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time again accompanied

Today it is the Niko and I finally once again managed together at the Tuesday run. Weather was super hot today. Our standard round, we are once again running. And because I liked the 3D terrain model from Lainz garden so well, I have today made one of Schönbrunn. Of course not as spectacular

;-) Here are the dates: 7,8 km 43:06 (5:31 min / km 10.85 km / h) Average HR: 133 bpm TE: 2.6


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boars and beautiful views

Today I once presented to explore the beautiful Lainzer Tiergarten. And I have one, although hilly, but beautiful 15 km round found. Although I've run a little bit and then I came across a herd of wild boars, but otherwise run wars really nice there. Nachdems so today went down hill once I got down even made up a 2D and a 3D height profile.

Here are the dates: 14.86 km 1:30:11 (6:04 min / km, 9.89 km / h) Average. HR: 140 bpm TE: 3.1


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tourists Slalom

hardly flashed a bit of the sun out of the castle grounds is now over-populated by countless tourists. Outside the castle you have to run really slalom. Not so safe if you go a little faster, and watch the tourists only through the viewfinder of her camera. As I said, the weather was nice and short clothes in wars today, really pleasant. On the way back, outside the castle grounds, I was almost alone on the road again.

Here are the details: 8.89 km 43:18 (4:51 min / km 12.34 km / h) Average. HR: 145 bpm TE: 3.0


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Indoor intervals

go in this weather on the treadmill is a bit painful. The more so if the studio is sauheiß and your neighbor his digestion is not under control and has obviously eaten lunch beans. Well so is the training given.
The plan today was 3 intervals of 10 minutes max at 80% -85%. HF with 4 minutes to complete trot break in between. Every 15 min warmup and cool down are self

Here are the dates: 10.92 km 1:05:04 (5:56 min / km 10.09 km / h) Average. HR: 135 bpm TE: 3.1

Warmup: 116 bpm
Int 1: 149 bpm
Int 2: 133 bpm
Int 3: 148 bpm
Int 4: 133 bpm
Int 5: 149 bpm
Cool Down: 126 bpm was

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relaxing in the park

After the half marathon on Sunday and yesterday sofa now a relaxed round at Schönbrunn on the program. Halfway I then hit the Thomas and we walked a bit together. In a small chat with fellow time flies indeed the same time much faster. Was very nice today.

Here are the details: 9.05 km 55:19 (6:06 min / km, 9.82 km / h) Average. HF: 2.4's


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Wien Energie Half Marathon

: 131 bpm TE

am Today I ran the half marathon Wien Energie. A little taste of competition and of course the test form for my big goal on 18 April. The weather was quite good for running and the run was also very organized. Just fire up a few more viewers would have been nice to. Actually I wanted to test my marathon race pace times. But I then got infected some part of the atmosphere can and ambition has got me a bit of what you could see in my time. I'm still very happy and it also has fun.

Here are the dates: 21.11 km 1:48:12 (5:07 min / km, 11.7 km / h) Average. HR: 155 bpm TE: 4.1
Here is the link to the official timing
View

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Today in English

I did a small 30 min run through Schoenbrunn today. Enough after the whole Chilean and German wine yesterday :-) BTW thanks to Mili Jorge and Kathy for a very nice evening. Now I'm looking forward to the half marathon tomorrow.

Here is the data: 5.99 km 32:45 (5:25 min / km 11.05 km / h) Avg. HR: Display 2.8


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"new" round

Wiedermal Schönbrunn: 136 bpm TE. But like today I ran before. But what was the best today ... I could run in shorts. Did not matter at all how it feels. Was good anyway.

Here are the dates: 11.28 km 1:01:02 (5:23 min / km 11.12 km / h) Average. HR: 130 bpm TE: Display 2.6


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recovery

Today, a loose 30 min run was announced. Sorry, that sounds much better on than it was. My muscles felt like I was the 30 km run directly from the Sunday before. But over time it went on better and now I'm back somewhat loose.

Here are the details: 5.99 km 34:49 (5:48 min / km 10.34 km / h) Average. HF: 2.3's


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That was exhausting

The most exhausting week of my 12-week preparation, I have today with a 127 bpm TE 30 km run completed. At the end of this week are 59.8 km have been run in 5:53. According to my heart rate monitor I have here consumed 3857 kcal. Since I am looking forward to next week, as it is a little more relaxed. And on Sunday, we go to Wien Energie Half Marathon. Form test :-)

Here, the data of today: 30.44 km 3:02:06 (5:58 min / km 10.04 km / h) Average. can display 3.1


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marathon fever in Schönbrunn

Running in Schönbrunn remember you know that the Vienna City Marathon is fast approaching: HR: 138 bpm TE. This morning, the runners were Asian tourists in numbers almost equal

:-) Here are the details: 8.03 km 41:28 (5:08 min / km 11.66 km / h) Average. HR: 77 bpm TE: 3.5's


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tempo pace

Today I completed one of my most stressful units. 50 min speed endurance at 80-85% of max. HF, 15 min to 15 min and cooling down. According to the treadmill I was running in the 50 min 10 km. My Leiberl was soaking wet and I was really exhausted after that.

Here are the dates: 13.42 km 1:20:21 (5:58 min / km 10.03 km / h) Average. HR: 144 bpm TE: 4.8

Warmup: 118 bpm
TDL: 156 bpm
Cool Down: 128 bpm

Face Enclosed In Hosiery Headscissor

Schönbrunn at night

Today I was running late as usual and just managed however, terminate the last minute my lap in Schönbrunn. Today gabs equal to 2 premieres. First, I am now in a long time again ran with contact lenses. Madness, what is suddenly sees everything. Secondly, I've now tried out my brand new competition shoes. An Adidas Supernova Adios. Pretty tough things. But this must be so good.















Here are the data on my run: 7.9 km 50:16 (6:21 min / km, 9.44 km / h) Average. HR: 135 bpm TE: 2.5's


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channel route

Today I walked the Main-Danube canal. In brilliant sunshine and around 0 ° C wars really nice. Up on so about 3 km between Stockhausen and Baiersdorf and everything was free of snow. I hope so still that soon once spring comes.

Here are the dates: 25.72 km 2:27:53 (5:45 min / km 10.43 km / h) Average. HF 130 bpm TE: 2.4's


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