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January, 2021, 53. Week

				Type	Time		Distance	Duration	Pace	Title		Elev.	Energy	avg. HR	VO₂max	VO₂max	VO₂max (file)	Recovery time	TRIMP	Cadence	Power	Stride length	Ground contact	Temp.		Tags	TE	RPE	Grad.	HI	Flight time	Flight ratio	EI	RE	a1 > AeT	a1 < AnT		PE
	01.01 Fri			DL	13:06		3,38 km	14:54	4:24/km	Auf zum Startpunkt		+29/-34 m	158 kcal	77 %		59,66			24	188 spm	269 W	1,21 m	249 ms	2 °C					1,9 %		70 ms	22,0 %	0,84	0,92				32,2
				DL	13:25		21,11 km	1:48:03	5:07/km	HM Support Run		+88/-93 m	1.023 kcal	72 %		54,36			133	180 spm	226 W	1,09 m	268 ms	2 °C					0,9 %		65 ms	19,6 %	0,86	0,94				25,8
				DL	15:24		6,17 km	34:56	5:40/km	Abkühlen		+31/-35 m	303 kcal	69 %		50,86			39	178 spm	212 W	0,99 m	274 ms	3 °C					1,1 %		63 ms	18,7 %	0,83	0,91				36,6
	02.01 Sat
	03.01 Sun
	04.01 Mon
	05.01 Tue
	06.01 Wed
	07.01 Thu
	08.01 Fri			DL	16:45		16,23 km	1:10:18	4:20/km	Laufpause zuende,...		+158/-171 m	825 kcal	82 %		56,06			142	186 spm	269 W	1,24 m	257 ms	1 °C					2,0 %		66 ms	20,3 %	0,86	0,94				53,5
	09.01 Sat
	10.01 Sun			DL	14:02		18,20 km	1:20:05	4:24/km	Am Rhein rennen		+95/-102 m	960 kcal	84 %		53,16			173	188 spm	265 W	1,21 m	258 ms	3 °C					1,1 %		61 ms	19,2 %	0,86	0,94				62,3
	11.01 Mon
	12.01 Tue
	13.01 Wed			DL	14:43		20,09 km	1:28:39	4:25/km	Stadtrundlauf		+85/-96 m	1.062 kcal	83 %		53,41			190	188 spm	265 W	1,21 m	254 ms	4 °C					0,9 %		65 ms	20,4 %	0,86	0,95				62,0
	14.01 Thu
	15.01 Fri			DL	14:03		18,23 km	1:20:07	4:24/km	Frostige Rennerei		+156/-169 m	850 kcal	82 %		54,99			150	188 spm	267 W	1,21 m	258 ms	1 °C					1,8 %		61 ms	19,2 %	0,85	0,94				63,8
	16.01 Sat
	17.01 Sun
	18.01 Mon
	19.01 Tue
	20.01 Wed
	21.01 Thu
	22.01 Fri
	23.01 Sat
	24.01 Sun
	25.01 Mon
	26.01 Tue
	27.01 Wed			DL	14:57		10,02 km	42:10	4:12/km	Wieder reinkommen		+119/-125 m	543 kcal	87 %		52,95			109	186 spm	277 W	1,28 m	254 ms	4 °C					2,4 %		69 ms	21,3 %	0,86	0,95				84,1
	28.01 Thu
	29.01 Fri			DL	15:31		16,80 km	1:17:43	4:38/km	Frühling!!!		+153/-153 m	967 kcal	85 %		49,29			177	184 spm	252 W	1,17 m	263 ms	7 °C					1,8 %		63 ms	19,3 %	0,86	0,95				69,6
	30.01 Sat
	31.01 Sun
9x Laufen							130,23 km	9:56:55	4:35/km			+914/-978 m	6.691 kcal	80 %		53,51			1137	184 spm	254 W	1,17 m	260 ms	3 °C														55,0

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