Training Log Archive: Karschtl

Running intervals (3 4 5 4 3 ) 1:00:00 [3] 11.32 km (5:18 / km)
ahr:140 max:164 shoes: Adipure Motion

Kraft/Stabi 25:00 [3]

Dehnung/Rolle 15:00 [0]

Alternativ (Volleyball) 30:00 [3]
shoes: Kempa Challenge Kage SL

Rad (kurz Ausrollen) 17:00 [0] 5.29 km (18.7 kph)

OL (Postenhängen) 31:42 [1] 2.71 km (11:42 / km) +30m 11:05 / km
ahr:111 max:168 shoes: X-Talon 212_2

OL (Abschlussstaffel) 43:39 [5] 8.35 km (5:14 / km) +65m 5:02 / km
ahr:157 max:173 shoes: X-Talon 212_2

Running warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: X-Talon 212_2

Running warm up/down 25:00 [3] 1.5 km (16:40 / km)
shoes: X-Talon 212_2

OL (Mannschafts-OL) 52:02 [3] 7.28 km (7:09 / km) +145m 6:30 / km
ahr:143 max:169 shoes: X-Talon 212_2

OL (VFFP-OL) 57:57 [3] 6.21 km (9:20 / km) +40m 9:02 / km
ahr:133 max:180 shoes: X-Talon 212_2

Running 50:00 [3] 4.0 km (12:30 / km)
shoes: Adipure Motion

OL (SprintHeringsdorf Vorlauf) 18:03 [4] ** 3.72 km (4:51 / km) +70m 4:26 / km
ahr:164 max:170 spiked:11/13c shoes: Adipure Motion

OL (SprintHeringsdorf Finale) 14:04 [5] *** 3.25 km (4:20 / km) +30m 4:08 / km
ahr:165 max:175 spiked:15/17c shoes: Adipure Motion

Running warm up/down 40:00 [3] 5.0 km (8:00 / km)
shoes: X-Talon 212_2

OL (Staffelstarts) 1:32:59 [4] 10.47 km (8:53 / km) +250m 7:56 / km
ahr:137 max:169 shoes: X-Talon 212_2

OL (Kompass-OL) 1:00:37 [2] 3.07 km (19:45 / km) +5m 19:35 / km
ahr:107 max:157 shoes: X-Talon 212_2