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Training Log Archive: cedrik

In the 7 days ending Aug 4, 2019:

activity # timemileskm+m
  Alternativ2 7:54:14 15.53(2.0/h) 25.0(3.2/h) 1640
  OL7 4:36:28 22.14(12:29) 35.63(7:46) 1185
  Stabi/ Kraft/ Bouldern6 1:33:49
  Laufen5 1:32:35 9.05(10:14) 14.57(6:21) 380
  Dehnung/ Blackroll2 45:00
  Total17 16:22:06 46.73 75.2 3205
  [1-5]16 15:37:05
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Aug 4, 2019 #

Event: Swiss O Week Gstaad 2019
 
9 AM

Laufen warm up/down 17:10 intensity: (8:27 @1) + (3:36 @2) + (4:04 @3) + (1:03 @4) 2.26 km (7:36 / km) +62m 6:41 / km
ahr:127 max:167 slept:7.8 shoes: Icebug Acceleritas5

OL race (Swiss-O-Week E1) 19:05 intensity: (5 @1) + (3 @2) + (1:44 @3) + (4:18 @4) + (12:55 @5) 4.4 km (4:20 / km) +66m 4:02 / km
ahr:175 max:191 shoes: Icebug Acceleritas5

Ergebnisse: https://www.o-l.ch/cgi-bin/results?type=rang&y...
Zwischenzeiten: http://obasen.orientering.se/winsplits/online/en/d...
Routegadget: https://www.routegadget.ch/binperl/reitti.cgi?act=...

Laufen warm up/down 10:00 intensity: (1 @0) + (9:47 @1) + (12 @2) 1.41 km (7:05 / km)
ahr:122 max:131 shoes: Skinners 2019

5 PM

Laufen warm up/down 10:10 [1] 1.6 km (6:20 / km) +32m 5:46 / km
ahr:125 max:145 shoes: Brooks Defyance 10 2018

Dehnung/ Blackroll 25:00 [0]

Saturday Aug 3, 2019 #

10 AM

Alternativ (Wandern) 4:34:14 [1] 15.0 km (3.3 kph) +900m
ahr:104 max:144 slept:7.5

Mit den anderen großen Sachsenkadern (Hannah, Helene, Feli, Dennis, Willi) wandern gewesen. Bis auf 2100m hoch.
+900Hm
-1200Hm
5 PM

Laufen warm up/down 15:00 intensity: (8:36 @1) + (4:33 @2) + (1:00 @3) + (51 @4) 2.84 km (5:17 / km) +89m 4:34 / km
ahr:135 max:165 shoes: Skinners 2019

Stabi/ Kraft/ Bouldern 5:01 [2]
ahr:73 max:83

6 PM

Dehnung/ Blackroll 20:00 [0]

Ich fange jetzt mal an, Dehnung und Blackroll aufzuschreiben, um das mehr zu machen.

Friday Aug 2, 2019 #

10 AM

OL (Downhill-OL) 51:30 intensity: (24:13 @1) + (17:10 @2) + (8:30 @3) + (1:37 @4) 5.57 km (9:14 / km) +248m 7:33 / km
ahr:134 max:166 slept:9.0 shoes: NVii Forest 1

5 PM

Stabi/ Kraft/ Bouldern 21:22 [2]
ahr:85 max:108

Thursday Aug 1, 2019 #

12 PM

OL (Alpiner OL) 49:34 intensity: (57 @1) + (8:44 @2) + (15:03 @3) + (22:42 @4) + (2:08 @5) 5.89 km (8:25 / km) +246m 6:58 / km
ahr:164 max:179 slept:8.8 shoes: NVii Forest 1

6 PM

Stabi/ Kraft/ Bouldern 17:00 [2]
ahr:79 max:106

Und wieder 1h Tischkicker gespielt.

Wednesday Jul 31, 2019 #

Alternativ (Wandern) 3:20:00 [3] 10.0 km (3.0 kph) +740m
slept:6.5

Ruhetag in Sachsenkader-TL zum wandern genutzt
3:19h unterwegs gewesen
6 PM

Stabi/ Kraft/ Bouldern 10:23 [3]
ahr:76 max:102

Und am Abend noch 1,5h Tischkicker gespielt und geschwitzt

Tuesday Jul 30, 2019 #

10 AM

Laufen warm up/down 10:22 intensity: (4:21 @1) + (4:52 @2) + (1:09 @3) 1.05 km (9:50 / km) +48m 8:00 / km
ahr:135 max:156 shoes: NVii Forest 1

OL (Downhill-Sprint) 21:44 intensity: (43 @1) + (1:04 @2) + (7:21 @3) + (8:54 @4) + (3:42 @5) 2.98 km (7:18 / km) +126m 6:01 / km
ahr:166 max:183 slept:7.9 shoes: NVii Forest 1

C • Wer hat denn 4
3 PM

Laufen warm up/down 9:01 intensity: (1:28 @1) + (6:45 @2) + (46 @3) + (2 @4) 1.61 km (5:37 / km)
ahr:145 max:168 shoes: Brooks Defyance 10 2018

OL tempo (Sprintstaffel Mittel) 10:08 intensity: (5 @1) + (9 @2) + (1:49 @3) + (3:13 @4) + (4:52 @5) 2.44 km (4:09 / km) +60m 3:42 / km
ahr:173 max:183 shoes: Brooks Defyance 10 2018

OL tempo (Sprintstaffel Lang) 13:05 intensity: (8 @1) + (7 @2) + (56 @3) + (2:51 @4) + (9:03 @5) 3.18 km (4:07 / km) +85m 3:37 / km
ahr:177 max:184 shoes: Brooks Defyance 10 2018

Laufen warm up/down 20:52 intensity: (10:20 @1) + (4:46 @2) + (4:46 @3) + (1:00 @4) 3.79 km (5:30 / km) +150m 4:36 / km
ahr:138 max:160 shoes: Brooks Defyance 10 2018

6 PM

Stabi/ Kraft/ Bouldern 19:03 [2]
ahr:95 max:129

Monday Jul 29, 2019 #

11 AM

OL (Downhill-OL) 1:04:34 intensity: (25:47 @1) + (19:40 @2) + (16:26 @3) + (1:36 @4) + (1:05 @5) 5.81 km (11:07 / km) +276m 8:59 / km
ahr:142 max:170 slept:8.6 shoes: NVii Forest 1

4 PM

OL (Schlepp-Staffel) 46:48 intensity: (12:11 @1) + (22:18 @2) + (9:49 @3) + (1:09 @4) + (1:21 @5) 5.36 km (8:44 / km) +78m 8:08 / km
ahr:137 max:177 shoes: NVii Forest 1

Mit Dennis
6 PM

Stabi/ Kraft/ Bouldern 21:00 [3]

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