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Training Log: Gustav

In the last 7 days:

activity # timemileskm+m
  Laufen5 2:50:10 18.23(9:20) 29.34(5:48) 156
  OL3 2:07:53 12.36(10:21) 19.9(6:26) 340
  Fahrrad4 1:45:13 23.37(4:30) 37.62(2:48) 100
  Alternativ1 51:09 1.51(33:48) 2.44(21:00)
  Kraft1 30:00
  Total10 8:04:25 55.49 89.3 595
  [1-5]10 7:57:21
«
1:51
0:00
TuWeThFrSaSuMo

Sunday Aug 19 #

10 AM

Laufen warm up/down 11:50 intensity: (17 @1) + (11:21 @2) + (12 @3) 1.78 km (6:39 / km)
ahr:135 max:151

OL 21:37 intensity: (17 @1) + (3:04 @2) + (6:56 @3) + (11:20 @4) 3.79 km (5:42 / km) +55m 5:19 / km
ahr:157 max:167

Laufen warm up/down 12:43 intensity: (1:11 @1) + (11:32 @2) 1.99 km (6:24 / km) +14m 6:11 / km
ahr:128 max:142

2 PM

Laufen warm up/down 15:08 intensity: (28 @1) + (14:40 @2) 2.34 km (6:29 / km) +21m 6:12 / km
ahr:136 max:146

OL 17:20 intensity: (3 @1) + (17 @2) + (2:17 @3) + (11:11 @4) + (3:32 @5) 3.52 km (4:55 / km) +38m 4:40 / km
ahr:165 max:176

Laufen warm up/down 3:38 intensity: (7 @1) + (3:31 @2) 0.58 km (6:18 / km)
ahr:132 max:138

Saturday Aug 18 #

1 PM

Laufen warm up/down 9:10 intensity: (41 @1) + (8:29 @2) 1.37 km (6:41 / km) +13m 6:23 / km
ahr:135 max:148

OL 1:28:56 intensity: (8 @1) + (5:58 @2) + (14:29 @3) + (1:00:57 @4) + (7:24 @5) 12.59 km (7:04 / km) +247m 6:26 / km
ahr:163 max:174

Laufen warm up/down 7:12 intensity: (14 @1) + (6:58 @2) 1.18 km (6:05 / km) +15m 5:43 / km
ahr:135 max:146

Friday Aug 17 #

7 AM

Fahrrad 22:03 intensity: (4:51 @0) + (5:23 @1) + (11:49 @2) 8.3 km (2:39 / km) +8m 2:39 / km
ahr:112 max:137

zur Arbeit
7 PM

Fahrrad 22:45 intensity: (34 @0) + (5:10 @1) + (16:26 @2) + (35 @3) 8.18 km (2:47 / km) +43m 2:43 / km
ahr:123 max:152

nach Hause

Thursday Aug 16 #

7 PM

Laufen 59:01 intensity: (4 @0) + (29 @1) + (18:18 @2) + (37:27 @3) + (2:43 @4) 10.54 km (5:36 / km) +42m 5:29 / km
ahr:150 max:166

locker nach Hause gelaufen, mit Lauf ABC und 5 Steigerungen.
Ging so lala...

Wednesday Aug 15 #

7 AM

Fahrrad 23:30 intensity: (4:07 @1) + (19:23 @2) 8.26 km (2:51 / km) +9m 2:50 / km
ahr:128 max:145

zur Arbeit
5 PM

Fahrrad 10:17 intensity: (1:35 @0) + (2:39 @1) + (6:03 @2) 3.68 km (2:47 / km) +2m 2:47 / km
ahr:118 max:149

zum Training

Alternativ (Fussball) 51:09 intensity: (5:13 @1) + (38:21 @2) + (5:56 @3) + (1:39 @4) 2.44 km (21:00 / km)
ahr:135 max:164

in der Halle locker mit meinen Arbeitskollegen

Fahrrad 26:38 intensity: (8:16 @1) + (18:22 @2) 9.19 km (2:54 / km) +37m 2:50 / km
ahr:123 max:149

nach Hause

Tuesday Aug 14 #

6 PM

Laufen warm up/down 10:20 intensity: (7:10 @2) + (3:10 @3) 1.8 km (5:44 / km) +35m 5:14 / km
ahr:145 max:159

mit bißchen Lauf ABC und einer Steigerung

Laufen intervals 30:36 intensity: (8:22 @2) + (3:58 @3) + (5:51 @4) + (12:25 @5) 6.22 km (4:55 / km) +2m 4:55 / km
ahr:161 max:179

Dienstagsintervalle 6x3min mit 2,5min locker;
da zu spät leider alleine.
War ganz schön hart, aber gekämpft und die Zeiten sind okay. Am Ende richtig platt, Zeiten:
3:44, 3:51, 4:00, 3:52, 3:56, 3:46

Laufen warm up/down 10:32 [2] 1.54 km (6:49 / km) +14m 6:31 / km
ahr:141 max:148

7 PM

Kraft 30:00 [2]

Stabi unter Anleitung von Birgit

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