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Training Log Archive: matti.

In the 7 days ending Mar 9, 2019:

activity # timemileskm+m
  Running7 3:54:02 32.22(7:16) 51.86(4:31) 370
  OL-Training1 1:53:51 12.54(9:05) 20.18(5:39) 53021 /23c91%
  Dehnung/Blackroll6 1:30:00
  Stabi3 1:23:05
  Rad (Outdoor)2 1:11:36 18.06(15.1/h) 29.07(24.4/h) 89
  Rad (Indoor)1 1:10:14 19.88(17.0/h) 32.0(27.3/h)
  Lauf-ABC3 28:27 2.13(13:20) 3.43(8:17) 8
  Wackelbrett3 18:00
  OL-Wettkampf1 14:52 2.34(6:21) 3.77(3:57)20 /21c95%
  Total20 12:04:07 87.18 140.31 99741 /44c93%
  [1-5]16 10:34:07

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SuMoTuWeThFrSa

Saturday Mar 9, 2019 #

5 PM

Running warm up/down 15:19 intensity: (7:12 @1) + (8:07 @2) 3.51 km (4:22 / km)
ahr:126 max:133 shoes: Saucony Kinvara 9 - 2018

6 PM

Lauf-ABC warm up/down 10:02 intensity: (4:46 @1) + (5:08 @2) + (8 @3) 1.23 km (8:11 / km) +8m 7:55 / km
ahr:118 max:149 shoes: Saucony Kinvara 9 - 2018

Running tempo 32:01 intensity: (14 @1) + (22 @2) + (7:05 @3) + (24:20 @4) 9.02 km (3:33 / km) +19m 3:31 / km
ahr:158 max:163 shoes: Saucony Kinvara 9 - 2018

2x(2‘-2‘) - 4x(1‘-1‘) - 8x(30‘‘-30‘‘) -16x(15‘‘-15‘‘) alleine im Sturm, im Regen, in der Dunkelheit im Goethepark Weimar bis raus nach Tiefurt. Lief ganz gut durch. Am Ende etwas zäh, aber das war auch zu erwarten bei der Einheit.
C • Muskelkater 2
7 PM

Running warm up/down 13:01 intensity: (4:11 @1) + (8:50 @2) 2.78 km (4:41 / km) +26m 4:28 / km
ahr:128 max:137 shoes: Saucony Kinvara 9 - 2018

Dehnung/Blackroll 15:00 [0]

Friday Mar 8, 2019 #

6 AM

Running 30:02 intensity: (11:00 @1) + (19:02 @2) 6.27 km (4:48 / km) +5m 4:47 / km
ahr:126 max:133 shoes: NIKE Pegasus 35 - 2019

Arbeitsweg.

Thursday Mar 7, 2019 #

6 AM

Wackelbrett 6:00 [1]

7 AM

Rad (Outdoor) 47:29 intensity: (37:15 @1) + (10:14 @2) 19.2 km (24.3 kph) +29m
ahr:121 max:133

6 PM

Running 26:44 intensity: (1:42 @1) + (25:02 @2) 6.66 km (4:01 / km) +5m 4:00 / km
ahr:135 max:144 shoes: Asics Dynaflyte grey

Stabi 23:43 [2]

Running 19:52 [1] 4.14 km (4:48 / km) +2m 4:47 / km
ahr:117 max:124 shoes: Asics Dynaflyte grey

Mit Friedmar und Moritz.
7 PM

Dehnung/Blackroll 30:00 [0]

Wednesday Mar 6, 2019 #

6 PM

Running warm up/down 15:08 intensity: (10:47 @1) + (3:54 @2) + (27 @3) 3.38 km (4:29 / km) +7m 4:26 / km
ahr:122 max:150 shoes: Saucony Kinvara 9 - 2018

Lauf-ABC warm up/down 10:07 intensity: (5:54 @1) + (4:13 @2) 1.2 km (8:25 / km)
ahr:115 max:138 shoes: Saucony Kinvara 9 - 2018

OL-Wettkampf race 14:52 intensity: (23 @1) + (48 @2) + (2:57 @3) + (10:44 @4) 3.77 km (3:57 / km)
ahr:156 max:162 spiked:20/21c shoes: Saucony Kinvara 9 - 2018

Running warm up/down 20:26 intensity: (6:35 @1) + (13:51 @2) 4.63 km (4:25 / km) +2m 4:24 / km
ahr:126 max:137 shoes: Saucony Kinvara 9 - 2018

8 PM

Dehnung/Blackroll 10:00 [0]

Tuesday Mar 5, 2019 #

5 PM

Rad (Outdoor) 24:07 intensity: (24:04 @1) + (3 @2) 9.87 km (24.6 kph) +60m
ahr:113 max:127

6 PM

Running 9:07 intensity: (5:41 @1) + (3:26 @2) 1.89 km (4:49 / km) +27m 4:30 / km
ahr:124 max:133 shoes: Saucony Kinvara 9 - 2018

Lauf-ABC 8:18 intensity: (6:43 @1) + (1:35 @2) 1.0 km (8:16 / km)
ahr:110 max:136 shoes: Saucony Kinvara 9 - 2018

Running 40:00 intensity: (19:11 @1) + (4:37 @2) + (5:15 @3) + (10:57 @4) 7.3 km (5:29 / km) +277m 4:36 / km
ahr:131 max:163 shoes: Saucony Kinvara 9 - 2018

6x3min Bergintervalle.

Running 12:22 [1] 2.29 km (5:24 / km)
ahr:112 max:122 shoes: Saucony Kinvara 9 - 2018

7 PM

Stabi 26:22 [2]

Dehnung/Blackroll 15:00 [0]

10 PM

Wackelbrett 6:00 [1]

Monday Mar 4, 2019 #

7 AM

Wackelbrett 6:00 [1]

7 PM

Rad (Indoor) 1:10:14 [1] 32.0 km (27.3 kph)

8 PM

Dehnung/Blackroll 5:00 [0]

Sunday Mar 3, 2019 #

11 AM

OL-Training long 1:53:51 intensity: (13:42 @1) + (1:39:48 @2) + (21 @3) 20.18 km (5:39 / km) +530m 4:59 / km
ahr:137 max:148 spiked:21/23c shoes: Inov-8 X-Talon 212 blue

Testlauf DBK Ultralang.
1 PM

Dehnung/Blackroll 15:00 [0]

5 PM

Stabi 33:00 [2]

Rumpfstabi.

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