Training Log Archive: Lehner_KIn the 7 days ending Nov 10, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Nov 10, 2019 #
Running long 1:58:51 [3] 28.11 km (4:14 / km) +211m 4:05 / km
Saturday Nov 9, 2019 #
Swimming 39:22 [3]
Running 1:00:31 [2] 13.51 km (4:29 / km) +218m 4:09 / km
Friday Nov 8, 2019 #
Running (Recovery) 41:58 [2] 9.32 km (4:30 / km) +80m 4:19 / km
strength 40:00 [3]
Running 57:18 [3] 13.9 km (4:07 / km) +118m 3:57 / km
Thursday Nov 7, 2019 #
Swimming 46:39 [3]
Running 57:09 [2] 13.04 km (4:23 / km) +73m 4:16 / km
Wednesday Nov 6, 2019 #
strength 15:00 [3]
warm up/down 22:33 [1] 4.85 km (4:39 / km) +16m 4:34 / km
Running intervals 33:11 [4] 9.03 km (3:40 / km) +27m 3:37 / km
6 * 1000 Meter (3.05 min/km bis 3.15 min/km) / 500 Meter Zwischentraben
warm up/down 13:46 [1] 3.16 km (4:21 / km) +19m 4:14 / km
Tuesday Nov 5, 2019 #
Indoor Cycling 1:15:00 [2]
Running 1:05:07 [3] 15.25 km (4:16 / km) +106m 4:08 / km
strength 1:00:00 [2]
Monday Nov 4, 2019 #
Running 1:14:26 [3] 19.23 km (3:52 / km) +157m 3:43 / km
Swimming 1:30:00 [3]
II. Technik:
2x 200m Kraul 3er Zug Pause 30s 400m
10x 40m Kraul 2er, 3er, 4er, 5er, 6er Zug im Wechsel 400m
5x 80m 20m Tauchen, 40m Kraul, 20m Delphin Kicks 400m
III. Ausdauer
4x 320m 40m Kraul, 40m Brust im Wechsel 1280m
80m beliebig
400m 40m Arme, 40m Beine im Wechsel 400m
80m beliebig
3x 400m 1. 40m Wasserballkraul, 60m Locker 1200m
2. 100m Kraul GAI, 100m Kraul GAII
3. 100m Arme, 100m Beine Kraul
400m 40m Arme, 40m Beine im Wechsel 400m
IV. Ausschwimmen 200m