| Woche |
Aufbau |
Uhrzeit |
Einheit |
Zusatz |
SS |
Stg. |
Km |
Zeit |
HF |
HM |
Kcal |
Wetter |
Bemerkung |
|
|
|
ab 1.1.2012 |
|
Streak |
|
|
|
| 13 |
23.-29.01. |
|
|
|
|
|
|
|
du / max |
|
|
(Ges. KM) |
(Ges. Zeit) |
Stg |
SS |
Ges. HM |
Kcal |
Tage |
Km |
km/Tag |
|
| |
Montag |
18:00 Uhr |
RuDL (6:25) |
Gallus-Griesheim |
|
|
2,8 |
18:00 |
128/135 |
10 |
180 |
bewölkt, 2°C |
Asphalt |
|
|
|
|
|
|
|
|
| intensiv |
Dienstag |
9:15 Uhr |
LoDL (6:15) |
Gallus-Griesheim |
|
1 |
12,0 |
1:15:00 |
134/148 |
30 |
780 |
bewölkt, 2°C |
Asphalt |
|
|
|
|
| |
Mittwoch |
14:30 Uhr |
RuDL (6:15) |
Gotha, Stadt |
|
|
3,2 |
20:00 |
132/138 |
20 |
200 |
bewölkt, 3°C |
Asphalt |
|
|
|
|
| TWL |
Donnerstag |
9:45 Uhr |
LoDL (6:52) |
Gotha, Krahnberg |
|
1 |
12,5 |
1:26:00 |
139/156 |
200 |
710 |
klar, -3°C |
Wald, Asphalt |
|
|
|
|
|
| Intervalle |
Freitag |
9:00 Uhr |
RuDL (6:21) |
Gotha, Stadt |
|
|
3,3 |
21:00 |
134/140 |
20 |
210 |
bedeckt, -4°C |
Asphalt |
|
|
|
|
| |
Samstag |
6:00 Uhr |
RuDL (6:15) |
Gallus-Griesheim |
|
|
1,8 |
11:00 |
134/138 |
10 |
110 |
bedeckt, 0°C |
Asphalt |
|
|
|
|
| Wettkampf |
Sonntag |
5:45 Uhr |
LoDL (6:10) |
Gallus-Griesheim |
|
1 |
3,4 |
21:00 |
135/144 |
10 |
220 |
bewölkt, 0°C |
Asphalt |
|
|
|
|
|
|
|
|
| TDL |
Fazit |
|
gut |
erholt |
0 |
3 |
39,0 |
4:12:00 |
|
300 |
2410 |
650,2 |
71:28:00 |
51 |
9 |
7110 |
14100 |
32 |
251,7 |
7,87 |
|
| 14 |
30.01.-05.02. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| 2-3 h |
Montag |
5:30 Uhr |
RuDL (6:32) |
Gallus-Griesheim |
|
|
2,6 |
17:00 |
130/135 |
10 |
170 |
bewölkt, -2°C |
Asphalt |
|
|
|
|
|
|
|
| über 3 Std. |
Dienstag |
12:30 Uhr |
RuDL (6:38) |
Gotha, Klinge |
|
1 |
10,1 |
1:07:00 |
137/153 |
130 |
660 |
heiter, -9°C |
Wald, Asphalt |
|
|
|
|
|
|
| Langer Lauf |
Mittwoch |
11:30 Uhr |
RuDL (7:16) |
Gotha, Krahnberg |
|
1 |
10,0 |
1:12:00 |
137/152 |
180 |
650 |
sonnig, -12°C |
Wald, Asphalt |
|
|
|
|
|
|
| (ab 2h) |
Donnerstag |
17:45 Uhr |
RuDL (6:15) |
Gallus-Griesheim |
|
|
3,2 |
20:00 |
134/138 |
10 |
200 |
klar, windig, -8°C |
Asphalt |
|
|
|
|
|
|
| |
Freitag |
8:45 Uhr |
RuDL (7:00) |
Gallus-Griesheim |
|
|
2,0 |
14:00 |
130/134 |
10 |
130 |
klar, windig, -12°C |
Asphalt |
|
|
|
|
|
|
| Bergtraining |
Samstag |
15:00 Uhr |
RuDL (6:25) |
Gotha, Stadt |
|
|
2,8 |
18:00 |
135/139 |
20 |
180 |
bewölkt, -8°C |
Asphalt |
|
|
|
|
|
|
| |
Sonntag |
9:00 Uhr |
RuDL (7:05) |
Gotha, Klinge |
|
1 |
11,0 |
1:18:00 |
142/158 |
140 |
650 |
klar, -17°C |
Wald, Asphalt |
|
|
|
|
|
|
|
|
| Walking |
Fazit |
|
kalte |
Woche |
0 |
3 |
41,7 |
4:26:00 |
|
500 |
2640 |
691,9 |
76:14:00 |
54 |
9 |
7610 |
16740 |
39 |
293,4 |
7,52 |
|
| 15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
Montag |
9:30 Uhr |
LE (7:14) |
Gotha, Krahnberg |
|
1 |
17,0 |
2:03:00 |
141/158 |
260 |
1100 |
bewölkt, heiter, -14°C |
Wald, Asphalt |
|
|
|
|
|
|
|
|
| |
Dienstag |
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
| |
Mittwoch |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
Donnerstag |
|
|
|
|
|
|
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|
|
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|
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|
| |
Freitag |
|
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| |
Samstag |
|
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| |
Sonntag |
|
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|
|
|
|
|
|
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|
|
|
| |
Fazit |
|
|
|
0 |
1 |
17,0 |
2:03:00 |
|
260 |
1100 |
708,9 |
78:17:00 |
55 |
9 |
7870 |
17840 |
40 |
310,4 |
7,76 |
|
| 16 |
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| |
Montag |
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| |
Dienstag |
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| |
Mittwoch |
|
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| |
Donnerstag |
|
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| |
Freitag |
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| |
Samstag |
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| |
Sonntag |
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| |
Fazit |
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