Training Log Archive: pepa.In the 7 days ending Dec 8, 2013:
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Saturday Dec 7, 2013 #
running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Salomon Sense Mantra
running tempo 17:00 [4] 4.7 km (3:37 / km)
shoes: Salomon Sense Mantra
Halbstundenpaarlauf im großen Niesky.
Wednesday Dec 4, 2013 #
running 30:00 [2] 6.5 km (4:37 / km) +30m 4:31 / km
ahr:152 shoes: Brooks Ghost 4
Mit Räubert im Wald.
4x 7.5'.
4x 7.5'.
stretching 15:00 [1]
Tuesday Dec 3, 2013 #
6 PM
running warm up/down 30:00 [1] 5.0 km (6:00 / km) +109m 5:24 / km
ahr:148 shoes: Brooks Ghost 4
running intervals 19:33 [4] 5.3 km (3:41 / km)
ahr:173 max:184 shoes: Brooks Ghost 4
1'20'', 3'37/km (zu spät)
6', 3'52/km, 172avg, 179max (2'P)
90'', 3'35, 166/180 (á 30''P)
60'', 3'27, 173/182
30'', 3'12, 168/180 Patricia S. wollte vorbei (90''P)
90'', 3'34, 171/181
60'', 3'22, 173/181
30'', 3'19, 171/180 Patricia S. wollte vorbei
6', 3'47, 177/184
ging angenehm.
6', 3'52/km, 172avg, 179max (2'P)
90'', 3'35, 166/180 (á 30''P)
60'', 3'27, 173/182
30'', 3'12, 168/180 Patricia S. wollte vorbei (90''P)
90'', 3'34, 171/181
60'', 3'22, 173/181
30'', 3'19, 171/180 Patricia S. wollte vorbei
6', 3'47, 177/184
ging angenehm.
7 PM
strength & coordination 20:00 [2]
stretching 15:00 [1]
Teamsports (vollejball.) 30:00 [2]
urst!