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qtTrainingPlan/Halbmarathon.qtp

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<?xml version="1.0" encoding="UTF-8"?>
<TrainingPlan>
<Person>
<FirstName>Herwig</FirstName>
<LastName>Birke</LastName>
<DayOfBirth>19680524</DayOfBirth>
<Height>172</Height>
<Weight>71</Weight>
</Person>
<Sport name="Running">
<Pace>true</Pace>
<MaxHR>195</MaxHR>
<HR name="GA 1">
<Desc>Grundlagen Ausdauer 1</Desc>
<Min>60</Min>
<Max>70</Max>
</HR>
<HR name="GA 2">
<Desc>Grundlagen Ausdauer 2</Desc>
<Min>70</Min>
<Max>75</Max>
</HR>
<HR name="KA">
<Desc>Kraft Ausdauer</Desc>
<Min>75</Min>
<Max>80</Max>
</HR>
<HR name="SK">
<Desc>Schnellkraft</Desc>
<Min>80</Min>
<Max>90</Max>
</HR>
<HR name="SWA">
<Min>90</Min>
<Max>100</Max>
</HR>
</Sport>
<Name>Halbmarathon - 1:30</Name>
<StartDate>20100816</StartDate>
<Day num="2">
<Desc>Intervall RT</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Intervall RT</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>328</Pace>
<Time>656</Time>
</Task>
<Task num="1">
<Desc>Intervall</Desc>
<Count>4</Count>
<Dist>2000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>248</Pace>
<Time>496</Time>
<PauseDist>700</PauseDist>
<PauseHR>GA 1 (117 - 136)</PauseHR>
<PausePace>360</PausePace>
<PauseTime>252</PauseTime>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>328</Pace>
<Time>656</Time>
</Task>
</Session>
</Day>
<Day num="3">
<Desc>Ruhiger Dauerlauf</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger Dauerlauf</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>12000</Dist>
<HR>GA 2 (136 - 146)</HR>
<Pace>305</Pace>
<Time>3660</Time>
</Task>
</Session>
</Day>
<Day num="4">
<Desc>Tempolauf</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Tempolauf</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
<Task num="1">
<Desc>Tempolauf</Desc>
<Count>1</Count>
<Dist>10000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>265</Pace>
<Time>2650</Time>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>720</Time>
</Task>
</Session>
</Day>
<Day num="6">
<Desc>Ruhiger DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>12000</Dist>
<HR>GA 2 (136 - 146)</HR>
<Pace>300</Pace>
<Time>3600</Time>
</Task>
</Session>
</Day>
<Day num="7">
<Desc>Langer DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Langer DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>19000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>345</Pace>
<Time>6555</Time>
</Task>
</Session>
</Day>
<Day num="9">
<Desc>Intervall</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Intervall</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
<Task num="1">
<Desc>Intervall</Desc>
<Count>4</Count>
<Dist>1000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>231</Pace>
<Time>231</Time>
<PauseDist>400</PauseDist>
<PauseHR>GA 1 (117 - 136)</PauseHR>
<PausePace>360</PausePace>
<PauseTime>144</PauseTime>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
</Session>
</Day>
<Day num="10">
<Desc>Ruhiger DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>12000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>300</Pace>
<Time>3600</Time>
</Task>
</Session>
</Day>
<Day num="11">
<Desc>Tempolauf</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Tempolauf</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
<Task num="1">
<Desc>Tempolauf</Desc>
<Count>1</Count>
<Dist>10000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>265</Pace>
<Time>2650</Time>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>720</Time>
</Task>
</Session>
</Day>
<Day num="13">
<Desc>Ruhiger DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>12000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>300</Pace>
<Time>3600</Time>
</Task>
</Session>
</Day>
<Day num="14">
<Desc>Langer DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Langer DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>21000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>345</Pace>
<Time>7245</Time>
</Task>
</Session>
</Day>
<Day num="16">
<Desc>Intervall RT</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Intervall RT</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>328</Pace>
<Time>656</Time>
</Task>
<Task num="1">
<Desc>Intervall</Desc>
<Count>4</Count>
<Dist>2000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>248</Pace>
<Time>496</Time>
<PauseDist>700</PauseDist>
<PauseHR>GA 1 (117 - 136)</PauseHR>
<PausePace>360</PausePace>
<PauseTime>252</PauseTime>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>328</Pace>
<Time>656</Time>
</Task>
</Session>
</Day>
<Day num="17">
<Desc>Ruhiger DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>12000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>300</Pace>
<Time>3600</Time>
</Task>
</Session>
</Day>
<Day num="18">
<Desc>Tempolauf</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Tempolauf</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
<Task num="1">
<Desc>Tempolauf</Desc>
<Count>1</Count>
<Dist>10000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>265</Pace>
<Time>2650</Time>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>720</Time>
</Task>
</Session>
</Day>
<Day num="20">
<Desc>Ruhiger DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>12000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>300</Pace>
<Time>3600</Time>
</Task>
</Session>
</Day>
<Day num="21">
<Desc>Langer DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Langer DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>23000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>345</Pace>
<Time>7935</Time>
</Task>
</Session>
</Day>
<Day num="23">
<Desc>Intervall</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Intervall</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
<Task num="1">
<Desc>Intervall</Desc>
<Count>5</Count>
<Dist>1000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>231</Pace>
<Time>231</Time>
<PauseDist>400</PauseDist>
<PauseHR>GA 1 (117 - 136)</PauseHR>
<PausePace>360</PausePace>
<PauseTime>144</PauseTime>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
</Session>
</Day>
<Day num="24">
<Desc>Ruhiger DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>12000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>300</Pace>
<Time>3600</Time>
</Task>
</Session>
</Day>
<Day num="25">
<Desc>Jogging Steigerungen</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Jogging Steigerungen</Desc>
<Task num="0">
<Desc>Jogging Steigerungen</Desc>
<Count>1</Count>
<Dist>8000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>2880</Time>
</Task>
</Session>
</Day>
<Day num="27">
<Desc>Speed Up</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Jogging Steigerungen</Desc>
<Task num="0">
<Desc>Jogging Steigerungen</Desc>
<Count>1</Count>
<Dist>5000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1800</Time>
</Task>
</Session>
</Day>
<Day num="28">
<Desc>Rennen 10km</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Rennen 10km</Desc>
<Task num="0">
<Desc>Rennen</Desc>
<Count>1</Count>
<Dist>10000</Dist>
<HR>SWA (175 - 195)</HR>
<Pace>235</Pace>
<Time>2350</Time>
</Task>
</Session>
</Day>
<Day num="30">
<Desc>Jogging</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Jogging</Desc>
<Task num="0">
<Desc>Jogging</Desc>
<Count>1</Count>
<Dist>16000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>345</Pace>
<Time>5520</Time>
</Task>
</Session>
</Day>
<Day num="31">
<Desc>Ruhiger DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Ruhiger DL</Desc>
<Task num="0">
<Desc>Ruhiger DL</Desc>
<Count>1</Count>
<Dist>14000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>300</Pace>
<Time>4200</Time>
</Task>
</Session>
</Day>
<Day num="32">
<Desc>Kurzer Tempolauf</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Kurzer Tempolauf</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>3000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1080</Time>
</Task>
<Task num="1">
<Desc>Tempolauf</Desc>
<Count>1</Count>
<Dist>5000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>265</Pace>
<Time>1325</Time>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>720</Time>
</Task>
</Session>
</Day>
<Day num="34">
<Desc>Langer DL</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Langer DL</Desc>
<Task num="0">
<Desc>Dauerlauf</Desc>
<Count>1</Count>
<Dist>19000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>345</Pace>
<Time>6555</Time>
</Task>
</Session>
</Day>
<Day num="35">
<Desc>Jogging</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Jogging</Desc>
<Task num="0">
<Desc>Jogging</Desc>
<Count>1</Count>
<Dist>11000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>345</Pace>
<Time>3795</Time>
</Task>
</Session>
</Day>
<Day num="37">
<Desc>Intervall RT</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Intervall RT</Desc>
<Task num="0">
<Desc>Aufwärmen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>328</Pace>
<Time>656</Time>
</Task>
<Task num="1">
<Desc>Intervall</Desc>
<Count>3</Count>
<Dist>3000</Dist>
<HR>SK (156 - 175)</HR>
<Pace>248</Pace>
<Time>744</Time>
<PauseDist>1000</PauseDist>
<PauseHR>GA 1 (117 - 136)</PauseHR>
<PausePace>360</PausePace>
<PauseTime>360</PauseTime>
</Task>
<Task num="2">
<Desc>Auslaufen</Desc>
<Count>1</Count>
<Dist>2000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>328</Pace>
<Time>656</Time>
</Task>
</Session>
</Day>
<Day num="39">
<Desc>Jogging</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Jogging</Desc>
<Task num="0">
<Desc>Jogging</Desc>
<Count>1</Count>
<Dist>8000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>345</Pace>
<Time>2760</Time>
</Task>
</Session>
</Day>
<Day num="41">
<Desc>peed Up</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Jogging Steigerungen</Desc>
<Task num="0">
<Desc>Jogging Steigerungen</Desc>
<Count>1</Count>
<Dist>5000</Dist>
<HR>GA 1 (117 - 136)</HR>
<Pace>360</Pace>
<Time>1800</Time>
</Task>
</Session>
</Day>
<Day num="42">
<Desc>Halbmarathon</Desc>
<Session num="0">
<Sport>Running</Sport>
<Desc>Halbmarathon</Desc>
<Task num="0">
<Desc>Halbmarathon</Desc>
<Count>1</Count>
<Dist>21100</Dist>
<HR>SWA (175 - 195)</HR>
<Pace>247</Pace>
<Time>5232</Time>
</Task>
</Session>
</Day>
</TrainingPlan>
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