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Intervalle 3 x 3 km mit 2 km Trabpause (15 km) vom 09.03.2011 |
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| Datum |
Einheit |
Distanz |
Zeit |
Tempo |
HF |
Höhe Änd. |
Mittwoch
09.03.2011 |
Intervalle 3 x 3 km mit 2 km Trabpause (15 km) |
15,08 km |
1h17min04s |
5min07s/km |
0 (0%) |
+67,8m/-67,7m |
Notiz
Extrem hartes Training. Konnte gerade so die angestrebte Pace von 4min14s/km erreichen. Allerdings waren das zweite und dritte schnelle Intervall mit 30 bzw. 32 m positiven Höhenunterschied auch nicht ohne.
Details
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
| 2,02 |
2,02 |
11:33 |
05:42 |
05:42 |
-12 |
| 5,03 |
3 |
12:41 |
04:14 |
04:49 |
-5 |
| 7,03 |
2 |
13:10 |
06:35 |
05:19 |
-28 |
| 10,03 |
3 |
12:41 |
04:14 |
05:00 |
30 |
| 12,04 |
2,01 |
13:53 |
06:55 |
05:19 |
-20 |
| 15,05 |
3,01 |
12:43 |
04:13 |
05:06 |
32 |
| 15,08 |
0,04 |
00:20 |
09:34 |
05:07 |
1 |
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
| 1 |
1 |
05:35 |
05:36 |
05:36 |
-11 |
| 2 |
1 |
05:51 |
05:51 |
05:43 |
0 |
| 3 |
1 |
04:13 |
04:13 |
05:13 |
-21 |
| 4 |
1 |
04:10 |
04:10 |
04:58 |
-3 |
| 5 |
1 |
04:17 |
04:18 |
04:50 |
18 |
| 6 |
1 |
07:05 |
07:05 |
05:12 |
-12 |
| 7 |
1 |
06:01 |
06:02 |
05:19 |
-16 |
| 8 |
1 |
04:15 |
04:16 |
05:11 |
-1 |
| 9 |
1 |
04:15 |
04:15 |
05:05 |
13 |
| 10 |
1 |
04:14 |
04:14 |
05:00 |
17 |
| 11 |
1 |
07:38 |
07:39 |
05:14 |
-15 |
| 12 |
1 |
06:09 |
06:09 |
05:19 |
-5 |
| 13 |
1 |
04:25 |
04:26 |
05:15 |
21 |
| 14 |
1 |
04:11 |
04:12 |
05:10 |
4 |
| 15 |
1 |
04:06 |
04:06 |
05:06 |
7 |
| 15,08 |
0,08 |
00:31 |
06:18 |
05:07 |
2 |
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
| 5 |
5 |
24:08 |
04:50 |
04:50 |
-17 |
| 10 |
5 |
25:51 |
05:10 |
05:00 |
2 |
| 15 |
5 |
26:32 |
05:18 |
05:06 |
12 |
| 15,08 |
0,08 |
00:31 |
06:18 |
05:07 |
2 |
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
| 7,54 |
7,54 |
39:35 |
05:15 |
05:15 |
-50 |
| 15,08 |
7,54 |
37:28 |
04:58 |
05:07 |
49 |
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