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Wochenrckblick (23.12.2019 - 29.12.2019)


Sonntag, 29.12.2019
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122,22 km @ 5:16 min/km = 10h42min52s running + ca. 7h core, strength, stretch & roll

Montag
Frh
Tempowechsellauf 9(1 km, 1 km) + 3x Testosprints 18,31 km
TWL: 4:40 (69%), 4:27 (77%), 4:39 (75%), 4:28 (77%), 4:40 (75%), 4:29 (79%), 4:38 (78%), 4:27 (78%), 4:41 (77%), 4:26 (82%), 4:42 (81%), 4:27 (82%), 4:43 (79%), 4:27 (81%), 4:40 (80%), 4:27 (81%), 4:41 (80%), 4:27 (82%)
Gesamt: 4:37 min/km, 78% HF, 84% max HF, +36m/-45m


Dienstag
Frh
Lockerer, welliger Dauerlauf 15,50 km
5:27 min/km, 68% HF, 75% max HF, +210m/-205m

Mittwoch
Frh
Progressiver Dauerlauf 12 km + 3 Testosprints
3 km @ 5:01 min/km, 72% HF, 74% max HF, +10m/-0m
3 km @ 4:51 min/km, 74% HF, 77% max HF, +6m/-0m
3 km @ 4:40 min/km, 76% HF, 80% max HF, +0m/-6m
3 km @ 4:27 min/km, 78% HF, 82% max HF, +0m/-8m
Gesamt: 4:50 min/km, 74% HF, 82% max HF, +16m/-15m


Donnerstag
Frh
Langsamer Dauerlauf 14,14 km
5:30 min/km, 62% HF, 66% max HF, +18m/-18m

Freitag
Frh
Lockerer, welliger Dauerlauf 15,49 km
5:24 min/km, 67% HF, 78% max HF, +216m/-205m

Samstag
Frh
Langer Dauerlauf 35,35 km
5:24 min/km, 65% HF, 73% max HF, +69m/-65m

Sonntag
Frh
Langsamer Dauerlauf 11,11 km
5:35 min/km, 59% HF, 64% max HF, +33m/-20m
 
 
 
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