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Training Log Archive: Warti

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Cycling/Hometrainer16 15:55:40
  easy jog5 4:30:25 34.46(7:51) 55.45(4:53) 305
  Strength9 3:49:10
  Longjog1 2:13:30 14.47(9:13) 23.29(5:44) 870
  warmup/cooldown6 2:06:05 11.66 18.77 85
  Hockey/Spiele3 1:36:00
  Tracktraining2 1:10:30 8.54(8:15) 13.74(5:08)
  XC-Skiing/Skiroller/Ski-Ergo1 1:05:10 8.73(7:28) 14.05(4:38) 240
  Schwimmen/Aquajogging1 59:15
  Orienteering competition1 37:16 3.55(10:30) 5.71(6:32) 205
  Sportmed1 34:00 4.29(7:56) 6.9(4:56) 70
  Temporuns/DL1 11:45 1.69(6:57) 2.72(4:19) 10
  Laufschule/Koordinationstraining/Fußgymnastik1 5:00
  Total29 34:53:46 87.38 140.63 1785

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Friday Jan 31, 2020 #

Sportmed 34:00 [5] 6.9 km (4:56 / km) +70m 4:41 / km
shoes: RoadHawkFF

Conconi-Test, Start 8 km/h, alle 200m +0,5 km/h. 23,5 km/h fertig gelaufen.

Cycling/Hometrainer (Studio) 30:30 [1]

auskurbeln

Strength 15:00 [3]

Physio-Übungen

Thursday Jan 30, 2020 #

Note
(rest day)

Wednesday Jan 29, 2020 #

Schwimmen/Aquajogging (Schwimmen) 29:15 [2]

ES, kurz Technik, 5 x 150, AS (alles in einem 15m-Becken - echt mühsam)

Schwimmen/Aquajogging (Schwimmen) 30:00 [1]

30 min. Dauerschwimmen im Kreis :D

Tuesday Jan 28, 2020 #

Note
(rest day)

Monday Jan 27, 2020 #

Strength 40:00 [3]

Zirkeltraining by Bernd

Sunday Jan 26, 2020 #

Cycling/Hometrainer (Rolle) 1:30:00 [2]

Koppeltraining - Rad. NP 207 Watt

easy jog 1:05:15 [2] 14.69 km (4:27 / km) +45m 4:22 / km
shoes: Brooks Ravenna

Koppeltraining - Lauf. Strava-Segmente-Run =) Am Ende noch 10 x 15“/15“.

Saturday Jan 25, 2020 #

Cycling/Hometrainer (Rolle) 1:30:00 [3]

6 x 6 min. KAD mit ~260 Watt, TF 60-65

NP 222 Watt

Friday Jan 24, 2020 #

Cycling/Hometrainer (Studio) 40:00 [1]

Je 20' wup/cd ~125 Watt

Strength 10:00 [3]

Physio-Übungen

Strength 40:40 [3]

Int. RKT mit Ski-Ergo (je 1 min.) und 31 WH je Übung.

Ca. 18:30 Ski-Ergo, Rest Übungen

Thursday Jan 23, 2020 #

Strength 15:00 [3]

Physio

Note
(rest day)

Wednesday Jan 22, 2020 #

Cycling/Hometrainer (Rolle) 1:20:00 [3]

40 min. Tempo (NP 247 Watt)

Tuesday Jan 21, 2020 #

Cycling/Hometrainer (Rolle) 1:30:00 [3]

Schwellenintervalle 4 x 10 min. ~280 Watt, Pause 2,5 min. locker

NP 237 Watt

Monday Jan 20, 2020 #

Cycling/Hometrainer (Rolle) 1:00:00 [3]

2 x 12 x 8“ Sprint Power (~850 Watt)

Sunday Jan 19, 2020 #

Cycling/Hometrainer (Rolle) 1:00:00 [2]

Koppeltraining Rad, NP 182 Watt

easy jog 1:00:00 [2] 12.13 km (4:57 / km) +205m 4:34 / km
shoes: Brooks Ravenna

Koppeltraining Lauf

Saturday Jan 18, 2020 #

7 AM

easy jog 52:40 [1] 10.03 km (5:15 / km) +20m 5:12 / km
shoes: Nimbus 23

Laufsport Mangold Lauftreff
1 PM

warmup/cooldown 16:45 [1] 2.95 km (5:41 / km) +45m 5:17 / km
shoes: Brooks Ravenna

Orienteering competition 37:16 [3] 5.71 km (6:32 / km) +205m 5:32 / km
shoes: INOV X-Talon orange

Wintertour in Wöllersdorf

Friday Jan 17, 2020 #

Cycling/Hometrainer 40:00 [1]

Strength 5:00 [3]

Physio

Thursday Jan 16, 2020 #

Cycling/Hometrainer (Rolle) 1:25:00 [2]

2 x 20 min. Tempo ~250 Watt

NP 217 Watt

Wednesday Jan 15, 2020 #

Strength 30:00 [3]

Einsatztraining, Partnerübungen mit Handpolster

easy jog 31:15 [1] 6.02 km (5:11 / km)
shoes: Nimbus 23

Tuesday Jan 14, 2020 #

Hockey/Spiele (Hockey) 41:00 [3]

Cycling/Hometrainer 40:00 [2]

Inkl. 5 x 1 min. hart

Monday Jan 13, 2020 #

warmup/cooldown 10:00 [2]

EL & LS

Strength 17:30 [3]

Plankchallenge & Rumpfstabi

Hockey/Spiele 40:00 [3]

Sunday Jan 12, 2020 #

Cycling/Hometrainer (Rolle) 1:30:00 [2]

Grundlage inkl. 5 min. Tempo (~250-260 Watt), NP 203 Watt

Saturday Jan 11, 2020 #

warmup/cooldown 33:20 [1] 5.98 km (5:34 / km) +15m 5:30 / km
shoes: Nimbus 23

Tracktraining 42:50 [3] 8.01 km (5:21 / km)
shoes: New Balance 1500 T2

Bahn mit Martin und Simon, 4 x 4 x 400 - alle 2' Start, SP 4,5 min.

1:16, 1:15, 1:17, 1:19 - 1:17, 1:16, 1:17, 1:17 - 1:17, 1:17, 1:18, 1:16 - 1:17, 1:15, 1:16, 1:16

Laufschule/Koordinationstraining/Fußgymnastik (Laufschule) 5:00 [2]

Friday Jan 10, 2020 #

Note
(rest day)

Thursday Jan 9, 2020 #

Cycling/Hometrainer 1:15:10 [3]

Schwellenintervalle 3x10 min. mit ~280 Watt, Pause 2,5 min.

NP 230 Watt

Wednesday Jan 8, 2020 #

warmup/cooldown 15:00 [1]

2x wup indoor

Strength 16:00 [3]

4 Tabatas á 4 min.

Cycling/Hometrainer 45:00 [1]

Tuesday Jan 7, 2020 #

warmup/cooldown 17:30 [1] 3.21 km (5:27 / km) +10m 5:22 / km
shoes: Nimbus 23

Temporuns/DL 11:45 [2] 2.72 km (4:19 / km) +10m 4:15 / km
shoes: Nimbus 23

"3.000m"-Laufüberprüfung

Cycling/Hometrainer 20:00 [1]

Monday Jan 6, 2020 #

Longjog 2:13:30 [2] 23.29 km (5:44 / km) +870m 4:50 / km
shoes: Nimbus 23

Longjog mit Matthias, pipifeine Runde wors!

Sunday Jan 5, 2020 #

XC-Skiing/Skiroller/Ski-Ergo (Skating) 50:10 [2] 12.05 km (4:10 / km) +240m 3:47 / km

XC-Skiing/Skiroller/Ski-Ergo (Skating) 15:00 [1] 2.0 km (7:30 / km)

~1,5h Technik, immer hin und her

Saturday Jan 4, 2020 #

warmup/cooldown 33:30 [1] 6.63 km (5:03 / km) +15m 5:00 / km
shoes: Nimbus 23

Tracktraining 27:40 [4] 5.73 km (4:50 / km)
shoes: RoadHawkFF

Bahntraining mit Martin, 6 x 800, alle 5' Start

2:35, 2:37, 2:36, 2:37, 2:36, 2:37

Friday Jan 3, 2020 #

Hockey/Spiele (Badminton) 15:00 [1]

Knappe 40 min. Badminton mit Julia

Note
(rest day)

Thursday Jan 2, 2020 #

Cycling/Hometrainer (Rolle) 20:00 [1]

Strength 40:00 [3]

2 x 20 x (45/15)

Wednesday Jan 1, 2020 #

easy jog 1:01:15 [1] 12.58 km (4:52 / km) +35m 4:48 / km
shoes: Nimbus 23

ganz gemütlicher Neujahrslauf

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