Training Log Archive: Karschtl

Running warm up/down 30:00 [2]
shoes: X-Talon 212_2

Running race (Geraer Silvesterlauf) 1:19:02 [4] 19.5 km (4:03 / km) +380m 3:42 / km
ahr:167 max:172 shoes: X-Talon 212_2

Running (Läufchen in Weida) 42:28 [2] 7.93 km (5:21 / km) +180m 4:49 / km
ahr:140 max:157 shoes: Salming Race

Running tempo (6 5 3 2 4 3 8'P) 1:28:22 [4] 9.09 km (9:43 / km)
ahr:125 max:170 shoes: Salming Race

Running intervals (8x300m mit KoordPause) 1:04:32 [4] 6.02 km (10:43 / km)
ahr:131 max:171 shoes: Salming Race

Running (Läufchen) 51:56 [3] 11.23 km (4:37 / km) +250m 4:10 / km
ahr:156 max:168 shoes: Adipure Motion

Kraft/Stabi 30:00 [3]
shoes: Kempa Challenge Kage SL

Dehnung/Rolle 28:00 [0]

Alternativ (Unihockey) 15:00 [3]
ahr:148 max:167 shoes: Kempa Challenge Kage SL

OL (BingOL) 1:01:59 [3] 9.69 km (6:24 / km) +195m 5:49 / km
ahr:150 max:167 shoes: X-Talon 212_2

Running intervals (10' 9' TP 2') 49:49 [3] 10.03 km (4:58 / km)
shoes: Salming Race

Kraft/Stabi 30:00 [3]

Dehnung/Rolle 15:00 [0]

Running (locker in Bad Kösen) 30:00 [2] 5.6 km (5:21 / km) +70m 5:03 / km
shoes: Adipure Motion

Kraft/Stabi 30:00 [3]

Dehnung/Rolle 30:00 [0]

Alternativ (Unihockey) 14:00 [3]
shoes: Kempa Challenge Kage SL

OL (Wielands Wichtel-OL) 1:00:34 [3] 11.16 km (5:26 / km) +170m 5:03 / km
ahr:149 max:162 shoes: Adipure Motion

Running intervals (10' 9' 8' TP 2' 1'45'' ) 1:07:00 [4] 13.54 km (4:57 / km) +45m 4:52 / km
ahr:148 max:174 shoes: Salming Race

Kraft/Stabi 29:00 [3]

Dehnung/Rolle 10:00 [0]