Training Log Archive: Steffen

Running warm up/down 5:48 [3] 1.02 km (5:41 / km) +2m 5:38 / km
shoes: VJ Integrator (2016)

Orienteering race 1:56:43 [5] **** 13.08 km (8:55 / km) +274m 8:05 / km
ahr:8 max:14 shoes: VJ Integrator (2016)

ROC day 6:

Running warm up/down 5:46 [3] 1.12 km (5:10 / km) +43m 4:19 / km
shoes: VJ Integrator (2016)

Orienteering 2:15:41 [3] ***** 12.42 km (10:55 / km) +218m 10:02 / km
spiked:7/10c shoes: VJ Integrator (2016)

ROC day 5.
What a fantastic longdistance course setting. I fear I´ll never get something like that in Germany.

Running warm up/down 3:53 [3] 0.73 km (5:18 / km)
shoes: VJ Integrator (2016)

Note
(rest day)

Running warm up/down 10:48 [3] 1.99 km (5:26 / km) +53m 4:48 / km
shoes: VJ Integrator (2016)

Orienteering 53:39 [3] **** 5.68 km (9:27 / km) +66m 8:56 / km
spiked:16/19c

ROC day 4:

Note
(injured) (rest day)

Running warm up/down 12:09 [3] 2.24 km (5:26 / km) +23m 5:10 / km
(injured) shoes: VJ Integrator (2016)

Orienteering race 55:50 [5] **** 5.69 km (9:48 / km) +130m 8:48 / km
spiked:14/16c shoes: VJ Integrator (2016)

ROC day 3:
Middle nearby the WOC middle final.

Note
(injured) (rest day)