Training Log Archive: Steffen

Orienteering race 1:27:20 [5] *** 7.83 km (11:09 / km) +454m 8:39 / km
spiked:25/28c shoes: VJ Integrator (2016)

Should be a long distance but didn´t look like. Wrong scale (1:7500) but the controls were set so short that there was no big problem. Map was much easier than it looks as a lot of the maped features didn´t really exist and the most of the controls could be seen from far away.
Part 1:


Part 2:

Running warm up/down 3:55 [2] 0.73 km (5:22 / km) +5m 5:13 / km
shoes: VJ Integrator (2016)

Running warm up/down 2:23 [3] 0.47 km (5:06 / km)
shoes: VJ Integrator (2016)

Orienteering race 52:43 [5] ** 6.29 km (8:23 / km) +241m 7:02 / km
spiked:27/30c shoes: VJ Integrator (2016)

Not really a nice course. Too much up- and downhill and a river crossing for one control.

Running warm up/down 2:50 [2] 0.41 km (6:59 / km)
shoes: VJ Integrator (2016)

Note
(rest day)

Note
weight:68.8kg

Running tempo 29:37 5.91 km (5:01 / km) +91m 4:39 / km
ahr:147 max:168 shoes: Nike Free 5.0+

Strength 35:00 [4]

Workout 15:00 [2]

Running 1:11:00 13.36 km (5:19 / km) +137m 5:03 / km
ahr:140 max:154 shoes: Asics Gel-FujiTrabuco 4

Note
weight:68.3kg

Running warm up/down 4:30 0.79 km (5:43 / km) +36m 4:39 / km
ahr:138 max:152 shoes: INOV8 X-Talon 212

Orienteering 19:53 ** 2.45 km (8:06 / km) +94m 6:48 / km
ahr:139 max:165 spiked:6/6c shoes: INOV8 X-Talon 212

Short, easy, but at least I used a map.

Running warm up/down 4:03 0.77 km (5:15 / km)
ahr:141 max:152 shoes: INOV8 X-Talon 212

Workout 25:00 [4]