Training Archive: KrügerolIn the 7 days ending 2007-11-25:
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| M | T | W | H | F | S | S | |||||||||
Sunday Nov 25 | ||
| Running Trail long 1:17:33 [2] 16.6 km (4:40 / km) +290m 4:18 / km | |
| ahr:151 max:165 shoes: Asics Cumulus 9 (Red) | ||
Saturday Nov 24 | ||
| Orienteering race 1:14:48 [3] *** 13.29 km (5:38 / km) +236m 5:10 / km | |
| ahr:159 max:171 30c shoes: Olways Tiger FLX | ||
| Teufelssee-OL in Potsdam.
irgendwie kein Wettkampfflow, nie wirklich schnell gelaufen, Karte am 4. Posten falsch, danach richtiges Motivationsloch, ab Posten 15 nochmal Tempo gemacht. Dummer Fehler zum Endposten. | ||
H19-L - Splits | ||
Friday Nov 23 | ||
| Running Road / Track warm up/down 18:44 [1] 3.68 km (5:05 / km) | |
| ahr:140 max:152 shoes: Asics Cumulus 9 (Red) | ||
| Alternativ (Basketball) 1:00:00 [3] | |
| Running Road / Track warm up/down 13:31 [1] 2.43 km (5:34 / km) | |
| ahr:140 max:146 shoes: Asics Cumulus 9 (Red) | ||
Thursday Nov 22 | ||
| Alternativ (Basketball) 30:00 [3] | |
| Strength 30:00 [2] | |
Wednesday Nov 21 | ||
| Running Road / Track 30:27 [1] 5.57 km (5:28 / km) | |
| ahr:141 max:148 shoes: Asics Trainer DS | ||
Tuesday Nov 20 | ||
| Running Road / Track warm up/down 14:54 [1] 2.75 km (5:25 / km) | |
| ahr:141 shoes: Asics Cumulus 9 (Red) | ||
| Running Road / Track intervals (TWL) 51:00 [3] 12.15 km (4:12 / km) | |
| max:174 shoes: Asics Cumulus 9 (Red) | ||
| 7x 3' DL2 mit 5' DL1 Pause
Intervalle (Pace und Durchschnittspuls) 3.34 bei 165/170 3.37 bei 166/170 3.36 bei 165/173 3.39 bei 167/170 3.31 bei 166/171 3.36 bei 167/171 3.35 bei 165/171 Pausen bei ca. 4.45/km bei 152 durchschnitt. sehr schönes Training mit Chris, hat spaß gemacht. | ||
| Running Road / Track warm up/down 19:39 [1] 3.68 km (5:20 / km) | |
| ahr:143 max:171 shoes: Asics Cumulus 9 (Red) | ||
Monday Nov 19 | ||
| Running Road / Track 31:40 [2] 6.48 km (4:53 / km) | |
| ahr:142 max:156 shoes: Asics Cumulus 9 (Red) | ||
| Every Monday Morning Run:
toller Gegenwind auf dem Hinweg, bin zu schnell gelaufen, kein gutes Gefühl. | ||