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00:54:39
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9.79 km
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10.7 km/h
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144
bpm
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zuerst mit FCS bis 5 km dann allein schneller werdend |
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01:24:25
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25.58 km
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18.2 km/h
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125
bpm
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Kraftausdauer mit Petra am Heidenberg |
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01:21:59
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14.19 km
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10.4 km/h
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153
bpm
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teilweise Schmerzen an der rechten Hüfte, nach Erkältung ... |
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00:23:00
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00:18:00
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00:48:31
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1.80 km
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2.2 km/h
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3x 150m (50m schnell, 25m lo.)
50m lo.
6x 150m (je Krau... |
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00:54:00
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1.65 km
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1.8 km/h
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102
bpm
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200m Ein.
8x 100m Paddles
200m locker
3x 50m Atempyram... |
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00:46:56
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25.42 km
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118
bpm
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109 W
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01:00:00
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Gerlos |
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02:00:00
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Gerlos |
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00:45:00
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20.00 km
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123
bpm
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Fitnessraum Gerlos, Spinningrad |
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01:30:00
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Gerlos |
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01:00:00
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00:45:00
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02:00:00
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Gerlos |
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02:00:00
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00:31:36
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1.18 km
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7:40 Leistungstest Schwimmen 400m |
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00:42:14
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6.95 km
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9.9 km/h
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135
bpm
|
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lockerer Lauf mit Petra, habe noch Achillessehnen gespürt |
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01:09:00
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2.10 km
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1.8 km/h
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Schwimmen verschiedene Übungen mit Petra |
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00:51:31
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9.14 km
|
10.7 km/h
|
143
bpm
|
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2km einlaufen
5km progressiv
2km auslaufen
leichtes Se... |
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01:45:00
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27.33 km
|
15.6 km/h
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117
bpm
|
|
Schöne Trial Tour durch den Heidenberg |
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00:30:00
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20.00 km
|
36.2 km/h
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126 W
|
10min 100Watt
1,5 min 250 Watt
3,5 min 100 Watt
1 min ... |
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00:15:00
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28 - 30 - 24 - 18 - 34 = 134
Situps: 38 + 32 = 70 |
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00:57:00
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9.95 km
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10.5 km/h
|
140
bpm
|
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mit 3 Steigerugsläufen |
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00:15:00
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26 - 29 - 23 - 17 - 32 = 127
Situps: 37 + 31 = 68 |
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00:44:35
|
1.65 km
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2.2 km/h
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3x 150m (50m Abschl, 50Kraulbeine BrArme, 50m Schultertip... |
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02:00:00
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Mayrhofen |
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01:00:00
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Mayrhofen |
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00:50:00
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1.95 km
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5x 100m 25voll 25locker
6x 150m 4er 6er 4er Zug
4x 100m... |
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00:36:13
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6.17 km
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10.2 km/h
|
133
bpm
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00:15:00
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24 - 27 - 21 - 15 - 30 = 107
Situps: 36 + 30 = 71 |
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01:00:00
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1.80 km
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4x 150m zur Wende hin schnell
2x 300m Kraularme
6x 100m... |
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01:01:26
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9.90 km
|
9.7 km/h
|
132
bpm
|
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langsamer Lauf, kalt, windig, keine Probleme |
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00:59:59
|
2.03 km
|
2.8 km/h
|
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|
Petras Trainingsprogramm |
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00:57:07
|
1.90 km
|
2.8 km/h
|
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|
Petras Trainingsprogramm |
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00:31:00
|
5.79 km
|
11.2 km/h
|
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00:50:12
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1.75 km
|
2.8 km/h
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PB: 5x 100m (2xre/2xli./2xganze Lage; Kopf/Schulter Tippe... |
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01:00:00
|
29.00 km
|
29.0 km/h
|
125
bpm
|
125 W
|
Programm b
20min 0%
2x 2min 1% 3min 0%
2x 2min 1,5% 3m... |
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01:00:00
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TÜ |
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00:39:59
|
6.95 km
|
10.4 km/h
|
140
bpm
|
|
kalt, viel angehabt, deswegen vielleicht der etwas hohe Puls |
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