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Dauerlauf 35 km mit 3 km Endbeschleunigung + 5 x 50 m Sprints (36,2 km) vom 04.03.2013 |
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| Datum |
Einheit |
Distanz |
Zeit |
Tempo |
HF |
Höhe Änd. |
Montag
04.03.2013 |
Dauerlauf 35 km mit 3 km Endbeschleunigung + 5 x 50 m Sprints (36,2 km) |
36,21 km |
3h28min30s |
5min46s/km |
142 (71%) |
+123,7m/-116,0m |
Notiz
Heute gings endlich los mit den Endbeschleunigungen. (Mal sehen ob ich das in ein paar Wochen auch noch sage). Die ersten 32 km gingen recht locker, wenn auch langsam und die Endbeschleunigung hat mich dann doch überrascht. Mit einer solch guten Pace hatte ich nicht gerechnet. Und es war wahrlich kein leichter Streckenabschnitt. Danach noch die 5 Sprints welche super gingen. Und danach gleich zur Regenerationsförderung 500 g Magerquark (60 g Eiweiß).
Details
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
Durchs. HF |
| 32,02 |
32,02 |
03:06:30 |
05:49 |
05:49 |
-36 |
139 (69%) |
| 35,14 |
3,12 |
14:11 |
04:33 |
05:43 |
34 |
181 (89%) |
| 36,21 |
1,07 |
07:47 |
07:19 |
05:46 |
4 |
160 (79%) |
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
Durchs. HF |
| 1 |
1 |
05:38 |
05:39 |
05:39 |
-10 |
142 (70%) |
| 2 |
1 |
05:40 |
05:40 |
05:40 |
-1 |
152 (75%) |
| 3 |
1 |
05:35 |
05:35 |
05:38 |
-21 |
148 (74%) |
| 4 |
1 |
05:40 |
05:40 |
05:39 |
-2 |
139 (69%) |
| 5 |
1 |
05:59 |
05:59 |
05:43 |
17 |
130 (64%) |
| 6 |
1 |
05:45 |
05:46 |
05:43 |
-13 |
125 (62%) |
| 7 |
1 |
05:39 |
05:40 |
05:43 |
-14 |
125 (62%) |
| 8 |
1 |
05:40 |
05:40 |
05:42 |
-10 |
128 (63%) |
| 9 |
1 |
05:50 |
05:51 |
05:43 |
7 |
133 (66%) |
| 10 |
1 |
05:44 |
05:44 |
05:43 |
-5 |
131 (65%) |
| 11 |
1 |
05:48 |
05:48 |
05:44 |
2 |
134 (66%) |
| 12 |
1 |
05:55 |
05:56 |
05:45 |
12 |
137 (68%) |
| 13 |
1 |
05:56 |
05:57 |
05:46 |
18 |
137 (68%) |
| 14 |
1 |
05:48 |
05:49 |
05:46 |
-7 |
126 (62%) |
| 15 |
1 |
05:36 |
05:37 |
05:45 |
-17 |
129 (64%) |
| 16 |
1 |
05:39 |
05:40 |
05:45 |
-10 |
129 (64%) |
| 17 |
1 |
05:42 |
05:43 |
05:45 |
5 |
140 (69%) |
| 18 |
1 |
05:52 |
05:53 |
05:45 |
1 |
138 (68%) |
| 19 |
1 |
05:33 |
05:34 |
05:45 |
-7 |
137 (68%) |
| 20 |
1 |
05:56 |
05:57 |
05:45 |
10 |
142 (70%) |
| 21 |
1 |
06:02 |
06:02 |
05:46 |
16 |
143 (71%) |
| 22 |
1 |
06:04 |
06:04 |
05:47 |
11 |
144 (71%) |
| 23 |
1 |
05:42 |
05:42 |
05:47 |
-18 |
137 (68%) |
| 24 |
1 |
05:44 |
05:45 |
05:47 |
-12 |
135 (67%) |
| 25 |
1 |
05:50 |
05:50 |
05:47 |
-5 |
140 (69%) |
| 26 |
1 |
06:00 |
06:01 |
05:47 |
6 |
147 (73%) |
| 27 |
1 |
05:46 |
05:46 |
05:47 |
-6 |
144 (72%) |
| 28 |
1 |
06:01 |
06:01 |
05:48 |
7 |
148 (73%) |
| 29 |
1 |
06:09 |
06:09 |
05:49 |
12 |
150 (74%) |
| 30 |
1 |
06:18 |
06:19 |
05:50 |
17 |
150 (74%) |
| 31 |
1 |
05:52 |
05:53 |
05:50 |
-14 |
146 (72%) |
| 32,02 |
1,02 |
05:51 |
05:44 |
05:49 |
-6 |
151 (75%) |
| 33,02 |
1 |
04:34 |
04:34 |
05:47 |
22 |
177 (88%) |
| 34,02 |
1 |
04:25 |
04:26 |
05:45 |
4 |
182 (90%) |
| 35,14 |
1,12 |
05:11 |
04:38 |
05:43 |
9 |
184 (91%) |
| 36 |
0,86 |
06:13 |
07:15 |
05:45 |
-1 |
161 (80%) |
| 36,21 |
0,21 |
01:34 |
07:36 |
05:46 |
6 |
155 (77%) |
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