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Training Log: matti.

In the last 7 days:

activity # timemileskm+m
  Running9 5:49:46 48.21(7:15) 77.59(4:30) 144
  Rad (Outdoor)1 1:00:53 16.95(16.7/h) 27.28(26.9/h) 65
  Stabi2 30:00
  Lauf-ABC3 27:25 1.99(13:47) 3.2(8:34) 9
  OL-Wettkampf1 18:32 2.78(6:40) 4.47(4:09) 2410 /12c83%
  Total11 8:06:36 69.93 112.54 24210 /12c83%
  [1-5]11 8:02:04
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2:12
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SuMoTuWeThFrSa

Saturday Jun 24 #

4 PM

Running 1:00:17 intensity: (48 @1) + (56:08 @2) + (3:21 @3) 14.38 km (4:12 / km)
ahr:144 max:151 shoes: Asics Gel-DS Trainer 20 NC

Alleine im GG. Die halbe Dynamo-Mannschaft kam mir zweimal entgegengewackelt.

Friday Jun 23 #

7 PM

Running warm up/down 4:32 [0] 0.69 km (6:34 / km)
ahr:99 max:105 shoes: Asics Dynaflyte

EL mit Rinni.

Lauf-ABC warm up/down 9:45 intensity: (8:09 @1) + (1:36 @2) 1.11 km (8:47 / km) +4m 8:38 / km
ahr:112 max:136 shoes: Asics Dynaflyte

Running tempo 30:25 intensity: (21 @1) + (2:35 @2) + (27:29 @3) 8.01 km (3:48 / km) +21m 3:45 / km
ahr:152 max:158 shoes: Asics Dynaflyte

8km DL2. Ging sehr schwer heute.
8 PM

Running warm up/down 14:22 intensity: (26 @1) + (13:56 @2) 3.14 km (4:35 / km) +1m 4:34 / km
ahr:135 max:144 shoes: Asics Dynaflyte

Thursday Jun 22 #

7 AM

Running 1:12:02 intensity: (54 @1) + (59:32 @2) + (11:36 @3) 16.33 km (4:25 / km) +27m 4:22 / km
ahr:144 max:154 shoes: Brooks Glycerin 12 - black

Trinkrucksack mitnehmen wäre besser gewesen. Ab der Hälfte ziemlich Durst gehabt.
6 PM

Rad (Outdoor) 1:00:53 intensity: (57:49 @1) + (3:04 @2) 27.28 km (26.9 kph) +65m
ahr:106 max:125 shoes: Shimano RT82

Vom ILK über den Elberadweg bis kurz vor Stausee Niederwartha. Da sah das Wetter denn eher zappenduster aus. Selben Weg zurück.

Wednesday Jun 21 #

6 PM

Running warm up/down 14:40 intensity: (1:34 @1) + (13:06 @2) 3.22 km (4:33 / km) +12m 4:28 / km
ahr:129 max:136 shoes: Asics Dynaflyte

Lauf-ABC warm up/down 7:56 intensity: (1:59 @1) + (5:46 @2) + (11 @3) 1.02 km (7:47 / km) +1m 7:44 / km
ahr:128 max:150 shoes: Asics Dynaflyte

OL-Wettkampf race 18:32 intensity: (19 @1) + (17 @2) + (2:21 @3) + (14:23 @4) + (1:12 @5) 4.47 km (4:09 / km) +24m 4:02 / km
ahr:160 max:166 spiked:10/12c shoes: Asics Gel-DS Racer 11

6. Lauf Dresdner Sprintserie. Die Karte war witzig, aber keine Details. Man kam aber halbwegs klar. 3x voll die Prießnitz gequert --> nass.

http://www.o-kart.de/sites/Bilder/dyn/6_2017_resul...

http://www.o-kart.de/sites/Bilder/dyn/6_2017_split...

Running warm up/down 14:09 intensity: (13:54 @1) + (15 @2) 2.69 km (5:16 / km) +15m 5:07 / km
ahr:117 max:128 shoes: Asics Dynaflyte

Mit Markus und Patschi

Tuesday Jun 20 #

6 PM

Running warm up/down 10:07 intensity: (7:18 @1) + (2:49 @2) 2.09 km (4:50 / km) +12m 4:42 / km
ahr:123 max:131 shoes: Asics Dynaflyte

Lauf-ABC warm up/down 9:44 intensity: (2:57 @1) + (6:33 @2) + (14 @3) 1.07 km (9:06 / km) +4m 8:56 / km
ahr:125 max:150 shoes: Asics Dynaflyte

Running intervals 34:53 intensity: (12:49 @1) + (9:00 @2) + (6:54 @3) + (5:03 @4) + (1:07 @5) 6.31 km (5:32 / km) +8m 5:30 / km
ahr:138 max:168 shoes: Asics Dynaflyte

5x(30sek - 30sek - 60sek) mit (90sek - 90sek - 150sek TP).
7 PM

Running warm up/down 13:54 intensity: (41 @1) + (13:13 @2) 2.36 km (5:53 / km) +33m 5:30 / km
ahr:134 max:145 shoes: Asics Dynaflyte

Stabi 15:00 [2]

Monday Jun 19 #

6 PM

Running 34:06 intensity: (4:47 @1) + (29:19 @2) 7.72 km (4:25 / km) +10m 4:23 / km
ahr:133 max:144 shoes: Asics Gel-DS Trainer 20 NC

Alleine im GG.
7 PM

Stabi 15:00 [2]

Rumpf.

Sunday Jun 18 #

6 PM

Running 46:19 intensity: (4:15 @1) + (40:01 @2) + (2:03 @3) 10.65 km (4:21 / km) +5m 4:20 / km
ahr:135 max:153 shoes: Asics Dynaflyte

Wade war eher unauffällig, vielleicht noch max 5% der Schmerzen von Donnerstag und Freitag gehabt. Am Ende 5 Steigerungen.

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