Training Log Archive: patschi.

running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: inov8

o-training (Patrnertraining mit Sari) 1:10:00 [3] *** 7.54 km (9:17 / km) +80m 8:49 / km
spiked:2/6c shoes: inov8

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: inov8

o-training (Staffelstarts) 36:00 [4] *** 4.56 km (7:54 / km) +50m 7:29 / km
spiked:14/20c shoes: inov8

running 21:51 [2] 3.61 km (6:03 / km) +15m 5:56 / km
shoes: Adidas Sequence boost

running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: inov8 x-talon 212 '16

o-training long (longdistance-training) 1:33:00 [3] ***** 8.77 km (10:36 / km) +165m 9:42 / km
spiked:5/9c shoes: inov8 x-talon 212 '16

running 35:00 [3] 4.0 km (8:45 / km)
shoes: Adidas Sequence boost

strength 20:00 [3]

o-training (Korridor) 1:11:11 [3] 5.81 km (12:15 / km) +126m 11:03 / km
shoes: inov8 x-talon 212 '16

o-training (PartnerOL m. Marianne) 1:00:00 [3] *** 6.54 km (9:10 / km) +40m 8:54 / km
spiked:7/9c shoes: inov8

running warm up/down 15:00 [2] 2.2 km (6:49 / km)
shoes: Adidas Sequence boost

competition (Euromeeting Sprint) 18:14 [5] *** 3.6 km (5:04 / km) +15m 4:58 / km
spiked:15/21c shoes: Adidas Sequence boost

running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: inov8 x-talon 212 '16

competition (Euromeeting Lang) 1:36:03 [5] *** 12.0 km (8:00 / km) +430m 6:47 / km
spiked:19/25c shoes: inov8 x-talon 212 '16

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: inov8 x-talon 212 '16

competition (Euromeeting Mittel) 44:37 [3] *** 5.5 km (8:07 / km) +250m 6:37 / km
spiked:11/18c shoes: inov8 x-talon 212 '16

o-training (Euromeeting Model) 56:00 [2] *** 5.27 km (10:38 / km) +106m 9:39 / km
spiked:5/8c shoes: inov8

running warm up/down 48:00 [2] 6.86 km (7:00 / km) +75m 6:38 / km
shoes: Adidas Sequence boost

running intervals 25:30 [5] 6.23 km (4:06 / km) +35m 3:59 / km
shoes: Adidas Sequence boost

running long 1:33:00 [3] 14.25 km (6:32 / km) +345m 5:49 / km
shoes: inov8 x-talon 212 '16

running warm up/down 50:00 [2] 7.78 km (6:26 / km) +70m 6:09 / km
shoes: Adidas Sequence boost

running intervals 13:30 [5] 3.6 km (3:45 / km) +80m 3:23 / km
shoes: Adidas Sequence boost

running 54:30 [2] 9.33 km (5:50 / km) +190m 5:18 / km
shoes: Brooks Ghost 8

running 44:00 [2] 7.33 km (6:00 / km) +153m 5:26 / km
shoes: Brooks Ghost 8

running warm up/down 35:00 [2] 5.62 km (6:14 / km) +100m 5:43 / km
shoes: Adidas Sequence boost

running intervals 25:00 [4] 5.32 km (4:42 / km) +110m 4:16 / km
shoes: Adidas Sequence boost

cycling 2:00:00 [1] 46.5 km (23.2 kph) +275m

running warm up/down 40:00 [2] 6.4 km (6:15 / km)
shoes: Adidas Sequence boost

running intervals 16:00 [5] 3.86 km (4:09 / km) +15m 4:04 / km
shoes: Adidas Sequence boost

Note
(rest day)

competition (DM Mittel) 42:42 [5] 5.7 km (7:29 / km) +162m 6:34 / km
shoes: inov8 x-talon 212 '16

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: inov8 x-talon 212 '16

running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Adidas Sequence boost

competition (DM Sprint) 21:45 [5] *** 4.28 km (5:05 / km) +38m 4:52 / km
spiked:9/18c shoes: Adidas Sequence boost

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Adidas Sequence boost

competition (Sprintstaffel) 17:53 [5] *** 3.6 km (4:58 / km) +30m 4:46 / km
spiked:11/16c shoes: Adidas Sequence boost