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Intervalle 4 x 4000 m mit 1000 m Trabpause + Ein- und Auslaufen + 5 x 50 m Sprints (21,9 km) vom 22.02.2013 |
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Datum |
Einheit |
Distanz |
Zeit |
Tempo |
HF |
Höhe Änd. |
Freitag 22.02.2013 |
Intervalle 4 x 4000 m mit 1000 m Trabpause + Ein- und Auslaufen + 5 x 50 m Sprints (21,9 km) |
21,92 km |
1h58min45s |
5min25s/km |
154 (76%) |
+73,8m/-74,4m |
Notiz
Schnee soweit das Auge reicht. War schwer die Herzfrequenz hochzubekommen und die Pace erst recht. Der Winter dreht jetzt nochmal richtig auf.
Details
Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
Durchs. HF |
1,01 |
1,01 |
06:14 |
06:10 |
06:10 |
-11 |
138 (68%) |
5,01 |
4 |
18:54 |
04:43 |
05:01 |
-6 |
163 (81%) |
6,01 |
0,99 |
06:30 |
06:33 |
05:16 |
-14 |
123 (61%) |
10,01 |
4 |
18:57 |
04:44 |
05:03 |
-19 |
162 (80%) |
11,01 |
1 |
06:46 |
06:48 |
05:13 |
0 |
131 (65%) |
15,01 |
4 |
20:00 |
05:00 |
05:10 |
18 |
164 (81%) |
16 |
1 |
07:11 |
07:12 |
05:17 |
17 |
136 (67%) |
20 |
4 |
19:28 |
04:52 |
05:12 |
4 |
167 (82%) |
21,1 |
1,1 |
07:31 |
06:52 |
05:17 |
9 |
144 (71%) |
21,92 |
0,82 |
07:10 |
08:47 |
05:25 |
3 |
134 (66%) |
Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
Durchs. HF |
1,01 |
1,01 |
06:13 |
06:10 |
06:10 |
-11 |
138 (68%) |
2,01 |
1 |
04:44 |
04:44 |
05:27 |
0 |
173 (86%) |
3,01 |
1 |
04:36 |
04:36 |
05:10 |
-22 |
156 (77%) |
4,01 |
1 |
04:38 |
04:38 |
05:02 |
-1 |
158 (78%) |
5,01 |
1 |
04:55 |
04:55 |
05:01 |
17 |
166 (82%) |
6,01 |
1 |
06:32 |
06:32 |
05:16 |
-14 |
123 (61%) |
7,01 |
1 |
04:41 |
04:41 |
05:11 |
-14 |
149 (74%) |
8,01 |
1 |
04:39 |
04:40 |
05:07 |
-9 |
164 (81%) |
9,01 |
1 |
04:54 |
04:55 |
05:06 |
7 |
168 (83%) |
10,01 |
1 |
04:42 |
04:42 |
05:03 |
-4 |
169 (84%) |
11,01 |
1 |
06:48 |
06:49 |
05:13 |
0 |
131 (65%) |
12,01 |
1 |
05:04 |
05:04 |
05:12 |
4 |
156 (77%) |
13,01 |
1 |
04:52 |
04:52 |
05:11 |
-7 |
164 (81%) |
14,01 |
1 |
04:59 |
05:00 |
05:10 |
8 |
167 (83%) |
15,01 |
1 |
05:03 |
05:04 |
05:09 |
13 |
170 (84%) |
16 |
0,99 |
07:08 |
07:13 |
05:17 |
17 |
136 (67%) |
17 |
1 |
04:49 |
04:50 |
05:16 |
-16 |
153 (76%) |
18 |
1 |
04:54 |
04:55 |
05:14 |
-4 |
163 (81%) |
19 |
1 |
05:08 |
05:08 |
05:14 |
22 |
173 (86%) |
20 |
1 |
04:36 |
04:36 |
05:12 |
2 |
177 (88%) |
21,1 |
1,1 |
07:33 |
06:54 |
05:17 |
9 |
144 (71%) |
21,92 |
0,82 |
07:08 |
08:45 |
05:25 |
3 |
134 (66%) |
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