APRIL 2017 TRENING
so 01.04.2017 Trening: Hiking
Eisenerzer Reichenstein 2165m,  E i s e n e r z e r   A l p e n
Trasa: Präbichlerhof, Präbichl (Österreich) -> Eisenerzer Reichenstein 2165m -> Reichensteinhütte 2136m -> Präbichlerhof, Präbichl

Vzdialenosť: 10,80 km      Priemerná rýchlosť: 1,9 km/h
Celkový Čas: 6:59:19        Kalórie: 628 Cal
Čas pohybu: 4:28:30        Prevýš.: 981 m
Min. n.v.: 1.271 m            Max. n.v.: 2.165 m
ne 02.04.2017 Trening: Hiking
Bratislava - Petržalka (Slovakia)
Trasa: Petržalka - Starohájska - Dunajské ostrovy - Štrkopieskovňa - Starhradská - Kutlíkova - Starohájska - Petržalka

Vzdialenosť: 8,88 km        Priemerná rýchlosť pohybu: 3,8 km/h
Celkový čas: 2:28:26        Kalórie: 530 Cal
Čas pohybu: 2:20:54        Prevýš.: 32 m
po 03.04.2017 Trening: B2B W13D5 „Clank“

Phase 1: Primer
5 Rounds - EMOM 10min:
  1 (Odd): Burpees
      Rounds: 13|13|12|11|11
  2 (Even): Jumping Jack
      Rounds: 55|55|55|55|68
(Total: 60 Burp, 288 JJ)

Phase 2: Conditionting
7 Rounds – Each 90s (Total 9:30):
  30s: Thrusters @40kg, each round more reps
      Rounds: 8|9|10|11|11|10|12 (Total: 71)
  60s: Rest
      Note: Každé ďalšie kolo sa snažíš prekonať to predchádzajúce a preto prvé kolo nejdeš na 100% ale tak na 85-90%.

Phase 3: Strength
4 Rounds:
  Deadlift @9
      Round #1: 10@40kg,  #2: 6@90kg,   #3-4: 6@95kg

5 Rounds:
  10 Bench press
      Round #1: 10@50kg,  #2: 10@70kg,  #3-5: BW 10@80kg
ut 04.04.2017 Trening: B2B W14D1 „China“

Phase 1: Primer
10 Rounds (Time 6:24):
  1: 20m Run
  2: 10 KB Swing @16kg

Phase 2: Weightlifting
      * Note: V tomto bloku volím toľko opakovaní, aby som išiel do vyčerpania. Keď nevládzem - končím.
1 Round (Activation):
  10 Power Clean @20kg

11* Rounds (Time: 20:00):
  3 Squat Clean @9
      Round #1-3: 3@40kg,  #4-11: 3@60kg

Phase 3: Strength
      * Note: V tomto bloku volím toľko opakovaní, aby som išiel do vyčerpania. Keď nevládzem - končím.
12* Rounds (Time 10:30):
  6 Lunges @9 w/ KB @2x20kg

Phase 3: Conditioning
1 Round:
  3 Deadlift @60kg

5 Rounds (Time 19:35):
  1: 10 Deadlift @90kg
  2: 10 Box Jump @50cm
  3: 10 Neutral Grip Pull Ups [neutralne zhyby]
st 05.04.2017 Trening: B2B W14D2 „Heroic“

Phase 1: Warmup
5 Rounds – 10min EMOM:
  1 (Odd): Jumping Jack
      Rounds: 56|56|56|56|56 (Total: 280)
  2 (Even): Mountain Climber
      Rounds: 46|40|36|36|45 (Total: 203 each feet)

Phase 2: Strength
      * Note: Postupne zvyšuj hmotnosť až dosiahneš pocit únavy 8 (rezerva 2-4 op.)
10* Rounds (Time 26:00):
  Clean & Jerk
      Round #1-2: 2@40kg,  #3-4: 2@40kg,  #5-8: 1@60kg,  #9-10: 1@70kg

4 Rounds (Time 25:00):
  1: 10 Incline 15° Dumbbell Bench Press @30kg
  2: 10 Seated DB Shoulder Press @20kg
  3: 10 Parallel bar dips

Phase 3: Conditioning
3 Rounds (Time 7:30):
  1: 20 Push-Up
  2: 100 Single Unders
št 06.04.2017 Trening: B2B W14D3 „Just“

Phase 1: Warmup
5 Rounds:
  1: 1min Burpees
      Rounds: 14|13|13|13|12 (Total: 65)
  2: 1min Run @12km/h
  3: 1min Bear Crawl
      Rounds: 48|52|50|48|57 (Total: 255)
  10s Rest between excercises

Phase 2: Strength
1 Round:
  3 Front Squat @40kg

8 Rounds (Time 22:00):
  1: 3 Front Squat 65%RM @65kg
  2 Chase by: 10 T2B (first 5 strict)

Phase 3: Conditionig
      *Note: Na každých 45s urob 10 Thrustrov a pokračuj až kým to vydržís. Okrem pracovnej kapacity to bude aj mentálna výzva kde bude treba pracovať s bolesťou a odhodlaním ísť ešte jedno kolo.
15* Rounds - AMRAP Every 45s:
  10 DB Thrusters @2x10kg
(Total: 150 Thrusters)

3 Rounds:
  DB Biceps curls
      Round #1: 13@10kg,  #2: 6@14kg,  #3: 5@16kg
pi 07.04.2017 Trening: B2B W14D4 „Why not“

Phase 1: Conditioning
      Note: Na každej modalite zotrvaj 10 minút a zvoľ si také tempo aby si pracoval kontinuálne celú dobu. Prowler jednu rovinku ťaháš cúvaním, druhú tlačíš.
2 Rounds:
  1: 10min Single Unders
      Round #1: 800,         #2: 800
  2: 10min Prowler Pull/Push
      Round #1: 4x30m pull @45kg,
      Round #2: 3x30m push @45kg
  3: 10min Prowler Rope Pulling
      Round #1: 8x15m,    #2: 8x15m
  2min Rest between excercises

Strecink
so 08.04.2017 Rest day
ne 09.04.2017 70. Národný beh Devín - Bratislava,   S l o v a k i a

TRASA: VELKÝ DEVÍN - 11 625 M
Štart: 9.4.2017 @10:00

OFICIÁLNE VÝSLEDKY:
Meno: BÁLINT Viktor (SVK)          Číslo: 2389
Ročník: 1978                                  Pohlavie: Muž
Kategoria: Muži do 39 rokov       Klub: Gratex All Stars
Poradie: 2911.                               Čas: 1:06:14
Strata: 30:26                                  Ø [km/h]: 10,53
Tempo: 5:41.7                               Poradie muži 2490.
Poradie v kategorii: 1748.            Čistý čas 11km: 1:01:22
Strata (čistý čas): 0:27:12            Poradie (čistý čas): 3166.
ALL     - lepší/horší: 49%/51%
MUŽI - lepší/horší: 59%/41%
KAT    - lepší/horší: 60%/40%

NAMERANÉ HODNOTY (Garmin Fenix2):
Vzdialenosť: 11,70 km                        Čas: 1:06:19
Priem.tempo: 5:40 min./km             Kalórie: 955 Cal
Naj.tempo: 4:14 min./km                  Stúpanie: 45 m
Priem.kadencia: 162 kroky/min       Klesanie: 48 m
Max.kadencia: 174 kroky/min          Teplota: Jasno 13,9 °C
Priem.dĺžka kroku: 1,09 m

Úsek   | Čas        | K.Čas     | Km   | St+| Kl-|P.tmp|N.tmp|Pkad|Mkad|P.dĺ.kroku
1         | 7:18       | 0:07:18 | 1       | 16 |   1 | 7:18 | 4:59 | 152 | 174 | 0,9
2         | 5:22       | 0:12:40 | 1       |   2 | 15 | 5:22 | 4:14 | 166 | 172 | 1,12
3         | 5:43       | 0:18:23 | 1       | 13 |   0 | 5:43 | 4:17 | 164 | 168 | 1,07
4         | 5:28       | 0:23:51 | 1       |   0 | 13 | 5:28 | 5:16 | 164 | 170 | 1,12
5         | 5:31       | 0:29:22 | 1       |   0 |   3 | 5:31 | 5:05 | 164 | 172 | 1,11
6         | 5:43       | 0:35:05 | 1       |   0 |   0 | 5:43 | 5:19 | 164 | 168 | 1,07
7         | 5:25       | 0:40:30 | 1       |   0 |   0 | 5:25 | 5:12 | 164 | 168 | 1,13
8         | 5:44       | 0:46:14 | 1       |   2 |   0 | 5:44 | 5:22 | 162 | 168 | 1,08
9         | 5:44       | 0:51:58 | 1       |   8 |   4 | 5:44 | 4:14 | 162 | 166 | 1,08
10       | 5:21       | 0:57:19 | 1       |   2 |   8 | 5:21 | 5:07 | 162 | 166 | 1,15
11       | 5:15       | 1:02:34 | 1       |   0 |   1 | 5:15 | 4:59 | 164 | 168 | 1,16
12       | 03:39,8  | 1:06:14 | 0,7   |   0 |   1 | 5:13 | 4:54 | 162 | 166 | 1,18
Spolu  | 1:06:19 | 1:06:19 | 11,7 | 45 | 48 | 5:40 | 4:14 | 162 | 174 | 1,09
po 10.04.2017 Trening: B2B W14D5 „Fair play“

Phase 1: Primer
5 Rounds (Time 7:00):
  1: 10m Walking Lunges
  2: 10m Bear Crawl

Phase 2: Weightlifting
1 Round:
  10 Power Clean @20kg
10 Rounds:
  1-3 Snatch, weight build-up up to @9
      Round #1-2: 3@30kg,   #3-4: 3@40kg,   #5-10: 1@50kg

Phase 3: Gymnastic
5 Rounds (Time 14:20):
  1: 3+ Weighted Pull-Ups
      Round #1: 3@8kg,   #2-4: 5@12kg,   #5: 3@20kg
  2 Chase: 15 Push-Ups
      Note: Zhyby sú tri a viac opak. Ak urobíš viac tak vždy len toľko aby si mal ešte jedno v rezerve.

4 Rounds (Time 14:00):
  Barbell Bench Press
      Round #1: 10@60kg,   #2-3: 10@80kg,   #4: 4@100kg

Phase 4: Conditioning
6 Rounds:
  1: 30s Thrusters 90% @45kg
      Rounds: 8|9|10|10|11|10 (Total: 58)
  2: 90s Rest
      Note: Intervaly pri 90% intenzite.

1 Round:
  10 Pull-Up
ut 11.04.2017 Trening: B2B W15D1 „Caged“

Phase 1: Warmup
5 Rounds (Time 5:05):
  1: 20 Jumping Jack
  2: 10 Mountain Climber
  3: 20 Seal Jack
  4: 10 Mountain Climber

Phase 2: Weightlifting
6 Rounds:
  2 (Power Clean + Hang Clean + Dip) @9
      Round #1-2: @40kg,   #3-4: @60kg,   #5-6: @65kg

4 Rounds:
  1 Squat Clean + 2 Front Squat 85%RM @70-75kg
      Round #1-2: @70kg,   #3-4: @75kg

Phase 3: Conditioning
4 Rounds (Time 18:45):
  1: 7 Clean & Jerk @50kg
  2: 7 Burpee

Phase 4: Run
1200m Run, Time 5:59, 103Cal, A.speed: 12.03km/h

Phase 5: Afterparty
3 Rounds:
  Standing Biceps Cable Curl [spodná T kladka]
      Round #1: 20@32kg,   #2: 15@36kg,   #3: 10@41kg
st 12.04.2017 Trening: B2B W15D2 „Best Before“

Phase 1: Primer
1500m Run, Time 7:28, 129Cal, A.speed: 12.05km/h

5 Rounds (Time 6:35):
  1: 10m Walking Lunges
  2: 10m Bear Crawl

Phase 2: Strength
2 Rounds:
  1: 10 Bench press @40kg
  2: 10 Bent over rows @50kg

10 Rounds (Time 33:15):
  1: 10-9-8-7-6-5-4-3-2-1 Bench press @BW
      Rounds: 10-4@80kg, 3@90kg, 2@100kg, 1@110kg
  2: 1-2-3-4-5-6-7-8-9-10 Bent over rows @BW
      Rounds: 1-6@70kg,  7-10@50kg

4 Rounds (Time 11:55):
  1: 10 Seated DB Shoulder Press @18kg
  2: 10 Neutral Grip Pull-Up

Phase 3: Afterparty
50 T2B (Time 8:50)

Strečink
št 13.04.2017 Rest day
pi 14.04.2017 Trening: B2B W15D3 „Robot Policy“

Phase 1: Warmup
10 Rounds (Time 6:23):
  1: 10 Jumping Jack
  2: 10 Seal Jack
  3: 10 Mountain Climber

Phase 2: Weightlifting
      Note: Postupný hmotnostý buildup s prechodom do biomechanicky silnejšieho cviku. Na každom cviku vykonáš tri série a každá ďalšia je ťažšia.
1 Round:
  1: 6 Power Clean @20kg
  2: 3 Snatch Pull @30kg

4 Rounds:
  3 Power Snatch
      Round #1-2: 3@30kg,   #3-4: 3@40kg
3 Rounds:
  3 Squat Snatch @50kg
3 Rounds:
  3 Snatch Pull @60kg
3 Rounds:
  3 Deadlift
      Round #1: 3@100kg,   #2: 3@110kg,   #3: 3@115kg

Phase 3: Conditioning
10 Rounds - EMOM 20min:
  1 odd: 5-10 Pull-up
      Rounds: 10|10|10|10|10|5|6|7|7|15
  2 even: 10 Burpees
(Total: 90 Pull-Ups, 100 Burpees)

1 Round:
  Max Reps (15) Dumbbell Bench Press @24kg
so 15.04.2017 Trening: B2B W15D4 „Lactic“

Phase 1: Warmup
AMRAP 10min:
  1: 50m Run
  2: 5 Burpee
(Total: 12 Rounds, 600m Run, 60 Burpees)

Phase 2: Conditioning
4 Rounds:
  1: 30s Clean & Jerk @40kg @RPE9
      Rounds: 4|5|6|6 (Total: 21)
  2: 90s Rest

4min Rest

4 Rounds:
  1: 30s Box Jump Over @50cm @RPE9
      Rounds: 9|11|11|12 (Total: 43)
  2: 90s Rest

4min Rest

4 Rounds:
  1: 30s Bent over rows @50kg @RPE9
      Rounds: 18|15|16|15 (Total: 64)
  2: 90s Rest

Phase 3: Strength
3 Rounds:
  1 Hang Power Clean + 7 Strict Press @50kg

Phase 4: Cooldown
2km Easy Run, Time 10:54, 173 Cal, Av.Speed: 11.01km/h

Phase 5: Abdominal Afterparty
2 Rounds:
  1: Crunches [Priame skracovacky]
      Rounds: 30, 15
  2: Scissors [Vertical strihy]
      Rounds: 30, 15 (each feet)
Buy Out:
  15 Sit-Ups
ne 16.04.2017 Trening: B2B W15D5 „Shopping“

Phase 1: Primer
10min AMRAP:
  1: 10 Jumping Jack
  2: 10 Push-up
  3: 10 Seal Jack
  4: 10 Air Squat
(Total: 9 Rounds, 90 reps of each)

Phase 2: Strength
6 Rounds:
  5 Front Squat, weight buildup 75%+
      Rounds: @20|40|60|70|80|90kg
4 Rounds:
  3 Back Squat, weight buildup 80%+
      Rounds: 3@100kg, 3@110kg, 2@120kg, 6@90kg

Phase 3: Afterparty
10 Rounds (Time 21:40):
  1: 6 Biceps curls with EZ bar @25kg
  2: 6 Triceps pushdown with cable [Y kladka]
      Round #1-3: @50kg,  #4: @55kg, #5: @59kg, #6-10: @64kg
  3: 6 Seated DB Shoulder Press
      Round #1-5: @16kg,  #6-10: @20kg

Phase 4: Cooldown
3 Rounds:
  10 Chin-Ups, focus on quality
po 17.04.2017 Trening: Hiking
Potulky jarnou Bratislavou
Bratislava,  S l o v a k i a
Trasa: Petržalka - Digital Park - Aupark - most SNP - HRAD - Pamätník 1.sv. vojny - SLAVÍN - Obchodná ul.

Vzdialenosť: 10,95 km         Priemerná rýchlosť: 3,1 km/h
Čas: 3:31:22                          Kalórie: 646 Cal
Stúpanie: 226 m                   Klesanie: 199 m
ut 18.04.2017 Trening: B2B W16D1 „Cologne“

Phase 1: Primer
3 Rounds (30-20-10):
  1: Jumping Jack
  2: Mountain Climber
  3: Air Squat
(Time 3:35)

Phase 2: Weightlifting
      Note: V prvej časti nájdi svoje maximum na Power Clean, následne vykonaj ešte série s poníženou hmotnosťou.
12 Rounds:
  Power Clean, find 1RM
      Round #1-2: 2@40kg, #3: 2@50kg, #4-5: 1@60kg,
      Round #6-8: 1@65kg, #9-10: 1@70kg, #11: 1@75kg, #12: 1@77.5kg*
      *: PB

1 Round:
  10 Power Clean @40kg

Phase 3: Conditioning
5 Round (Time 12:50):
  1: 15-10-5-10-15 Back Squat @60-70-80-70-60kg
  2: 15 Push-Ups
  3: 5 C2B Pull-up

Phase 4: Afterparty
5 Rounds (Tabata Interval 20s/10s):
  1: Crunches [Priame skracovacky]
      Rounds: 15, 12, 12, 12, 12 (Total: 63)
  2: Scissors [Vertical strihy]
      Rounds: 19, 15, 15, 16, 15 (Total: 80)
st 19.04.2017 Trening: B2B W16D2 „Sun“

Phase 1: Primer
5 Rounds (Time 6:00):
  1: 3-2-1-2-1 Shuttle run 2x20m
  2: 5-10-15-10-5 Burpee
(Total: 360m Run, 45 Burpees)

Phase 2: Weightlifting
7 Rounds:
  Strict/Push* Press
      Rounds: 10@20kg, 10@30kg, 10@40kg, 5@50kg,
      Rounds: 5@60kg*, 3@65kg*, 3@65kg*

2 Rounds:
  Strict Press, 10% Backoff
      Rounds: 10@45kg, 5@45kg

Phase 3: Strength
4 Rounds:
  5 Close Grip Bench Press @7, @8, @9
      Rounds: 10@50kg, 5@70kg, 5@77kg, 5@80kg

2 Rounds:
  5 Bench Press, 10% Backoff
      Rounds: 5@70kg, 7@70kg

Phase 4: Conditioning
5 Rounds (Interval 40s/120s):
  DB Thrusters, 90% @2x16kg
      Rounds: 15|15|15|15|15 (Total: 75)
št 20.04.2017 Rest day
pi 21.04.2017 Trening: B2B W16D3 „Minecraft“

Phase 1: Warmup
AMRAP 10min:
  1: 5 Burpees
  2: 10 Lunges
(Total: 11 Rounds, 55 Burpees, 110 Lunges)

Phase 2: Weightlifting
1 Round:
  5 Power Clean @20kg
9 Rounds:
  Snatch
      Rounds: 5@30kg, 5@30kg,  3@40kg,  3@40kg, 1@50kg,
      Rounds: 1@50kg, 1@55kg*, 1@55kg*, 1@55kg* (*:PB)
2 Rounds:
  3 Snatch High Pull @55kg
(Total Time 26:00)

Phase 3: Strength
5 Rounds (Time 12:00):
  1-5 Deadlift 90%RM
      Rounds: 5@55kg, 5@90kg, 1@120kg, 2@120kg, 2@120kg

Phase 4: Conditioning
4 Rounds (Time 10:00):
  1: 10 Thrusters @40kg
  2: 10 Neutral Grip Pull Ups [neutralne zhyby]
so 22.04.2017 Rest day
ne 23.04.2017 Trening: B2B W16D4 „Incognito“

Phase 1: Primer
3 Rounds:
  1: 40m Run
  2: 5 Deadlift @40kg
3 Rounds:
  1: 40m Run
  2: 5 Power Clean @40kg
3 Rounds:
  1: 40m Run
  2: 5 Thruster @40kg
(Time 8:00)

Phase 2: Weightlifting
6 Rounds (Time 12:00):
  1: 1 Clean + 6 Strict Press @45kg
  2: 5-7 Pull-Ups
      Rounds: 5|5|5|5|6|7 (Total: 33)

Phase 3: Conditioning I
4 Rounds – Interval 90s/90s (Total Time 10:30):
  1: 6 Alternate DB Snatch @20kg
     Max rep Burpees, go as fast as possible
      Rounds: 13|14|14|16 (Total: 57)
  2: R e s t

Phase 4: Conditioning II
4 Rounds - Interval 60s/60s (Total Time 7:00):
  Max rep Barbell Bench Press @42kg
      Rounds: 25|20|13+7|11+9 (Total: 85)

Phase 5: Abdominal Afterparty
4 Rounds - Interval 20s/10s:
  1: Crunches [Priame skracovacky]
      Rounds: 16, 13, 13, 12 (Total: 54)
  2: Scissors [Vertical strihy]
      Rounds: 20, 18, 16, 20 (Total: 74)
Buy Out: 70s Plank
po 24.04.2017 Trening: B2B W16D5 „Louder Than 20“
      Posledný trénigový deň v cykle B2B.

Phase 1: Primer
AMRAP 10min, stredné tempo:
  1: 10 Burpees
  2: 40 Single Unders
(Total: 7 Rounds, 70 Burp, 280 SU)

Phase 2: Strength
1 Round:
  6 Power Clean @20kg
7 Rounds:
  Power Snatch @7-@9
      Round #1-2: 4@30kg,    #3-7: 2@40kg

Phase 3: Conditioning
3 Rounds:
  1: 1 Clean + 23 Back Squat @40kg
  2: 23 Push-Up
  3: 23 T2B
  4: 23 DB Thruster @2x12kg
  5: 46 Single Unders
(Round Times: 9:10, 18:20, 28:30)

Phase 4: Cooldown
  1000m Incline 5% Run, Time 6:51, 49m Climbed, 106 Cal, A.Speed: 8.76km/h
ut 25.04.2017 Trening: STRONGMAN #2 s Michalom Kralikom "Havenaxe"

Phase 1: Primer
  1200m Easy Run (Time 7:12, 103Cal, A.Speed: 10km/h)

Phase 2: Strong
4 Rounds - Interval 30s/60s:
  1: Sledgehammer Slams [Kladivo]
      Rounds: 12,13|16|14
  2: Forward Sled Pulls [Sane vpred]
      Rounds: 24m@77kg,24m@77kg|16m@77kg|30m@77kg
  3: Spiderman Push-Ups
      Rounds: 13,15|20|20
  4: 12m Prowler Rope Pulling [pritahovanie prowlera lanom]
    & 12m Low Bar Prowler Push [nizky prowler push]
      Rounds: @30kg,@40kg|@50kg|@50kg
  5: Trap Bar Deadlift
      Rounds: 11@30kg,9@30kg|7@40kg|7@40kg
      Note: Prvé dve kolá sú dvojité, tretie a štvrté je striedanie po disciplíne.

Stretching [Strečink]
st 26.04.2017 Trening: FTV W1D1 "The Jester"

Phase 1: Warmup
  12min Run (Distance 2.21km, Tempo 10.00 +0.20 each minute up to 12.20km/h, A.Speed: 11.05km/h, 190Cal)
      Note: Každú minútú si pridaj rýchlosť (+0.2km/h) podľa možností a schopností.

Phase 2: Strength
3 Rounds:
  Back Squat
      Rounds: 6@50kg, 6@50kg, 3@80kg

10 Rounds - Every 2 min:
  1: 3 Back Squat 70%RM @90kg
  2: 5 Pull-up

Phase 3: Conditioning
  5min Burpees (Total: 61)
      Note: Maximálny počet angličákov za 5 minút - Ide o vstupný test, daj do toho maximum.
št 27.04.2017 Trening: FTV W1D2 "Savage"

Phase 1: Warmup
8 Rounds (Time 9:00):
  1: 10 Air Squat
  2: 10 KB Swing @16kg
  3: 10 Mountain Climber

Phase 2: Strength
2 Rounds:
  Deadlift @5
      Rounds: 10@50kg, 5@70kg

5 Rounds - Every 3min:
  1: 5 Deadlift 70%RM @105kg
  2: 20 Push-up

Phase 3: Conditioning
6 Rounds (Interval 20s/40s):
  Jump Squat @40kg
      Rounds: 19|15|14|16|12|14 (Total: 90)
      Note: Jump Squat je drep s výskokom, hĺbka drepu je 1/4 z celkového rozsahu. Cielom je vysoká frekvencia počas pracovného intervalu.

6 Rounds (Interval 20s/40s):
  Push Press 50%RM @40kg
      Rounds: 7|8|8|9|9|9 (Total: 50)

Phase 4: Afterparty
  30 Burpees (Time 1:42)
pi 28.04.2017 Rest day
so 29.04.2017 SPARTAN SUPER KOUTY nad Desnou

Location: Ski Areál Kouty, Kouty nad Desnou, Czech Rep.
Start Wave: 29.4.2017 @12:45

Bib: 10764
Name: BALINT Viktor (The Minions), 1978, SVK, BRATISLAVA, M
Category: Open Mens
Time: 4:06:06                   Position: 2175
Pos in Cat: 1427               Pos in Mens: 1826

Obstacles: 28 (1: Across Tyres, 2: O-U-T, 3: OUOU, 4: Memory test, 5: 6ft.Wall, 6*: Ballance, 7: Hurdle, 8: 7ft.Wall, 9: Walker walk, 10: A-Cargo, 11: Monkey bar A, 12: Slack Line, 13: Memory recall, 14: Invert wall, 15*: Rope Climb, 16: Barbwire crawl, 17: Hercules Hoist, 18: Sandbags, 19*: Spearthrow, 20: Triceps bar, 21: Big Cargo, 22: Cargo net, 23: Dunk wall, 24: Barbwire Stream, 25: Splip wall, 26*: Multiring, 27*: Olympus, 28: Stairway to Sparta)
*Penalty Burpees: 5x30 = 150

DISTANCE: 14.21km          TIME: 4:06:06
ENERGY: 1,135 kcal           Tempo: 17:19 min/km
Ascent: 1,062 m                Speed in Steps: 96 steps/min

KM      Tempo          Speed km/h
1           16:58           3.53
2           12:56           4.64
3             7:30           8.00
4           10:55           5.49
5           20:57           2.86
6           13:15           4.52
7           10:30           5.71
8           14:31           4.13
9             9:41           6.19
10         21:12           2.83
11         22:59           2.61
12         28:21           2.12
13         20:32           2.92
14         22:01           2.72
FINISH  66:16           0.91
ne 30.04.2017 Rest day