Training Log Archive: Steffen

Note
weight:67.3kg

Running 31:06 5.55 km (5:36 / km) +122m 5:03 / km
ahr:140 max:158 shoes: Asics GEL-Fuji Trabuco G-TX

Running intervals 1:03:13 11.35 km (5:34 / km) +20m 5:31 / km
ahr:140 max:171 shoes: Nike Free 3.0

Workout 15:00 [3]

Note
weight:67.1kg

Orienteering 17:13 [3] *** 2.71 km (6:21 / km) +40m 5:55 / km
spiked:13/15c shoes: Asics GEL-Fuji Trabuco G-TX

Family sport day in Waiblingen gaves the chance to train in the old city and park.

Running 39:46 6.72 km (5:55 / km) +161m 5:17 / km
ahr:140 max:160 shoes: Asics GEL-Fuji Trabuco G-TX

Note
weight:68.1kg

Running tempo 57:45 11.57 km (5:00 / km) +73m 4:50 / km
ahr:149 max:166 shoes: Nike Air Pegasus+ 29

Note
(rest day)

Note
weight:67.7kg

Running 1:12:33 13.17 km (5:31 / km) +192m 5:08 / km
ahr:139 max:169 shoes: Asics GEL-Fuji Trabuco G-TX

Running intervals 54:11 9.19 km (5:54 / km) +72m 5:40 / km
ahr:136 max:171 shoes: Nike Air Pegasus+ 29

Note
weight:66kg

Note
(rest day)

Orienteering 8:25 [5] ** 1.36 km (6:13 / km) +13m 5:56 / km
spiked:20/20c shoes: Asics GEL-Fuji Trabuco G-TX

2nd day of the youth cup. Relay day, that means a short fun-O for the coaches before the relay start. Always some national team runners at start. This time a control net orienteering on a school map. No flags only SI stations. Mass start with 80 runners sometimes difficult to get the control.

Orienteering race 1:41:10 [5] *** 11.5 km (8:48 / km) +254m 7:55 / km
spiked:15/20c shoes: VJ Integrator (2014)

Anual youth cup. Went there as coach of my federation. The coaches could go into the forest after the youths had run. Really bad route choice to control 3 and some small mistakes. But was better than our M18 runners that had the same course.

Note

Cycling 33:13 [2] 7.79 km (14.1 kph) +175m

Note
weight:67.7kg

Running intervals 1:24:07 14.92 km (5:38 / km) +25m 5:36 / km
ahr:149 max:180 shoes: Nike Free 3.0

Note
(rest day)

Note
weight:68.4kg

Strength 40:00 [4]

Note
(sick)

Workout 20:00 [3]

Note
weight:67.8kg (sick)

Note
(sick)

Note
weight:66.9kg (sick)

Note
(sick)

Cycling 31:51 [3] 10.83 km (20.4 kph) +113m

Cycling 39:02 [3] 9.61 km (14.8 kph) +189m

Running 41:18 6.69 km (6:11 / km) +162m 5:31 / km
ahr:135 max:157 shoes: Asics GEL-Fuji Trabuco G-TX

Note
weight:67.9kg

Note
(rest day)

Orienteering race 1:48:09 [5] *** 12.3 km (8:48 / km) +276m 7:54 / km
spiked:16/17c shoes: VJ Integrator (2014)

Men 21 A long.

Orienteering race 1:06:11 [5] *** 7.03 km (9:25 / km) +132m 8:37 / km
spiked:17/22c shoes: VJ Integrator (2014)

Some problems on the first controls until I´ll come into the map. Was never able to push my running speed.

Note
weight:67.5kg

Note
(rest day)

Running 59:17 12.21 km (4:51 / km) +16m 4:50 / km
ahr:151 max:167 shoes: Nike Free 3.0

Note
weight:67.5kg

Strength 40:00 [4]

Workout 15:00 [2]

Running intervals 1:18:44 14.45 km (5:27 / km) +103m 5:16 / km
ahr:144 max:171 shoes: Nike Air Pegasus+ 29

Cycling 37:22 [3] 11.52 km (18.5 kph) +97m

Strength 35:00 [4]

Cycling 46:04 [3] 12.43 km (16.2 kph) +219m