Athlete page of ToPoDD
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Activity data of ToPoDD

Total distance: 39 325,10 km Number of activities: 2776x ToPoDD
Total duration: 125d 05:56:02

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March, 2024, 9. Week

Temp. Type Distance Duration Pace avg. HR Elev. Title HR Power TRIMP VO2max Cadence Power VO2max AE (Pw) Equipment RPE
01.03  Fri 9 °C M 27,38 km 1:49:25 4:00/km 146 bpm 66 m 20k M-Effort 210 184 spm 306 W 63,43 2,10 Nike Alphafly Next% 15
02.03  Sat
03.03  Sun 11 °C WA 3,27 km 15:13 4:39/km 130 bpm 35 m WU + Strides 20 174 spm 274 W 62,91 2,11 ASICS Tartheredge 11
11 °C WK 8,70 km 31:10 3:35/km 157 bpm 87 m Radebeuler Winter... 76 192 spm 348 W 66,55 2,21 ASICS Tartheredge 14
04.03  Mon 8 °C BS 10,50 km 48:23 4:36/km 126 bpm 73 m Easy + 6 Hill Spr... 58 178 spm 274 W 65,92 2,17 Nike Pegasus 38 9
05.03  Tue 6 °C 18,87 km 53:40 21,1 km/h 103 bpm 22 m AW hin 37 51 W 0,47 Böttcher Dakkar Rohloff 10
5 °C T 19,75 km 1:19:38 4:02/km 141 bpm 32 m 4*3km @CP (2‘ jog) 145 182 spm 305 W 65,77 2,16 Nike Zoom Fly 5 16
06.03  Wed 2 °C RG 18,43 km 1:27:45 4:46/km 121 bpm 47 m Easy (slow) 97 180 spm 260 W 65,17 2,14 ASICS Glide Ride 2 9
2 °C 17,97 km 50:01 21,6 km/h 96 bpm 37 m AW zurück 30 54 W 0,56 Böttcher Dakkar Rohloff 11
07.03  Thu 0 °C RP 9,96 km 45:26 4:34/km 122 bpm 38 m Easy + 3 * 200 fast 51 178 spm 274 W 68,26 2,25 Adidas SL20 v2 11
08.03  Fri 4 °C IT 16,83 km 1:12:07 4:17/km 138 bpm 64 m 8*1k @5k 120 180 spm 299 W 63,11 2,17 Adidas Takumi Sen 8 16
09.03  Sat
10.03  Sun 10 °C LL 40,11 km 2:47:56 4:11/km 138 bpm 87 m 2h Easy+20’ MP-7%... 274 182 spm 295 W 64,68 2,14 Adidas Adizero Adios Pro 3 15
11.03  Mon 8 °C BS 10,47 km 48:25 4:37/km 122 bpm 73 m Easy + 6 Hill Spr... 53 176 spm 276 W 68,23 2,26 ASICS Nova Blast 2 10
12.03  Tue 7 °C 18,32 km 50:29 21,8 km/h 97 bpm 18 m AW hin 30 56 W 0,54 Böttcher Dakkar Rohloff 11
8 °C T 19,79 km 1:20:18 4:03/km 140 bpm 46 m 3*4km @CP 145 184 spm 307 W 66,07 2,19 Adidas Adizero Adios Pro 2 17
13.03  Wed 7 °C 17,65 km 53:13 19,9 km/h 90 bpm 39 m AW zurück 25 46 W 0,51 Böttcher Dakkar Rohloff 9
14.03  Thu 9 °C RG 18,17 km 1:26:28 4:46/km 118 bpm 37 m Reg->Easy 84 178 spm 264 W 67,08 2,24 Nike Pegasus 38 11
15.03  Fri 11 °C IT 17,83 km 1:12:37 4:04/km 142 bpm 72 m 5*2k @10k 136 182 spm 314 W 64,69 2,21 Adidas Takumi Sen 8 16
16.03  Sat 5 °C RP 9,76 km 43:15 4:26/km 126 bpm 33 m Easy + 3*200 52 180 spm 284 W 67,94 2,25 Adidas SL20 v2 11
17.03  Sun 6 °C LL 36,87 km 2:29:00 4:02/km 142 bpm 77 m 32km Steady 254 184 spm 301 W 64,95 2,04 Nike Zoom Fly 5 15
18.03  Mon 2 °C BS 10,41 km 48:19 4:38/km 124 bpm 51 m Easy + 4 Hill Spr... 56 174 spm 275 W 66,02 2,22 ASICS Nova Blast 2 9
19.03  Tue 2 °C 18,97 km 58:34 19,4 km/h 101 bpm 30 m AW hin 38 44 W 0,41 Böttcher Dakkar Rohloff 9
6 °C T 15,71 km 1:02:19 3:58/km 140 bpm 30 m 6*Mile @CP 109 182 spm 302 W 67,90 2,16 Nike Vaporfly Next% 2 16
20.03  Wed 8 °C RG 16,37 km 1:19:21 4:51/km 118 bpm 41 m Reg-Lauf 79 180 spm 261 W 65,66 2,21 ASICS Glide Ride 2 7
15 °C RG 2,00 km 10:00 5:00/km Reg-Lauf (fehlend... 12 ASICS Glide Ride 2 7
8 °C 18,04 km 51:25 21,1 km/h 98 bpm 44 m AW zurück 30 54 W 0,54 Böttcher Dakkar Rohloff 10
21.03  Thu 8 °C IT 12,21 km 57:17 4:41/km 127 bpm 25 m 3*1k @10k-Effort 76 174 spm 269 W 62,46 2,12 ASICS Magic Speed 13
22.03  Fri
23.03  Sat 4 °C RG 6,64 km 32:13 4:51/km 126 bpm 20 m Reg-Lauf + 3 Stri... 38 174 spm 263 W 60,64 2,09 ASICS Nova Blast 2 9
24.03  Sun 6 °C WA 3,78 km 19:19 5:07/km 120 bpm 6 m Warm-up Programm 21 162 spm 245 W 60,12 2,04 Nike Vaporfly Next% 2 - black 11
6 °C WK 10,01 km 33:23 3:20/km 162 bpm 24 m City Lauf Dresden... 90 196 spm 362 W 67,75 2,23 Nike Vaporfly Next% 2 - black 18
25.03  Mon 2 °C LL 25,99 km 1:56:54 4:30/km 129 bpm 55 m LL - Post Race (2... 149 178 spm 280 W 64,58 2,17 Nike Zoom Fly 5 10
26.03  Tue 6 °C 18,78 km 1:00:54 18,5 km/h 100 bpm 27 m AW hin 38 36 W 0,35 Böttcher Dakkar Rohloff 11
9 °C RG 15,85 km 1:11:40 4:31/km 123 bpm 25 m Reg->Easy 78 178 spm 274 W 68,05 2,22 Nike Pegasus 38 9
27.03  Wed 11 °C RG 18,59 km 1:28:12 4:45/km 121 bpm 40 m Reg->Easy 93 180 spm 275 W 65,35 2,27 ASICS Nova Blast 2 9
13 °C 17,66 km 49:58 21,2 km/h 92 bpm 42 m AW zurück 24 55 W 0,59 Böttcher Dakkar Rohloff 10
28.03  Thu 7 °C T 21,31 km 1:24:53 3:59/km 141 bpm 37 m 3*5km @LT 152 184 spm 292 W 66,70 2,07 Adidas Adizero Adios Pro 3 18
29.03  Fri 15 °C 8,83 km 1:00:15 8,8 km/h 70 bpm 19 m Radbegleitung Ann... 11 11 W 0,13 Böttcher Dakkar Rohloff 6
12 °C BS 10,58 km 47:58 4:32/km 121 bpm 68 m Easy + 6 Hill Spr... 48 178 spm 275 W 70,43 2,27 Adidas SL20 v2 9
30.03  Sat
31.03  Sun 14 °C LL 36,72 km 2:31:08 4:07/km 137 bpm 90 m 19k Easy + 15k MP... 255 182 spm 296 W 66,77 2,16 Nike Alphafly Next% 17
29x Laufen 7 °C 473,99 km 1d 10:00:02 4:18/km 132 bpm 1 379 m 3031 180 spm 288 W 66,07 2,17
9x Radfahren 7 °C 155,09 km 8:08:29 19,0 km/h 93 bpm 278 m 263 44 W 0,45

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