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Dauerlauf 35 km mit 6 km Endbeschleunigung + 5 x 50 m Sprints (36 km) vom 11.03.2013 |
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| Datum |
Einheit |
Distanz |
Zeit |
Tempo |
HF |
Höhe Änd. |
Montag
11.03.2013 |
Dauerlauf 35 km mit 6 km Endbeschleunigung + 5 x 50 m Sprints (36 km) |
36,04 km |
3h27min32s |
5min45s/km |
135 (67%) |
+119,9m/-115,6m |
Notiz
Hat sehr lange gedauert bis ich warm war. Der Winter ist wieder zurück, zwar mit momentan wenig Schnee aber -7°C waren heute Abend. Der Lauf verlief sehr schleppend. Mit der Endbeschleunigung kann ich aber wieder zufrieden sein. Beim ersten km der Endbeschleunigung war es schwer auf Tempo zu kommen aber dann hab ich echt gut durchgezogen.
Details
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
Durchs. HF |
| 29,05 |
29,05 |
02:51:41 |
05:55 |
05:55 |
-33 |
128 (63%) |
| 35,14 |
6,09 |
27:49 |
04:34 |
05:41 |
30 |
173 (86%) |
| 36,04 |
0,9 |
08:00 |
08:53 |
05:45 |
4 |
146 (72%) |
| Distanz |
Rundendistanz |
Rd.-Zeit |
Rundentempo |
Kum. Tempo |
Höh. Änd. |
Durchs. HF |
| 1 |
1 |
05:34 |
05:34 |
05:34 |
-10 |
128 (63%) |
| 2 |
1 |
05:35 |
05:36 |
05:35 |
-1 |
150 (74%) |
| 3 |
1 |
05:41 |
05:41 |
05:37 |
-21 |
144 (71%) |
| 4 |
1 |
05:36 |
05:37 |
05:37 |
-3 |
130 (64%) |
| 5 |
1 |
05:53 |
05:54 |
05:40 |
17 |
127 (63%) |
| 6 |
1 |
05:43 |
05:43 |
05:41 |
-12 |
111 (55%) |
| 7 |
1 |
05:39 |
05:40 |
05:41 |
-15 |
116 (58%) |
| 8 |
1 |
05:43 |
05:43 |
05:41 |
-10 |
120 (59%) |
| 9 |
1 |
05:47 |
05:47 |
05:42 |
7 |
128 (63%) |
| 10 |
1 |
05:54 |
05:55 |
05:43 |
-5 |
124 (62%) |
| 11 |
1 |
05:46 |
05:46 |
05:43 |
1 |
126 (62%) |
| 12 |
1 |
05:55 |
05:55 |
05:44 |
14 |
129 (64%) |
| 13 |
1 |
06:01 |
06:01 |
05:46 |
14 |
128 (64%) |
| 14 |
1 |
06:01 |
06:01 |
05:47 |
-4 |
115 (57%) |
| 15 |
1 |
05:49 |
05:49 |
05:47 |
-16 |
113 (56%) |
| 16 |
1 |
05:49 |
05:50 |
05:47 |
-10 |
116 (57%) |
| 17 |
1 |
05:58 |
05:59 |
05:48 |
4 |
123 (61%) |
| 18 |
1 |
06:00 |
06:00 |
05:48 |
2 |
126 (62%) |
| 19 |
1 |
05:48 |
05:48 |
05:48 |
-7 |
126 (62%) |
| 20 |
1 |
06:08 |
06:08 |
05:49 |
10 |
126 (63%) |
| 21 |
1 |
06:10 |
06:11 |
05:50 |
17 |
128 (64%) |
| 22 |
1 |
06:13 |
06:14 |
05:51 |
10 |
130 (65%) |
| 23 |
1 |
05:51 |
05:51 |
05:51 |
-18 |
121 (60%) |
| 24 |
1 |
06:00 |
06:01 |
05:52 |
-12 |
125 (62%) |
| 25 |
1 |
06:01 |
06:01 |
05:52 |
-4 |
129 (64%) |
| 26 |
1 |
06:10 |
06:10 |
05:53 |
6 |
132 (66%) |
| 27 |
1 |
05:57 |
05:58 |
05:53 |
-7 |
140 (69%) |
| 28 |
1 |
06:11 |
06:12 |
05:54 |
7 |
146 (72%) |
| 29,05 |
1,05 |
06:36 |
06:17 |
05:55 |
13 |
145 (72%) |
| 30 |
0,95 |
04:36 |
04:51 |
05:53 |
16 |
164 (81%) |
| 31 |
1 |
04:36 |
04:36 |
05:50 |
-15 |
171 (85%) |
| 32 |
1 |
04:32 |
04:33 |
05:48 |
-5 |
170 (84%) |
| 33 |
1 |
04:40 |
04:41 |
05:46 |
22 |
175 (87%) |
| 34 |
1 |
04:24 |
04:25 |
05:43 |
4 |
177 (88%) |
| 35,14 |
1,14 |
04:58 |
04:22 |
05:41 |
9 |
181 (90%) |
| 36 |
0,86 |
07:32 |
08:46 |
05:45 |
1 |
146 (72%) |
| 36,04 |
0,04 |
00:28 |
11:24 |
05:45 |
3 |
153 (76%) |
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