Training Log Archive: Karschtl

OL (Postenhängen) 9:45 [1] ** 1.49 km (6:33 / km) +10m 6:20 / km
ahr:117 max:136 8c shoes: Salming Speed

OL (Postenholen) 7:17 [1] 1.35 km (5:24 / km)
ahr:123 max:135 shoes: Salming Speed

OL (Postenhängen+Postenholen) 24:09 [2] 3.94 km (6:08 / km) +110m 5:23 / km
ahr:126 max:148 shoes: Salming Speed

OL (Nachtsprint Birsfelden) 22:59 [5] *** 4.58 km (5:01 / km) +25m 4:53 / km
ahr:159 max:168 20c shoes: X-Talon212_3

OL (Postenholen) 15:08 [2] *** 2.38 km (6:22 / km) +20m 6:06 / km
ahr:133 max:143 5c shoes: X-Talon212_3

Running 39:26 [2] 7.95 km (4:58 / km) +45m 4:49 / km
ahr:129 max:152 shoes: Salming Speed

OL (Postenhängen) 14:16 [1] ** 2.52 km (5:40 / km) +15m 5:30 / km
ahr:129 max:147 9c shoes: Salming Speed

OL (Postenholen) 9:26 [2] *** 1.75 km (5:23 / km) +10m 5:14 / km
ahr:120 max:145 6c shoes: Salming Speed

Running warm up/down 25:32 [2] 4.4 km (5:48 / km)
ahr:129 max:150 shoes: Adipure Motion

Running intervals (3 4 5 5 4 3. TP) 40:40 [5] 9.35 km (4:21 / km) +60m 4:13 / km
ahr:147 max:169 shoes: Adipure Motion

Kraft/Stabi (a la Moritz) 20:00 [3]

Dehnung/Rolle 15:00 [0]

Running 25:00 [1] 3.8 km (6:35 / km)
shoes: Skinners

Running race (Schneeglöckchenlauf) 53:38 [5] 14.78 km (3:38 / km) +40m 3:35 / km
ahr:168 max:174 shoes: Salming Speed

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)
shoes: Salming Speed

Running 52:34 [3] 11.66 km (4:30 / km)
ahr:147 max:171 shoes: Adipure Motion

Running (Kernberge) 1:27:27 [2] 15.68 km (5:35 / km) +335m 5:02 / km
ahr:130 max:151 shoes: Adipure Motion

Running long 1:58:48 [3] 23.63 km (5:02 / km) +620m 4:27 / km
ahr:147 max:164 shoes: X-Talon212_3

Running 20:00 [3] 2.5 km (8:00 / km)
shoes: X-Talon212_3

OL race (Saisoneröffnung) 1:15:09 [5] *** 14.86 km (5:03 / km) +475m 4:22 / km
ahr:158 max:165 29c shoes: X-Talon212_3

OL (Score OL) 24:48 [4] *** 4.36 km (5:41 / km) +5m 5:39 / km
ahr:148 max:160 19c shoes: X-Talon212_3

Running intervals (3*(5' 3') 4' 2'30" T) 1:07:32 [5] 13.78 km (4:54 / km) +85m 4:45 / km
ahr:147 max:173 shoes: Adipure Motion

Kraft/Stabi 20:00 [3]

Dehnung/Rolle 10:00 [0]

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

Running long 1:43:39 [3] 22.9 km (4:32 / km) +175m 4:22 / km
ahr:144 max:154 shoes: Salming Speed

Running intervals (2*(30-75-150-75-30)) 59:00 [5] 10.89 km (5:25 / km)
ahr:142 max:182 shoes: Adipure Motion

Kraft/Stabi 20:00 [3]

Dehnung/Rolle 15:00 [0]

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Icebug Spirit OLX

OL (KM Lang) 59:24 [4] *** 9.5 km (6:15 / km) +265m 5:29 / km
ahr:150 max:159 22c shoes: Icebug Spirit OLX

Running warm up/down 40:00 [2] 5.0 km (8:00 / km)
shoes: Icebug Spirit OLX

OL (KM Mittel) 47:23 [4] *** 6.57 km (7:13 / km) +345m 5:43 / km
ahr:152 max:161 21c shoes: Icebug Spirit OLX

OL (KM Nacht) 58:13 [4] *** 7.35 km (7:55 / km) +230m 6:51 / km
ahr:147 max:160 16c shoes: Icebug Spirit OLX

Running warm up/down 14:27 [3] 3.21 km (4:30 / km)
ahr:141 max:155 shoes: Salming Speed

Kraft/Stabi 35:00 [4]
shoes: Kempa Challenge Kage SL

Dehnung/Rolle 20:00 [0]

Alternativ (Basketball) 15:00 [3]
shoes: Kempa Challenge Kage SL

Running warm up/down 14:51 [3] 2.99 km (4:58 / km) +40m 4:39 / km
ahr:141 max:146 shoes: Salming Speed