
	[1-5]	9	9:20:17
averages - weight:68.3kg

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Sunday Jun 12, 2016 #

Event: Bundesranglistenlauf Lang-OL

9 AM

Running warm up/down 6:29 [3] 1.21 km (5:23 / km) +21m 4:57 / km
shoes: VJ Integrator (2016)

Orienteering race 1:53:48 [5] *** 12.44 km (9:09 / km) +443m 7:46 / km
spiked:17/21c shoes: VJ Integrator (2016)

Tried to control my speed, cause I´ll run final leg at Jukola next week. Less competitiors than yesterday at the champs, so I was able to finish at 4th place.
Part 1:

Part 2:

7 PM

Workout 20:00 [2]

Saturday Jun 11, 2016 #

Event: Deutsche Meisterschaften Mittel-OL

11 AM

Running warm up/down 9:14 [3] 1.61 km (5:44 / km) +122m 4:09 / km
shoes: VJ Integrator (2016)

Orienteering race 45:54 [5] **** 5.29 km (8:41 / km) +245m 7:03 / km
spiked:15/16c shoes: VJ Integrator (2016)

First year M35, first national champs. Did a very good race. Had a good start without any problems to the very tricky first control. Get a good filling for the map and finished in a surprising 5th place.