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Training Log Archive: matti.

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Running6 5:21:36 43.58(7:23) 70.14(4:35) 626
  Skilanglauf1 2:18:37 16.86(8:13) 27.14(5:06) 424
  Dehnung/Blackroll5 1:30:00
  Rad (Indoor)1 1:15:34 21.75(17.3/h) 35.0(27.8/h)
  Stabi2 1:01:19
  Schwimmen1 42:00 1.3(32:11) 2.1(20:00)
  Rad (Outdoor)1 26:51 6.09(13.6/h) 9.8(21.9/h) 60
  Wackelbrett4 24:00
  Lauf-ABC1 9:10 0.72(12:46) 1.15(7:56)
  Total19 13:09:07 90.3 145.33 1110
  [1-5]15 11:39:07

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

12 PM

Skilanglauf 2:18:37 intensity: (2:00:07 @1) + (18:30 @2) 27.14 km (5:06 / km) +424m 4:44 / km
ahr:115 max:137

Saturday Jan 19, 2019 #

9 AM

Wackelbrett 6:00 [1]

10 AM

Running 2:10:55 intensity: (17:49 @1) + (1:40:55 @2) + (12:11 @3) 27.1 km (4:50 / km) +480m 4:26 / km
ahr:135 max:153 shoes: NIKE Air Zoom Vomero 13

Langtour mit Markus, Philipp, Wieland und anfangs noch Friedmar zum Waldmax in der Jungen Heide, wieder über den Heller zurück. Dann im Prießnitzgrund noch ein paar Trails und Höhenmeter eingebaut. Am Ende noch 5 Steigerungen.
12 PM

Dehnung/Blackroll 10:00 [0]

Friday Jan 18, 2019 #

7 AM

Running 20:39 intensity: (1:54 @1) + (18:43 @2) + (2 @3) 4.56 km (4:32 / km) +4m 4:31 / km
ahr:131 max:140 shoes: NIKE Air Zoom Vomero 13

Arbeitsweg.
7 PM

Schwimmen 42:00 [2] 2.1 km (20:00 / km)

Thursday Jan 17, 2019 #

6 PM

Running 31:10 intensity: (20:38 @1) + (10:32 @2) 6.68 km (4:40 / km)
ahr:124 max:136 shoes: Asics Gel-DS Trainer 20 NC

Stabi 35:41 intensity: (30:15 @1) + (4:20 @2) + (1:06 @3)

7 PM

Dehnung/Blackroll 35:00 [0]

8 PM

Running 18:15 intensity: (12:19 @1) + (5:56 @2) 3.75 km (4:52 / km) +1m 4:51 / km
ahr:123 max:134 shoes: Asics Gel-DS Trainer 20 NC

Wednesday Jan 16, 2019 #

7 PM

Running warm up/down 11:45 intensity: (10:49 @1) + (56 @2) 2.63 km (4:28 / km) +1m 4:28 / km
ahr:120 max:131 shoes: Saucony Kinvara 9 - 2018

Running tempo 37:50 intensity: (44 @1) + (8:03 @2) + (28:53 @3) + (10 @4) 10.02 km (3:47 / km) +10m 3:45 / km
ahr:149 max:158 shoes: Saucony Kinvara 9 - 2018

DL2 alleine im GG.
C • wenn ich den Track anschaue... 1

Running warm up/down 10:05 intensity: (56 @1) + (9:09 @2) 2.23 km (4:31 / km)
ahr:131 max:142 shoes: Saucony Kinvara 9 - 2018

8 PM

Dehnung/Blackroll 15:00 [0]

10 PM

Wackelbrett 6:00 [1]

Tuesday Jan 15, 2019 #

5 PM

Rad (Outdoor) 26:51 [2] 9.8 km (21.9 kph) +60m

6 PM

Running warm up/down 9:41 intensity: (8:05 @1) + (1:36 @2) 1.82 km (5:20 / km) +29m 4:57 / km
ahr:120 max:130 shoes: Saucony Kinvara 9 - 2018

Lauf-ABC warm up/down 9:10 intensity: (6:09 @1) + (2:45 @2) + (16 @3) 1.15 km (7:56 / km)
ahr:115 max:150 shoes: Saucony Kinvara 9 - 2018

Running intervals 40:34 intensity: (7:15 @1) + (4:45 @2) + (10:22 @3) + (18:12 @4) 9.41 km (4:19 / km) +80m 4:08 / km
ahr:148 max:164 shoes: Saucony Kinvara 9 - 2018

3x9min + 4x30sek mit den ganzen schnellen Jungs.

Running warm up/down 10:42 intensity: (8:00 @1) + (2:42 @2) 1.94 km (5:31 / km) +21m 5:14 / km
ahr:120 max:132 shoes: Saucony Kinvara 9 - 2018

7 PM

Stabi 25:38 [2]

Dehnung/Blackroll 15:00 [0]

11 PM

Wackelbrett 6:00 [1]

Monday Jan 14, 2019 #

7 PM

Rad (Indoor) 1:15:34 [1] 35.0 km (27.8 kph)

9 PM

Dehnung/Blackroll 15:00 [0]

11 PM

Wackelbrett 6:00 [1]

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