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Training Log: Akilah

In the last 7 days:

activity # timemileskm+m
  Bicycle3 5:11:48 75.11(4:09) 120.87(2:35) 172
  Orienteering5 4:53:12 21.12(13:53) 34.0(8:37) 751
  Running5 3:49:13 13.04 20.99 26
  Fitness6 2:49:00
  Inliner1 30:00 6.21(4:50) 10.0(3:00)
  Total18 17:13:13 115.49 185.86 949
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MoTuWeThFrSaSu

Sunday May 28 #

4 AM

Orienteering 1:16:02 [3] 8.42 km (9:02 / km) +273m 7:46 / km
shoes: Inov Winter Dobb Spikes

Saturday May 27 #

11 AM

Orienteering 35:13 [3] 4.57 km (7:43 / km) +101m 6:57 / km
shoes: Inov Trail Red

3 PM

Orienteering 1:23:11 [3] 8.92 km (9:20 / km) +212m 8:20 / km
shoes: Inov Trail Red

11 PM

Orienteering 1:19:09 [3] 8.48 km (9:20 / km) +151m 8:34 / km
shoes: Inov Trail Red

Friday May 26 #

7 AM

Running 38:49 [3] 6.44 km (6:02 / km) +11m 5:59 / km
shoes: New Balance

8 AM

Fitness (Powerbauch) 30:00 [4]

Thursday May 25 #

8 AM

Fitness (Freeletics) 15:00 [4]

Fast 50 Burpees!!
10 AM

Bicycle 1:14:27 [3] 31.81 km (2:20 / km) +13m 2:20 / km

Bicycle 25:58 [3] 9.65 km (2:41 / km) +13m 2:40 / km

Bicycle 1:40:03 [3] 40.48 km (2:28 / km) +89m 2:27 / km

Wednesday May 24 #

7 AM

Fitness (Freeletics ) 15:00 [3]

Athena
11 AM

Running (LaufABC) 10:00 [3]

Vor dem Intervalltraining.
12 PM

Running warm up/down 13:54 [3] 2.86 km (4:52 / km) +2m 4:51 / km
ahr:166 max:173 shoes: New Balance

Running intervals 30:00 [5] 6.0 km (5:00 / km)
ahr:180 max:190 shoes: New Balance

8x 400m Intervalle mit jeweils 400m TB.

Zeiten: 1:17 - 1:20 - 1:23 - 1:25 - 1:26 - 1:25 - 1:27 - 1:23 (~ 3:30 pace)

Muss mal sehen wie man mit der Uhr ggfs Splitzeiten aufnehmen kann..

In den Trabpausen im Schnitt 2:10 - 2:20 gelaufen (pace 5:15-5:30 )

Running 2:08 [3] 0.41 km (5:14 / km)
ahr:169 max:174 shoes: New Balance

Eine Trabpause exemplarisch.

Running warm up/down 10:25 [3] 2.02 km (5:10 / km) +1m 5:09 / km
ahr:164 max:171 shoes: New Balance

1 PM

Fitness 15:00 [2]

Kraftquicky + Dehnen nach dem Lauf

Tuesday May 23 #

7 AM

Fitness (Pilates Power Flow) 34:00 [3]

4 PM

Fitness (Body Pump) 1:00:00 [3]

5 PM

Inliner warm up/down 30:00 [2] 10.0 km (3:00 / km)

Zum Fitness hin und zurück.

Monday May 22 #

8 AM

Bicycle 42:57 [3] 15.44 km (2:47 / km) +51m 2:44 / km

Nach Munster..
12 PM

Running warm up/down 6:23 [2] 1.15 km (5:34 / km) +7m 5:24 / km
shoes: New Balance

Orienteering 19:37 [3] 3.61 km (5:26 / km) +14m 5:20 / km
shoes: New Balance

OL Sprint Karte..

Running warm up/down 7:34 [2] 1.35 km (5:38 / km) +5m 5:31 / km
shoes: New Balance

Bicycle 8:52 [3] 2.68 km (3:19 / km) +4m 3:17 / km

Kurz zum Aldi Mittagessen holen...

Bicycle 59:31 [3] 20.81 km (2:52 / km) +2m 2:52 / km

Über einen kleinen Umweg zurück.
7 PM

Running warm up/down 1:50:00 [2] 0.78 km (2:20:51 / km)
shoes: New Balance

Lauftechnikkurs... die Uhr zu starten hat sich nicht gelohnt. xD
Aber wir haben viel LaufABC, Kräftigungsübungen und Techniktraining gemacht

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