Activity data of ToPoDD

Total distance:	39 202,69 km	Number of activities:	2766x
Total duration:	124d 20:30:54

All years
2024	84x	83 km 359 km	6 °C	1 288,04 km -	3d 22:39:06	4:25/km	133 bpm	4 847 m	8365	178 spm	284 W	64,42	2,13
2023	243x	73 km 320 km	11 °C	3 838,89 km -	11d 14:24:47	4:21/km	134 bpm	14 128 m	26067	180 spm	286 W	64,95	2,13
2022	254x	64 km 279 km	9 °C	3 348,03 km -	10d 12:57:05	4:32/km	133 bpm	11 007 m	24227	176 spm	273 W	62,35	2,05
2021	269x	64 km 280 km	13 °C	3 355,29 km -	10d 23:27:33	4:43/km	133 bpm	13 279 m	22759	174 spm	271 W	63,15	2,03
2020	282x	72 km 311 km	17 °C	3 733,88 km -	12d 02:47:12	4:40/km	134 bpm	9 190 m	25559	174 spm	275 W	63,08	2,04
2019	275x	55 km 238 km	20 °C	2 851,12 km -	9d 08:52:05	4:44/km	136 bpm	6 763 m	20519	176 spm	282 W	59,98	2,07
2018	262x	66 km 288 km	14 °C	3 450,11 km -	11d 04:14:02	4:40/km	135 bpm	8 493 m	23283	180 spm	37 W	62,09	0,24
2017	221x	52 km 226 km	11 °C	2 711,13 km -	8d 18:57:16	4:40/km	138 bpm	8 105 m	18244	176 spm	37 W	62,24	0,23
2016	71x	18 km 78 km	11 °C	934,50 km -	3d 06:56:30	5:04/km	141 bpm	10 030 m	6953	168 spm	50 W	54,50	0,29
2015	44x	17 km 75 km	21 °C	499,03 km -	1d 18:48:45	5:09/km	168 bpm	2 270 m	4484		380 W	55,25	2,26

	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024
5,0 km	---	---	18:17 1x	17:38 1x	16:56 4x	16:36 1x	---	16:35 1x	---	---
10,0 km	39:34 3x	39:10 1x	35:01 2x	35:01 3x	34:39 2x	34:12 2x	34:25 2x	34:23 1x	33:06 1x	33:23 1x
21,1 km	---	1:24:24 2x	1:17:21 2x	1:17:38 2x	1:15:36 3x	1:15:42 2x	---	1:13:09 1x	1:12:27 3x	1:12:05 1x
42,2 km	---	---	---	2:40:30 1x	---	---	2:39:02 1x	2:32:05 1x	2:29:37 2x	---
In total	4x	5x	9x	12x	12x	8x	6x	8x	10x	3x

January, 2020, 1. Week

		Temp.	Type	Distance	Duration	Pace	avg. HR	Elev.	Title	HR	Power	TRIMP	VO₂max	Cadence	Power	VO₂max	AE (Pw)	Equipment	RPE
	01.01 Wed		DL	12,45 km	1:00:00	4:49/km	122 bpm		GA1			62		182 spm	260 W	65,12	2,13	ASICS Gel-DS Trainer 22 Neutral	11
	02.01 Thu
	03.01 Fri	10 °C	RP	10,60 km	56:40	5:21/km	135 bpm	26 m	6*400 @69s			85		164 spm	238 W	51,02	1,76	ASICS Gel-DS Trainer 22 Neutral	17
		14 °C		10,17 km	2:45:01	3,7 km/h	99 bpm	179 m	Point Lobos State...			100		110 spm	89 W		0,74
	04.01 Sat	10 °C		11,65 km	3:05:31	3,8 km/h	103 bpm	348 m	Redwood Regional ...			126		108 spm	89 W		0,76
	05.01 Sun	16 °C	M	21,78 km	1:27:43	4:02/km	158 bpm	13 m	LL (21k) inkl. 10...			209		188 spm	311 W	57,95	1,97	ASICS Noosa FF 2	15
	06.01 Mon		BS	12,11 km	59:45	4:56/km	128 bpm	50 m	Rec + 10 Hill Spr...			73		178 spm	254 W	61,28	1,98	Puma SPEED NETFIT 2	11
	07.01 Tue
	08.01 Wed	15 °C	IT	12,84 km	1:04:26	5:01/km	142 bpm	3 m	10*400 @3k (3:07)...			114		170 spm	260 W	51,29	1,83	Nike Zoom Fly SP	16
	09.01 Thu		RG	12,00 km	57:32	4:48/km	128 bpm		Rec (LB)			69		180 spm	263 W	61,90	2,05	Puma SPEED NETFIT 2	9
	10.01 Fri
	11.01 Sat	12 °C	RP	16,24 km	1:22:17	5:04/km	143 bpm	3 m	20*200 @Mile Pace...			146		166 spm	251 W	50,13	1,76	ASICS Gel-DS Trainer 22 Neutral	15
	12.01 Sun	14 °C	LL	32,21 km	2:23:43	4:28/km	136 bpm	10 m	LL (32k)			209		182 spm	286 W	62,78	2,10	adidas Ultra Boost Parley	14
	13.01 Mon		Inter		1:04:37		75 bpm		Core, Stretch, Roll			18							15
	14.01 Tue		BS	10,01 km	50:18	5:01/km	129 bpm		Reg + 10 Hill Spr...			63		178 spm	250 W	57,86	1,94	Puma SPEED NETFIT 2	11
	15.01 Wed		DL	15,01 km	1:12:20	4:49/km	130 bpm		Easy progressive ...			92		178 spm	261 W	60,36	2,01	ASICS fuzeX Lyte 2	13
	16.01 Thu	19 °C	IT	15,73 km	1:16:13	4:51/km	138 bpm	1 m	6*1k @3:20, 2:30 TP			128		172 spm	268 W	55,52	1,94	Nike Zoom Fly SP	17
	17.01 Fri	18 °C	RG	10,07 km	51:05	5:04/km	125 bpm		Reg-Lauf			58		174 spm	261 W	59,32	2,09	Nike Pegasus 35 Shield	8
	18.01 Sat	19 °C	WA	2,69 km	13:56	5:11/km	131 bpm		WU			18		170 spm	256 W	54,49	1,95	Nike Zoom Fly FK	9
		19 °C	WK	4,85 km	16:38	3:26/km	173 bpm		We are Houston 5k			53		198 spm	363 W	61,17	2,10	Nike Zoom Fly FK	19
		19 °C	RG	5,01 km	27:13	5:26/km	115 bpm		Reg-Lauf			24		172 spm	236 W	59,99	2,05	ASICS Cumulus 19	7
				0,02 km	17:02	0,1 km/h	87 bpm		Strength			7		41 rpm	52 W		0,01		13
	19.01 Sun	10 °C	LL	27,01 km	2:06:07	4:40/km	132 bpm	25 m	LL (27k)			169		180 spm	280 W	61,88	2,12	adidas Ultra Boost Parley	13
	20.01 Mon		BS	10,03 km	49:47	4:58/km	124 bpm	50 m	Reg + 10 Hill Sri...			56		176 spm	253 W	63,50	2,04	Puma SPEED NETFIT 2	9
	21.01 Tue	10 °C	IT	16,59 km	1:15:21	4:33/km	142 bpm	15 m	8*1k @3:28, 2:30 ...			135		178 spm	287 W	58,28	2,02	ASICS Gel-DS Trainer 22 Neutral	15
	22.01 Wed
	23.01 Thu		DL	14,54 km	1:04:50	4:28/km	133 bpm		Easy + 1k @M (3:40)			89		180 spm	279 W	64,59	2,10	ASICS fuzeX Lyte 2	12
	24.01 Fri	12 °C	BIL	13,83 km	1:08:39	4:58/km	140 bpm	6 m	25*30/30s (3:07/5...			116		170 spm	260 W	52,99	1,86	Nike Zoom Fly SP	17
	25.01 Sat	17 °C	DL	18,01 km	1:21:02	4:30/km	141 bpm	2 m	18k progressiv			132		182 spm	291 W	59,23	2,06	Nike Pegasus 35 Shield	13
	26.01 Sun	22 °C	M	35,66 km	2:32:32	4:17/km	144 bpm	4 m	LR w/ 15k @M-Pace...			274		184 spm	296 W	61,25	2,06	adidas Ultra Boost Parley	16
	27.01 Mon		BS	10,01 km	51:01	5:06/km	127 bpm		Reg + 10 Hill Spr...			61		176 spm	247 W	57,94	1,94	Puma SPEED NETFIT 2	12
	28.01 Tue				43:05		81 bpm		OK + Core			15							13
	29.01 Wed
	30.01 Thu	12 °C	T	16,12 km	1:07:52	4:13/km	150 bpm	3 m	6*1 Mile @3:35, 9...			141		182 spm	309 W	59,00	2,06	ASICS Noosa FF 2	15
	31.01 Fri
24x Laufen		14 °C		355,40 km	1d 03:37:00	4:40/km	136 bpm	211 m				2576		178 spm	274 W	61,49	2,01
1x Body Weight Training					1:04:37		75 bpm					18
2x Wandern		11 °C		21,82 km	5:50:32	3,7 km/h	101 bpm	527 m				226		108 spm	89 W		0,74
2x Krafttraining				0,02 km	1:00:07	0,1 km/h	82 bpm					22		41 rpm	52 W		0,01