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Training Log Archive: Basti

In the 7 days ending Apr 11:

activity # timemileskm+m
  OL7 7:10:59 28.89(14:55) 46.5(9:16) 1322
  Laufen7 3:21:03 17.76(11:19) 28.58(7:02) 525
  Stabi/Kraft3 2:13:45
  Total12 12:45:47 46.66 75.08 1848

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MoTuWeThFrSaSu

Sunday Apr 11 #

11 AM

Laufen 6:39 intensity: (33 @1) + (1:26 @2) + (4:40 @3) 0.86 km (7:46 / km) +58m 5:49 / km
ahr:133 max:143

OL 51:12 intensity: (11 @1) + (14 @2) + (2:36 @3) + (47:11 @4) + (1:00 @5) 7.3 km (7:01 / km) +231m 6:04 / km
ahr:162 max:172

Saturday Apr 10 #

10 AM

OL 53:33 intensity: (8:14 @1) + (18:02 @2) + (24:28 @3) + (2:49 @4) 4.17 km (12:51 / km) +195m 10:25 / km
ahr:130 max:157 shoes: Salomon S/Lab Ultra 3

Posten hängen

Laufen warm up/down 5:31 intensity: (1:10 @1) + (1:59 @2) + (2:22 @3) 0.55 km (10:04 / km) +34m 7:40 / km
ahr:125 max:143 shoes: Salomon S/Lab Ultra 3

OL 29:24 intensity: (28 @1) + (24 @2) + (9:28 @3) + (19:04 @4) 3.33 km (8:49 / km) +190m 6:52 / km
ahr:154 max:170

Bahn 5 der "virtuellen" Abschlussstaffel

Friday Apr 9 #

9 AM

OL 43:06 intensity: (41 @1) + (15:51 @2) + (20:12 @3) + (6:22 @4) 3.04 km (14:11 / km) +95m 12:16 / km
ahr:136 max:165 shoes: Salomon Speedcross 5

Posten hängen

Laufen warm up/down 21:43 intensity: (3:24 @1) + (6:05 @2) + (11:20 @3) + (54 @4) 2.16 km (10:02 / km) +51m 8:59 / km
ahr:131 max:161 shoes: Salomon Speedcross 5

OL 54:58 intensity: (4:27 @1) + (16:58 @2) + (16:16 @3) + (17:17 @4) 5.5 km (10:00 / km) +161m 8:43 / km
ahr:138 max:169 shoes: Salomon Speedcross 5

Staffel Starts Schattenlaufen
5 PM

Stabi/Kraft 1:03:11 intensity: (26:10 @1) + (22:48 @2) + (14:13 @3)
ahr:109 max:151

Thursday Apr 8 #

11 AM

Laufen warm up/down 6:49 intensity: (15 @2) + (6:34 @3) 1.3 km (5:16 / km) +13m 5:00 / km
ahr:138 max:146 shoes: Salomon Speedcross 5

OL 56:40 intensity: (55 @1) + (12:39 @2) + (23:30 @3) + (19:31 @4) + (5 @5) 7.0 km (8:06 / km) +104m 7:32 / km
ahr:142 max:172 shoes: Salomon Speedcross 5

Schattenlaufen Golf OL

Laufen warm up/down 3:16 intensity: (1 @2) + (3:15 @3) 0.63 km (5:13 / km)
ahr:139 max:143 shoes: Salomon Speedcross 5

Wednesday Apr 7 #

10 AM

Laufen 40:14 intensity: (1:47 @1) + (7:28 @2) + (17:14 @3) + (13:45 @4) 3.24 km (12:26 / km) +181m 9:43 / km
ahr:142 max:167 shoes: Salomon S/Lab Ultra 3

Posten hängen
11 AM

OL 1:00:23 intensity: (6:24 @1) + (18:02 @2) + (28:06 @3) + (7:51 @4) 4.65 km (12:59 / km) +210m 10:36 / km
ahr:134 max:160 shoes: Salomon S/Lab Ultra 3

Schatten Linien OL

Tuesday Apr 6 #

1 PM

OL 57:44 intensity: (1:53 @1) + (11:28 @2) + (33:44 @3) + (10:39 @4) 7.0 km (8:15 / km) +87m 7:46 / km
ahr:140 max:166 shoes: Salomon Speedcross 5

Posten hängen
9 PM

Stabi/Kraft 26:45 intensity: (4:02 @1) + (22:43 @3)
ahr:83 max:101

Monday Apr 5 #

11 AM

Laufen 1:04:53 intensity: (14 @1) + (44 @2) + (6:39 @3) + (57:16 @4) 12.02 km (5:24 / km) +112m 5:10 / km
ahr:157 max:168 shoes: Salomon S/Lab Ultra 3

Mit Cedrik in der Heide
3 PM

Laufen 15:48 [3] 3.01 km (5:15 / km) +37m 4:57 / km
shoes: Asics Nimbus Gel 19

Zum Sprint mit Malte und Marek

OL 23:59 intensity: (20 @2) + (2:58 @3) + (7:44 @4) + (12:57 @5) 4.51 km (5:19 / km) +50m 5:02 / km
ahr:169 max:176 shoes: Asics Nimbus Gel 19

Mit schweren Beine den Sprint "gewandert" ^^

Laufen 36:10 intensity: (1:53 @1) + (8:43 @2) + (13:01 @3) + (11:40 @4) + (53 @5) 4.84 km (7:29 / km) +39m 7:11 / km
ahr:142 max:173 shoes: Asics Nimbus Gel 19

Posten reinholen und zurück laufen
8 PM

Stabi/Kraft 27:54 intensity: (12:00 @1) + (5:39 @2) + (10:15 @3)
ahr:101 max:129

Mehr stabi

Stabi/Kraft 15:55 intensity: (6:47 @1) + (30 @2) + (8:38 @3)
ahr:94 max:130

Mehr Dehnung

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