Training Log Archive: Steffen

Note
weight:70.1kg

Workout 22:00 [4]

Cycling 1:06:59 16.39 km (14.7 kph) +259m
ahr:118 max:152

Workout 15:00 [1]

Running warm up/down 2:00 [3] 0.32 km (6:12 / km) +9m 5:27 / km
shoes: INOV8 X-Talon 212

Orienteering race 50:11 [4] ** 6.43 km (7:48 / km) +208m 6:43 / km
spiked:15/17c shoes: INOV8 X-Talon 212

Again a boring course.Bad routechoice and mistake to control 2. Small mistake to control 12. I run far to slow. Didn´t feel exhausted in the finish and think I should have been able to run 1 min/km faster. Finished 3rd. THink the last to days were a waste of time.

Workout 33:00 [3]

Running warm up/down 4:03 [3] 0.56 km (7:18 / km) +51m 5:00 / km
shoes: INOV8 X-Talon 212

Orienteering race 46:32 [3] ** 5.48 km (8:29 / km) +121m 7:39 / km
spiked:13/14c shoes: INOV8 X-Talon 212

Team competition. Run together with my Dad so couldn´t run cvery fast. Course was very boring. Overun the 2nd control (don´t know if I should even when it was boring or because it was boring).

Note
weight:70.3kg

Strength 25:00 [4]

Workout 15:00 [1]

Running 56:22 10.36 km (5:26 / km) +180m 5:00 / km
ahr:146 max:167 shoes: asics GEL-Kanaku 2

Cycling 29:36 [3] 10.5 km (21.3 kph) +115m

Cycling 35:33 [3] 10.56 km (17.8 kph) +181m

Workout 15:00 [1]

Running tempo 25:16 4.69 km (5:23 / km) +70m 5:01 / km
ahr:147 max:167 shoes: Asics fuzeX Lyte

Cycling 31:19 [3] 10.5 km (20.1 kph) +111m

Cycling 38:33 [3] 10.63 km (16.5 kph) +194m

Workout 25:00 [4]