09.07 |  | 5 Min Stretching | Lyss |
09.07 |  | Zeit 2:00:49, Distanz 61.93 km, Ø Speed 30.8 km/h (max Speed 49.0 km/h), 229 pos/239 neg Höhenmeter, Ø HF 135 bpm (80 %), Ø Trittfrequenz 96 rpm, Ø Atemfrequenz 33 brpm, 1'432 kcal | Lyss, Biel, Erlach, Lüscherz, Aarberg |
08.07 |  | 5 Min Stretching | Bern |
08.07 |  | 60 Min Kraft | Bern |
07.07 |  | 5 Min Stretching | Bern |
07.07 |  | INT 5 x 10 Min (P = 5 Min) - Zeit 1:30:00, Distanz 39.41 km, Ø Pace 26.3 km/h, Ø HF 106 bpm (63 %), 646 kcal; Liegeergometer | Bern |
06.07 |  | 5 Min Stretching | Lyss |
06.07 |  | 50 Min Kraft | Bern |
06.07 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
05.07 |  | 5 Min Stretching | Lyss |
05.07 |  | Zeit 2:55:43, Distanz 90.29 km, Ø Speed 30.8 km/h (max Speed 47.7 km/h), 344 pos/346 neg Höhenmeter, Ø HF 134 bpm (79 %), Ø Trittfrequenz 96 rpm, Ø Atemfrequenz 33 brpm, 1'994 kcal | Lyss, Murten, Vully, Ligerz, Biel |
02.07 |  | 5 Min Stretching | Lyss |
02.07 |  | Zeit 1:58:00, Distanz 61.80 km, Ø Speed 31.4 km/h (max Speed 50.9 km/h), 224 pos/229 neg Höhenmeter, Ø HF 139 bpm (82 %), Ø Trittfrequenz 96 rpm, Ø Atemfrequenz 34 brpm, 1'480 kcal | Lyss, Biel, Erlach, Lüscherz, Aarberg |
01.07 |  | 5 Min Stretching | Bern |
01.07 |  | 50 Min Kraft | Bern |
01.07 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
30.06 |  | 5 Min Stretching | Bern |
30.06 |  | GA1 - Zeit 0:50:00, Distanz 10'453 m, Ø Pace 2:24 min/500 m, Ø HF 128 bpm (76 %), 593 kcal, Niveau 5 | Bern |
29.06 |  | 5 Min Stretching | Lyss |
29.06 |  | Zeit 1:59:52, Distanz 61.91 km, Ø Speed 31.0 km/h (max Speed 52.3 km/h), 218 pos/225 neg Höhenmeter, Ø HF 137 bpm (81 %), Ø Trittfrequenz 97 rpm, Ø Atemfrequenz 34 brpm, 1'360 kcal | Lyss, Biel, Erlach, Lüscherz, Aarberg |
27.06 |  | 5 Min Stretching | Lyss |
27.06 |  | Zeit 2:51:22, Distanz 86.94 km, Ø Speed 30.4 km/h (max Speed 52.0 km/h), 416 pos/433 neg Höhenmeter, Ø HF 136 bpm (80 %), Ø Trittfrequenz 94 rpm, Ø Atemfrequenz 33 brpm, 2'022 kcal | Lyss, Murten, Vully, Erlach, Lüscherz |
26.06 |  | 5 Min Stretching | Bern |
26.06 |  | 50 Min Kraft | Bern |
26.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
24.06 |  | 5 Min Stretching | Bern |
24.06 |  | 50 Min Kraft | Bern |
24.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
23.06 |  | 5 Min Stretching | Bern |
23.06 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 52.52 km, Ø Pace 26.3 km/h, Ø HF 109 bpm (64 %), 828 kcal; Liegeergometer | Bern |
22.06 |  | 5 Min Stretching | Lyss |
22.06 |  | 60 Min Kraft | Lyss |
22.06 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
21.06 |  | 5 Min Stretching | Lyss |
21.06 |  | 60 Min Kraft | Lyss |
21.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
20.06 |  | 5 Min Stretching | Lyss |
20.06 |  | Zeit 2:01:11, Distanz 61.73 km, Ø Speed 30.6 km/h (max Speed 50.8 km/h), 228 pos/235 neg Höhenmeter, Ø HF 131 bpm (78 %), Ø Trittfrequenz 94 rpm, Ø Atemfrequenz 32 brpm, 1'360 kcal | Lyss, Biel, Erlach, Aarberg |
18.06 |  | 5 Min Stretching | Lyss |
18.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
17.06 |  | 5 Min Stretching | Bern |
17.06 |  | GA1 - Zeit 1:30:00, Distanz 39.66 km, Ø Pace 26.4 km/h, Ø HF 108 bpm (64 %), 627 kcal; Liegeergometer | Bern |
16.06 |  | 5 Min Stretching | Bern |
16.06 |  | 60 Min Kraft | Bern |
16.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
15.06 |  | 5 Min Stretching | Lyss |
15.06 |  | Zeit 2:37:34, Distanz 80.54 km, Ø Speed 30.7 km/h (max Speed 64.1 km/h), 404 pos/400 neg Höhenmeter, Ø HF 138 bpm (82 %), Ø Trittfrequenz 94 rpm, Ø Atemfrequenz 34 brpm, 1'925 kcal | Lyss, Büren a.A., Biel, Erlach, Kerzers |
13.06 |  | 5 Min Stretching | Lyss |
13.06 |  | Zeit 2:01:15, Distanz 61.80 km, Ø Speed 30.6 km/h (max Speed 48.3 km/h), 233 pos/240 neg Höhenmeter, Ø HF 139 bpm (82 %), Ø Trittfrequenz 96 rpm, Ø Atemfrequenz 33 brpm, 1'595 kcal | Lyss, Biel, Erlach, Aarberg |
12.06 |  | 5 Min Stretching | Bern |
12.06 |  | 60 Min Kraft | Bern |
12.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
11.06 |  | 5 Min Stretching | Bern |
11.06 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 53.36 km, Ø Pace 26.7 km/h, Ø HF 110 bpm (65 %), 834 kcal; Liegeergometer | Bern |
10.06 |  | 5 Min Stretching | Bern |
10.06 |  | 50 Min Kraft | Bern |
10.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
08.06 |  | 5 Min Stretching | Lyss |
08.06 |  | Zeit 4:04:27, Distanz 110.57 km, Ø Speed 27.1 km/h (max Speed 50.6 km/h), 841 pos/852 neg Höhenmeter, Ø HF 131 bpm (78 %), Ø Trittfrequenz 91 rpm, Ø Atemfrequenz 32 brpm, 2'667 kcal | Lyss, Solothurn, Langenthal, Burgdorf, Lyssach |
07.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
05.06 |  | 5 Min Stretching | Bern |
05.06 |  | GA1 - Zeit 1:30:00, Distanz 40.01 km, Ø Pace 26.7 km/h, Ø HF 113 bpm (67 %), 720 kcal; Liegeergometer | Bern |
04.06 |  | 5 Min Stretching | Bern |
04.06 |  | 50 Min Kraft | Bern |
04.06 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
03.06 |  | 5 Min Stretching | Bern |
03.06 |  | GA1 - Zeit 0:30:00, Distanz 6'475 m, Ø Pace 2:19 min/500 m, Ø HF 141 bpm (83 %), 422 kcal, Niveau 5 | Bern |
03.06 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Bern |
02.06 |  | 5 Min Stretching | Bern |
02.06 |  | GA1 - Zeit 0:30:00, Distanz 6'438 m, Ø Pace 2:20 min/500 m, Ø HF 133 bpm (79 %), 400 kcal, Niveau 5 | Bern |
02.06 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Bern |
01.06 |  | 5 Min Stretching | Lyss |
01.06 |  | Zeit 1:59:40, Distanz 61.96 km, Ø Speed 31.1 km/h (max Speed 53.5 km/h), 228 pos/221 neg Höhenmeter, Ø HF 141 bpm (83 %), Ø Trittfrequenz 96 rpm, Ø Atemfrequenz 35 brpm, 1'601 kcal | Lyss, Biel, Erlach, Aarberg |
31.05 |  | 5 Min Stretching | Lyss |
31.05 |  | 60 Min Kraft | Lyss |
31.05 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
30.05 |  | 5 Min Stretching | Lyss |
30.05 |  | Zeit 2:05:04, Distanz 61.57 km, Ø Speed 29.5 km/h (max Speed 53.5 km/h), 242 pos/242 neg Höhenmeter, Ø HF 134 bpm (79 %), Ø Trittfrequenz 94 rpm, Ø Atemfrequenz 32 brpm, 1'498 kcal | Lyss, Biel, Erlach, Aarberg |
29.05 |  | 5 Min Stretching | Lyss |
29.05 |  | 60 Min Kraft | Lyss |
29.05 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
27.05 |  | 5 Min Stretching | Bern |
27.05 |  | 60 Min Kraft | Bern |
26.05 |  | 5 Min Stretching | Bern |
26.05 |  | GA1 - Zeit 0:27:42, Distanz 5'916 m, Ø Pace 2:20 min/500 m, Ø HF 133 bpm (79 %), 369 kcal, Niveau 5 | Bern |
25.05 |  | 5 Min Stretching | Lyss |
25.05 |  | 60 Min Kraft | Lyss |
25.05 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
24.05 |  | 5 Min Stretching | Lyss |
24.05 |  | 60 Min Kraft | Lyss |
24.05 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
22.05 |  | 5 Min Stretching | Bern |
22.05 |  | GA1 - Zeit 0:30:00, Distanz 6'433 m, Ø Pace 2:20 min/500 m, Ø HF 137 bpm (81 %), 411 kcal, Niveau 5 | Bern |
22.05 |  | 40 Min Kraft | Bern |
18.05 |  | 5 Min Stretching | Lyss |
18.05 |  | Zeit 3:32:09, Distanz 102.93 km, Ø Speed 29.1 km/h (max Speed 54.7 km/h), 662 pos/661 neg Höhenmeter, Ø HF 136 bpm (80 %), Ø Trittfrequenz 93 rpm, Ø Atemfrequenz 34 brpm, 2'508 kcal | Lyss, Biberen, Murten, Vully, Erlach |
16.05 |  | Zeit 1:10:00, Distanz 12.27 km, Ø Pace 5:42 min/km, Ø HF 127 bpm (75 %), 40 pos/44 neg Höhenmeter, 881 kcal | Murten, Sugiez |
15.05 |  | Zeit 0:40:08, Distanz 6.59 km, Ø Pace 6:05 min/km, Ø HF 126 bpm (75 %), 34 pos/38 neg Höhenmeter, 492 kcal | Murten |
14.05 |  | 5 Min Stretching | Lyss |
14.05 |  | Zeit 3:10:34, Distanz 92.21 km, Ø Speed 29.0 km/h (max Speed 60.1 km/h), 574 pos/557 neg Höhenmeter, Ø HF 140 bpm (82 %), Ø Trittfrequenz 90 rpm, Ø Atemfrequenz 34 brpm, 2'301 kcal | Lyss, Biberen, Murten, Vully, Erlach |
13.05 |  | 5 Min Stretching | Bern |
13.05 |  | GA1 - Zeit 0:10:00, Distanz 2'210 m, Ø Pace 2:16 min/500 m, Ø HF 133 bpm (78 %), 130 kcal, Niveau 5 | Bern |
13.05 |  | 60 Min Kraft | Bern |
12.05 |  | 5 Min Stretching | Bern |
12.05 |  | INT 5 x 10 Min (P = 5 Min) - Zeit 1:30:00, Distanz 38.31 km, Ø Pace 25.5 km/h, Ø HF 114 bpm (67 %), 678 kcal; Liegeergometer | Bern |
12.05 |  | 5 Min Stretching | Bern |
12.05 |  | 60 Min Kraft | Bern |
11.05 |  | 5 Min Stretching | Lyss |
11.05 |  | 60 Min Kraft | Lyss |
08.05 |  | 5 Min Stretching | Bern |
08.05 |  | Zeit 1:04:15, Distanz 12.16 km, Ø Pace 5:17 min/km, Ø HF 138 bpm (81 %), 123 pos/125 neg Höhenmeter, 891 kcal | Bern, Worblaufen |
07.05 |  | 5 Min Stretching | Bern |
07.05 |  | INT 6 x 10 Min (P = 5 Min) - Zeit 1:45:00, Distanz 45.50 km, Ø Pace 26.0 km/h, Ø HF 116 bpm (68 %), 931 kcal; Liegeergometer | Bern |
05.05 |  | 5 Min Stretching | Bern |
05.05 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 53.34 km, Ø Pace 26.7 km/h, Ø HF 114 bpm (67 %), 951 kcal; Liegeergometer | Bern |
04.05 |  | 5 Min Stretching | Lyss |
04.05 |  | 60 Min Kraft | Lyss |
04.05 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
02.05 |  | 5 Min Stretching | Lyss |
02.05 |  | 50 Min Planks, Sit-ups, Rückenstrecker | Lyss |
01.05 |  | 50 Min Planks, Sit-ups, Rückenstrecker | Lyss |
30.04 |  | 5 Min Stretching | Lyss |
30.04 |  | Zeit 3:07:44, Distanz 92.28 km, Ø Speed 29.5 km/h (max Speed 60.0 km/h), 571 pos/555 neg Höhenmeter, Ø HF 139 bpm (82 %), Ø Trittfrequenz 91 rpm, Ø Atemfrequenz 32 brpm, 2'285 kcal | Lyss, Biberen, Murten, Vully, Erlach |
29.04 |  | 5 Min Stretching | Bern |
29.04 |  | 60 Min Kraft | Bern |
28.04 |  | 5 Min Stretching | Lyss |
28.04 |  | INT 8 x 5 Min (P = 5 Min) - Zeit 1:30:00, Distanz 39.47 km, Ø Pace 26.3 km/h, Ø HF 113 bpm (66 %), 699 kcal; Liegeergometer | Bern |
27.04 |  | 5 Min Stretching | Lyss |
27.04 |  | Zeit 2:55:25, Distanz 80.22 km, Ø Speed 27.4 km/h (max Speed 63.6 km/h), 843 pos/888 neg Höhenmeter, Ø HF - bpm (- %), Ø Trittfrequenz 84 rpm, Ø Atemfrequenz - brpm, 2'730 kcal | Lyss, Laupen, Wohlen, Frienisberg, Aarberg |
26.04 |  | 5 Min Stretching | Lyss |
26.04 |  | Zeit 1:13:03, Distanz 13.72 km, Ø Pace 5:19 min/km, Ø HF 131 bpm (77 %), 230 pos/236 neg Höhenmeter, 970 kcal | Lyss, Dreihubelwald |
25.04 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
22.04 |  | 5 Min Stretching | Bern |
22.04 |  | 60 Min Kraft | Bern |
22.04 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Bern |
21.04 |  | 5 Min Stretching | Lyss |
21.04 |  | Zeit 1:44:15, Distanz 21.30 km, Ø Pace 4:54 min/km, Ø HF 143 bpm (84 %), 290 pos/304 neg Höhenmeter, 1'513 kcal | Lyss, Rapperswil, Scheunenberg |
19.04 |  | 5 Min Stretching | Lyss |
19.04 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
19.04 |  | 60 Min Kraft | Lyss |
18.04 |  | 5 Min Stretching | Lyss |
18.04 |  | Zeit 1:18:22, Distanz 16.09 km, Ø Pace 4:52 min/km, Ø HF 143 bpm (84 %), 257 pos/253 neg Höhenmeter, 1'156 kcal | Lyss, Dreihubelwald |
16.04 |  | INT 8 x 5 Min (P = 5 Min) - Zeit 1:30:00, Distanz 39.54 km, Ø Pace 26.4 km/h, Ø HF 109 bpm (64 %), 718 kcal; Liegeergometer | Bern |
14.04 |  | 5 Min Stretching | Lyss |
14.04 |  | Zeit 1:13:16, Distanz 14.73 km, Ø Pace 4:58 min/km, Ø HF 141 bpm (82 %), 209 pos/220 neg Höhenmeter, 1'060 kcal | Lyss, Dreihubelwald |
13.04 |  | 5 Min Stretching | Lyss |
13.04 |  | 60 Min Kraft | Lyss |
13.04 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
11.04 |  | 5 Min Stretching | Lyss |
11.04 |  | Zeit 4:18:00, Distanz 112.42 km, Ø Speed 26.1 km/h (max Speed 67.0 km/h), 1'084 pos/1'074 neg Höhenmeter, Ø HF 135 bpm (79 %), Ø Trittfrequenz 90 rpm, Ø Atemfrequenz 30 brpm, 2'652 kcal | Lyss, Büren a. A, Biberist, Burgdorf, Schönbühl |
10.04 |  | 5 Min Stretching | Lyss |
10.04 |  | 60 Min Kraft | Lyss |
10.04 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
06.04 |  | 5 Min Stretching | Bern |
06.04 |  | Zeit 1:43:42, Distanz 21.29 km, Ø Pace 4:52 min/km, Ø HF 144 bpm (84 %), 135 pos/143 neg Höhenmeter, 1'528 kcal | Lyss, Aarberg, Kallnach |
02.04 |  | 5 Min Stretching | Bern |
02.04 |  | GA1 - Zeit 1:00:00, Distanz 25.70 km, Ø Pace 25.7 km/h, Ø HF 114 bpm (67 %), 531 kcal; Liegeergometer | Bern |
02.04 |  | GA1 - Zeit 0:50:00, Distanz 10'620 m, Ø Pace 2:21 min/500 m, Ø HF 132 bpm (77 %), 676 kcal, Niveau 5 | Bern |
30.03 |  | 5 Min Stretching | Lyss |
30.03 |  | Zeit 2:50:37, Distanz 81.62 km, Ø Speed 28.7 km/h (max Speed 55.6 km/h), 636 pos/630 neg Höhenmeter, Ø HF 137 bpm (80 %), Ø Trittfrequenz 95 rpm, Ø Atemfrequenz 31 brpm, 2'003 kcal | Lyss, Büren a. A, Biberist, Burgdorf, Schönbühl |
28.03 |  | 5 Min Stretching | Bern |
28.03 |  | 60 Min Kraft | Bern |
27.03 |  | 5 Min Stretching | Bern |
27.03 |  | GA1 - Zeit 2:00:00, Distanz 50.38 km, Ø Pace 25.2 km/h, Ø HF 99 bpm (58 %), 697 kcal; Liegeergometer | Bern |
26.03 |  | Zeit 1:07:57, Distanz 13.93 km, Ø Pace 4:53 min/km, Ø HF 139 bpm (81 %), 30 pos/28 neg Höhenmeter, 983 kcal | Dresden (D) |
25.03 |  | Zeit 0:57:16, Distanz 10.38 km, Ø Pace 5:31 min/km, Ø HF 122 bpm (71 %), 42 pos/39 neg Höhenmeter, 704 kcal | Dresden (D) |
21.03 |  | Zeit 4:08:13, Distanz 109.41 km, Ø Speed 26.4 km/h (max Speed 63.5 km/h), 1'094 pos/1'064 neg Höhenmeter, Ø HF 134 bpm (78 %), Ø Trittfrequenz 89 rpm, Ø Atemfrequenz 30 brpm, 2'538 kcal | Lyss, Lüscherz, Avenches, Fribourg, Aarberg |
20.03 |  | 5 Min Stretching | Bern |
20.03 |  | 60 Min Kraft | Bern |
17.03 |  | 5 Min Stretching | Bern |
17.03 |  | 60 Min Kraft | Bern |
16.03 |  | 5 Min Stretching | Lyss |
16.03 |  | Zeit 1:45:45, Distanz 21.35 km, Ø Pace 4:57 min/km, Ø HF 141 bpm (82 %), 308 pos/314 neg Höhenmeter, 1'488 kcal | Lyss, Dreihubelwald |
15.03 |  | 5 Min Stretching | Lyss |
15.03 |  | 60 Min Kraft | Lyss |
15.03 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
14.03 |  | 5 Min Stretching | Bern |
14.03 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 53.85 km, Ø Pace 26.9 km/h, Ø HF 116 bpm (67 %), 962 kcal; Liegeergometer | Bern |
13.03 |  | 5 Min Stretching | Bern |
13.03 |  | GA1 - Zeit 0:40:00, Distanz 8'636 m, Ø Pace 2:19 min/500 m, Ø HF 135 bpm (78 %), 528 kcal, Niveau 5 | Bern |
13.03 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
11.03 |  | 5 Min Stretching | Bern |
11.03 |  | GA1 - Zeit 0:30:00, Distanz 6'565 m, Ø Pace 2:17 min/500 m, Ø HF 140 bpm (80 %), 419 kcal, Niveau 5 | Bern |
11.03 |  | 20 Min Planks, Sit-ups, Rückenstrecker | Lyss |
10.03 |  | 5 Min Stretching | Bern |
10.03 |  | 60 Min Kraft | Lyss |
09.03 |  | 5 Min Stretching | Lyss |
09.03 |  | Zeit 1:56:26, Distanz 53.63 km, Ø Speed 27.6 km/h (max Speed 62.1 km/h), 713 pos/707 neg Höhenmeter, Ø HF 142 bpm (82 %), Ø Trittfrequenz 94 rpm, Ø Atemfrequenz 31 brpm, 1'417 kcal | Lyss, Wohlen, Frienisberg, Detligen |
08.03 |  | 5 Min Stretching | Lyss |
08.03 |  | Zeit 1:19:50, Distanz 16.17 km, Ø Pace 4:56 min/km, Ø HF 142 bpm (82 %), 243 pos/248 neg Höhenmeter, 1'146 kcal | Lyss, Dreihubelwald |
04.03 |  | Zeit 3:13:08, Distanz 92.48 km, Ø Speed 28.7 km/h (max Speed 58.5 km/h), 589 pos/563 neg Höhenmeter, Ø HF 138 bpm (79 %), Ø Trittfrequenz 93 rpm, Ø Atemfrequenz 30 brpm, 2'181 kcal | Lyss, Murten, Vully, Erlach |
03.03 |  | 5 Min Stretching | Bern |
03.03 |  | GA1 - Zeit 1:30:00, Distanz 39.15 km, Ø Pace 26.1 km/h, Ø HF 110 bpm (63 %), 653 kcal; Liegeergometer | Bern |
28.02 |  | 5 Min Stretching | Bern |
28.02 |  | INT 8 x 5 Min (P = 5 Min) - Zeit 1:30:00, Distanz 50.25 km, Ø Pace 33.5 km/h, Ø HF 125 bpm (72 %), 934 kcal, Niveau 4-7 | Bern |
27.02 |  | INT 5 x 10 Min (P = 5 Min) - Zeit 1:30:00, Distanz 50.40 km, Ø Pace 33.6 km/h, Ø HF 122 bpm (70 %), 882 kcal, Niveau 4-5 | Bern |
25.02 |  | 5 Min Stretching | Bern |
25.02 |  | 40 Min Kraft | Lyss |
24.02 |  | 5 Min Stretching | Bern |
24.02 |  | GA1 - Zeit 1:30:00, Distanz 40.25 km, Ø Pace 26.8 km/h, Ø HF 123 bpm (71 %), 901 kcal; Liegeergometer | Bern |
24.02 |  | 5 Min Stretching | Bern |
24.02 |  | GA1 - Zeit 0:40:00, Distanz 8'809 m, Ø Pace 2:16 min/500 m, Ø HF 143 bpm (82 %), 576 kcal, Niveau 5 | Bern |
23.02 |  | 5 Min Stretching | Lyss |
23.02 |  | 60 Min Kraft | Lyss |
23.02 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
21.02 |  | Zeit 2:05:24, Distanz 58.84 km, Ø Speed 28.2 km/h (max Speed 54.2 km/h), 467 pos/458 neg Höhenmeter, Ø HF 134 bpm (77 %), Ø Trittfrequenz 95 rpm, Ø Atemfrequenz 29 brpm, 1'388 kcal | Lyss, Murten, Kerzers, Kallnach |
18.02 |  | 5 Min Stretching | Bern |
18.02 |  | GA1 - Zeit 0:40:00, Distanz 8'702 m, Ø Pace 2:18 min/500 m, Ø HF 143 bpm (82 %), 574 kcal, Niveau 5 | Bern |
17.02 |  | 5 Min Stretching | Bern |
17.02 |  | GA1 - Zeit 0:30:00, Distanz 6'623 m, Ø Pace 2:16 min/500 m, 410 kcal, Niveau 5 | Bern |
15.02 |  | 5 Min Stretching | Bern |
15.02 |  | Zeit 1:26:31, Distanz 17.02 km, Ø Pace 5:05 min/km, Ø HF 136 bpm (78 %), 271 pos/274 neg Höhenmeter, 1'183 kcal | Lyss, Dreihubelwald |
12.02 |  | 5 Min Stretching | Bern |
12.02 |  | GA1 - Zeit 0:30:00, Distanz 6'432 m, Ø Pace 2:20 min/500 m, Ø HF 139 bpm (79 %), 407 kcal, Niveau 5 | Bern |
10.02 |  | 5 Min Stretching | Bern |
10.02 |  | INT 5 x 10 Min (P = 5 Min) - Zeit 1:30:00, Distanz 50.85 km, Ø Pace 33.9 km/h, Ø HF 118 bpm (67 %), 819 kcal, Niveau 4-6 | Bern |
09.02 |  | 5 Min Stretching | Lyss |
09.02 |  | 60 Min Kraft | Lyss |
09.02 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
08.02 |  | Zeit 1:14:49, Distanz 14.94 km, Ø Pace 5:00 min/km, Ø HF 142 bpm (81 %), 233 pos/244 neg Höhenmeter, 1'054 kcal | Lyss, Dreihubelwald |
06.02 |  | 5 Min Stretching | Bern |
06.02 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 55.18 km, Ø Pace 27.6 km/h, Ø HF 117 bpm (67 %), 937 kcal; Liegeergometer | Bern |
05.02 |  | 5 Min Stretching | Bern |
05.02 |  | 60 Min Kraft | Bern |
03.02 |  | 5 Min Stretching | Bern |
03.02 |  | INT 5 x 10 Min (P = 5 Min) - Zeit 1:30:00, Distanz 51.45 km, Ø Pace 34.3 km/h, Ø HF 124 bpm (70 %), 885 kcal, Niveau 4-6 | Bern |
02.02 |  | 5 Min Stretching | Lyss |
02.02 |  | 60 Min Kraft | Lyss |
02.02 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
31.01 |  | 5 Min Stretching | Bern |
31.01 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 67.72 km, Ø Pace 33.9 km/h, Ø HF 117 bpm (66 %), 923 kcal, Niveau 4-6 | Bern |
30.01 |  | Zeit 0:55:06, Distanz 9.46 km, Ø Pace 5:49 min/km, Ø HF 125 bpm (71 %), 9 pos/10 neg Höhenmeter, 659 kcal | Morges (VD) |
28.01 |  | 5 Min Stretching | Bern |
28.01 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 53.85 km, Ø Pace 26.9 km/h, Ø HF 119 bpm (67 %), 941 kcal; Liegeergometer | Bern |
25.01 |  | Zeit 2:02:21, Distanz 53.85 km, Ø Speed 26.4 km/h (max Speed 61.4 km/h), 725 pos/706 neg Höhenmeter, Ø HF 142 bpm (80 %), Ø Trittfrequenz 92 rpm, Ø Atemfrequenz 31 brpm, 1'408 kcal | Lyss, Wohlen, Frienisberg, Detligen |
23.01 |  | 5 Min Stretching | Bern |
23.01 |  | GA1 - Zeit 1:20:00, Distanz 15.52 km, Ø Pace 5:09 min/km, Ø HF 140 bpm (79 %), 1'016 kcal, Steigung 0% | Bern |
22.01 |  | 5 Min Stretching | Bern |
22.01 |  | GA1 - Zeit 0:20:00, Distanz 4'432 m, Ø Pace 2:15 min/500 m, Ø HF 146 bpm (82 %), 280 kcal, Niveau 5 | Bern |
22.01 |  | 60 Min Kraft | Bern |
21.01 |  | 5 Min Stretching | Bern |
21.01 |  | 70 Min Kraft | Bern |
20.01 |  | 5 Min Stretching | Bern |
20.01 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 66.18 km, Ø Pace 33.1 km/h, Ø HF 122 bpm (69 %), 967 kcal, Niveau 4-5 | Bern |
19.01 |  | 5 Min Stretching | Lyss |
19.01 |  | 60 Min Kraft | Lyss |
19.01 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
16.01 |  | GA1 - Zeit 1:30:00, Distanz 39.49 km, Ø Pace 26.3 km/h, Ø HF 107 bpm (60 %), 589 kcal; Liegeergometer | Bern |
15.01 |  | 5 Min Stretching | Lyss |
15.01 |  | Zeit 1:16:45, Distanz 15.10 km, Ø Pace 5:05 min/km, Ø HF 139 bpm (79 %), 265 pos/273 neg Höhenmeter, 1'041 kcal | Lyss, Dreihubelwald |
14.01 |  | GA1 - Zeit 1:30:00, Distanz 41.68 km, Ø Pace 27.8 km/h, Ø HF 121 bpm (68 %), 802 kcal; Liegeergometer | Bern |
13.01 |  | 5 Min Stretching | Bern |
13.01 |  | GA1 - Zeit 1:30:00, Distanz 40.68 km, Ø Pace 27.1 km/h, Ø HF 115 bpm (65 %), 699 kcal; Liegeergometer | Bern |
11.01 |  | 5 Min Stretching | Lyss |
11.01 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
10.01 |  | 5 Min Stretching | Bern |
10.01 |  | INT 7 x 10 Min (P = 5 Min) - Zeit 2:00:00, Distanz 67.15 km, Ø Pace 33.6 km/h, Ø HF 125 bpm (71 %), 944 kcal, Niveau 4-5 | Bern |
09.01 |  | 5 Min Stretching | Bern |
09.01 |  | 60 Min Kraft | Bern |
08.01 |  | 5 Min Stretching | Bern |
08.01 |  | GA1 - Zeit 1:10:00, Distanz 13.65 km, Ø Pace 5:08 min/km, Ø HF 144 bpm (81 %), 937 kcal, Steigung 0% | Bern |
07.01 |  | 5 Min Stretching | Bern |
07.01 |  | GA1 - Zeit 0:20:00, Distanz 4'419 m, Ø Pace 2:16 min/500 m, Ø HF 143 bpm (81 %), 270 kcal, Niveau 5 | Bern |
07.01 |  | 60 Min Kraft | Bern |
06.01 |  | 5 Min Stretching | Bern |
06.01 |  | INT 5 x 10 Min (P = 5 Min) - Zeit 1:30:00, Distanz 51.25 km, Ø Pace 34.2 km/h, Ø HF 128 bpm (72 %), 967 kcal, Niveau 4-5 | Bern |
05.01 |  | 5 Min Stretching | Lyss |
05.01 |  | 70 Min Kraft | Lyss |
05.01 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
03.01
|  | 5 Min Stretching | Lyss |
03.01 |  | 60 Min Kraft | Lyss |
03.01 |  | 30 Min Planks, Sit-ups, Rückenstrecker | Lyss |
01.01
|  | 5 Min Stretching | Lyss |
01.01 |  | Zeit 1:21:13, Distanz 16.05 km, Ø Pace 5:04 min/km, Ø HF 143 bpm (81 %), 243 pos/242 neg Höhenmeter, 1'089 kcal | Lyss, Dreihubelwald |