Training Log Archive: Steffen

Note
rhr:41 slept:9.5

Orienteering 1:00:33 *** 5.48 km (11:03 / km) +27m 10:47 / km
ahr:114 max:145 spiked:7/11c shoes: VJ Integrator 17 StarStud

Another permanent course from Espoo. Still not a very good performance. Special at the first 2 controls when I followed tracks instead of using my compass. According to my GPS I was at control 53, but I didn´t recognized a marker or a stone big enought for a Finish orienteering map.

Note
rhr:44 slept:6.75

Running warm up/down 9:14 1.51 km (6:06 / km) +2m 6:04 / km
ahr:135 max:142 shoes: Asics DynaFlyte 3 SP

Running race 1:36:36 21.09 km (4:35 / km) +207m 4:22 / km
ahr:156 max:169 shoes: Asics DynaFlyte 3 SP

Running warm up/down 7:08 1.11 km (6:25 / km) +8m 6:12 / km
ahr:129 max:134 shoes: Asics DynaFlyte 3 SP

Workout (yoga) 17:14 [1]
ahr:75 max:105

Note
rhr:48 slept:9.5

Rowing 17:58 0.7 km (25:31 / km)
ahr:94 max:105

Orienteering 29:59 **** 2.78 km (10:47 / km) +19m 10:26 / km
ahr:115 max:140 spiked:3/6c shoes: VJ Integrator 17 StarStud

hort session on another fixed contol set in Espoo. Very confused today. Original plan was to run 31 - 34, but run completly out of direction so that I run to 37. At 45 I was confused by a marker of another conrol set on the same object. So I had to go twice to the same object until I recognized the right marker.

Note
rhr:50 slept:7.0

Orienteering 50:33 *** 4.2 km (12:03 / km) +71m 11:07 / km
ahr:135 max:156 spiked:9/12c shoes: VJ Integrator 17 StarStud

Training on one of the fixed orienteering courses of Espoo. Not focued enough. Special the discgolf players and the start/finish area confused me a lot.

Note
rhr:53

Running 38:09 7.04 km (5:25 / km) +76m 5:08 / km
ahr:138 max:163

Note
weight:68.3kg (rest day)

Note
rhr:57

Running 41:51 6.89 km (6:04 / km) +164m 5:26 / km
ahr:130 max:157 shoes: Lunge Neo Run

Workout 5:27 [2]
ahr:102 max:149