Sunday Dec 2 |
 | easy jog 58:00 [1] 10.6 km (5:28 / km) +180m 5:03 / km | |
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| Longjog 1:32:00 [1] 17.7 km (5:12 / km) +150m 4:59 / km | |
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| Stretching 34:00 [0] | |
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Saturday Dec 1 |
| Note | |
| (rest day) |
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Friday Nov 30 |
| Note | |
| (rest day) |
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Thursday Nov 29 |
| easy jog hills 1:06:00 [2] 10.4 km (6:21 / km) +420m 5:17 / km | |
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| Hilly run |
| Stretching 18:00 [0] | |
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| MFT - Balance Disk 10:00 [0] | |
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Wednesday Nov 28 |
| Longjog 1:39:00 [1] 15.8 km (6:16 / km) +270m 5:46 / km | |
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| Stretching 18:00 [0] | |
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| MFT - Balance Disk 30:00 [0] | |
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| Sauna/Infrarotkabine/Whirlpool 30:00 [0] | |
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Tuesday Nov 27 |
| easy jog 42:00 [1] 8.1 km (5:11 / km) +120m 4:50 / km | |
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| Stretching 10:00 [0] | |
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| Strength 50:00 [2] | |
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Monday Nov 26 |
| Temporuns/DL tempo 1:13:00 [3] 15.5 km (4:43 / km) +230m 4:23 / km | |
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| nice temporun with Markus K. |
| MFT - Balance Disk 15:00 [0] | |
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| Stretching 14:00 [0] | |
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