|
|
02:00:00
|
0 km
|
|
|
|
KKK-GDA |
|
|
01:30:00
|
0 km
|
|
|
|
WalkAround, Kanon, Sandman |
|
|
00:44:00
|
7.58 km
|
10.3 km/h
|
|
|
lockerer Nüchternlauf |
|
|
01:30:00
|
0 km
|
|
|
|
KKK-GDA |
|
|
00:35:00
|
0 km
|
|
|
|
Zirkeltraining |
|
|
01:05:00
|
11 km
|
10.2 km/h
|
|
|
Laufband (2%):
E: 1,2km bei 8,4kmh
T: 15x 400m bei 14,2... |
|
|
00:32:00
|
5.58 km
|
10.5 km/h
|
|
|
lockerer Morgenlauf |
|
|
00:31:30
|
5.58 km
|
10.6 km/h
|
|
|
lockerer DL |
|
|
01:30:00
|
0 km
|
|
|
|
WalkAround, Pshuffles, Paddles, Sandman |
|
|
00:18:00
|
3.3 km
|
11 km/h
|
|
|
Laufband (2%):
E: 5min bei 9kmh
T: 7x 45s 16,2kmh, 45s ... |
|
|
01:00:00
|
0 km
|
|
|
|
KKK |
|
|
01:04:00
|
10.7 km
|
10 km/h
|
|
|
Laufband: Intervalle,2% Steigung
E: 10min bei 9kmh
T: 1... |
|
|
00:13:00
|
2.07 km
|
9.6 km/h
|
|
|
Laufband: lockerer, kurzer DL
anschließend Zirkeltraining |
|
|
01:00:00
|
0 km
|
|
|
|
Tap: Weber-,Dbl-Shuffles; KKK |
|
|
01:30:00
|
17.6 km
|
11.7 km/h
|
|
|
zügiger DL |
|
|
02:00:00
|
0 km
|
|
|
|
Tap: Paddle, Kanon, Laura, Duke |
|
|
00:45:00
|
0 km
|
|
|
|
Tap: KKK GP |
|
|
00:55:00
|
0.8 km
|
|
|
|
Brust/Kraul |
|
|
00:18:00
|
3.3 km
|
11 km/h
|
|
|
Laufband:
E: 5min bei 9kmh
T: 7x 45s 16,2kmh, 45s TP (9... |
|
|
00:41:00
|
7.58 km
|
11.1 km/h
|
|
|
morgendlicher Nüchternlauf |
|
|
01:00:00
|
0 km
|
|
|
|
Tap: Kanon (3er), Duke, WassermanShimSham |
|
|
01:30:00
|
0 km
|
|
|
|
Tap: KKK |
|
|
01:37:55
|
31.84 km
|
19.5 km/h
|
|
|
|
|
|
00:55:00
|
1 km
|
|
|
|
Brust/Kraul |
|
|
01:00:00
|
0 km
|
|
|
|
Tap: Sandman, Duke, Mozart |
|
|
01:30:00
|
0 km
|
|
|
|
Tap: KKK |
|
|
00:40:00
|
7.5 km
|
11.3 km/h
|
|
|
lockerer Nüchternlauf |
|
|
00:18:00
|
3.3 km
|
11 km/h
|
|
|
Laufband (Intervalle)
E: 5min bei 9,4kmh, 2%
T: 10min: ... |
|
|
01:30:00
|
0 km
|
|
|
|
Tap: KKK |
|
|
01:00:00
|
0 km
|
|
|
|
Tap: Paddle&Roll |
|
|
00:30:00
|
0 km
|
|
|
|
Tap: Paddle&Roll |
|
|
00:18:00
|
3.3 km
|
|
|
|
Laufband (Zufall)
E: 5min bei 10kmh
T: 8min bei 12,2kmh... |
|
|
01:30:00
|
0 km
|
|
|
|
Tap: Paddle&Roll, KKK |
|
|
00:42:00
|
7.87 km
|
11.2 km/h
|
|
|
langsamer DL (nüchtern) |
|
|
00:18:00
|
3.3 km
|
11 km/h
|
|
|
Laufband:
E: 5min bei 9,4kmh, 2%
T: 10min: 6x 35sec bei... |
|
|
01:30:00
|
0 km
|
|
|
|
KKK: WalkAround, ShimSham |
|
|
00:55:00
|
22 km
|
24 km/h
|
|
|
lockeres Radln |
|
|
00:18:00
|
3.2 km
|
10.7 km/h
|
|
|
Laufband:
E: 5min bei 10kmh
T: 8min bei 12,2kmh
2mi... |
|
|
00:47:00
|
8.91 km
|
11.4 km/h
|
|
|
lockerer Morgenlauf |
|
|
02:00:00
|
0 km
|
|
|
|
Tap: Duke, SantaClaus, ShimSham(Rockin'round) |