Saturday Nov 18 |
 | Running 1:52:00 [3]21 km (5:20 / km) +600m 4:40 / km | |
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| Albis-Sihlbrugg-Samstagern. With Fos Ebneter, Domi Koch, Hanni and Guck. Felt tired all the way, my body doesn't work on insufficient sleep. |
Thursday Nov 16 |
| Running Intervall 20:00 [4]5.5 km (3:38 / km) +40m 3:31 / km | |
| ahr:168 max:175 |
| steady pace in Hönggerberg, with daniele, hf, and Flurin. Felt alright, lungs hurt a bit after 10min. daniele showing nice form!
http://www.gmap-pedometer.com/?r=545529 |
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| C • thanks for the run... 3 |
| Running 50:00 [2]10 km (5:00 / km) +100m 4:46 / km | |
| ahr:135 |
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Tuesday Nov 14 |
| Strength 15:00 [1] | |
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| some more sixpack- and chest-building for the Pacific beaches. With dolph at Irchel. This place sucks for real training, there are way too many distractions that keep us from concentrating on the weights...;-) but for November it's just fine |
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| C • Ah, shame on you guys!!! 5 |
Monday Nov 13 |
| Strength 30:00 [1] | |
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| upper body. Felt powerful today - I am definitely getting in shape for the Pacific beaches. |