Training Log Archive: Steffen

Running warm up/down 6:56 [3] 1.2 km (5:46 / km) +20m 5:20 / km
shoes: Asics Gel-FujiTrabuco 4

Orienteering race 43:27 [5] ** 7.51 km (5:47 / km) +47m 5:37 / km
spiked:29/31c shoes: Asics Gel-FujiTrabuco 4

Some bad route choices. Visting the festival of our local brewery yeterday evening wasn´t the best for my running speed.
Part 1:

Part 2:

Running warm up/down 5:07 [3] 0.71 km (7:09 / km) +2m 7:02 / km
shoes: Asics Gel-FujiTrabuco 4

Workout 20:00 [3]

Note
weight:68.6kg

Orienteering race 1:21:29 [5] *** 10.1 km (8:04 / km) +220m 7:17 / km
spiked:24/26c shoes: INOV8 X-Talon 212

Wet and cold. Not the best conditions. Stupid mistake to control 7.

Cycling 1:28:26 [3] 19.08 km (12.9 kph) +197m

Note
weight:69kg

Running tempo 31:02 5.89 km (5:16 / km) +56m 5:02 / km
ahr:148 max:168 shoes: Karhu Flow Trainer III

Cycling 42:42 12.53 km (17.6 kph) +184m
ahr:115 max:144

Running 1:10:35 12.15 km (5:49 / km) +227m 5:19 / km
ahr:139 max:161 shoes: Asics Gel-FujiTrabuco 4

Note
weight:69.1kg

Workout 15:00 [3]