Training Log Archive: Karschtl

Running intervals (5-4-3-2-1 1/2 TP 4x30) 1:02:10 [5] 12.34 km (5:02 / km) +105m 4:50 / km
ahr:145 max:170 shoes: Salming Speed

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 15:00 [0]

Alternativ (Volleyball) 35:00 [3]
shoes: Kempa Challenge Kage SL

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: X-Talon 212_2

OL (SM Mittel) 46:16 [4] 6.57 km (7:03 / km) +125m 6:26 / km
ahr:156 max:164 shoes: X-Talon 212_2

Running (zügiger DL) 1:22:38 [3] 17.67 km (4:41 / km) +403m 4:12 / km
ahr:146 max:163 shoes: Salming Speed

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Adipure Motion

OL (5. Sprint) 18:27 [4] ** 4.82 km (3:50 / km) +5m 3:48 / km
ahr:163 max:171 spiked:12/13c shoes: Adipure Motion

Running intervals (2-3-5-3-2 1/2 TP 4x30'') 1:00:37 [4] 11.39 km (5:19 / km) +115m 5:04 / km
ahr:146 max:172 shoes: Salming Speed

Kraft/Stabi 30:00 [3]

Dehnung/Rolle 10:00 [0]

Alternativ (Volleyball) 30:00 [3]

Running 55:21 [3] 11.78 km (4:42 / km)
ahr:138 max:153 shoes: Salming Speed

Kraft/Stabi (Rumpf) 15:00 [3]

Running (locker mit Begleitung ) 1:09:23 [3] 15.29 km (4:32 / km)
ahr:141 max:149 shoes: Salming Speed

Running (zügig) 45:42 [3] 10.31 km (4:26 / km) +215m 4:01 / km
ahr:150 max:172 shoes: Salming Speed

OL (Inverser Korridor) 1:01:55 [2] ***** 7.22 km (8:35 / km) +205m 7:31 / km
ahr:131 max:152 shoes: X-Talon 212_2

Running (locker) 45:30 [2] 8.63 km (5:16 / km) +125m 4:55 / km
ahr:135 max:149 shoes: Adipure Motion

Kraft/Stabi 20:00 [3]

Dehnung/Rolle 20:00 [0]

Alternativ (Volleyball) 30:00 [2]
shoes: Kempa Challenge Kage SL

Running warm up/down 40:00 [3] 3.0 km (13:20 / km)
shoes: X-Talon 212_2

OL race (Pulnitz E3) 1:01:48 [4] 11.6 km (5:20 / km) +260m 4:47 / km
ahr:159 max:167 shoes: X-Talon 212_2

Running warm up/down 40:00 [3] 3.0 km (13:20 / km)
shoes: X-Talon 212_2

OL race (Pulnitz E2) 1:45:23 [4] 17.33 km (6:05 / km) +680m 5:05 / km
ahr:158 max:168 shoes: X-Talon 212_2

Running warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: X-Talon 212_2

OL race (Pulnitz E1) 45:23 [4] 7.37 km (6:09 / km) +193m 5:27 / km
ahr:160 max:169 shoes: X-Talon 212_2

Running (locker mit Patricia) 53:22 [3] 10.96 km (4:52 / km) +170m 4:31 / km
ahr:142 max:154

OL (Postenroutine Heller) 59:19 [3] 8.21 km (7:13 / km) +55m 6:59 / km
ahr:135 max:155 shoes: X-Talon 212_2

Running intervals (2x4' 3x3' 4x30'') 1:12:49 [4] 13.98 km (5:13 / km) +130m 4:59 / km
ahr:146 max:172 shoes: Adipure Motion

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 15:00 [0]

Alternativ (Volleyball) 30:00 [1]
shoes: Kempa Challenge Kage SL

OL (Postenhängen Goslar) 24:16 [2] 2.9 km (8:22 / km)
shoes: Adipure Motion

OL (Schatten) 36:47 [3] 6.8 km (5:25 / km)
shoes: Adipure Motion

OL (Postenreinholen) 14:18 [3] 2.64 km (5:25 / km)
shoes: Adipure Motion

OL (Postenhängen und holen) 25:00 [3] 4.98 km (5:01 / km)
shoes: Adipure Motion

OL (Postenhängen Goslar) 25:00 [2] 3.0 km (8:20 / km)
shoes: Adipure Motion

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Adipure Motion

Running hills (Berglauftest BKader) 32:07 [4] 6.6 km (4:52 / km) +420m 3:41 / km
ahr:168 max:174 shoes: Adipure Motion

OL (Postenhängen) 36:00 [2] 6.13 km (5:52 / km) +45m 5:40 / km
ahr:136 max:158 shoes: Adipure Motion

OL (Hannahs Schatten) 23:56 [3] 4.51 km (5:18 / km) +40m 5:05 / km
ahr:146 max:157 shoes: Adipure Motion

Running (Test für mich) 46:57 [3] 8.22 km (5:43 / km)
shoes: Adipure Motion

Running warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: X-Talon 212_2

OL race (VPOL) 1:39:41 [4] 10.01 km (9:58 / km) +560m 7:47 / km
ahr:156 max:166 (sick) shoes: X-Talon 212_2