← Polished Log

Raw Sources 2022

What the canonical log is built from, unedited: hand bullets, coach plans, the 2021/22 tracker, TrainWeek logs, GPS laps and race results. The bold line on each day is what the build made of them.

2026202520242023202220212020

W52 · Dec 26

Mon · Dec 26 —
bullet
Warm-up (fartlek)
Tue · Dec 27 3x4x30s rope · Strength
bullet
3x4x30s rope; Strength
Wed · Dec 28 Hills - 10x80m (no splits) · Jumps
bullet
Warm-up (fartlek); 10x80m uphill strides; Plyometrics
Thu · Dec 29 3x4x30s rope · Strength · Fartlek - 3x2min + 3x1min (3:50/km) hard
bullet
3x4x30s rope; Strength; 45' easy run
gps
Running 12.6km · 5:43/km · HR 155 · cad 83 · 15:05 UTC · 15 laps · area 2201×1928m
lapmtimepaceHRcad
1406621:085:12/km15582
2318125:017:52/km15579
38815:015:42/km13980
45012:014:02/km14385
51591:016:24/km18683
65042:014:00/km17587
71751:025:54/km16980
84972:014:03/km16585
98115:016:11/km15181
103001:023:27/km13686
113872:025:15/km15882
123141:013:14/km15990
133982:015:04/km15682
142991:043:34/km16289
158125"5:09/km17081
Fri · Dec 30 Hills - 5x30s + 5x15s + 5x60s
bullet
Warm-up; uphill set (5x30s + 5x15s + 5x60s)
Sat · Dec 31 Track Workout - 2x(5x100m) (no splits)
bullet
Warm-up; 2x5x100m (14", 50m GP, 5'SP)

W51 · Dec 19

Mon · Dec 19 Strength
bullet
Warm-up (fartlek); Strength
Tue · Dec 20 Jumps · Strength
bullet
Plyometrics; Strength
Wed · Dec 21 Track Workout - 16x200m (28", 2'P) hard
bullet
Warm-up; 14-16x200m (28", 2'P)
Thu · Dec 22 Strength
bullet
Warm-up (fartlek); Strength
Fri · Dec 23 Track Workout - 1x500m (1'34", 1'15"P) · Workout - 7km 4:30/km · Jumps hard
bullet
Warm-up; 1x500m + speed combo (50-70-90-60); Plyometrics
gps
Running 7.3km · 4:31/km · HR 165 · cad 86 · 15:44 UTC · 13 laps · area 1634×1897m
lapmtimepaceHRcad
16373:044:49/km13183
24181:303:35/km16990
318757"5:05/km18583
43361:304:28/km18188
52741:305:28/km18384
64591:433:44/km18390
79464:485:04/km16682
84141:303:37/km16187
93271:304:35/km17781
103291:284:27/km16592
112931:315:11/km16183
123161:043:23/km16991
13234810:484:36/km16382
flags
⚑ reps?: wrote 1, watch 3, describe? (possible workout, unclear structure)
Sat · Dec 24 Easy
bullet
45min easy run
Sun · Dec 25 Tempo - 3x15min (no splits)
bullet
3x15min easy progression

W50 · Dec 12

Mon · Dec 12 Easy - 5km 5:00/km
gps
Running 5.1km · 5:01/km · HR 158 · cad 84 · 17:43 UTC · 6 laps · area 1992×1016m
lapmtimepaceHRcad
110004:304:30/km13186
210004:224:22/km18187
310006:346:34/km16587
410005:075:07/km15081
510004:374:37/km16383
69927"4:33/km16482
Sun · Dec 18 Fartlek - 11x30s (3:30/km, 30"P) hard
gps
Running 8.3km · 4:47/km · HR 168 · cad 86 · 12:44 UTC · 21 laps · area 2346×1045m
lapmtimepaceHRcad
18504:014:44/km15586
215330"3:16/km18090
310630"4:43/km18485
414030"3:34/km18689
513731"3:46/km18786
613730"3:39/km18687
710629"4:34/km18885
813128"3:34/km18588
911131"4:39/km18483
1014332"3:44/km18390
11400021:295:22/km16678
1212927"3:29/km16287
1311633"4:44/km16983
1414329"3:23/km17089
159330"5:23/km17585
1613729"3:32/km18191
1711932"4:29/km17984
1816330"3:04/km17491
1910430"4:48/km17783
2014628"3:12/km17989
2111025:034:35/km17082

W49 · Dec 5

Mon · Dec 5 Strength
bullet
Warm-up (fartlek); Strength
plan
AM: Uni; Fahrtenspiel / 5' locker / 2:30-1:30-2:30-1:30-2:30 / 5' locker / 1:30-1:00-1:30-1:00-1:30 / 5' locker; Athletik
Tue · Dec 6 Jumps · Strength
bullet
Plyometrics; Strength
plan
AM: individuell aufwärmen; s.Kraft; 5x5 Hürdensprünge
Wed · Dec 7 Speed - 3x40m · Speed - 3x60m · Track Workout - 12x200m (28", 2'P) · Jumps hard
bullet
Warm-up; 3x40m Zug + 3x60m + 12x200m (28", 2'P); Plyometrics
plan
AM: 10'; Speedrills berg ab; Sprünge berg auf; 3-4x30m Fliegend mit 30m anlaufen Frequnz aus Hochstart und 40m Kniehub auslaufen / 4'P; 14-16x200 / 28" / 2'P
Thu · Dec 8 Strength · Easy
bullet
Strength; 30min easy run
plan
AM: Uni; Fahrtenspiel / 5' locker / 1:30-1:10-1:30-1:10-1:30 / 5' locker / 1:00-45"-1:00-45"-1:10 / 5' locker; Athletik
Fri · Dec 9 Speed - 2x(3x80m) · Track Workout - 500m + 150m (no splits) · Jumps
bullet
2x3x80m (2'P, 5'SP) + 500m/150m split set; Plyometrics
plan
AM: 10'; Speedrills; 3x5 Drop jump eb re/li; 3 Serien / 2x15 Zug 10kg / 2xBeschleunigung aus dem Hochstart über Bloxx 10 Bloxx a 3x5 Fuß und raus laufen / 2'SP/ 6'SP; 2x(50 - 70 - 90 - 60) 90% / 2'P/6'SP / / 1x500
Sat · Dec 10 Speed - 3x40m · Speed - 3x60m · Track Workout - 14x200m (28", 2'P) · Jumps hard
bullet
Warm-up; 3x40m Zug + 3x60m + 14x200m (28", 2'P); Plyometrics
plan
PM: 45 min DL
Sun · Dec 11 Recovery
bullet
light recovery
plan
AM: 3x15min DL / 1. 4:00 / 2. 3:50 / 3. 3:45

W48 · Nov 28

Mon · Nov 28 Easy - 5km 5:10/km
bullet
30min easy run
plan
AM: Uni; 30min easyrun
gps
Running 5.3km · 5:08/km · HR 163 · cad 82 · 18:29 UTC · 6 laps · area 1978×1008m
lapmtimepaceHRcad
110005:095:09/km15082
210005:125:12/km16284
310005:565:56/km15985
410004:464:46/km17380
510004:524:52/km17180
62611:044:05/km17982
Tue · Nov 29 Strength
bullet
Strength
plan
AM: individuell aufwärmen; Athletik oder; 3x Seil hoch klettern / 3x5 Bauch am Trapetz / 3x5 Dips am Barren / 3x10 Beine gestreckt an der Sprossenwand / 3x6 Handstand abrollen vw / 3x 6 Rückwärtsrolle in Handstand hochdrücken
Wed · Nov 30 3x20s rope · Speed - 1x(3x60m) · Track Workout - 10x200m (28", 2'P) · Jumps hard
bullet
Warm-up; 3x20s rope + 1x3x60m + 10x200m (28", 2'P); Plyometrics
plan
AM: 10'; Koordination von den Athleten (KW 48 Vinc); 3x20 Sec schnelles Seil; 1x3x60m 3'SP / Option mit Turnschuhe wer eine Spikespasue braucht; 10x200 / 28" / 2'P; 5x5 Hürdensprünge
Thu · Dec 1 Strength
bullet
Warm-up (fartlek); Strength
plan
AM: Uni; Fahrtenspiel / 5' locker / 1:30-1:10-1:30-1:10-1:30 / 5' locker / 1:00-45"-1:00-45"-1:10 / 5' locker; Athletik
Fri · Dec 2 Pre-race activation
bullet
pre-race activation
plan
PM: Auftakt individuell
Sat · Dec 3 🏁 600m indoor race (1:20.24) — hard
bullet
600m indoor race
plan
PM: Fürth 600m
race
600m 1:20.24 () — Fürth
Sun · Dec 4 Recovery
bullet
light recovery
plan
PM: eventuell vorgezuogenes Montagstraining

W47 · Nov 21

Mon · Nov 21 Tempo
bullet
Warm-up; fartlek progression
Tue · Nov 22 Strength
bullet
Strength
Wed · Nov 23 Track Workout - 8x200m (28", 2'P) · Jumps hard
bullet
Warm-up; 8x200m (28", 2'P); Plyometrics
Thu · Nov 24 Easy - 6km 6:05/km
bullet
30min easy run
gps
Running 5.9km · 6:07/km · HR 142 · cad 81 · 21:31 UTC · 6 laps
lapmtimepaceHRcad
110005:485:48/km12184
210005:475:47/km14483
310005:595:59/km13881
410006:066:06/km15481
510006:596:59/km15074
68875:206:01/km14381
Fri · Nov 25 Track Workout - 2x500m (90", 6'P) · Strength
bullet
Warm-up; 2x500m (90", 6'P); Strength
Sat · Nov 26 Track Workout - 3x800m + 8x200m (28", 2'P) · Speed - 2x(2x60m) · Jumps hard
bullet
Warm-up; 3x800m + 2x2x60m + 8x200m (28", 2'P); Plyometrics
Sun · Nov 27 —
bullet
Rest

W46 · Nov 14

Mon · Nov 14 Easy - 7km 4:55/km
bullet
7km @ 5:00 pace
gps
Running 7.2km · 4:57/km · HR 159 · cad 82 · 18:21 UTC · 8 laps · area 2379×1047m
lapmtimepaceHRcad
110004:424:42/km12582
210004:314:31/km16882
310007:087:08/km15282
410004:504:50/km16183
510005:095:09/km16080
610004:394:39/km17181
710003:563:56/km17683
823457"4:04/km18583
Tue · Nov 15 Strides - 5x40m · Strength
bullet
5x40m strides; Strength
Wed · Nov 16 Track Workout - 16x200m (30", 2'P) · Jumps hard
bullet
Warm-up; 16x200m (30", 2'P); Plyometrics
Thu · Nov 17 Strength · Easy · Track Workout - 3x(2x1000m) (no splits)
bullet
Strength; 30' easy + 3x2x1000m (3:30, 3'P, 6'SP)
Fri · Nov 18 Track Workout - 1x300m (40.5") + 1x150m (18.8") · Strength
bullet
Warm-up; 1x300m (40.5") + 1x150m (18.8"); Strength
Sat · Nov 19 Track Workout - 3x800m + 16x200m (30", 2'P) · Speed - 2x(2x60m) hard
bullet
3x800m + 2x2x60m + 16x200m (30", 2'P)
Sun · Nov 20 Tempo · Track Workout - 3x(2x1000m) (no splits)
bullet
tempo progression + 3x2x1000m (~3:20-3:30, 3'P, 5'SP)

W45 · Nov 7

Mon · Nov 7 Easy · Track Workout - 3x(2x1000m) (no splits)
bullet
30' easy + 3x2x1000m (3:30, 3'P, 6'SP)
plan
AM: Uni; Fahrtenspiel / 5' locker / 3:30-2:30-3:30-2:30-3:30 / 5' locker / 2:30-1:30-2:30-1:30-2:30 / 5' locker; Athltik / Stabi selbstständig oder Zirkel Kraftplan
Tue · Nov 8 Strides - 5x40m · Jumps · Strength
bullet
5x40m strides; Plyometrics; Strength
plan
AM: individuell aufwärmen; Kraft s.Plan / danach turnen; 3x Seil hoch klettern / 3x5 Bauch am Trapetz / 3x5 Dips am Barren / 3x10 Beine gestreckt an der Sprossenwand / 3x6 Handstand abrollen vw / 3x 6 Rückwärtsrolle in Handstand hochdrücken
Wed · Nov 9 Track Workout - 14x200m (30", 2'P) · Jumps hard
bullet
Warm-up; 14x200m (30", 2'P); Plyometrics
plan
AM: 10'; Koordination von den Athleten (KW 47 Emil); 3x3x 30m EB Lauf frequenz / 2'P/4'SP; 8x200m / 28" / 2'P; 3x5 Hürdensrpünge Kleine Hürden / 3x5 Medball Decke
Thu · Nov 10 Easy · Track Workout - 4x1000m (3'35", 2'P) hard
bullet
30' easy + 4x1000m (3:35, 2'P)
plan
PM: 30min easyrun
gps
Running 2km · 6:07/km · HR 134 · cad 81 · 15:11 UTC · 2 laps
lapmtimepaceHRcad
110006:136:13/km13181
29475:426:01/km13881
gps
Running 4.5km · 4:29/km · HR 150 · cad 75 · 15:39 UTC · 8 laps · area 2256×1270m
lapmtimepaceHRcad
110103:373:35/km12387
21511:5312:28/km15758
311444:043:33/km16186
41451:5813:34/km16557
59673:293:36/km16686
62022:0310:09/km15156
78893:083:31/km13687
862"—14886
Fri · Nov 11 Speed · Track Workout - 3x(3x100m) + 1x300m (42") + 1x150m (20.5")
bullet
Warm-up; 2x resisted sprint set + 3x3x100m (13.0s, 60"P) + 1x300m (42") + 1x150m (20.5")
plan
AM: 10' el; Speedrills; ZWST/ 2 Serien / 2x30m 10kg / 30m frei aus Liegestütz mit Medbälle / / 3'P/ 6'SP; 2x500 / 90" / 6'P; 3x Seil hoch klettern / 3x5 Bauch am Trapetz / 3x5 Dips am Barren / 3x10 Beine gestreckt an der Sprossenwand / 3x6 Handstand abrollen vw / 3x 6 Rückwärtsrolle in Handstand hochdrücken
Sat · Nov 12 Track Workout - 14x200m (30", 2'P) hard
bullet
Warm-up; 14x200m (30", 2'P)
plan
AM: 3x800 30" / / 3:44'' / 3:36" / 3:28"; Speedrills berg ab; 3x20 Sec schnelle FGSP mit Seil - zählen; 2x2x60m 60"P/3'SP / 8,0"; 8x200m / 28" / 2'P; 3x5 Hürdensrpünge Kleine Hürden / 3x5 Medball Decke
Sun · Nov 13 —
bullet
Rest
plan
PM: eventuell vorgezuogenes Montagstraining

W44 · Oct 31

Mon · Oct 31 —
bullet
Rest
plan
PM: 7km 5:00 Pace
Tue · Nov 1 Strides - 5x40m · Jumps · Strength
bullet
5x40m strides; Plyometrics; Strength
plan
AM: individuell aufwärmen; s.Kraft; 5x40m Abläufe
Wed · Nov 2 Track Workout - 12x200m (30", 2'P) · Jumps hard
bullet
Warm-up; 12x200m (30", 2'P); Plyometrics
plan
AM: 10'; Speedrills berg ab; 3x3x 30m EB Lauf frequenz / 2'P/4'SP; 3x30m Sprungläufe; 16x200m / 30" / 2'P; 3x5 Hürdensrpünge Kleine Hürden / 3x5 Medball Decke
flags
⚑ back-to-back hard?
Thu · Nov 3 Tempo - ~10x2min (no splits) hard
bullet
5km fartlek (2min fast / 2min easy)
plan
AM: Uni; 30' DL 4:30 Schnitt / 3x2x1000m in 3:30 / 3'P/6' SP; Athletik s. Kraft
gps
Running 5.3km · 5:15/km · cad 79 · 18:11 UTC · 12 laps · area 1973×1003m
lapmtimepaceHRcad
14362:004:35/km—81
25762:073:40/km—83
33791:545:01/km—79
45501:573:33/km—84
54172:034:55/km—80
65842:043:32/km—84
73891:564:58/km—80
85732:013:31/km—85
95257:3214:21/km—72
106032:003:19/km—85
1112637"4:54/km—80
121671:4510:29/km—53
flags
⚑ confirm reps?, back-to-back hard?
Fri · Nov 4 Speed · Track Workout - 3x(3x100m) + 1x300m (42")
bullet
Warm-up; 2x resisted sprint set (30m/50m/70m) + 3x3x100m in spikes (13.0s, 90"P) + 1x300m (42")
plan
AM: 10' el; Speedrills; 3x5 Hockstrecksprünge aus der Sumo KB / 3x10 Wechselsprünge; ZWST/ 2 Serien / 2x30m 10kg / 30m frei aus Liegestütz mit Medbälle / / 3'P/ 6'SP; 1x300 40,5" / 4'P / 1x150 18,8"
Sat · Nov 5 Track Workout - 12x200m (30", 2'P) hard
bullet
Warm-up; 12x200m (30", 2'P)
plan
AM: 3x800 30" / / 3:44'' / 3:36" / 3:28"; Technik; 3x20 Sec schnelle FGSP mit Seil - zählen; 2x2x60m 60"P/3'SP / 8,0"; 16x200m / 30" / 2'P
Sun · Nov 6 Easy - 8km 5:05/km
bullet
Rest
plan
AM: 3x10' DL / 4:30 - 4;20 - 4:10 Schnitt; 3x2x1000m / in 3:20 / 3'P/ 5'SP
gps
Running 8.1km · 5:04/km · HR 150 · cad 78 · 14:38 UTC · 9 laps · area 2333×1036m
lapmtimepaceHRcad
110004:494:49/km12781
210004:454:45/km16880
310004:434:43/km15879
410004:574:57/km15379
510004:594:59/km15578
610005:005:00/km15679
710007:167:16/km13166
810004:084:08/km16180
912231"4:14/km18383

W43 · Oct 24

Mon · Oct 24 —
bullet
Rest
Tue · Oct 25 Strides - 5x40m · Jumps · Strength
bullet
5x40m strides; Plyometrics; Strength
Wed · Oct 26 Easy
bullet
30min run + stretching
Thu · Oct 27 —
bullet
Rest
Fri · Oct 28 Track Workout - 2x(5x100m) + 1x300m (42") · Stair work
bullet
Warm-up; 2x5x100m in spikes (13.5s, 3'P, 8'SP) + 1x300m (42"); Stair work
Sat · Oct 29 —
bullet
Warm-up; 2x3x20s uphill + 12x200m (30", 2'P)
Sun · Oct 30 —
bullet
Rest

W42 · Oct 17

Mon · Oct 17 —
bullet
Rest
Tue · Oct 18 Strides - 5x40m · Jumps · Strength
bullet
Warm-up; 5x40m strides; Plyometrics; Strength
Wed · Oct 19 Track Workout - 10x200m (30", 2'P) hard
bullet
Warm-up; 10x200m (30", 2'P); Hurdle mobility
Thu · Oct 20 —
bullet
Rest
Fri · Oct 21 Stair work · Track Workout - 2x(4x100m) (no splits) · Jumps
bullet
Warm-up; Stair work; 2x4x100m in spikes (13.5s, 2'P, 8'SP); Plyometrics
Sat · Oct 22 —
bullet
Rest
Sun · Oct 23 —
bullet
Rest

W41 · Oct 10

Mon · Oct 10 Easy - 6.5km 5:25/km
bullet
40min easy run
plan
AM: Uni
gps
Running 6.7km · 5:25/km · cad 79 · 17:04 UTC · 7 laps · area 1278×2312m
lapmtimepaceHRcad
110006:156:15/km—80
210006:136:13/km—80
310006:036:03/km—79
410004:564:56/km—78
510005:465:46/km—76
610004:134:13/km—79
77423:074:12/km—80
Tue · Oct 11 Jumps · Strength · Strides - 5x40m
bullet
Plyometrics; Strength; 5x40m strides
plan
AM: individuell aufwärmen; s.Kraft; 200 kleine Sprünge; 5x40m Abläufe
Wed · Oct 12 Track Workout - 16x200m (32", 1'30"P) hard
bullet
Warm-up; 16x200m (32", 1:30'P); Hurdle mobility
plan
PM: 30min Lauf + Dehnen
Thu · Oct 13 —
bullet
Rest
plan
AM: Uni
Fri · Oct 14 Stair work · Track Workout - 2x(4x100m) (no splits)
bullet
Warm-up; Stair work; 2x4x100m in spikes (14.5s, 3'P, 8'SP)
plan
AM: 10' el; Treppe: / 4 Serien / - 30 Kniehub mit Abdruck gehen / - 30 bb / - 20 eb re/li15 / - 15 Frosch 3 Stufen / - 30 Skater / - 16 bb 2 Stufen; 3x re/li EB Läufe über 30m / 2'P/ 4'SP / gebounct/ Hütchen auf 13 Fuß; 2x5x100m mit Spikes in 13,5 sec 3'P / 8'SP / / 1x300 42"; 200 kleine Sprünge
Sat · Oct 15 Track Workout - 8x200m (30", 2'P) · Jumps hard
bullet
Warm-up; 8x200m (30", 2'P); Plyometrics; Hurdle mobility
plan
AM: 5 Stadionrunden EL mit jeweils 150m aktiv Rest traben; Sprinttechnik / gerades Bein auf KSP / gehobenes Bein auf KSP / doppel Tap / einer tap / Schlaglauf auf eb Dribbles / Schlaglauf auf bb Dribbles; weniger steile Treppe in der Kurve / / 2x3x20 sec schnell rauf jede zweite Stufe GP/ 5'SP; 12x200m / 30" / 2'P; Zirkel s. Kraft; 3x10 Hockstrecksprünge / 3x8 eb Hops re mittel / 3x8 eb Hops li mittel / 3x10 Tscherbakis
Sun · Oct 16 Easy - 8km 5:00/km
bullet
easy run 8km
plan
PM: Dauerlauf 8km
gps
Running 7.9km · 4:58/km · cad 78 · 13:51 UTC · 8 laps · area 1432×2354m
lapmtimepaceHRcad
110004:364:36/km—81
210004:174:17/km—80
310003:583:58/km—81
410005:125:12/km—79
510004:574:57/km—81
610005:225:22/km—76
710005:115:11/km—77
88975:396:18/km—66

W40 · Oct 3

Mon · Oct 3 Hills - 5x60m (no splits) · Track Workout - 4x1000m (4', 3'P) · Jumps hard
bullet
Warm-up; 5x60m uphill + 4x1000m (4:00, 3'P); Plyometrics
plan
AM: 15' EL; 3x16 Wechselsprünge / 3x16 Hockstrecksprünge / 3x10 pS Ausfallschritt Hochsprünge; Rasen / 5x50m Hopserlauf weit 20"P / 1:30SP / 5x50m Unterfersen 20" / 1:30 SP / 5x50m große Dribbles 20"P / 1:30 SP / 5x50m Sprunglauf 20"P; Berg: / / 5x60m berg auf Ablauf / TP/ 5'SP / / 4x1000 / 3'P / 4:00
gps
Running 4.4km · 4:58/km · cad 75 · 16:13 UTC · 5 laps · area 762×473m
lapmtimepaceHRcad
110003:523:52/km—81
210004:034:03/km—81
310004:564:56/km—78
410005:295:29/km—75
54053:348:48/km—61
Tue · Oct 4 Strength · Strides - 5x40m
bullet
Strength; 5x40m strides
plan
AM: Aufwärmen; s.Kraft; 200 kleine Sprünge; 5x40m Abläufe
Wed · Oct 5 Track Workout - 12x200m (32", 90"P) · Jumps hard
bullet
Warm-up; 12x200m (32", 90"P); Plyometrics; Hurdle mobility
plan
AM: Komplexe Erwärmung / 2x5 Aufgaben 50m / mit jeweils 800m Wechsel aktiv; Hürdenbeweglichkeit; 2x3x30m Wendeläufe / 5'P; 10x200m / 30" / 2'P; 3x10 Hockstrecksprünge / 3x8 eb Hops re mittel / 3x8 eb Hops li mittel / 3x10 Tscherbakis
Thu · Oct 6 —
bullet
Rest
plan
AM: Uni
Fri · Oct 7 Stair work · Track Workout - 2x(4x100m) (no splits)
bullet
Warm-up; Stair work; 2x4x100m (70-80%, 3'P, 8'SP)
plan
AM: 10' el; Sprinttechnik / gerades Bein auf KSP / gehobenes Bein auf KSP / doppel Tap / einer tap / Schlaglauf auf eb Dribbles / Schlaglauf auf bb Dribbles; Treppe / 3 Serien 3'SP / / 24 Kniehub gehen 2 Stufen / 10 FGSP bb 2 Stufen / 10 FGSP eb / 8 Frosch 3 Stufen wenn möglich / 8 seitl FGSP eb / 12 Schlittschuhsprünge / 8 Hockstrecksprünge 1 Stufe; weniger steile Treppe in der Kurve / / 2x3x12 sec schnell rauf jede zweite Stufe GP/ 5'SP; 2x4x100m mit Spikes in 13,5 sec 2'P / 8'SP; 200 kleine Sprünge
Sat · Oct 8 Track Workout - 14x200m (32", 90"P) · Jumps hard
bullet
Warm-up; 14x200m (32", 90"P); Plyometrics; Hurdle mobility
plan
AM: Komplexe Erwärmung / 2x5 Aufgaben 50m / mit jeweils 800m Wechsel aktiv; Hürdenbeweglichkeit; 3x14 Wechselsprünge / 3x14 Hockstrecksprünge / 3x12 pS Ausfallschritt Hochsprünge; 3x7x10m Wendeläufe / 4'P; 14x200m / 32" / 90"P; Zirkel s. Kraft; 200 kleine FGSP
Sun · Oct 9 —
bullet
Rest

W38 · Sep 19

Thu · Sep 22 Easy - 5.5km 5:15/km
gps
Running 5.6km · 5:17/km · cad 81 · 14:37 UTC · 6 laps · area 1756×1301m
lapmtimepaceHRcad
110006:596:59/km—79
210004:244:24/km—82
310005:185:18/km—81
410005:515:51/km—82
510004:084:08/km—81
66022:564:52/km—79

W37 · Sep 12

Mon · Sep 12 Steady - 8km 4:30/km
gps
Running 7.9km · 4:30/km · cad 77 · 16:07 UTC · 8 laps · area 3116×1828m
lapmtimepaceHRcad
110004:324:32/km—78
210004:264:26/km—77
310004:384:38/km—77
410004:304:30/km—77
510004:304:30/km—76
610004:314:31/km—76
710004:284:28/km—77
88873:584:28/km—77

W36 · Sep 5

Mon · Sep 5 Easy - 6km 4:40/km
gps
Running 6.1km · 4:41/km · cad 77 · 16:12 UTC · 7 laps · area 1903×1767m
lapmtimepaceHRcad
110004:384:38/km—78
210004:314:31/km—77
310004:294:29/km—78
410004:384:38/km—77
510004:364:36/km—78
610005:135:13/km—76
711934"4:46/km—77
Thu · Sep 8 Tempo - 6km 3:25/km hard
gps
Running 2.3km · 4:40/km · cad 78 · 16:11 UTC · 3 laps · area 519×404m
lapmtimepaceHRcad
110004:494:49/km—78
210004:324:32/km—78
33171:284:38/km—77
gps
Running 6.1km · 4:24/km · cad 78 · 16:49 UTC · 9 laps · area 112×148m
lapmtimepaceHRcad
110003:253:25/km—85
29853:193:22/km—84
3593:0151:08/km—60
410003:223:22/km—86
59893:203:22/km—85
6583:0051:43/km—55
710003:293:29/km—84
89843:273:30/km—84
93427"13:14/km—76

W31 · Aug 1

Fri · Aug 5 —
tracker
DM Jugend · DM Jugend
Sat · Aug 6 —
tracker
DM Jugend · DM Jugend
Sun · Aug 7 —
tracker
DM Jugend · DM Jugend

W30 · Jul 25

Sat · Jul 30 🏁 400m 48.89 — hard
tracker
DM U23 · DM U23
race
400m 48.89 () — Heilbronn
Sun · Jul 31 🏁 800m 1:51.26 — hard
tracker
DM U23 · DM U23
race
800m 1:51.26 () — Heilbronn

W29 · Jul 18

Sat · Jul 23 🏁 800m 1:52.12 — hard
race
800m 1:52.12 () — Bochum-Wattenscheid
Sun · Jul 24 🏁 800m 1:51.59 — hard
race
800m 1:51.59 () — Bochum-Wattenscheid

W28 · Jul 11

Tue · Jul 12 Easy - 6.5km 4:45/km
gps
Running 6.5km · 4:45/km · HR 162 · cad 80 · 17:20 UTC · 7 laps · area 1712×1648m
lapmtimepaceHRcad
110004:534:53/km15279
210004:314:31/km15882
310004:234:23/km16182
410004:194:19/km17483
510004:154:15/km16782
610005:185:18/km15980
74743:066:32/km16372
Thu · Jul 14 Easy - 7km 4:35/km
gps
Running 7.1km · 4:35/km · HR 159 · cad 80 · 17:00 UTC · 8 laps · area 2703×1364m
lapmtimepaceHRcad
110004:344:34/km14481
210004:334:33/km16180
310004:244:24/km16579
410004:344:34/km17080
510005:525:52/km15877
610004:274:27/km16480
710003:423:42/km14684
810826"4:01/km17682
Sun · Jul 17 Easy - 6km 4:45/km
gps
Running 6.1km · 4:43/km · HR 162 · cad 79 · 14:39 UTC · 7 laps · area 2705×1365m
lapmtimepaceHRcad
110005:125:12/km14282
210004:384:38/km16079
310004:184:18/km17179
410004:494:49/km16879
510004:464:46/km16978
610004:344:34/km16578
74814"4:52/km17778

W27 · Jul 4

Mon · Jul 4 Bike - 10km
gps
Biking 10.2km · 4:53/km · HR 104 · 15:58 UTC · 3 laps · area 4683×2292m
lapmtimepaceHRcad
1500018:063:37/km107—
2500028:415:44/km102—
32243:1014:08/km99—
Sat · Jul 9 Easy - 7km 4:55/km
gps
Running 7.3km · 4:53/km · HR 166 · cad 80 · 11:30 UTC · 8 laps · area 2810×2017m
lapmtimepaceHRcad
110005:185:18/km14179
210006:176:17/km16082
310003:463:46/km18482
410003:583:58/km18381
510004:514:51/km15579
610004:544:54/km18181
710004:434:43/km16778
82941:476:04/km16676
Sun · Jul 10 Steady - 5.5km 4:25/km
gps
Running 5.4km · 4:23/km · HR 157 · cad 81 · 16:54 UTC · 6 laps · area 1313×1371m
lapmtimepaceHRcad
110003:583:58/km14284
210003:393:39/km16784
310004:044:04/km17281
410005:195:19/km14578
510004:484:48/km15979
63831:474:39/km16580

W26 · Jun 27

Mon · Jun 27 Easy - 6.5km 5:05/km
gps
Running 6.8km · 5:54/km · HR 151 · cad 76 · 15:40 UTC · 7 laps · area 1902×1953m
lapmtimepaceHRcad
110004:504:50/km13880
210004:564:56/km15771
310004:444:44/km15778
410004:574:57/km14184
5100010:3410:34/km14268
610005:045:04/km16777
77894:596:19/km16672
Sat · Jul 2 🏁 800m 1:52.27 — hard
race
800m 1:52.27 () — Erding
Sun · Jul 3 Steady - 6km 4:20/km
gps
Running 6km · 4:21/km · HR 168 · cad 81 · 12:13 UTC · 7 laps · area 2656×1366m
lapmtimepaceHRcad
110004:514:51/km14179
210004:104:10/km17279
310004:084:08/km17379
410004:264:26/km17389
510004:244:24/km17881
610004:074:07/km17679
73310"5:03/km18579

W25 · Jun 20

Mon · Jun 20 Easy - 4.5km 5:10/km
gps
Running 4.6km · 5:10/km · HR 152 · cad 76 · 05:58 UTC · 5 laps · area 1036×1202m
lapmtimepaceHRcad
110004:254:25/km14481
210004:204:20/km15180
310006:156:15/km14473
410004:384:38/km16781
55864:056:58/km15665
Wed · Jun 22 Steady - 6km 4:30/km
gps
Running 6.1km · 4:28/km · HR 161 · cad 80 · 17:37 UTC · 7 laps · area 1905×604m
lapmtimepaceHRcad
110004:134:13/km14581
210004:354:35/km16481
310004:234:23/km16980
410004:314:31/km15880
510004:324:32/km16480
610004:324:32/km16580
75017"5:40/km16979
Sun · Jun 26 🏁 400m 49.72 — hard
race
400m 49.72 () — Bamberg

W24 · Jun 13

Mon · Jun 13 Steady - 4.5km 4:20/km
gps
Running 4.8km · 4:18/km · HR 139 · cad 83 · 15:52 UTC · 5 laps
lapmtimepaceHRcad
110004:194:19/km8785
210004:174:17/km12083
310004:174:17/km14483
410004:174:17/km17683
57913:244:18/km17783
Tue · Jun 14 Easy - 4km 6:10/km
gps
Running 4.2km · 7:25/km · HR 154 · cad 72 · 08:24 UTC · 6 laps · area 99×152m
lapmtimepaceHRcad
11421"—8754
27582:463:39/km12587
310009:399:39/km14964
410007:077:07/km15870
510007:057:05/km16371
64694:289:31/km16986
Wed · Jun 15 Easy - 6.5km 4:40/km
gps
Running 6.8km · 4:40/km · HR 160 · cad 81 · 15:02 UTC · 7 laps · area 457×305m
lapmtimepaceHRcad
110005:065:06/km12881
210004:574:57/km13777
310004:464:46/km16180
410004:384:38/km17380
510004:364:36/km17381
610004:464:46/km17881
77912:503:35/km18284

W23 · Jun 6

Mon · Jun 6 Easy - 3km 5:00/km
gps
Running 3.3km · 5:01/km · HR 78 · cad 79 · 06:56 UTC · 4 laps · area 941×746m
lapmtimepaceHRcad
110005:055:05/km7880
210005:025:02/km7879
310004:444:44/km7878
42911:415:47/km7880
Tue · Jun 7 Easy - 8.5km 4:50/km · Bike - 10km 7:30/km
gps
Biking 9.9km · 7:28/km · HR 115 · 08:20 UTC · 2 laps · area 1942×2356m
lapmtimepaceHRcad
1500055:5311:11/km116—
2490818:023:40/km112—
gps
Running 8.8km · 4:51/km · HR 150 · cad 80 · 15:23 UTC · 9 laps · area 2158×2630m
lapmtimepaceHRcad
110004:584:58/km10580
210005:195:19/km12379
310005:055:05/km14580
410004:424:42/km15581
510004:384:38/km17080
610004:594:59/km16579
710004:494:49/km15979
810004:324:32/km17180
98133:464:38/km17180
Wed · Jun 8 Steady - 6km 4:15/km
gps
Running 6.4km · 4:17/km · HR 158 · cad 83 · 15:05 UTC · 7 laps
lapmtimepaceHRcad
110004:184:18/km9082
210004:174:17/km12084
310004:174:17/km17986
410004:174:17/km18384
510004:174:17/km17784
610004:174:17/km18982
73471:304:19/km19182
Fri · Jun 10 Steady - 8.5km 4:20/km
gps
Running 8.6km · 4:19/km · HR 161 · cad 81 · 15:25 UTC · 9 laps · area 2161×2606m
lapmtimepaceHRcad
110004:364:36/km11781
210004:214:21/km14080
310004:254:25/km16380
410004:334:33/km16881
510003:453:45/km18083
610003:433:43/km18384
710004:384:38/km17079
810004:254:25/km16880
95682:294:22/km16980
Sat · Jun 11 Easy - 2.5km 6:25/km
gps
Running 2.8km · 7:32/km · HR 155 · cad 91 · 09:19 UTC · 4 laps · area 106×77m
lapmtimepaceHRcad
17533:124:15/km13097
210008:058:05/km14774
310009:309:30/km16975
44217"6:45/km196117
flags
⚑ short-run

W22 · May 30

Thu · Jun 2 Easy - 4km 4:40/km
gps
Running 4.1km · 4:38/km · cad 78 · 16:11 UTC · 5 laps · area 539×429m
lapmtimepaceHRcad
110004:394:39/km—79
210004:404:40/km—78
310004:344:34/km—78
410004:374:37/km—77
58023"4:48/km—77
Sat · Jun 4 —
tracker
DM Aktive · DM Aktive
Sun · Jun 5 —
tracker
DM Aktive · DM Aktive

W21 · May 23

Wed · May 25 Easy - 1.5km 5:00/km
gps
Running 1.7km · 5:01/km · cad 80 · 15:49 UTC · 2 laps · area 76×158m
lapmtimepaceHRcad
110004:464:46/km—80
26653:355:23/km—79
flags
⚑ short-run
Sat · May 28 🏁 800m 1:52.50 — hard
race
800m 1:52.50 () — Weinheim
Sun · May 29 🏁 3x1.000 m Staffel 8:02.87 — hard
race
3x1.000 m Staffel 8:02.87 () — Mainz

W20 · May 16

Mon · May 16 Easy - 6km 4:35/km
gps
Running 5.9km · 4:34/km · cad 79 · 16:10 UTC · 6 laps · area 2005×1502m
lapmtimepaceHRcad
110004:354:35/km—80
210004:374:37/km—79
310004:314:31/km—79
410004:504:50/km—78
510004:274:27/km—79
69304:064:25/km—79
Thu · May 19 —
tracker
BW Staffel · BW Staffel
Sat · May 21 🏁 800m 1:52.72 — hard
race
800m 1:52.72 () — Karlsruhe
Sun · May 22 Long - 14.5km 4:20/km
gps
Running 14.4km · 4:20/km · cad 80 · 13:36 UTC · 15 laps · area 4793×4042m
lapmtimepaceHRcad
110004:234:23/km—81
210004:044:04/km—82
310004:114:11/km—82
410004:314:31/km—80
510004:394:39/km—79
610004:354:35/km—79
710004:484:48/km—79
810004:424:42/km—80
910004:154:15/km—80
1010004:124:12/km—80
1110004:154:15/km—79
1210003:563:56/km—80
1310004:114:11/km—80
1410004:134:13/km—80
154411:403:47/km—82

W19 · May 9

Mon · May 9 Easy - 6km 4:50/km
gps
Running 6.2km · 4:49/km · cad 79 · 16:06 UTC · 7 laps · area 2001×1501m
lapmtimepaceHRcad
110004:434:43/km—80
210004:454:45/km—79
310004:494:49/km—79
410004:484:48/km—79
510004:584:58/km—79
610004:534:53/km—79
72161:024:47/km—79
Tue · May 10 Track Workout - ~13x200m (~32s) hard
gps
Running 2.9km · 7:50/km · cad 77 · 17:10 UTC · 24 laps · area 136×127m
lapmtimepaceHRcad
119235"3:02/km—91
2431:0123:39/km—78
319036"3:09/km—90
4531:0018:52/km—64
519633"2:48/km—91
6401:0225:50/km—71
718935"3:05/km—91
8502:5959:40/km—58
919434"2:55/km—88
10371:0027:02/km—74
1118333"3:00/km—89
125256"17:57/km—67
1318933"2:55/km—89
14471:0121:38/km—59
1518634"3:03/km—83
16533:0457:52/km—59
1718731"2:46/km—89
18501:0220:40/km—58
1917831"2:54/km—87
20651:0215:54/km—62
2119429"2:29/km—89
22521:1223:05/km—55
2318428"2:32/km—90
244528"10:22/km—79
Sat · May 14 🏁 3x1.000 m Staffel 7:37.51 — hard
race
3x1.000 m Staffel 7:37.51 () — Freiburg
Sun · May 15 Long - 9.5km 4:35/km
gps
Running 9.6km · 4:36/km · cad 81 · 12:02 UTC · 10 laps · area 3147×2763m
lapmtimepaceHRcad
110005:185:18/km—82
210004:294:29/km—81
310004:454:45/km—81
410004:384:38/km—80
510004:334:33/km—80
610004:274:27/km—80
710004:274:27/km—80
810004:264:26/km—81
910004:294:29/km—80
106052:424:28/km—81

W18 · May 2

Sun · May 8 🏁 300m 36.18, 600m 1:20.48 — hard
race
300m 36.18 () — Pliezhausen
race
600m 1:20.48 () — Pliezhausen

W10 · Mar 7

Tue · Mar 8 Track Workout - 2x1000 + 2x500 + 5x300 m (no splits) hard
tracker
2km WA-TL race-pace; 3km general endurance

W07 · Feb 14

Mon · Feb 14 Easy - 8km 4:50/km · Speed - 360m max · Strength
tracker
8km easy run; 30km strength
Tue · Feb 15 Track Workout - ~30x200 m (36")
tracker
6km GA-TL short; 2km general endurance

W05 · Jan 31

Thu · Feb 3 Steady - 8km · Speed - 360m max
tracker
8km easy run

W02 · Jan 10

Tue · Jan 11 Track Workout - ~10x300 m (52")
tracker
3km WA-TL race-pace; 2km general endurance
Wed · Jan 12 Easy - 4km 5:10/km
tracker
4km easy run
Thu · Jan 13 Track Workout - ~2km of 500s
tracker
2.2km WA-TL race-pace; 5km general endurance

W01 · Jan 3

Tue · Jan 4 Track Workout - ~14x200 m (30") hard
tracker
2.8km GA-TL short; 3km general endurance
Wed · Jan 5 Easy - 7km 5:40/km · Speed - 1km submax
tracker
7km easy run + speedwork
Sat · Jan 8 Track Workout - ~4x430 m (no splits) · Jumps
tracker
1.7km GA-TL short; 3km general endurance
Sun · Jan 9 Long - 12km 5:15/km
tracker
12km easy run