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Training Log Archive: Warti

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  Cycling/Hometrainer10 12:20:00
  Temporuns/DL6 7:48:20 66.72(7:01) 107.37(4:22) 265
  easy jog5 5:17:55 37.69(8:26) 60.66(5:14) 840
  Tracktraining2 2:36:20 15.33(10:12) 24.67(6:20)
  Strength5 2:12:40
  warmup/cooldown3 1:36:05 11.23(8:33) 18.08(5:19)
  Intervals2 1:32:30 11.59(7:59) 18.66(4:57) 50
  XC-Skiing/Skiroller/Ski-Ergo1 1:05:00 8.71(7:28) 14.02(4:38) 190
  Total28 34:28:50 151.28 243.46 1345

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Sunday Jan 31, 2021 #

easy jog 1:17:00 [1] 15.04 km (5:07 / km) +185m 4:49 / km
shoes: Kayano 22

Checking out new segments

Saturday Jan 30, 2021 #

warmup/cooldown 20:30 [1] 3.48 km (5:53 / km)
shoes: Kayano 22

EL & LS

Tracktraining 46:25 [4] 9.25 km (5:01 / km)
shoes: RoadHawkFF

2 x 1.000 [1:40], 8 x 500 [~55"] + 200m [~1:40]

3:10, 3:12,
1:36, 37",
1:34, 37",
1:35, 38",
1:35, 37",
1:35, 39",
1:35, 38",
1:34, 38",
1:33, 36"

warmup/cooldown 14:00 [1] 2.53 km (5:32 / km)
shoes: Kayano 22

AL

Friday Jan 29, 2021 #

8 PM

Cycling/Hometrainer (Rolle) 2:07:00 [2]

Athletenschmiede Walpersbach 24h-Lockdown-Bikechallenge, 20:30-22:30 Uhr :D

NP 217 Watt

Thursday Jan 28, 2021 #

Temporuns/DL 57:50 [3] 12.94 km (4:28 / km) +40m 4:24 / km
shoes: Kayano 22

In KIG, 3x Segment ;)

Wednesday Jan 27, 2021 #

Note
(rest day)

Tuesday Jan 26, 2021 #

Temporuns/DL 1:54:00 [3] 26.02 km (4:23 / km) +65m 4:20 / km
shoes: Nimbus 18 blau

1,5 k wup (~5:00), 22 km in 1:33h (4:14 min./km), 2,5 k cd (~5:00)

Monday Jan 25, 2021 #

Note
(rest day)

Sunday Jan 24, 2021 #

Cycling/Hometrainer (Rolle) 45:00 [1]

Reg., NP 159 Watt

Saturday Jan 23, 2021 #

Temporuns/DL 1:31:35 [2] 21.02 km (4:21 / km) +40m 4:19 / km
shoes: Nimbus 18 blau

1 km wup ~5:00, 18 km in 1:16:29 (4:15/km) inkl. 1,85 km-Segment 3:20/km, 2 km cd ~5:00

Friday Jan 22, 2021 #

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

Strength 20:00 [3]

Zirkeltraining

Thursday Jan 21, 2021 #

Cycling/Hometrainer (Rolle) 1:25:00 [3]

6 x 6 min. Schwelle ~300 Watt mit 1,5 min. locker

NP 256 Watt

Wednesday Jan 20, 2021 #

easy jog 50:00 [1] 10.09 km (4:57 / km) +30m 4:53 / km
shoes: Kayano 22

Tuesday Jan 19, 2021 #

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

Strength 20:00 [3]

Zirkel

Monday Jan 18, 2021 #

Temporuns/DL 1:47:30 [2] 24.25 km (4:26 / km) +60m 4:23 / km
shoes: Nimbus 18 blau

1,5 km wup, HM in 1:30:05 (4:16 min./km), 1,65 km cd

Sunday Jan 17, 2021 #

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

Grundlage, NP 211 Watt

Saturday Jan 16, 2021 #

Tracktraining 1:49:55 [2] 15.42 km (7:08 / km)
shoes: Nimbus 18 blau

EL, LS, Sprünge, Sprints, 4 km GA2, AL

Friday Jan 15, 2021 #

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

NP 213 Watt

Thursday Jan 14, 2021 #

easy jog 1:17:35 [2] 14.5 km (5:21 / km) +320m 4:49 / km
shoes: Nimbus 18 blau

Inkl. 2 Segmente

Wednesday Jan 13, 2021 #

8 AM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 1:05:00 [2] 14.02 km (4:38 / km) +190m 4:21 / km

Zauber(er)haft in Zöbern
7 PM

Strength 32:40 [3]

2 x Rumpfstabi

Tuesday Jan 12, 2021 #

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

wup, NP 183 Watt

Strength 30:00 [3]

2 x 15 x (50/10)

Monday Jan 11, 2021 #

Temporuns/DL 57:00 [3] 13.14 km (4:20 / km) +60m 4:14 / km
shoes: Nimbus 18 blau

2 Stravasegment-Tempoläufe (3,75 + 4,55 km) =)

Sunday Jan 10, 2021 #

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

Grundlage, alle 5 min. 20 sec. ~500 Watt, Rest 190-220 Watt

Saturday Jan 9, 2021 #

warmup/cooldown 30:30 [1] 6.94 km (4:24 / km)
shoes: Nimbus 18 blau

EL/AL + LS

Intervals 45:00 [5] 8.48 km (5:18 / km)
shoes: RoadHawkFF

5 x 1.000, 600, 3 x 500

3:12, 3:11, 3:11, 3:10, 3:10 [alle 7' Start], 1:53 [1:15], 1:37, 1:33, 1:34

Leiwande Gruppe mit S, L, M, M, M & S

Friday Jan 8, 2021 #

7 AM

Intervals 47:30 [4] 10.18 km (4:40 / km) +50m 4:33 / km
shoes: Nimbus 18 blau

3 x ~1,55 km mit ca. 4 min. Pause

5 Segmente = 5 Kronen :D
4 PM

Strength 30:00 [3]

2 x Rumpfstabi

Thursday Jan 7, 2021 #

Note
(rest day)

Wednesday Jan 6, 2021 #

Cycling/Hometrainer (Rolle) 1:33:00 [3]

Schwellenpyramide 4-6-8-10-8-6-4 min. ~300-310 Watt mit 1/4 Pause.

NP 264 Watt

Tuesday Jan 5, 2021 #

easy jog 1:10:00 [2] 12.88 km (5:26 / km) +285m 4:54 / km
shoes: RoadHawkFF

Easy mit zwei Segmenten bergauf - Strava hat nur eins zählt...

Monday Jan 4, 2021 #

Note
(rest day)

Sunday Jan 3, 2021 #

easy jog 43:20 [1] 8.15 km (5:19 / km) +20m 5:15 / km
shoes: Brooks Ravenna

Buggyjog mit Johannes

Saturday Jan 2, 2021 #

warmup/cooldown 31:05 [1] 5.13 km (6:04 / km)
shoes: Nimbus 18 blau

Temporuns/DL 7:40 [3] 1.6 km (4:47 / km)
shoes: Nimbus 18 blau

4 x 400 Gefühlsläufe

Temporuns/DL 32:45 [3] 8.4 km (3:54 / km)
shoes: Nimbus 18 blau

“10er“-Training 1/1

Friday Jan 1, 2021 #

Note
(rest day)

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