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Wochenrückblick (20.01.2020 - 26.01.2020)
Sonntag, 26.01.2020 |
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135,32 km @ 5:15 min/km = 11h49min37s running + ca. 7,5h core, strength, stretch & roll
Montag
Früh
Progressiver Dauerlauf 18 km + 3 Testosprints
4 km @ 4:34 min/km, 72% Ø HF, 76% max HF
4 km @ 4:25 min/km, 76% Ø HF, 80% max HF
4 km @ 4:19 min/km, 80% Ø HF, 82% max HF
6 km @ 4:12 min/km, 81% Ø HF, 84% max HF
Gesamt: 4:26 min/km, 77% Ø HF, 84% max HF, +34m/-30m
Dienstag
Früh
Lockerer, welliger Dauerlauf 17,27 km
5:26 min/km, 64% Ø HF, 72% max HF, +261m/-245m
Mittwoch
Früh
Intervalle 3000m, 1500m TP, 1000m, 500m TP, 2000m, 1000m TP, 1000m, 500m TP, 3000m + Einlaufen, 3 Steigerungen, Auslaufen 17,48 km
3000m @ 4:10 min/km, 77% Ø HF, 81% max HF
1000m @ 3:58 min/km, 79% Ø HF, 82% max HF
2000m @ 4:06 min/km, 81% Ø HF, 85% max HF
1000m @ 3:58 min/km, 81% Ø HF, 83% max HF
3000m @ 4:10 min/km, 79% Ø HF, 82% max HF
Gesamt: 4:51 min/km, 70% Ø HF, 85% max HF, +38m/-23m
Donnerstag
Früh
Langsamer Dauerlauf 15,15 km
5:43 min/km, 58% Ø HF, 64% max HF, +31m/-22m
Freitag
Früh
Lockerer, welliger Dauerlauf 17,26 km
5:27 min/km, 64% Ø HF, 73% max HF, +257m/-240m
Samstag
Früh
Langer Dauerlauf 35,35 km + 3 Testosprints
35,35 km @ 5:15 min/km, 65% Ø HF, 73% max HF, +59m/-56m
Gesamt: 35,66 km @ 5:17 min/km, 65% Ø HF, 76% max HF, +59m/-56m
Sonntag
Früh
Langsamer Dauerlauf 14,14 km
5:43 min/km, 58% Ø HF, 64% max HF, +24m/-14m |
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