Training Log Archive: KarschtlIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
Running warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: X-Talon 212_2
OL race (WPOL) 1:06:41 [4] 9.38 km (7:07 / km) +395m 5:52 / km
ahr:162 max:171 (sick) shoes: X-Talon 212_2
Wednesday Apr 27, 2016 #
Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: X-Talon 212_2
OL race (Sprintserie 4. Lauf, Lang) 20:40 [5] 3.9 km (5:18 / km) +130m 4:33 / km
ahr:162 max:169 shoes: X-Talon 212_2
Tuesday Apr 26, 2016 #
Running intervals (mit Queranteil) 1:08:16 [4] 11.61 km (5:53 / km) +180m 5:27 / km
ahr:146 max:173 shoes: X-Talon 212_2
Kraft/Stabi 25:00 [3]
Dehnung/Rolle 15:00 [0]
Sunday Apr 24, 2016 #
Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: X-Talon 212_2
OL race (BRL Storkow) 36:16 [5] 6.79 km (5:20 / km) +115m 4:55 / km
ahr:162 max:170 (sick) shoes: X-Talon 212_2
Saturday Apr 23, 2016 #
Running warm up/down 30:00 [3] 2.5 km (12:00 / km)
shoes: X-Talon 212_2
OL race (DBK Ultra) 2:56:33 [4] 29.7 km (5:57 / km) +290m 5:40 / km
ahr:153 max:169 (sick) shoes: X-Talon 212_2
Wednesday Apr 20, 2016 #
Rad 36:48 [3] 12.5 km (20.4 kph) +184m
OL (Isohypsen-Fenster-OL) 1:25:16 [3] 11.47 km (7:26 / km) +60m 7:15 / km
ahr:138 max:156 (sick) shoes: X-Talon 212_2
Rad 37:27 [3] 12.8 km (20.5 kph) +79m
Tuesday Apr 19, 2016 #
Rad 22:48 [2] 9.1 km (23.9 kph) +75m
Running (Fahrtspiel) 1:03:42 [3] 11.67 km (5:28 / km) +119m 5:12 / km
ahr:143 max:161 (sick) shoes: Adipure Motion
Kraft/Stabi 25:00 [3]
Dehnung/Rolle 15:00 [0]
Rad 30:15 [3] 9.4 km (18.6 kph) +106m
Saturday Apr 16, 2016 #
OL (Robotron-OL) 1:25:08 [3] 12.51 km (6:48 / km) +354m 5:58 / km
ahr:153 max:164 (sick) shoes: X-Talon 212_2
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: X-Talon 212_2
Tuesday Apr 12, 2016 #
Rad 46:33 [1] 16.1 km (20.8 kph) +193m
ahr:132 max:148 (sick)
Rad 40:09 [1] 16.1 km (24.1 kph) +119m
ahr:136 max:155 (sick)
Sunday Apr 10, 2016 #
Running long (als Run&Bike) 1:54:00 [3] 24.6 km (4:38 / km) +230m 4:26 / km
ahr:144 max:162 shoes: Adipure Motion
Saturday Apr 9, 2016 #
Rad 42:27 [1] 11.88 km (16.8 kph) +190m
ahr:112 max:150
Wednesday Apr 6, 2016 #
Running warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: Adipure Motion
Running race (Mannschaftscross) 24:29 [4] 6.3 km (3:53 / km) +50m 3:44 / km
shoes: Adipure Motion
Tuesday Apr 5, 2016 #
Running intervals (3 4 5 4 3 ) 1:00:00 [3] 11.32 km (5:18 / km)
ahr:140 max:164 shoes: Adipure Motion
Kraft/Stabi 25:00 [3]
Dehnung/Rolle 15:00 [0]
Alternativ (Volleyball) 30:00 [3]
shoes: Kempa Challenge Kage SL
Sunday Apr 3, 2016 #
Rad (kurz Ausrollen) 17:00 [0] 5.29 km (18.7 kph)
Saturday Apr 2, 2016 #
OL (Postenhängen) 31:42 [1] 2.71 km (11:42 / km) +30m 11:05 / km
ahr:111 max:168 shoes: X-Talon 212_2
OL (Abschlussstaffel) 43:39 [5] 8.35 km (5:14 / km) +65m 5:02 / km
ahr:157 max:173 shoes: X-Talon 212_2
Running warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: X-Talon 212_2
Friday Apr 1, 2016 #
Running warm up/down 25:00 [3] 1.5 km (16:40 / km)
shoes: X-Talon 212_2
OL (Mannschafts-OL) 52:02 [3] 7.28 km (7:09 / km) +145m 6:30 / km
ahr:143 max:169 shoes: X-Talon 212_2
OL (VFFP-OL) 57:57 [3] 6.21 km (9:20 / km) +40m 9:02 / km
ahr:133 max:180 shoes: X-Talon 212_2