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Training Log Archive: matti.

In the 7 days ending Oct 20, 2019:

activity # timemileskm+m
  Running5 3:50:50 33.48(6:54) 53.88(4:17) 140
  Dehnung/Blackroll6 1:35:00
  Rad (Outdoor)1 52:56 13.72(15.6/h) 22.09(25.0/h)
  Schwimmen1 30:00 0.93(32:11) 1.5(20:00)
  Lauf-ABC2 18:41 1.64(11:25) 2.63(7:06)
  Total13 7:07:27 49.77 80.1 140
  [1-5]7 5:32:27

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MoTuWeThFrSaSu

Sunday Oct 20, 2019 #

10 AM

Running 1:02:35 [2] 13.6 km (4:36 / km) +113m 4:25 / km
shoes: NIKE Air Zoom Vomero 13

Mit Flo in der Heide. Da mir die Hüfte wie aus dem Nichts vor Schmerzen fast zerflogen ist, nur 60min gemacht. Hoffentlich nichts Ernstes.
12 PM

Dehnung/Blackroll 30:00 [0]

Saturday Oct 19, 2019 #

6 PM

Running warm up/down 10:05 [2] 2.34 km (4:19 / km) +6m 4:16 / km
shoes: Saucony Kinvara 9 - 2019

Lauf-ABC warm up/down 9:39 intensity: (2:30 @1) + (6:39 @2) + (30 @3) 1.35 km (7:10 / km)
shoes: Saucony Kinvara 9 - 2019

Running tempo 27:44 [3] 7.56 km (3:40 / km) +5m 3:39 / km
shoes: Saucony Kinvara 9 - 2019

Flotter DL2 um den GG.

Running warm up/down 10:10 [2] 2.2 km (4:38 / km)
shoes: Saucony Kinvara 9 - 2019

7 PM

Dehnung/Blackroll 15:00 [0]

Friday Oct 18, 2019 #

6 PM

Running 36:36 [2] 8.7 km (4:12 / km)
shoes: Saucony Kinvara 9 - 2019

Einmal um den Block.
7 PM

Dehnung/Blackroll 10:00 [0]

Thursday Oct 17, 2019 #

7 PM

Schwimmen 30:00 [2] 1.5 km (20:00 / km)

8 PM

Dehnung/Blackroll 10:00 [0]

Wednesday Oct 16, 2019 #

6 PM

Running warm up/down 12:39 [2] 2.86 km (4:25 / km) +2m 4:24 / km
shoes: Saucony Kinvara 9 - 2019

Lauf-ABC warm up/down 9:02 intensity: (4:00 @1) + (5:02 @2) 1.29 km (7:01 / km)
shoes: Saucony Kinvara 9 - 2019

Running intervals 34:07 intensity: (4:07 @2) + (15:00 @3) + (15:00 @4) 9.14 km (3:44 / km) +10m 3:43 / km
shoes: Saucony Kinvara 9 - 2019

3x10min in 3:31-3:31-3:30min/km auf der Hauptallee.

Running warm up/down 15:05 [1] 3.05 km (4:57 / km)
shoes: Saucony Kinvara 9 - 2019

8 PM

Dehnung/Blackroll 10:00 [0]

Tuesday Oct 15, 2019 #

6 PM

Rad (Outdoor) 52:56 [1] 22.09 km (25.0 kph)
ahr:101 max:117

7 PM

Dehnung/Blackroll 20:00 [0]

Monday Oct 14, 2019 #

7 AM

Running 21:49 intensity: (13:30 @1) + (8:19 @2) 4.43 km (4:56 / km) +4m 4:54 / km
ahr:124 max:138 shoes: NIKE Air Zoom Vomero 13

Arbeitsweg.

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