Training Log Archive: kri

Gym (core) 5:00 [2]

Swim (pool run) 40:00 [3]

Run (mixed) 1:10:00 [3] 14.0 km (5:00 / km)
shoes: Icebug Spirit olx

Gym (core) 10:00 [2]

Run warm up/down (road and gravel) 26:32 [3] 5.73 km (4:38 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Run (road) 10:00 [2]
shoes: Mizuno Wave Cabrakan 2 (men)

Run (road) 10:00 [4]
shoes: Mizuno Wave Cabrakan 2 (men)

Run tempo (road and gravel) 16:00 [4] 4.05 km (3:57 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Run (road and gravel) 10:00 [5]
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road and gravel) 20:00 [3] 4.0 km (5:00 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Gym (core) 5:00 [2]

Run hills (snow) 54:59 [3] 9.65 km (5:42 / km) +46m 5:34 / km
shoes: Icebug Spirit olx

Gym (core) 10:00 [2]

Other (ice skating) 2:00:00 [2]

Run (road) 1:10:00 [3] 16.0 km (4:23 / km) +20m 4:21 / km
shoes: Mizuno Wave Insprire 8 Osaka

Gym (core) 10:00 [2]

Note

Bike (xc) 1:00:00 [2] 8.0 km (8.0 kph)
shoes: Poison Zyankali XT 2010

Run (snow) 1:15:00 [3] 15.01 km (5:00 / km) +61m 4:54 / km
shoes: Salomon SpeedCross 3 CS

Run warm up/down (road) 38:00 [3] 8.08 km (4:42 / km) +2m 4:42 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down 7:00 [2]
shoes: Mizuno Wave Insprire 8 Osaka

Run (road) 1:42 [4] 0.6 km (2:50 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run intervals (road) 20:00 [3] 5.61 km (3:34 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run intervals (road) 1:25 [5] 0.5 km (2:50 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road) 19:20 [3] 4.0 km (4:50 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Other (ice skating) 3:30:00 [2]

Run hills (snow) 51:32 [3] 11.0 km (4:41 / km) +46m 4:35 / km
shoes: Icebug Spirit olx

Run (snow) 23:00 [3] 5.0 km (4:36 / km)
shoes: Salomon SpeedCross 3 CS

Run warm up/down (road) 33:35 [3] 7.05 km (4:46 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run (road) 20:00 [4] 5.22 km (3:50 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road) 30:00 [2] 6.0 km (5:00 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run (snow) 35:00 [3] 7.0 km (5:00 / km)
shoes: Salomon SpeedCross 3 CS

Run hills (snow) 49:39 [3] 9.8 km (5:04 / km) +29m 5:00 / km
shoes: Salomon SpeedCross 3 CS

Run warm up/down (road) 30:03 [3] 6.18 km (4:52 / km) +5m 4:50 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (gravel) 10:00 [2]
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (gravel) 5:00 [4] 0.5 km (10:00 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run intervals (road) 25:58 [4] 5.69 km (4:34 / km) +12m 4:31 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road) 12:40 [2] 2.47 km (5:08 / km) +18m 4:57 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road) 4:30 [3] 1.0 km (4:30 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Run (trail) 45:30 [3] 9.58 km (4:45 / km) +123m 4:28 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Run (road) 45:04 [0] 10.0 km (4:30 / km) +40m 4:25 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road) 24:47 [3] 5.4 km (4:36 / km) +6m 4:34 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (gravel) 15:00 [3]
shoes: Mizuno Wave Insprire 8 Osaka

Run intervals (road) 29:01 [4] 6.22 km (4:40 / km) +28m 4:34 / km
shoes: Mizuno Wave Insprire 8 Osaka

Run warm up/down (road) 6:20 [3] 1.41 km (4:30 / km)
shoes: Mizuno Wave Insprire 8 Osaka

Bike (xc) 1:48:30 [3] 25.0 km (13.8 kph) +347m
shoes: Poison Zyankali XT 2010

Run (road + trail) 1:09:16 [3] 13.77 km (5:02 / km) +47m 4:57 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Ski (steep + pow) 4:00:00 [3]
shoes: Black Diamond Factor 26.5

Ski (powder =)) 6:00:00 [3]
shoes: Black Diamond Factor 26.5

Ski (piste) 2:00:00 [2]
shoes: Black Diamond Factor 26.5