In the 31 days ending Jan 31, 2010:
Running warm up/down (Warmhoppeln) 10:00 [1] shoes: Brooks Sumon
OL tempo (Nacht-Sprint) 13:34 [4] *** 2.89 km (4:42 / km) ahr:166 max:175 spiked:17/20c shoes: Brooks Sumon
Running warm up/down (plus Intervallpausen) 35:00 [4] 5.72 km (6:07 / km) shoes: Brooks Sumon
Running intervals (4x6' mit 90" pause) 24:00 [3] 6.38 km (3:46 / km) shoes: Brooks Sumon
Kraft/Stabi (jeder ne Übung vorgeturnt) 20:00 [3] shoes: Kempa Challenge Kage SL
Alternativ (Volleyball) 25:00 [3] shoes: Kempa Challenge Kage SL
OL (Postenhängen) 43:55 [2] *** 4.3 km (10:13 / km) +54m 9:37 / km ahr:151 spiked:13/13c shoes: Salomon Speed Cross
OL (Postenreinholen) 47:49 [1] *** 4.4 km (10:52 / km) +58m 10:12 / km ahr:138 spiked:13/13c shoes: Salomon Speed Cross
Running warm up/down 19:00 [1] 2.6 km (7:18 / km) shoes: Brooks Sumon
Running intervals 33:00 [4] 6.4 km (5:09 / km) shoes: Brooks Sumon
Kraft/Stabi 20:00 [3] shoes: Kempa Challenge Kage SL
Alternativ (Volleyball) 30:00 [3] shoes: Kempa Challenge Kage SL
Skilanglauf 1:30:00 [3]
Skilanglauf long (Ski-Rogaining) 6:20:00 [3] ahr:152
OL (Postenhängen) 1:10:00 [1] *** spiked:14/16c shoes: Salomon Speed Cross
OL 20:00 [3] *** spiked:6/6c shoes: Salomon Speed Cross
Running warm up/down 20:00 [1] shoes: Brooks Sumon
Running intervals 32:29 [4] 5.66 km (5:44 / km) shoes: Brooks Sumon
Alternativ (Volleyball) 30:00 [1] shoes: Kempa Challenge Kage SL
Alternativ (Unihockey) 1:36:00 [4] shoes: Kempa Challenge Kage SL
Alternativ (Volleyball) 1:00:00 [1] shoes: Kempa Challenge Kage SL
Alternativ (Unihockey) 25:00 [3] shoes: Kempa Challenge Kage SL
Dehnung/Rolle 15:00 [3] shoes: Kempa Challenge Kage SL
OL (Stadt-OL) 1:14:48 [3] ** 12.29 km (6:05 / km) ahr:151 spiked:12/shoes: Salomon Speed Cross
Running 1:13:56 [3] 16.38 km (4:31 / km) ahr:165 shoes: Brooks Sumon
Dehnung/Rolle 10:00 [3] shoes: Kempa Challenge Kage SL
Alternativ (Volleyball) 20:00 [3] shoes: Kempa Challenge Kage SL
Skilanglauf 1:00:00 [3]
Skilanglauf (Klassisch) 3:00:00 [1] 16.73 km (10:46 / km)
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