In the 31 days ending Jan 31, 2011:
Running warm up/down 1:00:00 [2] 8.5 km (7:04 / km) shoes: Nike Zoom Marathoner Bowerman
Running intervals (2 x 6 x 400 TP 200) 41:00 [5] 7.0 km (5:51 / km) shoes: Nike Zoom Marathoner Bowerman
Running long 2:21:43 [2] 27.35 km (5:11 / km) +120m 5:04 / km ahr:142 max:154 shoes: Brooks Sumon
Running warm up/down 30:00 [1] 5.4 km (5:33 / km) shoes: Brooks Sumon
Running (6 Berge) 1:00:00 [4] shoes: Brooks Sumon
OL (Postenhängen/-reinho) 2:00:00 [2] 13.7 km (8:46 / km) shoes: Icebug Spirit OLX
Running warm up/down 20:00 [1] 3.0 km (6:40 / km) shoes: Brooks Sumon
Running race (5000er) 17:36 [5] 5.0 km (3:31 / km) ahr:177 max:185 shoes: Brooks Sumon
OL (Postenhängen) 30:00 [2] 3.8 km (7:54 / km) shoes: Icebug Spirit OLX
OL (Schattenlaufen) 32:40 [2] 4.51 km (7:15 / km) ahr:153 max:174 shoes: Icebug Spirit OLX
Running 1:16:00 [2] 14.57 km (5:13 / km) +113m 5:01 / km ahr:14 max:156 shoes: Brooks Sumon
Running (Laufband als Proband) 1:40:00 [2] 18.6 km (5:23 / km) shoes: Nike Zoom Marathoner Bowerman
Querlauf (locker) 1:08:00 [2] 12.3 km (5:32 / km) +200m 5:07 / km ahr:144 shoes: Brooks Sumon
Running (WT 8 x 300 (200 TP)) 42:00 [4] 5.73 km (7:20 / km) shoes: Nike Zoom Marathoner Bowerman
OL (Postenraus und wieder rei) 1:20:00 [2] 10.0 km (8:00 / km) shoes: Icebug Spirit OLX
Querlauf 1:20:00 [3] shoes: Brooks Sumon
Rad warm up/down (Warmrollen) 15:00 [1]
Kraft/Stabi (Stabi + Dehnung) 1:00:00 [3]
Querlauf (lockere runde) 1:20:00 [1] 13.0 km (6:09 / km) +300m 5:31 / km shoes: Brooks Sumon
Kraft/Stabi (Stabi) 40:00 [3]
Kraft/Stabi (Stabi+Schneeschippen) 1:00:00 [3]
Querlauf warm up/down 30:00 [1] shoes: Brooks Sumon
Querlauf (Neujahrslauf Münchenberns) 28:28 [4] 7.5 km (3:48 / km) shoes: Icebug Spirit OLX
Querlauf (Locker mal raus) 1:06:00 [1] 11.0 km (6:00 / km) +300m 5:17 / km shoes: Brooks Sumon
Querlauf warm up/down 40:00 [2] 5.5 km (7:16 / km) shoes: Brooks Sumon
Querlauf hills (6 große Berge) 50:00 [4] +250m shoes: Brooks Sumon
Kraft/Stabi (Stabi) 24:00 [3]
Querlauf 1:06:00 [2] 12.5 km (5:17 / km) shoes: Brooks Sumon
Querlauf warm up/down (Ein-/Auslaufen) 28:00 [2] 5.7 km (4:55 / km) shoes: Brooks Sumon
Querlauf (TL 3 x 2.1) 38:00 [4] 6.3 km (6:02 / km) shoes: Brooks Sumon
Querlauf 1:15:51 [3] 14.88 km (5:06 / km) shoes: Brooks Sumon
Skilanglauf 1:00:00 [3]
Skilanglauf 1:20:00 [2]
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