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Training Log Archive: elgar

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Running18 12:50:20 80.36(9:35) 129.33(5:57) 495
  Bicycling9 4:33:08 37.02(7:23) 59.58(4:35) 96
  Hiking2 3:46:17 14.25(15:53) 22.93(9:52) 238
  Rowing6 2:41:25 38.77(4:10) 62.4(2:35)
  Swimming2 2:00:00 0.12 0.2
  Back Therapy Training4 45:00
  Stretching3 45:00
  Blackroll3 20:00
  Sport allgemein1 20:00
  Total46 28:01:10 170.53 274.43 828
  [1-5]46 27:58:41

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Thursday Jan 30, 2020 #

5 AM

Bicycling 15:56 intensity: (2:44 @2) + (13:12 @3) 4.02 km (3:58 / km) +9m 3:55 / km
ahr:125 max:140

4 PM

Running intervals 32:50 intensity: (27 @1) + (10 @2) + (17:46 @3) + (7:22 @4) + (7:05 @5) 5.66 km (5:48 / km)
ahr:148 max:173 shoes: Saucony Triumph iso2 schwarz/s

Laufband, Programm 3 und dann 6, allerdings bei Programm 6 nach 5min abgebrochen, das war zu schwer für mich.

Bicycling 17:48 intensity: (1:44 @1) + (7:40 @2) + (8:24 @3) 4.1 km (4:21 / km) +22m 4:14 / km
ahr:116 max:143

5 PM

Back Therapy Training 10:00 [2]

Wednesday Jan 29, 2020 #

5 AM

Running 45:18 intensity: (20 @2) + (13:14 @3) + (18:57 @4) + (12:47 @5) 7.34 km (6:10 / km) +31m 6:03 / km
ahr:156 max:172 shoes: Nike schwarz

2 PM

Rowing 30:10 intensity: (27:52 @1) + (1:34 @2) + (44 @3) 5.7 km (5:18 / km)
ahr:88 max:130

3 PM

Stretching 10:00 [2]

6 PM

Running 50:56 intensity: (13 @1) + (1:36 @2) + (17:50 @3) + (1:15 @4) + (30:02 @5) 8.97 km (5:41 / km) +22m 5:37 / km
ahr:160 max:190 shoes: Nike schwarz

Regen und Wind , vorgesehen war ein langer Lauf aber bei den Wetter habe ich es abgeändert
8 PM

Blackroll 5:00 [1]

Tuesday Jan 28, 2020 #

5 AM

Running 29:42 intensity: (6 @1) + (7 @2) + (10:58 @3) + (5:13 @4) + (13:18 @5) 4.54 km (6:33 / km) +6m 6:30 / km
ahr:158 max:183

5 PM

Running warm up/down 10:02 intensity: (6 @1) + (10 @2) + (9:40 @3) + (6 @4) 1.58 km (6:21 / km)
ahr:138 max:151 shoes: Nike schwarz

Running intervals 26:09 intensity: (3 @1) + (5:54 @2) + (18:48 @3) + (1:24 @4) 4.94 km (5:18 / km) +41m 5:05 / km
ahr:129 max:153 shoes: Nike schwarz

4 x 1000
4:11
4:03
4:13
4:17
200m Bahn macht Spaß

Running warm up/down 13:26 intensity: (1:58 @3) + (4:33 @4) + (6:55 @5) 2.43 km (5:32 / km) +5m 5:29 / km
ahr:160 max:175 shoes: Nike schwarz

7 PM

Back Therapy Training 5:00 [3]

Monday Jan 27, 2020 #

6 AM

Running 36:01 intensity: (8 @1) + (2:03 @2) + (33:31 @3) + (19 @4) 6.04 km (5:58 / km) +28m 5:50 / km
ahr:137 max:152

1 PM

Rowing 30:21 intensity: (2:27 @1) + (26:58 @2) + (56 @3) 5.4 km (5:37 / km)
ahr:104 max:114

3 PM

Stretching 10:00 [2]

6 PM

Running 39:47 intensity: (8 @1) + (34 @2) + (14:34 @3) + (5:33 @4) + (18:58 @5) 6.51 km (6:06 / km) +7m 6:04 / km
ahr:155 max:186

Thursday Jan 23, 2020 #

Bicycling 43:00 [2] 8.6 km (5:00 / km)

1 PM

Rowing 30:13 intensity: (9:16 @1) + (20:53 @2) + (4 @3) 5.6 km (5:24 / km)
ahr:105 max:117

2 PM

Stretching 25:00 [3]

Wednesday Jan 22, 2020 #

6 AM

Running 26:21 intensity: (14 @1) + (6 @2) + (13:48 @3) + (8:44 @4) + (3:29 @5) 4.01 km (6:34 / km) +19m 6:25 / km
ahr:149 max:170 shoes: Salomon XA elegante blau/grün

platt
4 PM

Running 1:32:50 intensity: (5 @1) + (28 @2) + (22:29 @3) + (49:11 @4) + (20:37 @5) 15.71 km (5:55 / km) +46m 5:50 / km
ahr:155 max:176 shoes: Salomon XA elegante blau/grün

Endlich mal wieder eine etwas längere Einheit, hat aber auch gereicht und ich muss mich steigern, schön im G 1 Bereich :-)

Tuesday Jan 21, 2020 #

5 AM

Running 43:28 intensity: (13 @1) + (7 @2) + (11:56 @3) + (9:37 @4) + (21:35 @5) 7.26 km (5:59 / km) +27m 5:53 / km
ahr:157 max:180 shoes: Nike schwarz

ging schwer, war sehr kalt und ich merke meine Ferse, es ist aber zum Glück kein Schmerz,
5 PM

Running warm up/down 10:30 intensity: (15 @2) + (10:15 @3) 1.62 km (6:29 / km)
ahr:136 max:147

Running race 12:47 intensity: (14 @2) + (12:26 @3) + (7 @4) 3.0 km (4:16 / km) +10m 4:12 / km
ahr:141 max:153 shoes: Nike schwarz

Testlauf auf 200m Bahn
die ersten 1000 in 4:00 und bei den zweiten eingebrochen, bei den dritten kam die Kraft wieder.

Running warm up/down 17:24 intensity: (2:30 @3) + (10:22 @4) + (4:32 @5) 2.86 km (6:05 / km) +5m 6:01 / km
ahr:157 max:169

8 PM

Blackroll 5:00 [3]

Monday Jan 20, 2020 #

Bicycling 41:00 [2] 9.0 km (4:33 / km)

1 PM

Rowing 30:14 intensity: (28:50 @1) + (51 @2) + (33 @3) 5.4 km (5:36 / km)
ahr:92 max:104

2 PM

Back Therapy Training 15:00 [2]

Thursday Jan 16, 2020 #

Blackroll 10:00 [2]

6 AM

Bicycling 15:30 intensity: (1:44 @1) + (3:46 @2) + (10:00 @3) 4.0 km (3:53 / km) +6m 3:51 / km
ahr:121 max:140

6 PM

Bicycling 17:50 intensity: (1:19 @1) + (3:02 @2) + (13:09 @3) + (20 @4) 3.72 km (4:48 / km) +27m 4:38 / km
ahr:127 max:153

Wednesday Jan 15, 2020 #

5 AM

Running 24:04 intensity: (18 @1) + (15 @2) + (23:31 @3) 3.48 km (6:55 / km) +6m 6:52 / km
ahr:132 max:143

3 PM

Back Therapy Training 15:00 [3]

Running 1:05:39 intensity: (17 @2) + (19:07 @3) + (37:26 @4) + (8:49 @5) 11.02 km (5:58 / km) +35m 5:52 / km
ahr:154 max:170 shoes: Salomon XA elegante blau/grün

Linke Ferse ist zu hart, ich hoffe das es besser wird

Tuesday Jan 14, 2020 #

5 AM

Running 40:13 intensity: (20 @1) + (29 @2) + (15:18 @3) + (10:16 @4) + (13:50 @5) 6.75 km (5:57 / km) +14m 5:54 / km
ahr:152 max:178 shoes: Nike schwarz

2 PM

Rowing 20:18 intensity: (8:22 @1) + (8:20 @2) + (3:36 @3) 36.0 km (34 / km)
ahr:100 max:105

6 PM

Running 40:46 intensity: (8 @1) + (9 @2) + (15:05 @3) + (15:29 @4) + (9:55 @5) 7.63 km (5:21 / km) +15m 5:17 / km
ahr:153 max:173 shoes: Nike schwarz

Monday Jan 13, 2020 #

7 AM

Bicycling 21:00 [2] 4.0 km (5:15 / km)

5 PM

Bicycling 44:04 intensity: (11:34 @1) + (6:11 @2) + (25:43 @3) + (36 @4) 12.04 km (3:40 / km) +33m 3:37 / km
ahr:119 max:157

Saturday Jan 11, 2020 #

10 AM

Swimming 1:00:00 [2]

Schwimmen und Spaß, der Körper ist noch von den Märschen angeschlagen

Friday Jan 10, 2020 #

8 AM

Hiking 1:47:40 intensity: (5:19 @1) + (1:04:18 @2) + (37:33 @3) + (30 @4) 10.92 km (9:52 / km) +102m 9:25 / km
ahr:116 max:155

Zweiter Marsch

Thursday Jan 9, 2020 #

8 AM

Sport allgemein 20:00 [5]

BFD
9 AM

Hiking 1:58:37 intensity: (2:29 @0) + (1:47:45 @1) + (4:42 @2) + (3:41 @3) 12.01 km (9:53 / km) +136m 9:21 / km
ahr:69 max:138

IGF Marsch
3 PM

Swimming 1:00:00 [3] 0.2 km (5:00:00 / km)

Wassergymnastik und Spaß

Tuesday Jan 7, 2020 #

Bicycling 57:00 [3] 10.1 km (5:39 / km)

12 PM

Rowing 20:09 intensity: (8:27 @1) + (11:02 @2) + (40 @3) 4.3 km (4:41 / km)
ahr:100 max:113

Monday Jan 6, 2020 #

5 AM

Running 25:52 intensity: (13 @1) + (42 @2) + (11:52 @3) + (4:51 @4) + (8:14 @5) 4.12 km (6:17 / km) +34m 6:02 / km
ahr:149 max:179 shoes: Nike schwarz

88 kg wird hösze ZEIT, die Spiele beginnen:-)
5 PM

Running 44:47 intensity: (15 @1) + (11 @2) + (17:25 @3) + (18:42 @4) + (8:14 @5) 7.59 km (5:54 / km) +11m 5:51 / km
ahr:151 max:175 shoes: Nike schwarz

Sunday Jan 5, 2020 #

7 AM

Running 41:28 intensity: (2 @1) + (10 @2) + (11:27 @3) + (5:58 @4) + (23:51 @5) 6.28 km (6:36 / km) +135m 5:58 / km
ahr:159 max:181 shoes: Salomon XA elegante blau/grün

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