Linz Triathlon 2014

polartrainer.com | Mai 2014

Training KW 21 | 2014

Mo: 1h15min run 15km Wienerberg GA1
Di:  30min run 5km Wienerberg UND 3h15min bike Ausfahrt 91km GA1

Mi: 1h15min run Wienerberg 13km GA1
Do: 1h bike 24km Spule GA1 - 149/5, 160/25, 180/30 UND 1h run Koppellauf 10km

Fr: OFF
Sa: OFF

So: 1h swim 2km Amalienbad UND 1h bike Spule locker 140/30,160/30, 140/30 GA1 UND 1h run Wienerberg 13km GA2

Zusammenfassung in Stunden Training:
Total last week: 7h30min
Total this week: 11h15min
Total 2014 before: 148h
Total 2014 now: 159h15min

Training KW 20 | 2014

Mo: 1h run 10km Wienerberg GA1
Di:  1h15min run 13km Wienerberg GA1

Mi: OFF
Do: 1h30min bike 40km Spule GA1 - 120/5, 140/15, 160/15, 180/15, 160/15, 140/15, 120/10

Fr: 1h15min bike Spule 35km GA1 - 120/5, 140/15, 160/15, 180/15, 160/15, 120/10
Sa: OFF

So: 1h swim 2km Amalienbad UND 1h30min bike Spule locker 140/30,160/30, 140/30  GA1

Zusammenfassung in Stunden Training:
Total last week: 9h
Total this week: 7h30min
Total 2014 before: 140h30min
Total 2014 now: 148h

Training KW 19 | 2014

Mo: OFF
Di:  45min run 7km Prater GA1 UND 3h bike 72km GA1

Mi: OFF
Do: 1h15min run 13km Wienerberg GA1

Fr: 1h run 7km Prater REKOM
Sa: 1h run 10km WK Millenium City Run, Time 0:42:04

So: 1h swim 2km Amalienbad UND 1h bike Spule locker 120/30,140/30 GA1

Zusammenfassung in Stunden Training:
Total last week: 37h
Total this week: 9h
Total 2014 before: 131h30min
Total 2014 now: 140h30min

Training KW 18 | 2014 & Mallorca Training Camp 2014

Mallorca Training Camp 27.4. - 4.5.2014 

Sonntag
Ankunft gegen 17:15 Uhr @ Alcúdia Playa de muro
# 1h run 10km GA1 | 550 kcal
# 15min Stabilisationstraining REKOM

Montag
# 1h swim 2km GA1 | 450kcal
# 4h20min bike GA2 - Alcudia-Pollenca-Selva-Inca-(Ironman Strecke)-Sineau-Petra-Son Serra de Marina-Can Picarfort-Alcudia | 109km | 2.775 kcal | 25,17km/h Schnitt | 1.250hM
# 30min run 6km drauflaufen GA2 | 420 kcal
# 15min Stabilisationstraining REKOM

Dienstag
# 4h10min GA2 - Alcudia-Can Picafort-Son Serra de Marina-Petra-Felanitx-San Salvador-Felanitx-Petra-Santa Magalida-Can Picarfort | 110km | 2.562kcal | 26,47km/h Schnitt
# 30min swim 1km GA1 | 225 kcal
# 15min Stabilisationstraining REKOM

Mittwoch
# 30min swim 1km GA1 | 250kcal
# 4h10min bike GA1-2 - Alcudia-Can Picafort-Son Serra de Marina-Petra-San Joan-Montuiri-Porreres-Felanitx-Petra-Santa Magalida-Can Picafort-Alcudia | 107km | 2.238kcal | 26,28km/h Schnitt
# 40min run 8km GA2 drauflaufen | 579kcal
# 30min swim 1km GA1 | 250kcal
# 15min Stabilisationstraining REKOM

Donnerstag
# 30min swim 1km GA1 | 250kcal
# 2h20min bike GA1 - Alcúdia-Can Picafort-Son Serra de Marina-Petra-Son Serra de Marina-Can Picafort-Alcúdia | 63km | 1.270kcal | 26,70km/h Schnitt | 583hM
# 1h run 10km GA1 | 645kcal

Freitag
# 4h30min bike GA2 - Alcudia-Pollenca-Selva-Inca-(Ironman Strecke)-Sineau-Petra-Son Serra de Marina-Can Picarfort-Alcudia | 109km | 2.575 kcal | 24,60km/h Schnitt | 1.249hM
# 30min swim 1km GA1 | 250kcal
# 15min Stabilisationstraining REKOM

Samstag
# 4h50min bike GA1-2 - Alcúdia-Santa Magalida-Petra-San Joan-Montuiri-Porreres-Felanitx-San Salvador-Felanitx-Petra-Son Serra de Marina-Can Picafort-Alcúdia |  121km | 2.654kcal | 25,3km/h Schnitt | 1.076hM
#45min run 7km GA1 drauflaufen | 481kcal
# 30min swim 1km GA1 | 250kcal
# 15min Stabilisationstraining REKOM

Sonntag
# 4h10min bike GA1-2 -Alcúdia-can Picafort-Muro-Llubi-Sineu-Lloret-Montuiri-Porerres-Vilafranca-Felanitx-Petra-Son Serra-Can Picafort-Alcúdia | 107km | 2.011kcal | 25,5km/h Schnitt
# 30min run 5km GA1 drauflaufen | 316kcal

Abfahrt 17 Uhr

Zusammenfassung Training Camp:
bike time - 28h30min
bike km - 726km
run time - 4h30min
run km - 46km
swim time - 4h
swim km - 8km
kcal total - 20.001
km total - 780
time total- 37h


Zusammenfassung in Stunden Training:
Total last week: 8h
Total this week: 37h
Total 2014 before: 94h30min
Total 2014 now: 131h30min