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Training Log Archive: Karschtl

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Running	6	4:44:19	35.58	(7:59)	57.26	(4:58)	160
OL	4	3:54:32	20.49	(11:27)	32.98	(7:07)	480
Kraft/Stabi	5	2:08:00
Rad	1	1:44:34	13.37	(7.7/h)	21.51	(12.3/h)	295
Dehnung/Rolle	4	1:15:00
Alternativ	3	1:00:00	1.24		2.0
Total	12	14:46:25	70.68		113.75		935
[1-5]	12	13:31:25

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Thursday Jan 21, 2016 #

Kraft/Stabi (Kraftkreis) 30:00 [3]

Dehnung/Rolle 30:00 [0]

Alternativ (Unihockey) 10:00 [3]
shoes: Kempa Challenge Kage SL

Wednesday Jan 20, 2016 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)

OL 38:00 [3] 6.5 km (5:51 / km)
ahr:155 max:170 shoes: X-Talon 212_2

Tuesday Jan 19, 2016 #

Running intervals (5x5'20'' 1'TP) 1:07:35 [4] 13.84 km (4:53 / km) +45m 4:48 / km
ahr:153 max:173 shoes: Salming Race

Kraft/Stabi 28:00 [2]

Dehnung/Rolle 10:00 [0]

Saturday Jan 16, 2016 #

OL (Connys Korridor) 1:05:30 [3] 9.5 km (6:54 / km) +190m 6:16 / km
ahr:148 max:161 shoes: X-Talon 212_2

Wednesday Jan 13, 2016 #

OL (Kompass-OL Nacht) 1:19:03 [2] 6.56 km (12:03 / km) +145m 10:51 / km
ahr:133 max:156 shoes: X-Talon 212_2

Sunday Jan 10, 2016 #

Running race (Neujahrslauf Mübedo) 27:18 [4] 7.5 km (3:38 / km) +55m 3:31 / km
shoes: X-Talon 212_2

Running warm up/down 40:00 [3] 7.5 km (5:20 / km)
shoes: X-Talon 212_2

Saturday Jan 9, 2016 #

Kraft/Stabi 20:00 [3]

Alternativ (Ruderergo ) 10:00 [3] 2.0 km (5:00 / km)

Thursday Jan 7, 2016 #

Note
(sick)

Wednesday Jan 6, 2016 #

OL (Patricias Nacht-OL) 51:59 [3] 10.42 km (4:59 / km) +145m 4:40 / km
ahr:152 max:164 shoes: Salming Race

Tuesday Jan 5, 2016 #

Running tempo (4x(40''-40''-80'')) 1:12:19 [4] 12.29 km (5:53 / km)
ahr:146 max:174 shoes: Salming Race

Kraft/Stabi 20:00 [2]

Dehnung/Rolle 15:00 [0]

Alternativ (Volleyball) 40:00 [1]

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