Training Archive: KrügerolIn the 7 days ending 2007-12-02:
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| M | T | W | H | F | S | S | ||||||||
Sunday Dec 2 | ||
| Running Road / Track long 1:29:47 [2] 18.92 km (4:45 / km) +40m 4:42 / km | |
| ahr:147 max:159 shoes: Asics Cumulus 9 (Red) | ||
Saturday Dec 1 | ||
| Running Trail warm up/down 14:57 [2] 2.76 km (5:25 / km) | |
| ahr:141 max:153 shoes: Asics Trainer DS | ||
| Running Trail tempo (extensiv) 50:00 [3] 11.53 km (4:20 / km) +160m 4:03 / km | |
| ahr:164 max:170 shoes: Asics Cumulus 9 (Red) | ||
| extensiver TDL, die letzten 5 Minuten waren ziemlich hart, ansonsten gings ganz gut. schönes training. | ||
| Running Trail warm up/down 14:43 [2] 2.8 km (5:15 / km) | |
| ahr:150 max:166 shoes: Asics Cumulus 9 (Red) | ||
Friday Nov 30 | ||
| Running Road / Track warm up/down 21:09 [1] 3.87 km (5:28 / km) | |
| ahr:139 max:154 shoes: Asics Cumulus 9 (Red) | ||
| Running Road / Track intervals 28:00 [5] 5.94 km (4:43 / km) | |
| ahr:154 max:183 shoes: Asics Cumulus 9 (Red) | ||
| Intervalleserien
30'' - 60'' - 90'' Pausen 1' und 2', Serienpause 5' Dauer / Pace / MHR 30'' / 2.23 / 176 60'' / 2.45 / 183 90'' / 3.04 / 182 30'' / 2.31 / 175 60'' / 3.02 / 179 90'' / 3.18 / 173 30'' / 2.46 / 167 60'' / 2.56 / 174 90'' / 2.56 / 179 2. serie war richtig hart, bei dritter nochmal voll durchgezogen. | ||
| Running Road / Track warm up/down 18:20 [2] 3.18 km (5:46 / km) | |
| ahr:144 max:179 shoes: Asics Cumulus 9 (Red) | ||
Thursday Nov 29 | ||
| Note | |
| (rest day) | ||
Wednesday Nov 28 | ||
| Alternativ (Unihockey) 1:00:00 [3] | |
Tuesday Nov 27 | ||
| Running Road / Track warm up/down 19:06 [1] 2.66 km (7:11 / km) | |
| ahr:133 max:151 shoes: Asics Cumulus 9 (Red) | ||
| Running Road / Track intervals 28:30 [5] 6.14 km (4:39 / km) | |
| ahr:161 max:182 shoes: Asics Cumulus 9 (Red) | ||
| Intervalle: 15x30'' mit 1'30'' Pause
# Pace 1 2.27 2 2.36 3 2.35 4 2.24 5 2.37 6 2.47 7 2.30 8 2.46 9 2.49 10 2.39 11 2.40 12 2.44 13 2.32 14 2.45 15 2.52 am ende total auf. aber ging ab. | ||
| Running Road / Track warm up/down 21:32 [1] 3.53 km (6:06 / km) | |
| ahr:142 max:173 shoes: Asics Cumulus 9 (Red) | ||
| auslaufen, ganz gemütlich. | ||
| Strength (Stabiübungen) 15:00 [1] | |
| Alternativ (Volleyball) 50:00 [2] | |
Monday Nov 26 | ||
| Running Road / Track 29:51 [1] 5.48 km (5:27 / km) | |
| ahr:136 max:160 rhr:47 shoes: Asics Trainer DS | ||
| Puls am Anfang seltsam hoch ??? dann kurz stehen geblieben, dann war alles normal. seltsam. | ||
| C • overtraining 1 | ||