In the 31 days ending Jul 31, 2012:
Running intervals (4x2000 Stufentest) 1:10:00 [3] 10.0 km (7:00 / km) shoes: Nike Zoom Marathoner Bowerman
Querlauf 1:06:00 [3] 13.0 km (5:05 / km) +200m 4:43 / km shoes: Inov Mudclaw 333
Rad 1:50:00 [1]
Rad 2:18:00 [1]
Running 39:00 [2] 7.0 km (5:34 / km) +150m 5:02 / km ahr:138 max:151 shoes: Brooks Defyance 4
Schwimmen 45:00 [3]
Running intervals (6x1000 ) 1:30:00 [5] 12.9 km (6:59 / km) ahr:140 max:183 shoes: Nike Free Run
Rad 1:00:00 [3]
Running 30:00 [2] 6.0 km (5:00 / km) shoes: Nike Free Run
Rad 1:30:00 [3]
Running (Fahrtspiel quer) 1:30:00 [3] 14.0 km (6:26 / km) shoes: Inov Mudclaw 333
Running 33:19 [3] 7.69 km (4:20 / km) ahr:151 max:165 shoes: Nike Free Run
Kraft/Stabi 10:00 [3]
Running warm up/down 30:00 [3] shoes: Nike Zoom Marathoner Bowerman
Running race (Elstertallauf) 56:02 [5] 14.9 km (3:46 / km) shoes: Nike Zoom Marathoner Bowerman
Running (Gera Stadtwald) 57:00 [3] 11.5 km (4:57 / km) shoes: Brooks Defyance 4
Running intervals (5x300 + 5x200 200 TP + Tr) 1:20:00 [4] 10.0 km (8:00 / km) shoes: Brooks Defyance 4
Rad long (ungefähr halbe Horizontal) 5:00:00 [3] +1000m
Running warm up/down 30:00 [3]
Running race (SaaleStaffel Etappe 3) 41:49 [5] 9.9 km (4:13 / km) +278m 3:42 / km shoes: Brooks Defyance 4
Rad 50:00 [3] +300m
Kraft/Stabi (Stabi) 30:00 [3]
Running (locker im park) 40:00 [1] 8.0 km (5:00 / km) shoes: Brooks Defyance 4
Running tempo (2x2000 1x1000) 1:20:00 [3] 10.0 km (8:00 / km) shoes: Nike Zoom Marathoner Bowerman
Rad 3:00:00 [2]
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