Training Log Archive: Karschtl

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: X-Talon212_3

OL race (Sprintserie) 18:18 [5] 4.46 km (4:06 / km) +45m 3:54 / km
ahr:165 max:173 shoes: X-Talon212_3

Running intervals (6x4' 3' TP) 1:10:01 [5] 14.78 km (4:44 / km) +50m 4:40 / km
ahr:152 max:174 shoes: Salming Speed

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 20:00 [0]

Running 15:00 [2] 2.2 km (6:49 / km)
shoes: Icebug Spirit OLX

OL (UltralangMeistertraining) 54:58 [4] 11.08 km (4:58 / km) +136m 4:40 / km
ahr:157 max:164 shoes: Icebug Spirit OLX

Running intervals (12x60'' 150'' TP) 1:07:51 [4] 12.71 km (5:20 / km)
ahr:146 max:174 shoes: Salming Speed

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 20:00 [0]

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

Running warm up/down 35:00 [3] 4.0 km (8:45 / km)
shoes: Icebug Spirit OLX

OL race (Berliner Winter-OL) 37:23 [5] 7.45 km (5:01 / km) +33m 4:55 / km
ahr:162 max:167 shoes: Icebug Spirit OLX

Running warm up/down 35:00 [3] 4.0 km (8:45 / km)
shoes: X-Talon212_3

OL race (DBK Nacht) 1:42:01 [4] 17.42 km (5:51 / km) +134m 5:38 / km
ahr:154 max:164 shoes: X-Talon212_3

Running long (Zschonergrund mit Imma) 1:58:14 [3] 25.41 km (4:39 / km) +388m 4:19 / km
ahr:141 max:158 shoes: Salming Speed

OL (Nacht-Meistertraining) 1:59:58 [1] 10.49 km (11:26 / km) +160m 10:38 / km
ahr:112 max:139 shoes: X-Talon212_3

Running intervals (5x(30-30-60)) 1:10:03 [4] 12.73 km (5:30 / km) +90m 5:19 / km
ahr:145 max:173 shoes: Adipure Motion

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 20:00 [0]

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

Running long 1:56:00 [3] 23.17 km (5:00 / km) +600m 4:26 / km
ahr:139 max:164 shoes: Salming Speed

Rad (Nach Radebronx und zurück) 1:23:10 [2] 32.4 km (23.4 kph) +190m
ahr:130

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: X-Talon212_3

OL (Rad. Saisoneröffnung) 1:21:53 [4] 15.07 km (5:26 / km) +310m 4:56 / km
ahr:161 max:168 shoes: X-Talon212_3

OL (Schatten bei Hannah) 1:20:25 [1] 8.29 km (9:42 / km) +210m 8:37 / km
ahr:117 max:142 shoes: X-Talon212_3

Running intervals (30-45-60-75-90-90-75....) 1:09:39 [4] 13.11 km (5:19 / km) +55m 5:12 / km
ahr:147 max:173 shoes: Salming Speed

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 15:00 [0]

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

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: X-Talon212_3

OL race (KM Pirna Lang) 1:12:42 [5] 12.12 km (6:00 / km) +345m 5:15 / km
ahr:162 max:171 shoes: X-Talon212_3

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

OL race (KM Pirna Mittel) 42:00 [4] 6.95 km (6:03 / km) +140m 5:29 / km
ahr:154 max:165 shoes: X-Talon212_3

Running warm up/down 10:00 [2]

Running warm up/down 21:22 [2] 3.88 km (5:30 / km)
ahr:132 max:143 shoes: Salming Speed

OL (Sprintserie) 17:01 [5] 4.2 km (4:03 / km)
ahr:163 max:173 shoes: Salming Speed

Running warm up/down 17:01 [2] 3.38 km (5:02 / km)
ahr:139 max:148 shoes: Salming Speed