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Training Log: comodoe

In the last 7 days:

activity # timemileskm+m
  running6 7:02:22 56.15(7:31) 90.36(4:40) 1128
  strength3 1:35:00
  orienteering1 1:00:36 6.1(9:56) 9.81(6:11) 20627c
  cycling2 46:00 7.15 11.5
  stretching/blackroll2 25:00
  Total9 10:48:58 69.39 111.67 133427c
  [1-5]9 10:23:58
«
2:47
0:00
TuWeThFrSaSuMo

Sunday Dec 17 #

9 AM

running long 2:02:59 intensity: (43:24 @1) + (1:01:23 @2) + (18:12 @3) 24.28 km (5:04 / km) +407m 4:40 / km
ahr:148 max:171 shoes: inov-8 X-Talon 200

3 PM

strength (climbing) 45:00 [2]

Bouldern in der Kletterarena

Saturday Dec 16 #

3 PM

running tempo 40:00 intensity: (1:22 @1) + (11:17 @2) + (27:21 @3) 10.31 km (3:53 / km) +3m 3:52 / km
ahr:159 max:172 shoes: Saucony Breakthru 2

running warm up/down 13:29 [1] 3.11 km (4:20 / km)
ahr:145 max:169 shoes: Saucony Breakthru 2

5 PM

strength 25:00 [1]

stretching/blackroll 10:00 [0]

Friday Dec 15 #

12 PM

running warm up/down 10:39 [1] 2.1 km (5:04 / km)
shoes: Saucony Breakthru 2

running intervals (treadmill) 50:00 intensity: (10:00 @2) + (10:00 @3) + (20:00 @4) + (10:00 @5) 13.2 km (3:47 / km)
ahr:177 max:193 shoes: Asics Gel-DS Racer 11

Leistungsdiagnostik am Uniklinikum
Stufen 3,8 | 4,1 | 4,4 | 4,7 | 5,0 m/s jeweils 10 min gelaufen

running warm up/down 12:27 [1] 2.31 km (5:23 / km)
shoes: Saucony Breakthru 2

Thursday Dec 14 #

10 AM

running long 1:37:21 intensity: (30:24 @1) + (41:46 @2) + (25:11 @3) 18.81 km (5:11 / km) +491m 4:35 / km
ahr:152 max:174 shoes: inov-8 X-Talon 200

Langer DL über Nickern-Borthen-Röhrsdorfer Grund-Lockwitzgrund-Nickern
Hab mich sehr schlapp und träge gefühlt; der starke Sturm, der nervige Nieselregen und die heftigen Höhenmeter taten ihr Übriges.
Das Krafttraining am Nachmittag werde ich wohl zugunsten der Regeneration weglassen.

Wednesday Dec 13 #

10 AM

cycling 18:00 intensity: (6:00 @1) + (3:00 @2) + (3:00 @3) + (4:30 @4) + (1:30 @5)

Belastungs-EKG. Nur bis 300W gestrampelt, das reichte mir. LD gibt's am Freitag.
5 PM

cycling 28:00 [1] 11.5 km (24.6 kph)

running warm up/down 5:00 [1] 0.91 km (5:30 / km)
ahr:133 max:143 shoes: inov-8 Arctic Talon 275

orienteering (night) 1:00:36 intensity: (11:58 @1) + (24:16 @2) + (21:57 @3) + (2:25 @4) 9.81 km (6:11 / km) +206m 5:35 / km
ahr:159 max:180 27c shoes: inov-8 Arctic Talon 275

Nacht-OL-Training von Markus in der Heide. Menschlicher Posten, also viel Gegnerkontakt und viel von den anderen profitiert. Auffällig: die Ablaufrichtung passte selten. Aber nicht nur bei mir. Kein bisschen vorgeplant...
http://3drerun.worldofo.com/?type=info&id=-462...

running warm up/down 1:50 [1] 0.34 km (5:24 / km)
ahr:136 max:141 shoes: inov-8 Arctic Talon 275

Tuesday Dec 12 #

6 PM

running warm up/down 20:17 [1] 3.19 km (6:22 / km) +77m 5:41 / km
shoes: Saucony Breakthru 2

running intervals 34:00 intensity: (4:00 @1) + (5:00 @2) + (20:00 @3) + (5:00 @4) 8.97 km (3:47 / km) +138m 3:31 / km
shoes: Saucony Breakthru 2

running warm up/down 14:20 [1] 2.83 km (5:04 / km) +12m 4:58 / km
shoes: Saucony Breakthru 2

strength 25:00 [1]

stretching/blackroll 15:00 [0]

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Training Targets

Oct 30 – Dec 31 (63d)
Total [1-5]91:50:00
actual:71:47:5078%
projected:92:18:39100%

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