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Training Log Archive: Up2date

In the 7 days ending Nov 24, 2019:

activity # timemileskm+m
  Running (road)5 4:34:27 32.89(8:21) 52.94(5:11) 811
  Running (mountain, trail)3 4:29:02 19.08(14:06) 30.71(8:46) 2358
  Stretching 4 1:10:00
  Leadclimbing1 1:10:00
  Crosstraining1 1:00:00
  Bouldering1 55:00
  Stabilisation and Balance3 45:00
  Total16 14:03:29 51.98 83.65 3170
  [1-5]13 11:58:02

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MoTuWeThFrSaSu

Sunday Nov 24, 2019 #

Note
(sick)

Saturday Nov 23, 2019 #

10 AM

Running (road) long (LJ ) 1:43:43 intensity: (10 @0) + (5:30 @1) + (32:18 @2) + (1:05:05 @3) + (40 @4) 18.08 km (5:44 / km) +432m 5:07 / km
ahr:141 max:169 shoes: Asics Gel-Contend 5

Mit den Jungs
Rund um den Lauerzersee ab Goldau
Schon ziemlich schlapp

Friday Nov 22, 2019 #

1 PM

Running (road) 39:00 intensity: (12 @0) + (19 @1) + (18:36 @2) + (19:53 @3) 6.34 km (6:09 / km) +198m 5:19 / km
ahr:138 max:160 shoes: Asics Gel-Contend 5

Locker
7 PM

Running (road) hills 30:22 intensity: (31 @1) + (8:46 @2) + (14:14 @3) + (6:51 @4) 5.09 km (5:58 / km) +121m 5:20 / km
ahr:152 max:184 shoes: New Balance 1400 V6

2*4 Hügelsprints ca. 50m & 10 Hhm
8 PM

Stretching (& Blackrole) 20:00 [0]

Thursday Nov 21, 2019 #

1 PM

Running (mountain, trail) (Arvenbüel-Leistchamm-Vord) 1:49:49 intensity: (4 @0) + (1:27 @1) + (28:19 @2) + (1:09:15 @3) + (10:44 @4) 11.06 km (9:56 / km) +946m 6:57 / km
ahr:149 max:171 shoes: VJ Sarva D'vil 2

Auf den Leistchamm mit Stöcke. Unten im steilen Teil ziemlich zach, weil es immer noch einen halben Meter Schnee hat und keine gscheiten Spuren. Auf dem Grat alles verblasen und festgepresst, was sehr angenehm war. Der Downhill war einfach genial:)
6 PM

Stabilisation and Balance 15:00 [3]

Wednesday Nov 20, 2019 #

10 AM

Running (mountain, trail) (Recovery Run) 41:16 intensity: (1 @0) + (9 @1) + (31 @2) + (39:14 @3) + (1:21 @4) 5.51 km (7:29 / km) +400m 5:30 / km
ahr:155 max:168 shoes: Asics Gel-Contend 5

Alpthal - Holzegg
11 AM

Leadclimbing (Outdoor) 1:10:00 [3]

Klettern Holzegg, 3 Routen, locker
7 PM

Crosstraining (Spinning) 1:00:00 [2]

9 PM

Stabilisation and Balance 15:00 [3]

Stretching 10:00 [0]

Tuesday Nov 19, 2019 #

8 AM

Bouldering 55:00 [0]

10 AM

Running (road) (BBA) 37:01 intensity: (11 @1) + (35 @2) + (35:38 @3) + (37 @4) 8.4 km (4:24 / km) +25m 4:20 / km
ahr:155 max:168 shoes: Asics Gel-Contend 5

3 PM

Running (road) intervals (3*10 Minute mit 3 Minute ) 1:04:21 intensity: (17 @1) + (1:13 @2) + (31:50 @3) + (5:36 @4) + (25:25 @5) 15.03 km (4:17 / km) +36m 4:14 / km
ahr:170 max:197 shoes: Asics Gel-Contend 5

Mit Pascal, gut gefühlt, aber sicherlich noch einiges Verbesserungspotenzial, der erste Km (3:20) meist schneller als der Rest (3:22-3:29). Kies und Asphalt.
8 PM

Stretching (& Blackrole) 20:00 [0]

Monday Nov 18, 2019 #

2 PM

Running (mountain, trail) long 1:57:57 intensity: (1:08 @1) + (26:47 @2) + (1:06:25 @3) + (23:37 @4) 14.14 km (8:21 / km) +1013m 6:09 / km
ahr:151 max:177 shoes: VJ Sarva D'vil 2

Amden-Gulmen-Fliegenspitz-Home
8 PM

Stabilisation and Balance 15:00 [3]

Stretching (& Blackrole) 20:00 [0]

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