Training Log Archive: Karschtl

OL race (Sprintserie) 17:22 [4] ** 4.27 km (4:04 / km)
ahr:162 max:172 19c shoes: Salming Speed

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Salming Speed

OL (Posten) 15:00 [1] *** 2.0 km (7:30 / km) +24m 7:05 / km
ahr:129 max:148 5c shoes: X-Talon212_3

OL (Runde 1 KinderStaffel) 9:25 [3] *** 1.4 km (6:44 / km) +25m 6:10 / km
ahr:150 max:162 7c shoes: X-Talon212_3

OL (Runde 2 KinderStaffel) 9:23 [4] *** 1.87 km (5:01 / km) +34m 4:36 / km
ahr:162 max:169 6c shoes: X-Talon212_3

OL (Postenholen) 15:00 [1] *** 1.8 km (8:20 / km) +24m 7:49 / km
ahr:123 max:148 4c shoes: X-Talon212_3

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 15:00 [0]

Alternativ (Volleyball) 30:00 [3]
shoes: Kempa Challenge Kage SL

Running warm up/down 40:00 [3] 4.0 km (10:00 / km)
shoes: X-Talon212_3

OL race (OL Schorfheide) 1:09:07 [5] *** 13.8 km (5:01 / km) +64m 4:54 / km
ahr:162 max:171 23c shoes: X-Talon212_3

Running long (wieder 2xWindberg) 1:48:47 [3] 23.18 km (4:42 / km) +555m 4:11 / km
ahr:142 max:162 shoes: Salming Speed

OL (Attackpoint - Kompass) 1:14:31 [2] *** 10.95 km (6:48 / km) +140m 6:24 / km
ahr:134 max:153 16c shoes: X-Talon212_3

Running intervals (4-5-4-5-4 3bzw 4TP + 4x30) 1:07:36 [5] 13.48 km (5:01 / km) +130m 4:47 / km
ahr:144 max:166 shoes: Salming Speed

Kraft/Stabi 25:00 [2]

Dehnung/Rolle 15:00 [0]

Alternativ (Volleyball) 30:00 [3]

Running (easy) 1:08:58 [3] 14.6 km (4:43 / km) +285m 4:18 / km
ahr:140 max:157 shoes: Salming Speed

Note

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: X-Talon212_3

OL race (JLVK DirLS) 44:35 [5] *** 6.96 km (6:24 / km) +225m 5:31 / km
ahr:161 max:173 18c shoes: X-Talon212_3

Running warm up/down (locker mit Emil F) 16:40 [3] 3.13 km (5:19 / km) +35m 5:03 / km
ahr:129 max:138 shoes: Adipure Motion

Running long (2xWindberg) 1:46:44 [4] 22.95 km (4:39 / km) +560m 4:09 / km
ahr:151 max:163 shoes: Salming Speed

OL tempo (Karussell-OL) 50:24 [4] 8.88 km (5:41 / km) +175m 5:10 / km
ahr:157 max:170 22c shoes: X-Talon212_3

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon212_3

OL race (BRL Mittel) 55:16 [4] **** 8.04 km (6:52 / km) +320m 5:44 / km
ahr:153 max:163 21c shoes: X-Talon212_3

Running warm up/down 45:00 [3] 6.0 km (7:30 / km)
shoes: X-Talon212_3

Running warm up/down (kompletter Tag) 50:00 [3] 5.0 km (10:00 / km)

OL race (DM Sprint) 21:04 [4] **** 4.53 km (4:39 / km) +50m 4:24 / km
ahr:165 max:174 23c shoes: Salming Speed

OL race (Sprintstaffel) 16:18 [5] *** 4.04 km (4:02 / km) +20m 3:56 / km
ahr:171 max:178 15c shoes: Salming Speed

Running (lockern) 31:17 [2] 6.0 km (5:13 / km) +50m 5:00 / km
ahr:129 max:147 shoes: Salming Speed

OL intervals (Wielands Sprintstarts) 1:00:35 [4] 11.9 km (5:05 / km) +25m 5:02 / km
ahr:152 max:173 shoes: Adipure Motion

Running intervals (4x30 2x60 150 2x60 4x30) 1:13:42 [4] 12.87 km (5:44 / km) +120m 5:28 / km
ahr:139 max:166 shoes: Salming Speed

Kraft/Stabi 20:00 [3]

Dehnung/Rolle 15:00 [0]

Alternativ (Volleyball) 30:00 [3]
shoes: Kempa Challenge Kage SL

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: X-Talon212_3

OL (LRL Hartha) 1:26:41 [3] 12.73 km (6:49 / km) +265m 6:10 / km
ahr:144 max:160 shoes: X-Talon212_3

Running warm up/down 25:00 [3] 1.5 km (16:40 / km)

Running race (Tharandter Waldlauf) 1:25:57 [5] 21.06 km (4:05 / km) +366m 3:45 / km
ahr:168 max:175 shoes: X-Talon212_3

Running (lockern) 30:54 [3] 6.13 km (5:02 / km) +55m 4:49 / km
ahr:135 max:146 shoes: Adipure Motion

Dehnung/Rolle 20:00 [0]