•● still in progress ●•

[Folterkeller]

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FitNotes Workout - Sonntag 9th November 2025
Time: 04:17 – 05:57 (1h 39m)
Total Volume: 4.784,5 Kg
Total Sets: 50
Total Reps: 1630

Gestern habe ich 6 Stunden im Garten Bäume beschnitten Und heute Nackenverspannungen ohne Ende...

100 Klimmzüge waren eigentlich zunächst geplant und dann lief es trotz Verspannungen ziemlich gut. Zum Ende waren die Verspannungen auch fast erledigt

59:25 für den Supersatz

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 139
- 13 reps
- 18 reps
- 23 reps
- 31 reps [Quasi all Out

PR im regularen Training mal mitgenommen]
- 23 reps
- 18 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 278
- 26 reps
- 36 reps
- 46 reps
- 62 reps [All Out, mehrmals ablegen]
- 46 reps
- 36 reps
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 417
- 39 reps
- 54 reps
- 69 reps
- 93 reps
- 69 reps
- 54 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.336 Kg
- Total Sets: 7
- Total Reps: 278
- 12.0 kgs x 26 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 46 reps
- 12.0 kgs x 62 reps [Quasi all Out]
- 12.0 kgs x 46 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 26 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 2)
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 4
- 24.0 kgs x 4 reps

** Pull Up 42,4 mm ** (Superset 3)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Burpee (Seal) ** (Superset 3)
- Total Sets: 1
- Total Reps: 7
- 7 reps

** Snatch ** (Superset 3)
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 30
- 12.0 kgs x 30 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 20
- 12.0 kgs x 20 reps

** Step Ups 20" Box Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 42
- 42 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 21
- 10.0 kgs x 21 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Crunches **
- Total Sets: 1
- Total Reps: 110
- 110 reps

[Netzokhul]

6h?!?
Habt ihr ne Obstbaumplantage oder bist du Bonsaigärtner? #

Mirin 31 Reps PU

[Folterkeller]

Der Garten ist groß und hat reichlich Auswahl
Zwei Apfelbäume, ein Walnussbaum, eine Linde, einen Birne, Esche.....

[Folterkeller]

* Cycling Rolle **
- Total Sets: 2
- 50.75 km - 1:30:00 [Nachmittags gegen 15:15 Uhr, da das Wetter draußen zu nass ist und ich das Rad sauber lassen wollte ]
- 1.0 km - 01:15

[Folterkeller]

► Text anzeigen

FitNotes Workout - Mittwoch 12th November 2025
Time: 04:19 – 05:30 (1h 10m)
Total Volume: 3.708 Kg
Total Sets: 43
Total Reps: 1134

Erkältungssymptome. Nase sitzt zu. Entweder der Wetterumschwung, Allergie oder doch eine Erkältung.
Etwas mehr als Easy going heute

40 min erste Supersatz

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 103
- 14 reps
- 18 reps
- 22 reps
- 24 reps
- 25 reps

** Push Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 206
- 28 reps
- 36 reps
- 44 reps
- 48 reps
- 50 reps

** Air Squat ** (Superset 1)
- Total Sets: 5
- Total Reps: 309
- 42 reps
- 54 reps
- 66 reps
- 72 reps
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.448 Kg
- Total Sets: 5
- Total Reps: 204
- 12.0 kgs x 28 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 42 reps
- 12.0 kgs x 48 reps
- 12.0 kgs x 50 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 64 Kg
- Total Sets: 1
- Total Reps: 4
- 16.0 kgs x 4 reps [PR]

** Pull Up 42,4 mm ** (Superset 3)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Burpee (Seal) ** (Superset 3)
- Total Sets: 1
- Total Reps: 5
- 5 reps

** Snatch ** (Superset 3)
- Total Volume: 224 Kg
- Total Sets: 1
- Total Reps: 14
- 16.0 kgs x 14 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 12
- 16.0 kgs x 12 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 10
- 10.0 kgs x 10 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 14
- 7.5 kgs x 14 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Hanstand An Wand Halten ** (Superset 5)
- Total Sets: 1
- Total Reps: 1
- 1 rep

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Ab-Wheel Rollout Knees Easy **
- Total Sets: 1
- Total Reps: 10
- 10 reps

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FitNotes Workout - Donnerstag 13th November 2025
Time: 04:16 – 05:29 (1h 13m)
Total Volume: 4.106,5 Kg
Total Sets: 45
Total Reps: 1206

42:30 erste Supersatz.

Erkältungssymptome noch vorhanden, aber noch nicht einzuordnen. Daher weiter wie geplant

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 108
- 15 reps
- 23 reps
- 25 reps
- 24 reps
- 21 reps

** Push Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 216
- 30 reps
- 46 reps
- 50 reps
- 48 reps
- 42 reps

** Air Squat ** (Superset 1)
- Total Sets: 5
- Total Reps: 324
- 45 reps
- 69 reps
- 75 reps
- 72 reps
- 63 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.592 Kg
- Total Sets: 5
- Total Reps: 216
- 12.0 kgs x 30 reps
- 12.0 kgs x 46 reps
- 12.0 kgs x 50 reps
- 12.0 kgs x 48 reps
- 12.0 kgs x 42 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 88 Kg
- Total Sets: 2
- Total Reps: 6
- 16.0 kgs x 4 reps [Drop nach Armwechsel]
- 12.0 kgs x 2 reps

** Pull Up 42,4 mm ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Burpee (Seal) ** (Superset 3)
- Total Sets: 1
- Total Reps: 6
- 6 reps

** Snatch ** (Superset 3)
- Total Volume: 320 Kg
- Total Sets: 1
- Total Reps: 20
- 16.0 kgs x 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 224 Kg
- Total Sets: 1
- Total Reps: 14
- 16.0 kgs x 14 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 10
- 15.0 kgs x 10 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 170 Kg
- Total Sets: 1
- Total Reps: 17
- 10.0 kgs x 17 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Handstand An Der Wand Halten ** (Superset 5)
- Total Sets: 1
- Total Reps: 1
- 1 rep

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Ab-Wheel Rollout Knees Easy **
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:00

[Folterkeller]

Noch eine kleine gemütliche 44 km Ausfahrt mit dem Rad in 1:44

[Folterkeller]

► Text anzeigen

FitNotes Workout - Freitag 14th November 2025
Time: 04:17 – 05:31 (1h 14m)
Total Volume: 4.090 Kg
Total Sets: 65
Total Reps: 1279

38:55 für den ersten Supersatz

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 110
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 200
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 10
- Total Reps: 300
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.400 Kg
- Total Sets: 10
- Total Reps: 200
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 120 Kg
- Total Sets: 1
- Total Reps: 10
- 12.0 kgs x 10 reps [PR] [6+4]

** Pull Up 42,4 mm ** (Superset 3)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Burpee (Seal) ** (Superset 3)
- Total Sets: 1
- Total Reps: 7
- 7 reps

** Snatch ** (Superset 3)
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 30
- 12.0 kgs x 30 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 20
- 12.0 kgs x 20 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Calves Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 75
- 75 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 14
- 7.5 kgs x 14 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Handstand An Der Wand Halten ** (Superset 5)
- Total Sets: 1
- Total Reps: 1
- 1 rep

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 24
- 10.0 kgs x 24 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Ab-Wheel Rollout Knees Easy **
- Total Sets: 1
- Total Reps: 13
- 13 reps

[Folterkeller]

► Text anzeigen

FitNotes Workout - Samstag 15th November 2025
Time: 04:19 – 05:28 (1h 08m)
Total Volume: 4.137 Kg
Total Sets: 65
Total Reps: 1338

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 111
- 12 reps
- 11 reps
- 11 reps
- 11 reps
- 11 reps
- 11 reps
- 11 reps
- 11 reps
- 11 reps
- 11 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 222
- 24 reps
- 22 reps
- 22 reps
- 22 reps
- 22 reps
- 22 reps
- 22 reps
- 22 reps
- 22 reps
- 22 reps

** Air Squat ** (Superset 1)
- Total Sets: 10
- Total Reps: 333
- 36 reps
- 33 reps
- 33 reps
- 33 reps
- 33 reps
- 33 reps
- 33 reps
- 33 reps
- 33 reps
- 33 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.664 Kg
- Total Sets: 10
- Total Reps: 222
- 12.0 kgs x 24 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 72 Kg
- Total Sets: 1
- Total Reps: 6
- 12.0 kgs x 6 reps [2+1]

** Pull Up 42,4 mm ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Burpee (Seal) ** (Superset 3)
- Total Sets: 1
- Total Reps: 6
- 6 reps

** Snatch ** (Superset 3)
- Total Volume: 264 Kg
- Total Sets: 1
- Total Reps: 22
- 12.0 kgs x 22 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 16
- 12.0 kgs x 16 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 120 Kg
- Total Sets: 1
- Total Reps: 12
- 10.0 kgs x 12 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Calves Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 80
- 80 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 21
- 10.0 kgs x 21 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 14
- 7.5 kgs x 14 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 1
- Total Reps: 14
- 5.0 kgs x 14 reps [PR]

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Handstand An Der Wand Halten ** (Superset 5)
- Total Sets: 1
- Total Reps: 1
- 1 rep

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 24
- 10.0 kgs x 24 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Ab-Wheel Rollout Knees Easy **
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 38:00

[Netzokhul]

Scheinbar keine ERkältung geworden?

[Folterkeller]

Danke der Nachfrage

Wenn ich das mal wüsste daher weiter wie bisher, da keine Verschlechterung Eintritt

[Folterkeller]

Roller fahren..der Rückweg lief deutlich besser. Da hat es auch nicht mehr geregnet
- Total Sets: 2
- 11.1 km - 39:19
- 11.1 km - 36:31