Training Log Archive: Steffen

Running warm up/down 2:49 [3] 0.54 km (5:13 / km) +16m 4:32 / km
shoes: VJ Integrator (2016)

Orienteering race 2:04:06 [5] *** 15.64 km (7:56 / km) +573m 6:42 / km
spiked:18/18c shoes: VJ Integrator (2016)

National ranking event long distance. 5th place in M35. Good race, no mistakes plan my routes in advance. Race was too long for me and other, as the winning time was 1:47 h.

Running warm up/down 3:57 [3] 0.78 km (5:05 / km)
shoes: Asics Gel-FujiTrabuco 4

Orienteering race 23:10 [5] *** 3.99 km (5:48 / km) +45m 5:30 / km
spiked:15/18c shoes: Asics Gel-FujiTrabuco 4

Suprisingly a technical sprint and not the boring running type you normaly get in Germany. Finishe 14th in M35. Sounds good as I´m not a sprinter, but when I look on my silly routechoices and mistakes it could have been much better.

Orienteering race 19:07 [5] ** 3.95 km (4:50 / km) +20m 4:43 / km
spiked:9/12c shoes: Asics Gel-FujiTrabuco 4

Easier and faster than the sprint before. Bad routechoice to control one. Together with Jakob and Martin on place 10.

Note
weight:68kg (rest day)

Running 32:16 5.35 km (6:02 / km) +147m 5:18 / km
ahr:139 max:164

Note
weight:67.7kg

Cycling 30:22 [3] 10.52 km (20.8 kph) +118m

Cycling 36:01 [3] 10.29 km (17.1 kph) +169m

Workout 20:00 [4]

Running intervals 48:45 8.13 km (6:00 / km) +10m 5:57 / km
ahr:139 max:173 shoes: Nike Free 5.0+

Note
weight:67.9kg

Cycling 29:20 [3] 10.52 km (21.5 kph) +118m

Cycling 34:49 [3] 10.82 km (18.6 kph) +181m