Training Log Archive: Steffen

In the 7 days ending Apr 15, 2018:

2:49

0:00

Event: Just-For-Fun-Sprint

Event: 5. Offenbacher Frühlingsprint

11 AM

Orienteering race 30:03 [5] *** 3.96 km (7:36 / km) +4m 7:34 / km
spiked:30/31c shoes: asics GEL-Kanaku 2

Lot of controlls and control desciption without codes so you need to to check control description (incl. tower upper part and othe unusual ones).

2 PM

Orienteering race 33:28 [5] ** 5.77 km (5:48 / km) +2m 5:47 / km
spiked:22/24c shoes: asics GEL-Kanaku 2

Don´t get into running maybe because of a ver short night. Plan was to use this competition as sprint training so this was OK.

7 AM

Fieldwork 2:49:12 [3] 5.75 km (29:26 / km) +44m 28:21 / km
shoes: Salomon XT Shigarri

Finished the fieldwork. I wouldn´t be a grat map (I´m still not a sprint mapper) but it should be OK for the World Orienteering Day.

8 PM

Workout 20:00 [2]

Note
weight:70.4kg

7 AM

Cycling 30:51 10.27 km (20.0 kph) +116m
ahr:137 max:155

4 PM

Cycling 37:00 10.27 km (16.7 kph) +203m
ahr:124 max:150

7 PM

Running 19:56 3.27 km (6:06 / km) +96m 5:19 / km
ahr:140 max:166 shoes: Walsh PB Elite Trainer

While reading some old sprint maps.

5 PM

Strength 35:00 [4]

7 PM

Running 15:09 2.72 km (5:34 / km) +68m 4:57 / km
ahr:149 max:163 shoes: Salomon XT Shigarri

Running around our local school and sports areal.

5 PM

Running 6:30 [2] 1.0 km (6:30 / km)
shoes: Salomon XT Shigarri

Half way following my lttle niche on her bike. Other half carring her because she was frightened by some thunder.

8 PM

Running 17:13 2.39 km (7:12 / km) +22m 6:53 / km
ahr:129 max:147 shoes: Nike Free 5.0+

Some coordination exercises and some short stair sprints.

Note
weight:70.4kg

Note
(rest day)

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