Workouts

---

Date ▲ Activity Course Type Distance Duration Pace   8/3/2009 Bike Pfänder Hill 15.5 km 1:27:00 5:38 8/4/2009 Swim   Free Style 1.6 km     8/4/2009 Run Bregenzerache steady-state 10.0 km 58:21 5:52 8/5/2009 Weights       45:00   8/6/2009 Weights       45:00   8/7/2009 Run   steady-state 18.3 km 1:32:43 5:05 8/9/2009 Run Eisenbahn/Lochau/Pfänder Hill 26.2 km 2:44:05 6:17 8/10/2009 Bike Pfänder - Möggers - Hohenweiler Hill 31.2 km 1:32:38 2:59 8/11/2009 Bike Alberschwende Hill 31.7 km 1:43:59 3:17 8/13/2009 Weights       45:00   8/13/2009 Run Leiblachmündung steady-state 11.8 km 54:14 4:36 8/15/2009 Bike Jannerseerundfahrt / Buch vollgas Interval 45.0 km     8/16/2009 Run Wocherhafen/Leiblachmündung Default 17.0 km 1:26:11 5:04 8/17/2009 Swim Wocherhafen Free Style 2.0 km 45:00 22:30 8/17/2009 Weights       45:00   8/19/2009 Bike Lochau/Pfänder Easy 22.0 km     8/19/2009 Swim Bregenz Strandbad Free Style 0.8 km     8/21/2009 Run Lindau steady-state 22.1 km 1:55:05 5:13 8/23/2009 Run Jannersee TRI Race 4.0 km 14:49 3:43 8/23/2009 Bike Jannersee TRI Race 16.0 km 27:21 1:43 8/23/2009 Swim Jannersee TRI Free Style 0.4 km 7:55 19:48 8/24/2009 Run Wocherhafen/Lindau Long 29.2 km 2:33:18 5:15 8/25/2009 Run Leiblachmündung Easy 10.5 km 1:00:01 5:44 8/26/2009 Swim Hallenbad Free Style 1.8 km 33:14 19:00 8/27/2009 Bike Buch/Egg/Lech/Bludenz Long 115.3 km 4:55:00 2:34 8/27/2009 Run Wocherhafen Easy 4.8 km 28:02 5:52 8/28/2009 Weights       45:00   8/29/2009 Run   steady-state 11.8 km 55:59 4:46 8/31/2009 Run Eisenbahn/Lindau/Bregenz Long 34.7 km 2:46:10 4:48 9/1/2009 Run   steady-state 11.8 km 58:29 4:58 9/4/2009 Run nicht weit Default 0.8 km     9/7/2009 Run   Long 34.9 km 2:48:50 4:51 9/9/2009 Run   steady-state 11.8 km 58:02 4:55 9/11/2009 Bike Pfänder - Möggers - Hohenweiler Hill 31.0 km 1:28:00 2:51 9/13/2009 Run Eisenbahn/Lindau/Bregenz Long 35.0 km 2:49:15 4:51 9/15/2009 Run Leiblachmündung Tempo 12.0 km 51:56 4:20 9/16/2009 Weights       45:00   9/17/2009 Run Eisenbahn/Lindau/Bregenz Long 35.1 km 2:48:13 4:48 9/20/2009 Run Eisenbahn/Lindau/Bregenz Long 35.1 km 2:49:20 4:50 9/22/2009 Run Leiblachmündung Tempo 12.8 km 55:35 4:21 9/24/2009 Run Wocherhafen, Leiblach Easy 21.5 km 1:52:59 5:16 9/27/2009 Run Eisenbahnbrücke Bregenz HIIT 10.8 km 52:06 4:49 9/28/2009 Run Wocherhafen Easy 5.6 km 30:56 5:31 9/29/2009 Bike Pfänder/Lochau Hill 18.3 km 1:12:31 3:59 9/30/2009 Run Wocherhafen Easy 6.0 km 32:17 5:22 10/3/2009 Run Wocherhafen Easy 4.1 km 19:06 4:39 10/4/2009 Run 3 Länder Marathon 2009 Race 42.3 km 3:11:22 4:32 10/5/2009 Run   Easy 6.0 km 35:51 5:59 10/6/2009 Run   Easy 7.1 km 39:09 5:32 10/8/2009 Run   Easy 9.1 km 45:26 4:59 10/8/2009 Run   Easy 8.0 km 41:08 5:09 10/10/2009 Run   steady-state 6.9 km 34:23 5:00 10/13/2009 Run   steady-state 10.0 km 48:29 4:51 10/13/2009 Run   HIIT 6.1 km 28:34 4:42 10/18/2009 Run   Fartlek 19.0 km 1:30:22 4:46 10/19/2009 Weights       33:00   10/20/2009 Run   Fartlek 12.0 km 54:33 4:33 10/21/2009 Run Gebhardsbrünnele - Laiblachmündung steady-state 14.6 km 1:15:14 5:10 10/25/2009 Run Frankfurt Race 42.9 km 3:04:48 4:19 10/26/2009 Run Wocherhafen Easy 6.1 km 35:16 5:50 10/28/2009 Run Leiblachmündung steady-state 11.8 km 58:14 4:56 10/29/2009 Run Leiblachmündung STS + Sprints 12.7 km 59:54 4:43 11/2/2009 Run Salzburg steady-state 10.0 km 51:19 5:08 11/3/2009 Run Salzburg steady-state 10.0 km 51:10 5:07 11/3/2009 Run Salzburg steady-state 11.1 km 55:45 5:03 11/5/2009 Run Leiblachmündung STS + Sprints 12.2 km 56:47 4:39 11/6/2009 Bike Homebike Long   1:00:05   11/8/2009 Run Wocherhafen Fartlek 6.7 km 32:59 4:56 11/10/2009 Run Lindau steady-state 22.8 km 1:51:58 4:56 11/11/2009 Run Leiblachmündung STS + Sprints 11.8 km 57:26 4:53 11/14/2009 Run Kennelbeach steady-state 21.2 km 1:37:59 4:38 11/15/2009 Run Lochau/Pfaender/Bregenz Hill 20.5 km 2:02:06 5:59 11/17/2009 Run Leiblachmündung STS + Sprints 12.2 km 57:35 4:44 11/18/2009 Run Wocherhafen STS + Sprints 8.5 km 40:31 4:46 11/20/2009 Run Lindau steady-state 22.2 km 1:46:06 4:48 11/23/2009 Run Salzburg STS + Sprints 12.0 km 58:34 4:53 11/24/2009 Run Salzburg steady-state 12.0 km 1:00:31 5:03 11/25/2009 Run Salzburg Hill steady-state 13.2 km 1:06:49 5:05 11/28/2009 Bike Hometrainer Default   1:00:08   12/1/2009 Bike Hometrainer Default   1:00:02   12/2/2009 Run Leiblachmündung STS + Sprints 12.2 km 54:53 4:31 12/3/2009 Run Kennelbach&Wolfurt steady-state 16.0 km 1:18:32 4:54 12/5/2009 Run Lochau/Pfaender Snowtrack 50% Hill 15.6 km 1:32:06 5:54 12/7/2009 Run Lindau steady-state 23.9 km 1:49:49 4:36 12/8/2009 Bike Ergometer Default   1:00:07   12/11/2009 Bike Ergometer Default   1:30:27   12/13/2009 Run Lindau steady-state 23.5 km 1:48:21 4:37 12/14/2009 KRANK           12/15/2009 KRANK           12/16/2009 KRANK           12/17/2009 KRANK           12/18/2009 KRANK           12/19/2009 KRANK           12/20/2009 KRANK           12/21/2009 KRANK           12/22/2009 Run Leiblachmündung steady-state 12.7 km 1:06:27 5:14 12/23/2009 Run Leiblachmündung steady-state 12.4 km 1:01:23 4:58 12/25/2009 Run Leiblachmündung STS + Sprints 12.4 km 58:40 4:44 12/27/2009 Run Silvesterlauf Altach Race 12.3 km 48:46 3:59 12/28/2009 Ergometer   Default   1:21:52