Raw Sources 2023

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.

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W52 · Dec 25

Mon · Dec 25 —

bullet: Rest
plan: AM: Uni; kurzes Auswärmen / 2x5x30/30 / 3'P

Tue · Dec 26 Easy - 8km · Jumps · Strength - 15min

bullet: Warm-up; Strength; 8km easy run
plan: AM: 8km lockerer DL GA1, G, Dehnung; 1x(30m Prellspr.- 50 OSG- Strecker -50m Skipping); 15min. locker Athletik Rumpf / Schulter; (zu Hause , muss nicht viel sein)

Wed · Dec 27 —

bullet: Warm-up
plan: PM: 15min. Individuelles EL-Programm

Thu · Dec 28 —

bullet: Rest
plan: PM: frei

Fri · Dec 29 Steady - 9km 4:20/km · Jumps · Strides - 4x120m

bullet: Rest
plan: AM: individuell aufwärmen; 5 Starts 20m; 1x150
gps: Running 8.8km · 4:20/km · HR 169 · cad 78 · 14:47 UTC · 9 laps · area 2866×1337m

lap m time pace HR cad

1 1000 4:22 4:22/km 136 79
2 1000 4:13 4:13/km 173 79
3 1000 4:09 4:09/km 171 78
4 1000 4:25 4:25/km 166 78
5 1000 4:25 4:25/km 167 78
6 1000 4:22 4:22/km 173 78
7 1000 4:25 4:25/km 173 78
8 1000 4:19 4:19/km 180 78
9 837 3:39 4:22/km 180 78

lap	m	time	pace	HR	cad
1	1000	4:22	4:22/km	136	79
2	1000	4:13	4:13/km	173	79
3	1000	4:09	4:09/km	171	78
4	1000	4:25	4:25/km	166	78
5	1000	4:25	4:25/km	167	78
6	1000	4:22	4:22/km	173	78
7	1000	4:25	4:25/km	173	78
8	1000	4:19	4:19/km	180	78
9	837	3:39	4:22/km	180	78

Sat · Dec 30 Track Workout - 8x200m (mean 30.5, 200m TP) · Bike - 36km · Jumps · Strength - 20min

bullet: Rest
plan: PM: Auftakt
gps: Running 0.4km · 4:54/km · HR 116 · cad 80 · 11:26 UTC · 1 laps · area 106×143m

lap m time pace HR cad

1 371 1:49 4:54/km 116 80

lap	m	time	pace	HR	cad
1	371	1:49	4:54/km	116	80

Sun · Dec 31 Speed - 200m + 3x300m + 200m (25.8/36.5/38.3/40.3/-, P 3'/6'/6'/3') · Strides - 4x120m hard

bullet: Rest
plan: AM: Wettkampf

W51 · Dec 18

Mon · Dec 18 Jumps · Strength · Easy - 7km 4:50/km

bullet: Plyometrics; Strength; 10km easy run
plan: AM: 10km DL GA1, G; 3x(8 lockere EinbSpr. (r-li) - 8 Hä.-Hüpf); 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 5min. lockeres AL · (auch im bergigen Gel.)
gps: Running 7.1km · 4:49/km · HR 99 · cad 79 · 14:30 UTC · 8 laps · area 2299×1409m

lap m time pace HR cad

1 1000 5:39 5:39/km 99 81
2 1000 4:22 4:22/km — 79
3 1000 4:43 4:43/km — 80
4 1000 5:34 5:34/km — 75
5 1000 4:33 4:33/km — 78
6 1000 4:41 4:41/km — 79
7 1000 4:09 4:09/km — 82
8 119 35" 4:54/km — 79

lap	m	time	pace	HR	cad
1	1000	5:39	5:39/km	99	81
2	1000	4:22	4:22/km	—	79
3	1000	4:43	4:43/km	—	80
4	1000	5:34	5:34/km	—	75
5	1000	4:33	4:33/km	—	78
6	1000	4:41	4:41/km	—	79
7	1000	4:09	4:09/km	—	82
8	119	35"	4:54/km	—	79

Tue · Dec 19 —

bullet: Rest

Wed · Dec 20 Track Workout - 500m + 3x400m + 4x300m + 5x200m (~88/70/50/32, P 2'/90"/60") · Speed - 60m + 100m · Strength - 20min hard

bullet: max speed rep; interval ladder (500m, 3x400m, 4x300m, 5x200m)
plan: AM: E, G, ABC, 3x80SL, (20-30-40-50)sub; 1x60I1 - max; (1x500 / 3x400 / 4x300 / 5x200) TL GA2; 1x100I2; 20min. Turnerisches Krafttraining; 150 Medball-Würfe, A; P: bis 400 2', 300: 90", 200: 60" · ca.: 88 / 70 / 50 / 32

Thu · Dec 21 —

bullet: Rest

Fri · Dec 22 Track Workout - 200m + 1000m + 400m + 200m (no splits) · Jumps

bullet: Plyometrics; 2x100m easy strides
plan: AM: E, G, ABC, 2x100SL, 3 lockere Abläufe; 60 Parcour-Sprünge; (200 - 1000 - 400 - 200) TL GA2 · Bem.:; nochmal kurz und nicht so schmerzvoll in höhere Geschwindigkeiten hinein

Sat · Dec 23 Easy - 8km 5:45/km · Speed - 8x60m hill (submax, walk rest) · Strength - 15min

bullet: Warm-up; Strength; 6km easy recovery run
plan: AM: 6km lockerer Komp.-DL, G, Dehnung; Bergan: 8x60 subm, Gehpause, A; 15min. locker Athletik Rumpf / Schulter; (zu Hause , muss nicht viel sein)
gps: Running 8.1km · 5:46/km · HR 146 · cad 78 · 14:07 UTC · 9 laps · area 1754×1616m

lap m time pace HR cad

1 1000 5:09 5:09/km 122 80
2 1000 5:32 5:32/km 152 79
3 1000 5:07 5:07/km 160 79
4 1000 5:42 5:42/km 160 79
5 1000 7:31 7:31/km 155 78
6 1000 6:50 6:50/km 140 72
7 1000 5:23 5:23/km 132 76
8 1000 4:52 4:52/km 140 78
9 69 23" 5:33/km 148 78

lap	m	time	pace	HR	cad
1	1000	5:09	5:09/km	122	80
2	1000	5:32	5:32/km	152	79
3	1000	5:07	5:07/km	160	79
4	1000	5:42	5:42/km	160	79
5	1000	7:31	7:31/km	155	78
6	1000	6:50	6:50/km	140	72
7	1000	5:23	5:23/km	132	76
8	1000	4:52	4:52/km	140	78
9	69	23"	5:33/km	148	78

Sun · Dec 24 —

bullet: Rest

W50 · Dec 11

Mon · Dec 11 Long - 15km ~4:40/km · Jumps · Strength - 20min

bullet: Plyometrics; Strength; 15km easy run
plan: AM: 15km DL GA1, G; 2x(30 Fußgelenkstreckersprünge-30m Skipping); 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 5min. lockeres AL · ca. 4:40

Tue · Dec 12 Easy - 8km 4:55/km

bullet: 8km at 4:53/km
gps: Running 8.2km · 4:53/km · HR 155 · cad 79 · 17:34 UTC · 9 laps · area 3028×748m

lap m time pace HR cad

1 1000 5:02 5:02/km 111 77
2 1000 4:16 4:16/km 151 79
3 1000 4:35 4:35/km 163 80
4 1000 4:43 4:43/km 161 79
5 1000 4:47 4:47/km 161 79
6 1000 4:49 4:49/km 160 79
7 1000 5:08 5:08/km 161 81
8 1000 5:31 5:31/km 170 80
9 208 1:10 5:37/km 171 81

lap	m	time	pace	HR	cad
1	1000	5:02	5:02/km	111	77
2	1000	4:16	4:16/km	151	79
3	1000	4:35	4:35/km	163	80
4	1000	4:43	4:43/km	161	79
5	1000	4:47	4:47/km	161	79
6	1000	4:49	4:49/km	160	79
7	1000	5:08	5:08/km	161	81
8	1000	5:31	5:31/km	170	80
9	208	1:10	5:37/km	171	81

Wed · Dec 13 Speed - 3x20m + 6x40m + 300m (37.9) + 6x40m + 200m (24.2) · Strength - 20min hard

bullet: Speed support set
plan: AM: E, G, ABC, 3x100 SL, 3x20sub; 6x40sub; 300I2; 6x40sub; 200I2; 20min. Turnerisches Krafttraining; 150 Medball-Würfe, A · 37.9; 24.2

Thu · Dec 14 —

bullet: Rest

Fri · Dec 15 Steady - 3x10min (locker 4:40 / 6x30s pickups, P 2') · Strength - 30min

bullet: Strength; 3x10min tempo run
plan: AM: 3x10min. Tempo-DL; G, 10min. Stabilisation; 30min. allg. Athletik; z:B.: 3xCircle 1 (ohne Übung 2 - Reissen), A; 1: locker 4:40, 2: TW - mit 6x30s hohes Tempo, 3: wie 1 · P: 2'; im Stadion
gps: Running 2.2km · 5:03/km · HR 145 · cad 64 · 11:03 UTC · 3 laps · area 651×774m

lap m time pace HR cad

1 2078 10:00 4:49/km 145 79
2 13 10" — 154 63
3 63 42" 11:07/km 140 51
gps: Running 2.4km · 5:31/km · HR 146 · cad 64 · 11:22 UTC · 2 laps · area 931×1412m

lap m time pace HR cad

1 102 1:09 11:16/km 120 52
2 2337 12:18 5:16/km 148 75

lap	m	time	pace	HR	cad
1	2078	10:00	4:49/km	145	79
2	13	10"	—	154	63
3	63	42"	11:07/km	140	51

lap	m	time	pace	HR	cad
1	102	1:09	11:16/km	120	52
2	2337	12:18	5:16/km	148	75

Sat · Dec 16 Track Workout - 150m + 4x600m (1:40/1:41/1:40/1:46) + 150m · Jumps hard

bullet: (150m, 4x600m, 150m) intervals
plan: AM: E, G, ABC, 3x80 SL, 3-4 Abläufe; 60 Parcour-Sprünge; (150-4x600-150) TL GA2; 1x10 Diagonalen lockere Grubensprünge; 15min Fußgymnastik im Sand, A · 1:40 / 1:41 / 1:40 / 1:46

Sun · Dec 17 —

bullet: Rest

W49 · Dec 4

Mon · Dec 4 Jumps · Strength · Long - 10.5km 4:50/km

bullet: Plyometrics; Strength; 12km easy run
plan: AM: 12km DL GA1, G; 3x(8 lockere EinbSpr. (r-li) - 8 Hä.-Hüpf); 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 5min. lockeres AL · ca. 4:40; (auch im bergigen Gel.)
gps: Running 10.7km · 4:49/km · HR 157 · cad 78 · 14:29 UTC · 1 laps · area 3562×1410m

lap m time pace HR cad

1 10645 51:17 4:49/km 157 78

lap	m	time	pace	HR	cad
1	10645	51:17	4:49/km	157	78

Tue · Dec 5 —

bullet: Rest

Wed · Dec 6 Track Workout - 4x1000m (3:10/3:10/3:08/3:07, P 3') · Strength - 20min hard

bullet: 4x1000m intervals
plan: AM: E, G, ABC, 3x100 SL, (20-30-40-50)sub; 80I2; 4x1000 TL GA2; 80I2; 20min. Turnerisches Krafttraining; 150 Medball-Würfe, A · P: 3', ca. 3:05-3:10; 3:10 / 3:10 / 3:08 / 3:07; 9.4

Thu · Dec 7 —

bullet: Rest

Fri · Dec 8 Track Workout - 100m + 6x300m + 100m + 7x200m + 100m (~13/48/30, P 2'/TP/2'/2'/TP/1') · Jumps hard

bullet: mixed interval set (100m, 6x300m, 100m, 7x200m, 100m)
plan: AM: E, G, ABC, 3x80 SL, 3-4 Abläufe; 60 Parcour-Sprünge; 2x(60m SpL - 50m AusS); (100 / 6x300 / 100 / 7x200 / 100) TL GA2; 1x10 Diagonalen lockere Grubensprünge; 15min Fußgymnastik im Sand, A; P: 2' / TP / 2' / 2' / TP / 1' · ca. 13 / 48 / 30

Sat · Dec 9 Easy - 8km (~8x30s pickups)

bullet: 8km easy run with short pickups
plan: AM: 8km lockerer DL mit Tempowechseln; (ca. 8x30sec. Tempoverschärfung); G, 15min. Stabilisation/Rumpfathletik

Sun · Dec 10 —

bullet: Rest

W48 · Nov 27

Mon · Nov 27 Jumps · Strength · Long - 11km 4:50/km

bullet: Plyometrics; Strength; 12km easy run
plan: AM: 12km DL GA1, G; 2x(30 Fußgelenkstreckersprünge-30m Skipping); 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 5min. lockeres AL · ca. 4:40; (auch im bergigen Gel.); Fußgelenksprünge:; gestrecktes Knie, kann auch auf der Stelle; gemacht werden
gps: Running 11.3km · 4:48/km · HR 154 · cad 78 · 16:59 UTC · 12 laps · area 3318×2945m

lap m time pace HR cad

1 1000 4:50 4:50/km 122 78
2 1000 4:00 4:00/km 154 78
3 1000 4:57 4:57/km 171 78
4 1000 4:47 4:47/km 154 77
5 1000 4:51 4:51/km 151 76
6 1000 4:55 4:55/km 156 77
7 1000 4:54 4:54/km 155 78
8 1000 4:41 4:41/km 155 78
9 1000 4:48 4:48/km 155 78
10 1000 5:10 5:10/km 156 80
11 1000 4:54 4:54/km 166 80
12 321 1:38 5:05/km 158 80

lap	m	time	pace	HR	cad
1	1000	4:50	4:50/km	122	78
2	1000	4:00	4:00/km	154	78
3	1000	4:57	4:57/km	171	78
4	1000	4:47	4:47/km	154	77
5	1000	4:51	4:51/km	151	76
6	1000	4:55	4:55/km	156	77
7	1000	4:54	4:54/km	155	78
8	1000	4:41	4:41/km	155	78
9	1000	4:48	4:48/km	155	78
10	1000	5:10	5:10/km	156	80
11	1000	4:54	4:54/km	166	80
12	321	1:38	5:05/km	158	80

Tue · Nov 28 —

bullet: Rest

Wed · Nov 29 —

bullet: 4x1000m intervals
plan: AM: E, G, ABC, 3x100 SL, (20-30-40-50)sub; 80I2; 4x1000 TL GA2; 80I2; 20min. Turnerisches Krafttraining; 150 Medball-Würfe, A · P: 3', ca. 3:05-3:10; KRANK

Thu · Nov 30 Easy

bullet: easy run
plan: PM: "Easyrun"

Fri · Dec 1 Steady - 5x10min (locker 4:40 / moderat 4:15 / 6x30s pickups, P 2') · Strength - 20min

bullet: 5x10min tempo progression
plan: AM: 5x10min. Tempo-DL; G, 10min. Stabilisation; 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 1: locker 4:40, 2: moderat 4:15; 3: TW - mit 6x30s hohes Tempo, 4: wie 1, 5: wie 2 · P: 2'
gps: Running 10.6km · 4:38/km · HR 160 · cad 80 · 13:09 UTC · 17 laps · area 1610×3698m

lap m time pace HR cad

1 2187 10:01 4:35/km 141 82
2 2416 10:06 4:11/km 164 81
3 267 1:45 6:33/km 165 73
4 174 33" 3:10/km 161 86
5 86 31" 6:00/km 160 81
6 144 31" 3:35/km 159 84
7 94 34" 6:02/km 169 81
8 154 31" 3:21/km 173 84
9 71 30" 7:03/km 176 80
10 156 32" 3:25/km 177 84
11 88 34" 6:26/km 176 81
12 163 32" 3:16/km 176 83
13 292 2:02 6:58/km 170 82
14 2338 10:01 4:17/km 163 81
15 322 1:58 6:06/km 163 78
16 1574 7:17 4:38/km 164 81
17 105 1:21 12:51/km 161 66

lap	m	time	pace	HR	cad
1	2187	10:01	4:35/km	141	82
2	2416	10:06	4:11/km	164	81
3	267	1:45	6:33/km	165	73
4	174	33"	3:10/km	161	86
5	86	31"	6:00/km	160	81
6	144	31"	3:35/km	159	84
7	94	34"	6:02/km	169	81
8	154	31"	3:21/km	173	84
9	71	30"	7:03/km	176	80
10	156	32"	3:25/km	177	84
11	88	34"	6:26/km	176	81
12	163	32"	3:16/km	176	83
13	292	2:02	6:58/km	170	82
14	2338	10:01	4:17/km	163	81
15	322	1:58	6:06/km	163	78
16	1574	7:17	4:38/km	164	81
17	105	1:21	12:51/km	161	66

Sat · Dec 2 —

bullet: mixed interval set (100m, 6x300m, 100m, 7x200m, 100m)
plan: AM: E, G, ABC, 3x80 SL, 3-4 Abläufe; 60 Parcour-Sprünge; 2x(60m SpL - 50m AusS); (100 / 6x300 / 100 / 7x200 / 100) TL GA2; 1x10 Diagonalen lockere Grubensprünge; 15min Fußgymnastik im Sand, A; P: 2' / TP / 2' / 2' / TP / 1' · [wir müssen unbedingt mal; Sprünge mit unterbringen]; ca. 13 / 48 / 30

Sun · Dec 3 —

bullet: Rest

W47 · Nov 20

Mon · Nov 20 Jumps · Strength · Easy - 8.5km 4:40/km

bullet: Plyometrics; Strength; 9km easy run
plan: AM: 9km DL GA1, G; 2x(30 Wechselspr.-30m Skipping); 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 5min. lockeres AL · (auch im bergigen Gel.); ca. 4:40
gps: Running 8.7km · 4:40/km · HR 154 · cad 78 · 14:32 UTC · 9 laps · area 2468×1693m

lap m time pace HR cad

1 1000 4:34 4:34/km 131 79
2 1000 4:49 4:49/km 165 80
3 1000 4:31 4:31/km 166 79
4 1000 4:30 4:30/km 177 79
5 1000 4:32 4:32/km 151 77
6 1000 4:43 4:43/km 144 77
7 1000 4:38 4:38/km 143 77
8 1000 4:54 4:54/km 169 78
9 713 3:27 4:50/km 138 77

lap	m	time	pace	HR	cad
1	1000	4:34	4:34/km	131	79
2	1000	4:49	4:49/km	165	80
3	1000	4:31	4:31/km	166	79
4	1000	4:30	4:30/km	177	79
5	1000	4:32	4:32/km	151	77
6	1000	4:43	4:43/km	144	77
7	1000	4:38	4:38/km	143	77
8	1000	4:54	4:54/km	169	78
9	713	3:27	4:50/km	138	77

Tue · Nov 21 —

bullet: Rest

Wed · Nov 22 Track Workout - 200m + 4x500m + 100m + 3x500m + 200m (P 3'/2'/3'/2'/2'/3') · Strength - 20min hard

bullet: interval set (200m, 4x500m, 100m, 3x500m, 200m)
plan: AM: E, G, ABC, 3x100SL; 5x30sub (Trabpause); (200 / 4x500 / 100 / 3x500 / 200) TL GA2; 20min. Turnerisches Krafttraining; 150 Medball-Würfe · P: 3' / 2' / 3' / 2' / 2' / 3'

Thu · Nov 23 —

bullet: Rest

Fri · Nov 24 Steady - 3x8min (4:20/4:10/km, last rep cut, rain)

bullet: 1x8min + 3x8min tempo run
plan: AM: 1x8min Tempo-DL, locker, ca. 4:40; Bergan: 3x(40sub - 8 HäHü - 30m SpL); 3x8min. Tempo-DL; 1km AL · Bergläufe weggelassen.; Alles nass und wusste nicht richtig wo.
gps: Running 7.7km · 4:43/km · HR 157 · cad 79 · 14:25 UTC · 7 laps · area 2603×1713m

lap m time pace HR cad

1 1836 9:04 4:56/km 153 81
2 303 1:58 6:29/km 163 79
3 1849 8:01 4:20/km 173 80
4 367 2:01 5:30/km 155 77
5 1941 8:01 4:08/km 148 78
6 327 2:03 6:16/km 159 77
7 1074 5:11 4:50/km 151 78

lap	m	time	pace	HR	cad
1	1836	9:04	4:56/km	153	81
2	303	1:58	6:29/km	163	79
3	1849	8:01	4:20/km	173	80
4	367	2:01	5:30/km	155	77
5	1941	8:01	4:08/km	148	78
6	327	2:03	6:16/km	159	77
7	1074	5:11	4:50/km	151	78

Sat · Nov 25 Speed - 6x50m + 400m + 150m (5.6-5.9 / 50.0 / 18.1, P 45'/12'/4') · Jumps · Strides - 4x100m hard

bullet: speed set (6x50m, 400m, 150m); Strength
plan: PM: Hannover; E, G, ABC, 3x80SL, 2 Abläufe; (20-30-40)sub; (6x50 / 400 / 150)I2; 1x10 Diagonalen lockere Grubensprünge; 15min Fußgymnastik im Sand, A; 4x100 lockere NI, A · 5,6 … 5,9; P: 45' / 12' / 4'; 50.0 (23.8) / 18.1; ca.52.5/17.5

Sun · Nov 26 —

bullet: Rest

W46 · Nov 13

Mon · Nov 13 Long - 15km ~4:40/km · Jumps · Strength

bullet: Strength; 15km easy run
plan: AM: 15km DL GA1, G; 2x(50Fußgelenkstreckersprünge - 30m Skipping ); 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 5min. lockeres AL · 280:00 /km

Tue · Nov 14 —

bullet: Rest

Wed · Nov 15 Track Workout - 2x(8x200m) (mean 30.3, TP, 4'SP) · Strength

bullet: 2x(8x200m) intervals; Plyometrics; Strength
plan: AM: E, G, ABC, 3x100 SL, 3x30sub; 120 I2 (optional); 2x(8x200) TL GA2; 20min. Turnerisches Krafttraining; 150 Medball-Würfe · TP, SP: 4'; mean 30.3; ca. 30.5

Thu · Nov 16 —

bullet: Rest

Fri · Nov 17 Steady - 4x10min (~4:50/4:10/3:50 + 30s/30s, 2'P)

bullet: 4x10min tempo run
plan: AM: 4x10min. Tempo-DL; 1x(50m AusS - 40m Skipping - 40m SpL); Treppe: 3x(re-li-beidbeining-Sprint); 1km AL; ca. 4:50 / 4:10 / 3:50 / Te-We: 30s locker, 30s zügig) · P: 2'
gps: Running 11.3km · 4:36/km · HR 125 · cad 81 · 09:32 UTC · 23 laps · area 3296×2944m

lap m time pace HR cad

1 1827 8:50 4:50/km 111 78
2 334 2:03 6:08/km 104 77
3 2354 9:51 4:11/km 153 78
4 304 1:40 5:29/km 94 79
5 2655 10:07 3:49/km 107 81
6 457 2:42 5:54/km 115 79
7 145 31" 3:34/km 130 84
8 99 31" 5:13/km 140 79
9 150 31" 3:27/km 153 83
10 108 31" 4:47/km 160 80
11 139 31" 3:43/km 167 81
12 101 31" 5:07/km 173 79
13 162 31" 3:11/km 95 85
14 99 32" 5:23/km 104 83
15 146 30" 3:25/km 111 83
16 270 1:21 5:00/km 115 81
17 108 34" 5:15/km — 80
18 148 30" 3:23/km 95 84
19 97 32" 5:30/km 111 80
20 156 33" 3:32/km 88 84
21 103 33" 5:20/km 100 81
22 132 34" 4:18/km 106 82
23 1245 7:44 6:13/km 150 79

lap	m	time	pace	HR	cad
1	1827	8:50	4:50/km	111	78
2	334	2:03	6:08/km	104	77
3	2354	9:51	4:11/km	153	78
4	304	1:40	5:29/km	94	79
5	2655	10:07	3:49/km	107	81
6	457	2:42	5:54/km	115	79
7	145	31"	3:34/km	130	84
8	99	31"	5:13/km	140	79
9	150	31"	3:27/km	153	83
10	108	31"	4:47/km	160	80
11	139	31"	3:43/km	167	81
12	101	31"	5:07/km	173	79
13	162	31"	3:11/km	95	85
14	99	32"	5:23/km	104	83
15	146	30"	3:25/km	111	83
16	270	1:21	5:00/km	115	81
17	108	34"	5:15/km	—	80
18	148	30"	3:23/km	95	84
19	97	32"	5:30/km	111	80
20	156	33"	3:32/km	88	84
21	103	33"	5:20/km	100	81
22	132	34"	4:18/km	106	82
23	1245	7:44	6:13/km	150	79

Sat · Nov 18 Speed - 80m + 3x300m + 60m (9.6", 39.3/40.4/40.6, P: 3'/6'/6'/2') hard

bullet: speed set (80m, 3x300m, 60m); Strength
plan: PM: Hannover:; E, G, ABC, 3x80SL, 3 Abläufe; 3x30 flieg. (2s/1m); (80-3x300-60)I2; 1x10 Diagonalen lockere Grubensprünge; 15min Fußgymnastik im Sand, A; 3x100 NI, A · GÖ, 4°; etwa: 37.0; 9.6 / 39.3 / 40.4 / 40.6; "300er sehr anstrengend, erste "harte"; P: 3' / 6' / 6' / 2'; Einheit seit Beginn des Aufbautrainings.

Sun · Nov 19 —

bullet: Rest

W45 · Nov 6

Mon · Nov 6 —

bullet: Plyometrics; Strength; 12km easy run
plan: AM: 12km DL GA1, G; 2x(50Fußgelenkstreckersprünge - 30m Skipping ); 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, auf Medball); 5min. lockeres AL · 285:00 /km; Tag zu voll + leicht krank

Tue · Nov 7 Easy - 7km 5:05/km

bullet: 7km easy run
plan: AM: 7km DL GA1, G · Hat sich gut angefühlt, bin bisschen ruhiger angegeangen; 300:00 /km
gps: Running 7.2km · 5:04/km · HR 130 · cad 77 · 08:17 UTC · 8 laps · area 2259×1714m

lap m time pace HR cad

1 1000 5:22 5:22/km 104 78
2 1000 5:32 5:32/km — 78
3 1000 4:46 4:46/km — 77
4 1000 5:10 5:10/km 138 77
5 1000 4:29 4:29/km 123 76
6 1000 5:03 5:03/km 131 78
7 1000 5:08 5:08/km 156 76
8 149 46" 5:09/km — 76

lap	m	time	pace	HR	cad
1	1000	5:22	5:22/km	104	78
2	1000	5:32	5:32/km	—	78
3	1000	4:46	4:46/km	—	77
4	1000	5:10	5:10/km	138	77
5	1000	4:29	4:29/km	123	76
6	1000	5:03	5:03/km	131	78
7	1000	5:08	5:08/km	156	76
8	149	46"	5:09/km	—	76

Wed · Nov 8 Track Workout - 3x400m + 2x600m + 3x500m (~68/1:45/87, P (1-1-2-3-3-3-2-2)') · Jumps hard

bullet: Speed support set; Plyometrics
plan: AM: E, G, ABC, 3x80SL, (20-30-40)sub; 120 Te-We-Spr.; (400-400-400-600-600-[600]-500-500-500)GA2 TL; 120 Te-We-Spr.; 100 Medball-Würfe · 3.9; [4,5]; P: (1-1-2-3-3-3-2-2)'; ca. 68 / 1:45 / 87

Thu · Nov 9 —

bullet: Rest

Fri · Nov 10 Steady - 5x8min (P 2') · Strength - 20min

bullet: 5x8min tempo run
plan: AM: 5x8min. Tempo-DL; 1x(50m AusS (10kg) - 40m Skipping - 40m SpL); 20min. allg. Athletik (nur Rumpf, Arme); 4x100 lockere NI (Gehpausen) · P: 2'
gps: Running 6.1km · 5:53/km · HR 87 · cad 76 · 15:43 UTC · 4 laps · area 2545×1251m

lap m time pace HR cad

1 1000 6:17 6:17/km 92 78
2 1836 8:05 4:24/km 84 77
3 435 2:28 5:40/km — 78
4 2845 19:08 6:44/km — 72

lap	m	time	pace	HR	cad
1	1000	6:17	6:17/km	92	78
2	1836	8:05	4:24/km	84	77
3	435	2:28	5:40/km	—	78
4	2845	19:08	6:44/km	—	72

Sat · Nov 11 —

bullet: 2x100m strides; Plyometrics
plan: AM: E, G, ABC, 2x100SL, 3 Abläufe; 60 Parcour-Sprünge (wechselnde reaktive Anforder.); (100-100-1000-1000-200-1000-1000-100-100); 100 Medball-Würfe · 4.6; Sportlerehrung in Bayern; GA2 TL

Sun · Nov 12 —

bullet: Rest

W44 · Oct 30

Mon · Oct 30 —

bullet: Rest

Tue · Oct 31 —

bullet: Plyometrics; Strength; 12km easy run
plan: AM: 12km DL GA1, G; 20min. allg. Athletik (nur Rumpf, Arme; integrieren: 2x10 Ischiocr.M, z.B. auf Medball); 5min. lockeres AL · ca. 4:20; KRANK

Wed · Nov 1 —

bullet: Sick

Thu · Nov 2 —

bullet: Sick

Fri · Nov 3 —

bullet: 4x10min tempo run; 2x150m relaxed speed
plan: AM: 4x10min. Tempo-DL; 1x(50m AusS - 40m Skipping - 40m SpL); 2x150 im lockeren I3-Tempo (ca. 19.5-20.5); 1km AL · P: 2'; KRANK

Sat · Nov 4 —

bullet: 2x100m strides; Plyometrics
plan: AM: E, G, ABC, 2x100SL, 3 Abläufe; 60 Parcour-Sprünge (wechselnde reaktive Anforder.); (150-150-1000-800-1000-100-100) GA2 TL; 100 Medball-Würfe · KRANK; ca. 20 / 3:00 / 2:15 / 13,5; P: 2' dann 3' zuletzt 1'

Sun · Nov 5 —

bullet: Rest

W43 · Oct 23

Mon · Oct 23 Steady - 7km 4:25/km · Strength

bullet: Plyometrics; Strength; 8-10km easy run
plan: PM: 8 … 10km DL GA1, G; 20min. allg. Athletik (nur Rumpf, Arme; aber integrieren: 2x10 Ischiocr.M, z.B. auf Medball); 5min. lockeres AL · ca. 4:20; Bem.: Du kannst hier; schon leicht erhöhen; aber 8km sind auch ok
gps: Running 7.3km · 4:26/km · HR 160 · cad 80 · 08:10 UTC · 8 laps · area 2303×1434m

lap m time pace HR cad

1 1000 5:16 5:16/km 141 81
2 1000 4:11 4:11/km 176 80
3 1000 4:15 4:15/km 180 81
4 1000 4:19 4:19/km 180 81
5 1000 4:12 4:12/km 160 79
6 1000 4:26 4:26/km 149 79
7 1000 4:22 4:22/km 148 78
8 263 1:11 4:30/km 138 78

lap	m	time	pace	HR	cad
1	1000	5:16	5:16/km	141	81
2	1000	4:11	4:11/km	176	80
3	1000	4:15	4:15/km	180	81
4	1000	4:19	4:19/km	180	81
5	1000	4:12	4:12/km	160	79
6	1000	4:26	4:26/km	149	79
7	1000	4:22	4:22/km	148	78
8	263	1:11	4:30/km	138	78

Tue · Oct 24 —

bullet: Rest

Wed · Oct 25 Track Workout - 8x200m + 7x200m (~30.0, TP, SP: 4'/3') · Speed - 100m + 80m (11.6")

bullet: 8x200m + 7x200m intervals; Plyometrics
plan: AM: E, G, ABC, 3x80SL, (20-30-40)sub; 100I2; 8x200 GA2 TL; 80I2; 7x200 GA2 TL; 150 Medball-Würfe, A · P: 4'; 11.6; Trabp., ca 30.0, P: 4'; P: 3'; Trabp., ca 30.0, P: 4'

Thu · Oct 26 —

bullet: Rest

Fri · Oct 27 Easy

bullet: easy run
plan: AM: Easyrun

Sat · Oct 28 Track Workout - 3x1200m (~3:50, 3'P) · Jumps hard

bullet: 2x100m strides; 3x1200m intervals; Plyometrics
plan: AM: E, G, ABC, 2x100SL, 3Abläufe; 3x5 Hürdensprünge; Treppe: 1x(re-li-beidb-Skipping); 3x1200 GA2 TL; 100 Medball-Würfe · ca. 3:50, P: 3'

Sun · Oct 29 Steady - 3x10min (4:15/3:55/4:05, 2'P) · Speed - 2x150m (~19.5-20.5)

bullet: 3x10min tempo run; 2x150m relaxed speed
plan: AM: 3x10min. Tempo-DL, P: 2'; 2x(50m AusS - 40m Skipping - 40m SpL); 2x150 im lockeren I3-Tempo (ca. 19.5-20.5); 1km AL; ganz locker / schnell / moderat · (4:15 / 3:55 / 4:05)
gps: Running 7.2km · 4:23/km · HR 165 · cad 80 · 11:44 UTC · 6 laps · area 2302×1742m

lap m time pace HR cad

1 397 2:28 6:13/km 116 81
2 2324 9:49 4:13/km 178 82
3 348 2:00 5:45/km 173 79
4 2571 10:01 3:54/km 165 80
5 332 2:05 6:17/km 147 79
6 1213 5:08 4:14/km 165 79

lap	m	time	pace	HR	cad
1	397	2:28	6:13/km	116	81
2	2324	9:49	4:13/km	178	82
3	348	2:00	5:45/km	173	79
4	2571	10:01	3:54/km	165	80
5	332	2:05	6:17/km	147	79
6	1213	5:08	4:14/km	165	79

W42 · Oct 16

Mon · Oct 16 —

bullet: Rest

Tue · Oct 17 Strength · Steady - 7.5km 4:25/km

bullet: Strength; 8km easy run
plan: AM: 8km DL GA1 (4:20); 20min. allgemeine Athletik (nur ! Rumpf, Arme); (z.B. situps, LS, Rücken, Ischiocrurale M); (Nehme an, dass Du das zu Hause machst) · Ischiocrural: Übung 2 aus:; (69) Meine Top 4 Übungen für den hinteren Oberschenkel - YouTube
gps: Running 7.8km · 4:24/km · HR 162 · cad 80 · 12:07 UTC · 8 laps · area 2327×1426m

lap m time pace HR cad

1 1000 5:08 5:08/km 136 81
2 1000 4:14 4:14/km 166 80
3 1000 4:16 4:16/km 173 81
4 1000 4:27 4:27/km 181 80
5 1000 3:58 3:58/km 168 80
6 1000 4:04 4:04/km 159 79
7 1000 4:49 4:49/km 156 80
8 760 3:10 4:10/km 168 79

lap	m	time	pace	HR	cad
1	1000	5:08	5:08/km	136	81
2	1000	4:14	4:14/km	166	80
3	1000	4:16	4:16/km	173	81
4	1000	4:27	4:27/km	181	80
5	1000	3:58	3:58/km	168	80
6	1000	4:04	4:04/km	159	79
7	1000	4:49	4:49/km	156	80
8	760	3:10	4:10/km	168	79

Wed · Oct 18 Track Workout - 200-1000-200-1000-200m (29"/3:11/31"/3:10/30") hard

bullet: Speed support set; Plyometrics
plan: AM: E, G, ABC, 3x80SL; (30-40-50)sub, 1x40flieg.max; (200-1000-200-1000-200) TL GA2; 100 Medball-Würfe, A · 29 / 3:11 / 31 / 3:10 / 30

Thu · Oct 19 —

bullet: Rest

Fri · Oct 20 —

bullet: 3x8min tempo run
plan: AM: 3x8min Tempo-DL, P: 3'; 60m AusS / 1xCircle 2 / 60m AusS; 10min. Austraben · (Circle 2 wie letzte Woche)

Sat · Oct 21 Steady - 3x8min (4:05/km, 3'P)

bullet: Rest
gps: Running 8.5km · 4:27/km · HR 158 · cad 79 · 08:58 UTC · 7 laps · area 1101×1391m

lap m time pace HR cad

1 336 1:41 5:01/km 116 78
2 1881 8:01 4:16/km 164 79
3 538 3:01 5:36/km 148 78
4 2066 8:03 3:54/km 165 80
5 568 3:04 5:24/km 151 78
6 1971 8:03 4:05/km 166 80
7 1093 5:48 5:18/km 152 77

lap	m	time	pace	HR	cad
1	336	1:41	5:01/km	116	78
2	1881	8:01	4:16/km	164	79
3	538	3:01	5:36/km	148	78
4	2066	8:03	3:54/km	165	80
5	568	3:04	5:24/km	151	78
6	1971	8:03	4:05/km	166	80
7	1093	5:48	5:18/km	152	77

Sun · Oct 22 —

bullet: Rest

W41 · Oct 9

Mon · Oct 9 —

bullet: 6x120m grass strides; Strength; 6km easy run
plan: AM: 6km DL GA1 (4:10 …. 4:20); 20min. allgemeine Athletik (nur ! Rumpf, Arme); 2x60m AusSchritt (ohne Gewicht); 6x120 NI Rasen-Diagonale

Tue · Oct 10 Strength · Steady - 6km 4:20/km

bullet: Strength; 6km easy run
plan: AM: 6km DL GA1 (4:20); 20min. allgemeine Athletik (nur ! Rumpf, Arme)
gps: Running 6.1km · 4:21/km · HR 164 · cad 80 · 16:23 UTC · 7 laps · area 1427×1479m

lap m time pace HR cad

1 1000 4:55 4:55/km 151 81
2 1000 4:12 4:12/km 178 80
3 1000 4:00 4:00/km 175 82
4 1000 4:08 4:08/km 159 79
5 1000 4:38 4:38/km 170 80
6 1000 4:13 4:13/km 156 79
7 55 16" 4:51/km 157 80

lap	m	time	pace	HR	cad
1	1000	4:55	4:55/km	151	81
2	1000	4:12	4:12/km	178	80
3	1000	4:00	4:00/km	175	82
4	1000	4:08	4:08/km	159	79
5	1000	4:38	4:38/km	170	80
6	1000	4:13	4:13/km	156	79
7	55	16"	4:51/km	157	80

Wed · Oct 11 Track Workout - 5x100m + 2x500m + 5x100m (15"/77") hard

bullet: (5x100m, 2x500m, 5x100m) intervals; Plyometrics
plan: AM: E, G, ABC, 3x100SL; 3x20 sub, 1x40flieg.sub; (5x100 / 2x500 / 5x100) GA2 TL; 100 Medball-Würfe, A · 15 / 77

Thu · Oct 12 —

bullet: Rest

Fri · Oct 13 —

bullet: 3x8min tempo run
plan: AM: 3x8min Tempo-DL, P: 3'; 5x60m SpL auf Rasen; 10min. Austraben · Bem.: hier müssen wir noch abstimmen; welches Tempo im Moment; Sinn macht

Sat · Oct 14 Track Workout - 4x200m (200m TP) (no splits) · Jumps

bullet: Warm-up; 4x200m intervals; Plyometrics
plan: AM: 3km lockeres EL, G, 10min. Stabilisation; Fußgelenksprünge:; 2x8 Diagonalen Grubensprünge; 2xCircle 2 (ohne Übung 5); 4x200 GA2 TL · P: 200m Trabp.
gps: Running 2.7km · 4:39/km · HR 152 · cad 78 · 08:10 UTC · 3 laps · area 631×772m

lap m time pace HR cad

1 1000 4:44 4:44/km 138 78
2 1000 4:33 4:33/km 161 78
3 734 3:25 4:39/km 161 78

lap	m	time	pace	HR	cad
1	1000	4:44	4:44/km	138	78
2	1000	4:33	4:33/km	161	78
3	734	3:25	4:39/km	161	78

Sun · Oct 15 Easy - 5.5km 6:05/km

bullet: 6km easy run
plan: PM: 6km Easyrun
gps: Running 5.7km · 6:06/km · HR 143 · cad 75 · 14:06 UTC · 6 laps · area 1526×1150m

lap m time pace HR cad

1 1000 6:25 6:25/km 144 78
2 1000 5:49 5:49/km 144 76
3 1000 6:21 6:21/km 131 73
4 1000 6:16 6:16/km 141 74
5 1000 5:40 5:40/km 149 76
6 663 4:03 6:07/km 154 73

lap	m	time	pace	HR	cad
1	1000	6:25	6:25/km	144	78
2	1000	5:49	5:49/km	144	76
3	1000	6:21	6:21/km	131	73
4	1000	6:16	6:16/km	141	74
5	1000	5:40	5:40/km	149	76
6	663	4:03	6:07/km	154	73

W40 · Oct 2

Mon · Oct 2 —

bullet: Rest

Tue · Oct 3 —

bullet: Rest

Wed · Oct 4 Strides - 8x120m · Jumps · Easy - 3km

bullet: 8x120m grass strides; Plyometrics; 3km easy run
plan: AM: 3km lockerer DL, G; 8x120 NI Rasen-Diagonale; 150 Medball-Würfe; lockeres AL

Thu · Oct 5 —

bullet: Rest

Fri · Oct 6 —

bullet: Rest

Sat · Oct 7 Easy - 7km 5:05/km

bullet: 7km easy run
plan: AM: Easyrun 7km
gps: Running 7km · 5:04/km · HR 155 · cad 79 · 13:32 UTC · 7 laps · area 1554×1815m

lap m time pace HR cad

1 1000 5:46 5:46/km 134 79
2 1000 4:26 4:26/km 162 79
3 1000 3:48 3:48/km 163 81
4 1000 4:44 4:44/km 169 80
5 1000 5:11 5:11/km 174 77
6 1000 5:02 5:02/km 162 79
7 965 6:18 6:32/km 135 77

lap	m	time	pace	HR	cad
1	1000	5:46	5:46/km	134	79
2	1000	4:26	4:26/km	162	79
3	1000	3:48	3:48/km	163	81
4	1000	4:44	4:44/km	169	80
5	1000	5:11	5:11/km	174	77
6	1000	5:02	5:02/km	162	79
7	965	6:18	6:32/km	135	77

Sun · Oct 8 —

bullet: Rest

W38 · Sep 18

Thu · Sep 21 Easy - 8km 4:35/km

gps: Running 8.2km · 4:35/km · HR 160 · cad 79 · 11:32 UTC · 9 laps · area 2357×1305m

lap m time pace HR cad

1 1000 4:30 4:30/km 145 79
2 1000 4:47 4:47/km 164 79
3 1000 5:28 5:28/km 143 77
4 1000 4:41 4:41/km 159 79
5 1000 3:57 3:57/km 171 80
6 1000 4:17 4:17/km 176 80
7 1000 4:22 4:22/km 167 80
8 1000 4:30 4:30/km 164 80
9 182 59" 5:24/km 158 80

lap	m	time	pace	HR	cad
1	1000	4:30	4:30/km	145	79
2	1000	4:47	4:47/km	164	79
3	1000	5:28	5:28/km	143	77
4	1000	4:41	4:41/km	159	79
5	1000	3:57	3:57/km	171	80
6	1000	4:17	4:17/km	176	80
7	1000	4:22	4:22/km	167	80
8	1000	4:30	4:30/km	164	80
9	182	59"	5:24/km	158	80

W37 · Sep 11

Mon · Sep 11 Easy - 3.5km 5:55/km

gps: Running 3.6km · 5:54/km · HR 145 · cad 78 · 17:21 UTC · 4 laps · area 837×946m

lap m time pace HR cad

1 1000 5:22 5:22/km 135 79
2 1000 5:33 5:33/km 153 79
3 1000 5:18 5:18/km 135 81
4 603 5:02 8:21/km 156 74

lap	m	time	pace	HR	cad
1	1000	5:22	5:22/km	135	79
2	1000	5:33	5:33/km	153	79
3	1000	5:18	5:18/km	135	81
4	603	5:02	8:21/km	156	74

W36 · Sep 4

Mon · Sep 4 Easy - 2km · Speed - 2x150m (18.4, 17.4)

plan: AM: 2km lockeres EL, G, ABC, 3x80SL; 2x150 I2; 2-3 lockere ULI Läufe NI auf Rasen; 10min. Fußgymnastik Sand · 18,4 / 17,4

Tue · Sep 5 Pre-Meet

plan: AM: Individuelle WK-Vorbereitung

Wed · Sep 6 —

plan: AM: WK Pfungstadt; 600m

W35 · Aug 28

Mon · Aug 28 Easy - 6km · Jumps

plan: AM: 6km lockerer DL GA2; G, Dehnung; 6x200 TL GA2; 100 Kleine Sprünge, 10min. Stabilisation

Tue · Aug 29 Race Prep - 150m + 300m + 200m + 150m (19.5/39/26/20, 2'P)

plan: AM: E, G, ABC, 2x100SL; 4 Abläufe 800m Start; (150 - 300 - 200 - 150) TL GA2 in WK-V; 5x120 NI Rasen-Diagonale; 10min. Fußgymnastik Sand · P: 2', ca.19.5 / 39 / 26 / 20

Wed · Aug 30 Easy - 3km 4:50/km

plan: PM: optional: 20min. lockeres Traben · RUHE
gps: Running 2.9km · 4:51/km · HR 156 · cad 78 · 15:56 UTC · 3 laps · area 646×872m

lap m time pace HR cad

1 1000 4:33 4:33/km 140 79
2 1000 5:28 5:28/km 164 78
3 922 4:09 4:30/km 164 78

lap	m	time	pace	HR	cad
1	1000	4:33	4:33/km	140	79
2	1000	5:28	5:28/km	164	78
3	922	4:09	4:30/km	164	78

Thu · Aug 31 Easy - 8km 4:40/km

plan: AM: Individuelle WK-Vorbereitung
gps: Running 7.9km · 4:42/km · HR 162 · cad 79 · 13:11 UTC · 8 laps · area 1775×1518m

lap m time pace HR cad

1 1000 4:33 4:33/km 133 79
2 1000 3:50 3:50/km 170 80
3 1000 4:21 4:21/km 171 80
4 1000 4:48 4:48/km 168 78
5 1000 7:21 7:21/km 157 77
6 1000 4:40 4:40/km 153 78
7 1000 3:56 3:56/km 181 80
8 898 3:40 4:05/km 177 80

lap	m	time	pace	HR	cad
1	1000	4:33	4:33/km	133	79
2	1000	3:50	3:50/km	170	80
3	1000	4:21	4:21/km	171	80
4	1000	4:48	4:48/km	168	78
5	1000	7:21	7:21/km	157	77
6	1000	4:40	4:40/km	153	78
7	1000	3:56	3:56/km	181	80
8	898	3:40	4:05/km	177	80

Fri · Sep 1 Race - 800m 1:49.45 (25.4/38.8/?/1:19.4), Dresden hard

plan: AM: WK Dresden; 800m; 1:49,45 · (25,4 / 38,8 / ? / 1:19,4)

Sat · Sep 2 Easy - 5km

plan: AM: 5km lockeres AL, G; 10min. Stabilisation, Turnen

W31 · Jul 31

Sat · Aug 5 Easy - 5km 6:30/km

gps: Running 5km · 6:30/km · HR 131 · cad 79 · 11:15 UTC · 6 laps

lap m time pace HR cad

1 1000 6:38 6:38/km 115 78
2 1000 6:41 6:41/km 139 77
3 1000 6:38 6:38/km 132 77
4 1000 6:26 6:26/km 127 78
5 1000 6:05 6:05/km 142 81
6 29 11" 6:19/km 146 80

lap	m	time	pace	HR	cad
1	1000	6:38	6:38/km	115	78
2	1000	6:41	6:41/km	139	77
3	1000	6:38	6:38/km	132	77
4	1000	6:26	6:26/km	127	78
5	1000	6:05	6:05/km	142	81
6	29	11"	6:19/km	146	80

W30 · Jul 24

Wed · Jul 26 🏁 800m 1:48.70 — hard

race: 800m 1:48.70 () — München

W29 · Jul 17

Tue · Jul 18 Easy - 6.5km 5:30/km · Strength

gps: Running 6.4km · 5:47/km · HR 144 · cad 75 · 15:15 UTC · 7 laps · area 2049×1218m

lap m time pace HR cad

1 1000 6:40 6:40/km 123 75
2 1000 5:33 5:33/km 139 79
3 1000 5:21 5:21/km 152 77
4 1000 5:21 5:21/km 140 77
5 1000 4:37 4:37/km 160 79
6 1000 5:17 5:17/km 154 77
7 434 4:23 10:06/km 146 61

lap	m	time	pace	HR	cad
1	1000	6:40	6:40/km	123	75
2	1000	5:33	5:33/km	139	79
3	1000	5:21	5:21/km	152	77
4	1000	5:21	5:21/km	140	77
5	1000	4:37	4:37/km	160	79
6	1000	5:17	5:17/km	154	77
7	434	4:23	10:06/km	146	61

W27 · Jul 3

Mon · Jul 3 Easy

bullet: Rest

Tue · Jul 4 Tempo - 5x2min (3:45/km, 2'P) hard

bullet: Warm-up; 20min tempo run (~3:50)
gps: Running 5.2km · 4:22/km · HR 173 · cad 80 · 15:58 UTC · 12 laps · area 1131×841m

lap m time pace HR cad

1 404 2:05 5:09/km 132 79
2 499 2:00 4:00/km 153 80
3 412 2:00 4:51/km 171 78
4 525 2:00 3:49/km 181 82
5 408 2:00 4:54/km 179 78
6 586 2:00 3:25/km 184 83
7 389 2:00 5:08/km 179 78
8 530 2:00 3:46/km 183 81
9 415 2:00 4:49/km 181 78
10 527 2:00 3:48/km 188 83
11 403 2:00 4:58/km 179 78
12 93 33" 5:55/km 167 78

lap	m	time	pace	HR	cad
1	404	2:05	5:09/km	132	79
2	499	2:00	4:00/km	153	80
3	412	2:00	4:51/km	171	78
4	525	2:00	3:49/km	181	82
5	408	2:00	4:54/km	179	78
6	586	2:00	3:25/km	184	83
7	389	2:00	5:08/km	179	78
8	530	2:00	3:46/km	183	81
9	415	2:00	4:49/km	181	78
10	527	2:00	3:48/km	188	83
11	403	2:00	4:58/km	179	78
12	93	33"	5:55/km	167	78

Wed · Jul 5 Meet Prep - 4x200m (27", spikes)

bullet: Warm-up; 4x200m (27s, spikes)

Thu · Jul 6 —

bullet: Rest

Fri · Jul 7 Pre-race activation

bullet: Pre-race activation

Sat · Jul 8 German Championships Kassel heat: 800m (1:50.79)

bullet: German Championships Kassel heat: 800m (1:50.79)

Sun · Jul 9 🏁 German Championships Kassel final: 800m (1:47.98 PB), 3rd place (1:47.98) — hard

bullet: German Championships Kassel final: 800m (1:47.98 PB), 3rd place
race: 800m 1:47.98 () — Kassel

W26 · Jun 26

Mon · Jun 26 Easy · Strides - 6x100m (14")

bullet: Warm-up; 6x100m easy (14s)

Tue · Jun 27 —

bullet: Rest

Wed · Jun 28 Meet Prep - 4x200m (27")

bullet: Warm-up; 4x200m (27s), race prep

Thu · Jun 29 —

bullet: Rest

Fri · Jun 30 —

bullet: Travel to Gottingen

Sat · Jul 1 🏁 U23 Championships heat: 800m (1:51.97) — hard

bullet: U23 Championships heat: 800m (1:51.97)
race: 800m 1:51.97 () — Göttingen

Sun · Jul 2 🏁 U23 Championships final: 800m (1:49.26), German U23 Champion (1:49.26) — hard

bullet: U23 Championships final: 800m (1:49.26), German U23 Champion
race: 800m 1:49.26 () — Göttingen

W25 · Jun 19

Mon · Jun 19 Meet Prep - 2x300m (41")

bullet: Warm-up; 2x300m (41s), race prep

Tue · Jun 20 —

bullet: Rest

Wed · Jun 21 🏁 Pfungstadt 800m race (1:48.86 PB) (1:48.86) — hard

bullet: Pfungstadt 800m race (1:48.86 PB)
race: 800m 1:48.86 () — Pfungstadt

Thu · Jun 22 Easy

bullet: Easy run

Fri · Jun 23 —

bullet: Rest

Sat · Jun 24 🏁 400m 48.18 — hard

bullet: 400m race (48.18 PB)
race: 400m 48.18 () — Regensburg

Sun · Jun 25 —

bullet: Rest

W24 · Jun 12

Mon · Jun 12 Strength

bullet: Strength + stretching

Tue · Jun 13 —

bullet: Rest (stress and fatigue)

Wed · Jun 14 Speed - 2x(200m/150m/100m) (23.5"/17.5"/11.5", 6'P, 12'SP) · Jumps

bullet: Warm-up; 2x(200/150/100) (23.5 / 17.5 / 11.5, 6'P, 12'SP); Plyometrics

Thu · Jun 15 Steady - 16x2min (4:20/km, 2'P)

bullet: 40min fartlek (2' fast / 2' easy, ~3:50-4:00)
gps: Running 8.2km · 4:41/km · HR 159 · cad 81 · 16:01 UTC · 19 laps · area 1994×1179m

lap m time pace HR cad

1 514 3:19 6:27/km 106 91
2 496 2:00 4:02/km 140 81
3 414 2:00 4:50/km 159 79
4 504 2:00 3:58/km 168 83
5 427 2:00 4:41/km 161 78
6 548 2:00 3:39/km 166 83
7 406 2:00 4:56/km 170 79
8 553 2:00 3:37/km 175 82
9 402 2:00 4:59/km 168 79
10 493 2:00 4:03/km 177 83
11 391 2:00 5:07/km 168 79
12 500 2:00 4:00/km 163 81
13 396 2:00 5:03/km 166 79
14 518 2:00 3:52/km 164 83
15 394 2:00 5:05/km 172 79
16 519 2:00 3:51/km 166 82
17 165 52" 5:15/km 173 79
18 330 2:00 6:04/km 160 78
19 189 1:58 10:24/km 133 72

lap	m	time	pace	HR	cad
1	514	3:19	6:27/km	106	91
2	496	2:00	4:02/km	140	81
3	414	2:00	4:50/km	159	79
4	504	2:00	3:58/km	168	83
5	427	2:00	4:41/km	161	78
6	548	2:00	3:39/km	166	83
7	406	2:00	4:56/km	170	79
8	553	2:00	3:37/km	175	82
9	402	2:00	4:59/km	168	79
10	493	2:00	4:03/km	177	83
11	391	2:00	5:07/km	168	79
12	500	2:00	4:00/km	163	81
13	396	2:00	5:03/km	166	79
14	518	2:00	3:52/km	164	83
15	394	2:00	5:05/km	172	79
16	519	2:00	3:51/km	166	82
17	165	52"	5:15/km	173	79
18	330	2:00	6:04/km	160	78
19	189	1:58	10:24/km	133	72

Fri · Jun 16 Track Workout - 500m (70", 8'P) + 300m (42", 6'P) + 100m (11.5", 12'P) + 600m (90", 8'P) + 400m (60", 6'P) + 200m (23.1") hard

bullet: Warm-up; race-specific combo: 500 (70) + 300 (42) + 100 (11.5) + 600 (90) + 400 (60) + 200 (23.1)

Sat · Jun 17 —

bullet: Rest

Sun · Jun 18 Easy

bullet: Easy run

W23 · Jun 5

Mon · Jun 5 Track Workout - 1x(300m-500m-300m) (42", 76" [48"+28"]) hard

bullet: Warm-up; 1x(300-500-300) [42 / 76 (48+28)]

Tue · Jun 6 Beach Volleyball

bullet: Rest

Wed · Jun 7 Track Workout - 2x(6x600m) (1:46)

bullet: Warm-up; 2x6x600m (1:46)

Thu · Jun 8 Strength · Swimming

bullet: Strength circuit + swimming

Fri · Jun 9 Track Workout - 550m (77", 12'P) + 350m (45.5", 9'P) + 250m (32", 7'P) + 150m (17.5", 20'P) + 3x1000m NI (3:55, 4'P) hard

bullet: Warm-up; 550m (77s) + 350m (45.5s) + 250m (32s) + 150m (17.5s); then 3x1000m NI (3:55, 4'P)
gps: Running 3.3km · 4:59/km · HR 148 · cad 73 · 16:37 UTC · 5 laps · area 80×133m

lap m time pace HR cad

1 1000 4:06 4:06/km 146 81
2 219 2:59 13:37/km 138 50
3 988 4:04 4:07/km 148 80
4 1000 4:57 4:57/km 154 74
5 92 22" 3:59/km 176 82

lap	m	time	pace	HR	cad
1	1000	4:06	4:06/km	146	81
2	219	2:59	13:37/km	138	50
3	988	4:04	4:07/km	148	80
4	1000	4:57	4:57/km	154	74
5	92	22"	3:59/km	176	82

Sat · Jun 10 Volleyball

bullet: Volleyball

Sun · Jun 11 Long - 13km

bullet: 13km easy run

W22 · May 29

Mon · May 29 Track Workout - 4x500m (300m in 48" + 200m in 28") · Jumps hard

bullet: Warm-up; 4x500m (300m in 48 + 200m in 28)

Tue · May 30 Strength

bullet: Strength

Wed · May 31 Meet Prep - 2x300m (13"+15"+12", 10'P)

bullet: Warm-up; 2x300m race prep (10'P)

Thu · Jun 1 —

bullet: Rest

Fri · Jun 2 —

bullet: Rest

Sat · Jun 3 🏁 Regensburg 800m race (1:49.89) — hard

bullet: Regensburg 800m race (1:49.89)
race: 800m 1:49.89 () — Regensburg

Sun · Jun 4 Easy - 3km 6:35/km

bullet: Rest
gps: Running 3km · 6:35/km · HR 130 · cad 75 · 16:29 UTC · 3 laps · area 941×797m

lap m time pace HR cad

1 1000 6:41 6:41/km 128 77
2 1000 7:08 7:08/km 122 72
3 1000 5:57 5:57/km 141 77

lap	m	time	pace	HR	cad
1	1000	6:41	6:41/km	128	77
2	1000	7:08	7:08/km	122	72
3	1000	5:57	5:57/km	141	77

W21 · May 22

Mon · May 22 Easy · Speed - 3x150m ins-and-outs · Jumps

bullet: Warm-up; 3x150m ins-and-outs; Plyometrics
plan: AM: 10 EL; Hütchen-Koordination; 5x(4Dropjumps+ 5 Hürdensprünge); 3x150m ins and outs; Auslaufen Rasendiagonalen nach Gefühl ca. 8; Morgens Easyrun

Tue · May 23 Steady - 4x10min (4:25/4:20/4:20/4:10, 90"P) · Strength

bullet: Strength + 4x10min tempo (4:25 / 4:20 / 4:20 / 4:10)
plan: AM: Dauerlaufprogramm 4x10min mit 90 sec Pause (4:25, 4:20, 4:20, 4:10); 2 Serien Athletik, Mücken kamen und ich konnte nicht weiter trainieren:(
gps: Running 8.8km · 4:44/km · HR 159 · cad 74 · 16:27 UTC · 14 laps · area 2164×1434m

lap m time pace HR cad

1 1000 4:18 4:18/km 146 82
2 1000 4:22 4:22/km 164 82
3 296 1:20 4:30/km 157 81
4 162 1:26 8:51/km 142 64
5 1000 4:23 4:23/km 158 81
6 978 4:15 4:21/km 169 81
7 120 1:24 11:40/km 155 52
8 1000 4:23 4:23/km 158 81
9 860 3:45 4:22/km 164 81
10 153 1:54 12:25/km 137 49
11 1000 4:10 4:10/km 158 82
12 1000 3:57 3:57/km 176 83
13 87 22" 4:13/km 175 83
14 102 1:27 14:13/km 155 55

lap	m	time	pace	HR	cad
1	1000	4:18	4:18/km	146	82
2	1000	4:22	4:22/km	164	82
3	296	1:20	4:30/km	157	81
4	162	1:26	8:51/km	142	64
5	1000	4:23	4:23/km	158	81
6	978	4:15	4:21/km	169	81
7	120	1:24	11:40/km	155	52
8	1000	4:23	4:23/km	158	81
9	860	3:45	4:22/km	164	81
10	153	1:54	12:25/km	137	49
11	1000	4:10	4:10/km	158	82
12	1000	3:57	3:57/km	176	83
13	87	22"	4:13/km	175	83
14	102	1:27	14:13/km	155	55

Wed · May 24 Track Workout - 2x(2x300m) (43"/43" & 42"/42", 100m walk, 6'SP) hard

bullet: Warm-up; 2x(2x300m) (43/43 and 42/42, 100m walk, 6'SP)
plan: AM: 10 EL; Block-Koordination; 2x(2x300) mit 100m Gehpause und 6min Serienpause in 43,43&42,42sec

Thu · May 25 —

bullet: Rest

Fri · May 26 Pre-race activation

bullet: Pre-race activation
plan: PM: Auftakt

Sat · May 27 🏁 Weinheim 400m race (48.98) — hard

bullet: Weinheim 400m race (49.0)
plan: PM: 400m (49sec) Weinheim
race: 400m 48.98 () — Weinheim

Sun · May 28 —

bullet: Rest

W20 · May 15

Mon · May 15 Meet Prep - 1x300m (37", 10'P) + 1x150m (17") · Easy · Jumps

bullet: Warm-up; 1x300m (37s) + 1x150m (17s)
plan: AM: 10 EL; Hütchen-Koordination; 10 Fußgelenkssprünge hintereinander und 4x 3kg Medball so hoch wie möglich; 4x 500m (300m in 48 + 200m in 28)

Tue · May 16 Easy

bullet: Easy run
plan: PM: Krafttraining

Wed · May 17 Pre-race activation

bullet: Pre-race activation
plan: AM: 10 EL; Hütchen-Koordination; 2x300m (13+15+12sec) 10 min Pause

Thu · May 18 🏁 Darmstadt 400m race (48.75) — hard

bullet: Darmstadt 400m race (48.75)
plan: PM: frei
race: 400m 48.75 () — Darmstadt

Fri · May 19 —

bullet: Rest

Sat · May 20 🏁 Karlsruhe 800m race (1:50.02) — hard

bullet: Karlsruhe 800m race (1:50.02)
plan: PM: 800m (1:49:89) Regensburg
race: 800m 1:50.02 () — Karlsruhe

Sun · May 21 —

bullet: Rest

W19 · May 8

Mon · May 8 Track Workout - 2x500m (71") · Speed - 2x3x60m · Easy hard

bullet: Warm-up; 2x3x60m sprint + 2x500m (71s)

Tue · May 9 Strength · Strides - 3x

bullet: Strength + strides

Wed · May 10 Track Workout - 5x300m (44", 2' jog) hard

bullet: Warm-up; 5x300m (44s, 2' jog)

Thu · May 11 Fartlek - (90"/60" + 60"/30")x4 + 90"/60", ~3:25/km on hard

bullet: Fartlek session
gps: Running 6.4km · 4:27/km · HR 160 · cad 85 · 16:25 UTC · 20 laps · area 2345×891m

lap m time pace HR cad

1 975 5:00 5:08/km 140 83
2 319 1:30 4:42/km 144 83
3 195 1:00 5:08/km 161 83
4 321 1:00 3:07/km 166 90
5 92 30" 5:26/km 166 82
6 427 1:30 3:31/km 167 88
7 185 1:00 5:24/km 170 81
8 315 1:00 3:10/km 171 90
9 102 30" 4:54/km 166 84
10 425 1:30 3:32/km 162 88
11 190 1:00 5:16/km 173 82
12 304 1:00 3:17/km 173 89
13 84 30" 5:57/km 175 82
14 440 1:30 3:25/km 178 88
15 177 1:00 5:39/km 174 83
16 295 1:00 3:23/km 168 89
17 95 30" 5:16/km 164 81
18 429 1:30 3:30/km 174 89
19 194 1:00 5:09/km 171 82
20 842 5:00 5:56/km 153 80

lap	m	time	pace	HR	cad
1	975	5:00	5:08/km	140	83
2	319	1:30	4:42/km	144	83
3	195	1:00	5:08/km	161	83
4	321	1:00	3:07/km	166	90
5	92	30"	5:26/km	166	82
6	427	1:30	3:31/km	167	88
7	185	1:00	5:24/km	170	81
8	315	1:00	3:10/km	171	90
9	102	30"	4:54/km	166	84
10	425	1:30	3:32/km	162	88
11	190	1:00	5:16/km	173	82
12	304	1:00	3:17/km	173	89
13	84	30"	5:57/km	175	82
14	440	1:30	3:25/km	178	88
15	177	1:00	5:39/km	174	83
16	295	1:00	3:23/km	168	89
17	95	30"	5:16/km	164	81
18	429	1:30	3:30/km	174	89
19	194	1:00	5:09/km	171	82
20	842	5:00	5:56/km	153	80

Fri · May 12 Pre-Meet

bullet: Pre-race activation

Sat · May 13 🏁 800m season opener, Regensburg (1:52.45) — hard

bullet: 800m season opener, Regensburg (1:52.45)
race: 800m 1:52.45 () — Regensburg

Sun · May 14 —

bullet: Rest

W18 · May 1

Mon · May 1 —

bullet: Warm-up; turn sprints + 600-500-400-500-600; Plyometrics

Tue · May 2 Easy - 8.5km 4:35/km

bullet: 3x10min progressive easy run (4:00 / 3:55 / 3:50)
gps: Running 8.3km · 4:37/km · HR 163 · cad 80 · 14:14 UTC · 9 laps · area 2418×917m

lap m time pace HR cad

1 1000 4:19 4:19/km 124 83
2 1000 3:41 3:41/km 170 87
3 1000 4:04 4:04/km 168 83
4 1000 3:56 3:56/km 182 84
5 1000 4:28 4:28/km 180 82
6 1000 4:13 4:13/km 181 83
7 1000 7:24 7:24/km 146 65
8 1000 4:29 4:29/km 169 82
9 275 1:42 6:11/km 161 74

lap	m	time	pace	HR	cad
1	1000	4:19	4:19/km	124	83
2	1000	3:41	3:41/km	170	87
3	1000	4:04	4:04/km	168	83
4	1000	3:56	3:56/km	182	84
5	1000	4:28	4:28/km	180	82
6	1000	4:13	4:13/km	181	83
7	1000	7:24	7:24/km	146	65
8	1000	4:29	4:29/km	169	82
9	275	1:42	6:11/km	161	74

Wed · May 3 —

bullet: Warm-up; 3x300m (42s) + 3x200m (28s)

Thu · May 4 Strength · Easy - 3.5km 6:10/km

bullet: Reduced strength
gps: Running 3.6km · 8:34/km · HR 132 · cad 78 · 06:18 UTC · 4 laps · area 629×713m

lap m time pace HR cad

1 1000 5:57 5:57/km 126 81
2 1000 6:50 6:50/km 138 79
3 1000 14:36 14:36/km 131 72
4 559 3:05 5:31/km 135 80

lap	m	time	pace	HR	cad
1	1000	5:57	5:57/km	126	81
2	1000	6:50	6:50/km	138	79
3	1000	14:36	14:36/km	131	72
4	559	3:05	5:31/km	135	80

Fri · May 5 Fartlek - 2x(90"/60") + 2x(120"/90") + 2x(90"/60") + 2x(60"/30") hard

bullet: Fartlek progression
gps: Running 6km · 4:38/km · HR 157 · cad 82 · 16:01 UTC · 18 laps · area 1987×1403m

lap m time pace HR cad

1 541 3:00 5:33/km 134 81
2 344 1:30 4:22/km 144 83
3 229 1:00 4:22/km 163 83
4 392 1:30 3:50/km 158 85
5 212 1:00 4:43/km 158 81
6 511 2:00 3:55/km 163 86
7 321 1:30 4:40/km 164 81
8 560 2:00 3:34/km 169 85
9 281 1:30 5:20/km 162 81
10 417 1:30 3:36/km 159 87
11 206 1:00 4:51/km 164 81
12 404 1:30 3:43/km 170 85
13 76 1:00 13:09/km 154 64
14 285 1:00 3:31/km 160 88
15 78 30" 6:25/km 168 82
16 294 1:00 3:24/km 174 88
17 92 30" 5:26/km 177 83
18 791 5:00 6:19/km 148 74

lap	m	time	pace	HR	cad
1	541	3:00	5:33/km	134	81
2	344	1:30	4:22/km	144	83
3	229	1:00	4:22/km	163	83
4	392	1:30	3:50/km	158	85
5	212	1:00	4:43/km	158	81
6	511	2:00	3:55/km	163	86
7	321	1:30	4:40/km	164	81
8	560	2:00	3:34/km	169	85
9	281	1:30	5:20/km	162	81
10	417	1:30	3:36/km	159	87
11	206	1:00	4:51/km	164	81
12	404	1:30	3:43/km	170	85
13	76	1:00	13:09/km	154	64
14	285	1:00	3:31/km	160	88
15	78	30"	6:25/km	168	82
16	294	1:00	3:24/km	174	88
17	92	30"	5:26/km	177	83
18	791	5:00	6:19/km	148	74

Sat · May 6 Easy - 1km 7:35/km

bullet: Off (university visit)
gps: Running 1km · 7:36/km · HR 140 · cad 82 · 19:42 UTC · 1 laps · area 209×295m

lap m time pace HR cad

1 945 7:11 7:36/km 140 82
flags: ⚑ short-run

lap	m	time	pace	HR	cad
1	945	7:11	7:36/km	140	82

Sun · May 7 —

bullet: Rest

W17 · Apr 24

Wed · Apr 26 Fartlek - ~14x2' on / 1' off, 4:25/km overall hard

gps: Running 10.6km · 4:35/km · HR 163 · cad 81 · 16:50 UTC · 31 laps · area 1013×1122m

lap m time pace HR cad

1 608 3:01 4:58/km 128 82
2 281 1:00 3:34/km 155 86
3 421 2:00 4:45/km 166 80
4 268 1:00 3:44/km 163 85
5 436 2:00 4:35/km 159 81
6 260 1:00 3:51/km 166 84
7 439 2:00 4:33/km 167 81
8 274 1:02 3:46/km 170 86
9 434 1:59 4:34/km 169 81
10 296 1:01 3:26/km 159 86
11 207 1:59 9:35/km 155 57
12 310 1:02 3:20/km 144 86
13 389 1:58 5:03/km 156 80
14 239 1:00 4:11/km 165 86
15 373 2:00 5:22/km 175 81
16 258 1:01 3:56/km 171 84
17 397 1:59 4:60/km 165 80
18 258 1:00 3:53/km 171 84
19 434 1:58 4:32/km 172 81
20 300 1:02 3:27/km 173 85
21 205 2:00 9:45/km 148 57
22 280 1:00 3:34/km 147 86
23 394 1:59 5:02/km 164 80
24 274 1:01 3:43/km 168 84
25 376 1:59 5:16/km 174 80
26 281 1:01 3:37/km 173 85
27 430 2:09 5:00/km 165 80
28 279 1:01 3:39/km 164 85
29 370 1:49 4:55/km 172 80
30 278 1:00 3:36/km 173 85
31 521 2:29 4:46/km 170 81

lap	m	time	pace	HR	cad
1	608	3:01	4:58/km	128	82
2	281	1:00	3:34/km	155	86
3	421	2:00	4:45/km	166	80
4	268	1:00	3:44/km	163	85
5	436	2:00	4:35/km	159	81
6	260	1:00	3:51/km	166	84
7	439	2:00	4:33/km	167	81
8	274	1:02	3:46/km	170	86
9	434	1:59	4:34/km	169	81
10	296	1:01	3:26/km	159	86
11	207	1:59	9:35/km	155	57
12	310	1:02	3:20/km	144	86
13	389	1:58	5:03/km	156	80
14	239	1:00	4:11/km	165	86
15	373	2:00	5:22/km	175	81
16	258	1:01	3:56/km	171	84
17	397	1:59	4:60/km	165	80
18	258	1:00	3:53/km	171	84
19	434	1:58	4:32/km	172	81
20	300	1:02	3:27/km	173	85
21	205	2:00	9:45/km	148	57
22	280	1:00	3:34/km	147	86
23	394	1:59	5:02/km	164	80
24	274	1:01	3:43/km	168	84
25	376	1:59	5:16/km	174	80
26	281	1:01	3:37/km	173	85
27	430	2:09	5:00/km	165	80
28	279	1:01	3:39/km	164	85
29	370	1:49	4:55/km	172	80
30	278	1:00	3:36/km	173	85
31	521	2:29	4:46/km	170	81

W16 · Apr 17

Mon · Apr 17 Track Workout - 600-500-400-500-600 (96"/75"/56", 6'P) · Speed - 2x5 reaction starts (10m) · Jumps hard

bullet: Warm-up; 600-500-400-500-600 (96 / 75 / 56, 6'P); Plyometrics
plan: AM: 10' EL; Speeddrills; 3x10 Drop jumps; 2x3x10m Wendesprint / 5' SP; 600 - 500 - 400 - 500 - 600 / 96" 75" 56" / 6' 6' 6' 6'; mo; 10 EL; Koordination; 2x3x60m Sprint; 2x500m (71sec); Morgens Easyrun

Tue · Apr 18 Steady - 3x10' (4:00/3:55/3:50, 3'P)

bullet: 3x10min progressive easy run (4:00 / 3:55 / 3:50)
plan: PM: 10' DL / 4:00 / 10' DL / 3:55 / 10' DL / 3:50 / dazwischen 3'P; di; Krafttraining + 3 Steigerungen

Wed · Apr 19 Track Workout - 3x300m (42", 3'30"P, 8'SP) + 3x200m (28", 2'P) · Speed - 2x3x30m (3'P) · Jumps hard

bullet: Warm-up; 3x300m (42s, 3:30'P, 8'SP) + 3x200m (28s, 2'P)
plan: AM: 10' EL; Sprint ABC individuell; 3x3x5 Hüdensprünge größerer Abstand; 2x3x30m / 3'P; 3x300/ 42"/ 3:30'P / 8'SP / 3x200/ 28"/2'P; mi; 10 EL; Bergabkoordiantion im / Tunnel; 5x300m in 44sec, 2min Trabpause jeweils.

Thu · Apr 20 Strength · Speed - 5-10x15m starts

bullet: Strength + short starts
plan: AM: Kraft/ Athletik (deutliche Reduziert); Morgens: Easyrun, Lauf ABC, Dehnen; do; Fahrtspiel (90/60 60/30 90/60 | 60/30 90/60 60/30 |90/60 60/30 90/60 )

Fri · Apr 21 Track Workout - 600-500-400-500-600 (96"/75"/56", 6'P) · Speed - 2x5 reaction starts (10m) · Jumps hard

bullet: Warm-up; 600-500-400-500-600 (96 / 75 / 56, 6'P); Plyometrics
plan: PM: Fahrtenspiel: / 3' locker / 90"/60"-90"/60"-120"/90"-120"/90"-90"/60"-90"/60"-60"/30"-60"/30" / 5' locker; fr; Auftakt

Sat · Apr 22 Fartlek - 90"-90"-120"-120"-90"-90"-60"-60" · Speed - 2x3x30m resisted (8kg, 3'P) · Jumps

bullet: Warm-up; race-prep jumps + 2x3x30m resisted sprints (8kg)
plan: AM: frei wegen Unibesichtigung; sa; 800m Saisoneinstieg Rolf-Watter Regensburg / 1x800 in 1:52:45

Sun · Apr 23 —

bullet: Rest
plan: PM: frei; so

W15 · Apr 10

Mon · Apr 10 —

bullet: Rest (sick)

Tue · Apr 11 —

bullet: Rest (sick)

Wed · Apr 12 —

bullet: Rest (sick)

Thu · Apr 13 Easy

bullet: Easy run (sick)

Fri · Apr 14 Steady - 3x10' (4:00/3:55/3:50, 3'P) · Speed - 2x5 reaction starts · Jumps

bullet: Warm-up; drop jumps; 3x10min progressive easy run (4:00 / 3:55 / 3:50)

Sat · Apr 15 Track Workout - 5-6x300m (42", 3'30"P, 8'SP) + 5-6x200m (28", 2'P) · Speed - 2x4x30m resisted (15kg, 3'P) · Jumps hard

bullet: Warm-up; 2x4x30m resisted sprints (15kg) + 5-6x300m (42s) + 5-6x200m (28s)

Sun · Apr 16 —

bullet: Rest

W14 · Apr 3

Mon · Apr 3 Fartlek - 2x (60-120-180-180-120-60s on/off, 3:45/km) · Easy - 2km 5:25/km hard

gps: Running 10.8km · 4:47/km · HR 155 · cad 82 · 08:48 UTC · 24 laps · area 1356×3927m

lap m time pace HR cad

1 236 1:01 4:18/km 112 84
2 170 59" 5:47/km 132 81
3 504 2:01 4:00/km 150 85
4 364 1:59 5:27/km 155 81
5 739 3:00 4:04/km 164 86
6 523 3:01 5:46/km 147 82
7 741 3:00 4:03/km 163 85
8 540 3:01 5:35/km 153 82
9 478 2:02 4:15/km 160 85
10 322 2:01 6:16/km 161 82
11 246 1:02 4:12/km 153 87
12 381 5:00 13:07/km 131 52
13 262 1:00 3:49/km 113 87
14 187 59" 5:16/km 134 82
15 594 2:01 3:24/km 148 88
16 396 2:00 5:03/km 159 82
17 841 2:58 3:32/km 167 84
18 546 3:01 5:32/km 164 81
19 828 3:01 3:39/km 167 86
20 584 3:00 5:08/km 164 82
21 579 2:01 3:29/km 175 88
22 332 1:59 5:58/km 176 81
23 321 1:01 3:10/km 158 91
24 59 27" 7:38/km 172 73
gps: Running 2.1km · 5:23/km · HR 141 · cad 79 · 13:08 UTC · 3 laps · area 617×658m

lap m time pace HR cad

1 1000 5:43 5:43/km 133 80
2 1000 5:02 5:02/km 150 79
3 60 20" 5:33/km 156 78
gps: Running 0.8km · 6:46/km · HR 109 · cad 74 · 13:52 UTC · 5 laps · area 134×114m

lap m time pace HR cad

1 60 57" 15:50/km 91 53
2 182 30" 2:45/km 97 100
3 201 1:58 9:47/km 108 63
4 185 30" 2:42/km 113 93
5 131 1:13 9:17/km 129 59

lap	m	time	pace	HR	cad
1	236	1:01	4:18/km	112	84
2	170	59"	5:47/km	132	81
3	504	2:01	4:00/km	150	85
4	364	1:59	5:27/km	155	81
5	739	3:00	4:04/km	164	86
6	523	3:01	5:46/km	147	82
7	741	3:00	4:03/km	163	85
8	540	3:01	5:35/km	153	82
9	478	2:02	4:15/km	160	85
10	322	2:01	6:16/km	161	82
11	246	1:02	4:12/km	153	87
12	381	5:00	13:07/km	131	52
13	262	1:00	3:49/km	113	87
14	187	59"	5:16/km	134	82
15	594	2:01	3:24/km	148	88
16	396	2:00	5:03/km	159	82
17	841	2:58	3:32/km	167	84
18	546	3:01	5:32/km	164	81
19	828	3:01	3:39/km	167	86
20	584	3:00	5:08/km	164	82
21	579	2:01	3:29/km	175	88
22	332	1:59	5:58/km	176	81
23	321	1:01	3:10/km	158	91
24	59	27"	7:38/km	172	73

lap	m	time	pace	HR	cad
1	1000	5:43	5:43/km	133	80
2	1000	5:02	5:02/km	150	79
3	60	20"	5:33/km	156	78

lap	m	time	pace	HR	cad
1	60	57"	15:50/km	91	53
2	182	30"	2:45/km	97	100
3	201	1:58	9:47/km	108	63
4	185	30"	2:42/km	113	93
5	131	1:13	9:17/km	129	59

Tue · Apr 4 Easy - 3.5km 5:45/km

gps: Running 3.6km · 5:43/km · HR 143 · cad 81 · 08:03 UTC · 4 laps · area 764×743m

lap m time pace HR cad

1 1000 5:39 5:39/km 125 81
2 1000 5:51 5:51/km 149 80
3 1000 5:30 5:30/km 152 80
4 547 3:15 5:56/km 148 81

lap	m	time	pace	HR	cad
1	1000	5:39	5:39/km	125	81
2	1000	5:51	5:51/km	149	80
3	1000	5:30	5:30/km	152	80
4	547	3:15	5:56/km	148	81

Wed · Apr 5 Easy - 3km 5:25/km

gps: Running 3.2km · 8:02/km · HR 105 · cad 79 · 09:28 UTC · 33 laps · area 134×140m

lap m time pace HR cad

1 10 32" — 79 28
2 73 12" 2:44/km 80 113
3 131 1:03 8:01/km 86 64
4 81 13" 2:40/km 89 101
5 111 1:05 9:46/km 91 61
6 82 13" 2:39/km 83 87
7 123 1:04 8:40/km 91 61
8 80 13" 2:43/km 97 93
9 151 3:00 19:52/km 94 51
10 77 13" 2:49/km 99 108
11 122 1:00 8:12/km 99 63
12 80 13" 2:43/km 99 99
13 120 1:00 8:20/km 89 67
14 76 13" 2:51/km 90 93
15 114 58" 8:29/km 94 61
16 84 13" 2:35/km 93 92
17 111 3:04 27:38/km 118 55
18 76 13" 2:51/km 131 96
19 123 58" 7:52/km 138 67
20 84 13" 2:35/km 133 103
21 115 1:04 9:17/km 130 60
22 82 13" 2:39/km 125 99
23 119 1:01 8:33/km 125 65
24 83 13" 2:37/km 114 99
25 143 3:07 21:48/km 99 59
26 80 13" 2:43/km 93 96
27 119 59" 8:16/km 98 63
28 81 13" 2:40/km 99 94
29 124 1:05 8:44/km 112 65
30 80 13" 2:43/km 114 94
31 123 1:00 8:08/km 127 64
32 79 13" 2:45/km 120 91
33 44 7" 2:39/km 118 108

lap	m	time	pace	HR	cad
1	10	32"	—	79	28
2	73	12"	2:44/km	80	113
3	131	1:03	8:01/km	86	64
4	81	13"	2:40/km	89	101
5	111	1:05	9:46/km	91	61
6	82	13"	2:39/km	83	87
7	123	1:04	8:40/km	91	61
8	80	13"	2:43/km	97	93
9	151	3:00	19:52/km	94	51
10	77	13"	2:49/km	99	108
11	122	1:00	8:12/km	99	63
12	80	13"	2:43/km	99	99
13	120	1:00	8:20/km	89	67
14	76	13"	2:51/km	90	93
15	114	58"	8:29/km	94	61
16	84	13"	2:35/km	93	92
17	111	3:04	27:38/km	118	55
18	76	13"	2:51/km	131	96
19	123	58"	7:52/km	138	67
20	84	13"	2:35/km	133	103
21	115	1:04	9:17/km	130	60
22	82	13"	2:39/km	125	99
23	119	1:01	8:33/km	125	65
24	83	13"	2:37/km	114	99
25	143	3:07	21:48/km	99	59
26	80	13"	2:43/km	93	96
27	119	59"	8:16/km	98	63
28	81	13"	2:40/km	99	94
29	124	1:05	8:44/km	112	65
30	80	13"	2:43/km	114	94
31	123	1:00	8:08/km	127	64
32	79	13"	2:45/km	120	91
33	44	7"	2:39/km	118	108

Thu · Apr 6 Easy - 4.5km 6:35/km

gps: Running 4.8km · 6:36/km · HR 132 · cad 73 · 08:37 UTC · 5 laps · area 1071×2051m

lap m time pace HR cad

1 1000 5:13 5:13/km 139 82
2 1000 5:20 5:20/km 147 82
3 1000 7:30 7:30/km 128 68
4 1000 6:35 6:35/km 123 72
5 827 7:12 8:42/km 128 61

lap	m	time	pace	HR	cad
1	1000	5:13	5:13/km	139	82
2	1000	5:20	5:20/km	147	82
3	1000	7:30	7:30/km	128	68
4	1000	6:35	6:35/km	123	72
5	827	7:12	8:42/km	128	61

W13 · Mar 27

Mon · Mar 27 Fartlek - Gelände 3x(60"-90"-90"-60", 2' jog, 5'SP) · Strides - 5x80m · Jumps

bullet: Warm-up; tempo set (60-90-90-60 with 2'TP); Plyometrics
plan: PM: frei; krank

Tue · Mar 28 Long - 10.5km 4:15/km

bullet: Core stability + 45min easy run (~4:05/km)
plan: PM: frei; krank
gps: Running 10.6km · 4:13/km · HR 170 · cad 85 · 15:00 UTC · 11 laps · area 2448×1602m

lap m time pace HR cad

1 1000 4:19 4:19/km 143 84
2 1000 4:14 4:14/km 174 84
3 1000 4:04 4:04/km 170 86
4 1000 4:22 4:22/km 168 85
5 1000 4:09 4:09/km 170 87
6 1000 4:19 4:19/km 171 85
7 1000 4:19 4:19/km 170 85
8 1000 4:00 4:00/km 177 87
9 1000 4:07 4:07/km 175 86
10 1000 4:23 4:23/km 173 85
11 574 2:21 4:06/km 179 86

lap	m	time	pace	HR	cad
1	1000	4:19	4:19/km	143	84
2	1000	4:14	4:14/km	174	84
3	1000	4:04	4:04/km	170	86
4	1000	4:22	4:22/km	168	85
5	1000	4:09	4:09/km	170	87
6	1000	4:19	4:19/km	171	85
7	1000	4:19	4:19/km	170	85
8	1000	4:00	4:00/km	177	87
9	1000	4:07	4:07/km	175	86
10	1000	4:23	4:23/km	173	85
11	574	2:21	4:06/km	179	86

Wed · Mar 29 Track Workout - 2x(300-500-200-100) (40"/83"/29"/all-in; 4'-6'-2'P, 8'SP) · Speed - 2x4x30m flying (turnarounds, 8'SP) · Jumps hard

bullet: Warm-up; 2x(300-500-200-100) (40 / 83 / 29, all-in, 8'SP); Plyometrics
plan: PM: frei; krank

Thu · Mar 30 Strength · Speed - starts

bullet: Strength / starts
plan: PM: frei; lockerer Lauf

Fri · Mar 31 —

bullet: Rest
plan: AM: 10' EL; Speeddrills; 3x10 Drop jumps; 2x5x Reaktionsstarts aus verschiedenen Positionen; 10' DL / 4:00 / 10' DL / 3:55 / 10' DL / 3:50 / dazwischen 3'P

Sat · Apr 1 Easy - 3.5km 5:00/km · Long - 10km 3:55/km

bullet: Training camp
plan: AM: 10' EL; Sprint ABC individuell; 3x3x5 Hüdensprünge größerer Abstand; 2x4x30m ZWST 15kg / 3'P; 5-6x300/ 42"/ 3:30'P / 8'SP / 5-6x200/ 28"/2'P
gps: Running 3.8km · 5:01/km · HR 151 · cad 82 · 13:26 UTC · 4 laps · area 785×1331m

lap m time pace HR cad

1 1000 5:21 5:21/km 137 82
2 1000 5:01 5:01/km 155 81
3 1000 4:48 4:48/km 158 82
4 748 3:37 4:50/km 159 82
gps: Running 10.2km · 3:56/km · HR 173 · cad 85 · 14:47 UTC · 11 laps · area 1366×4507m

lap m time pace HR cad

1 1000 3:53 3:53/km 112 86
2 1000 3:52 3:52/km 142 85
3 1000 3:57 3:57/km 177 85
4 1000 3:57 3:57/km 184 85
5 1000 3:51 3:51/km 187 86
6 1000 4:03 4:03/km 186 86
7 1000 4:03 4:03/km 186 85
8 1000 3:54 3:54/km 184 85
9 1000 3:55 3:55/km 184 86
10 1000 3:51 3:51/km 186 85
11 189 46" 4:03/km 187 85

lap	m	time	pace	HR	cad
1	1000	5:21	5:21/km	137	82
2	1000	5:01	5:01/km	155	81
3	1000	4:48	4:48/km	158	82
4	748	3:37	4:50/km	159	82

lap	m	time	pace	HR	cad
1	1000	3:53	3:53/km	112	86
2	1000	3:52	3:52/km	142	85
3	1000	3:57	3:57/km	177	85
4	1000	3:57	3:57/km	184	85
5	1000	3:51	3:51/km	187	86
6	1000	4:03	4:03/km	186	86
7	1000	4:03	4:03/km	186	85
8	1000	3:54	3:54/km	184	85
9	1000	3:55	3:55/km	184	86
10	1000	3:51	3:51/km	186	85
11	189	46"	4:03/km	187	85

Sun · Apr 2 —

bullet: Training camp
plan: PM: frei

W12 · Mar 20

Mon · Mar 20 Track Workout - 400-500-600-500-400 broken (20"P; 1:36/2:05/2:36) + 1x500m (14"/100m) · Speed - Berg 5x50m (45"P, 2'30"SP) · Jumps hard

bullet: 400-500-600-500-400 (1:36 / 2:05 / 2:36); Plyometrics
plan: AM: 400-500-600-500-400 20"P / 1:36 (24) / 2:05 (25) / 2.36 (26); 300 kleine Sprünge mit Seil; Berg: / 5x50m 45"P/2:30'SP / - 4xHopserlauf eb betont re/li/ Hopserlauf flach bb / - 3xSchlaglauf/ Schlaglauf/Skip re/li / - 3x Unterfersen/2x rückwärts laufen / - Sprunglauf re/li/ 3x Sprunglauf bb; 3x4x50 GSSE / 45"'/4' / / / 1x500 / 14/100

Tue · Mar 21 Long - 10.5km 4:10/km · Strength

bullet: Strength + 45min easy run (~4:10/km)
plan: AM: Liegestütz 4x10 / eb Klappmesser seitl 4x20 / Hüftlift eb Sling 4x15 / Rücken Kreisen 4x10re/li; 45' DL / 4:10" / 5 Steigerungen / dehnen
gps: Running 10.5km · 4:10/km · HR 168 · cad 85 · 13:39 UTC · 11 laps · area 2393×1727m

lap m time pace HR cad

1 1000 4:14 4:14/km 131 84
2 1000 4:09 4:09/km 176 84
3 1000 4:10 4:10/km 176 85
4 1000 4:06 4:06/km 171 85
5 1000 4:08 4:08/km 169 84
6 1000 4:17 4:17/km 168 85
7 1000 4:15 4:15/km 172 85
8 1000 4:17 4:17/km 170 85
9 1000 4:06 4:06/km 174 86
10 1000 4:06 4:06/km 173 85
11 518 2:05 4:01/km 174 85

lap	m	time	pace	HR	cad
1	1000	4:14	4:14/km	131	84
2	1000	4:09	4:09/km	176	84
3	1000	4:10	4:10/km	176	85
4	1000	4:06	4:06/km	171	85
5	1000	4:08	4:08/km	169	84
6	1000	4:17	4:17/km	168	85
7	1000	4:15	4:15/km	172	85
8	1000	4:17	4:17/km	170	85
9	1000	4:06	4:06/km	174	86
10	1000	4:06	4:06/km	173	85
11	518	2:05	4:01/km	174	85

Wed · Mar 22 Track Workout - 6x300m (41", 4'P) · Speed - 4x30m flying (3'P) · Jumps hard

bullet: Warm-up; 6x300m (41s, 4'P, 8'SP); optional 4x500m (85s, 4'P, not completed); Plyometrics
plan: AM: 400-500-600-500-400 20"P / 1:36 (24) / 2:05 (25) / 2.36 (26); Sprint ABC; 3x8 halbe Frosch mit Knie unter den Körper ziehen / 3x5 Adlersprünge; 5 Abläufe aus dem Fallstart 15m / / 4x30m Fliegend mit 40m Anlaufen / 3'P; 6x300m 41"/ 4'P / 8'SP / [4x500 85"/4'P] (nicht geschafft); Stabi / 1 S 60" / unterarmstütz 60" / Seitstütz 60" re/li / Rückenstütz 60" / 2 S 45" / Unterarmstütz Bauch re/li kippen / Seitstütz Hürfte hoch runter re/li / Rückenstütz Ferse tappt raus rein re/li im Wechsel / / 3 S 45" / Unterarmstütz wechsel mit gestreckten Arm / Seitstütz Knie und Ellenbogenzusammen / Rückenstütz Knieanzug re/li im Wechsel

Thu · Mar 23 Strength

bullet: Strength
plan: PM: Kraft

Fri · Mar 24 Tempo - 3x1000m (3:10, 6'P) · Speed - 4x30m flying · Jumps hard

bullet: Warm-up; 4x30m flying + 3x3x50m GSSE + 3x1000m (3:10, 6'P); Plyometrics
plan: AM: 10' EL; Speedrills; 300 kleine Sprünge mit Seil; 4x30m fliegend mit 40m Anlauf / / 3x3x50 GSSE / 45'/4'; 3x1000 / 3:10 / 6'P; Stabi / 1 S 60" / unterarmstütz 60" / Seitstütz 60" re/li / Rückenstütz 60" / 2 S 45" / Unterarmstütz Bauch re/li kippen / Seitstütz Hürfte hoch runter re/li / Rückenstütz Ferse tappt raus rein re/li im Wechsel / / 3 S 45" / Unterarmstütz wechsel mit gestreckten Arm / Seitstütz Knie und Ellenbogenzusammen / Rückenstütz Knieanzug re/li im Wechsel
gps: Running 1km · 3:08/km · HR 120 · cad 93 · 17:21 UTC · 2 laps · area 74×158m

lap m time pace HR cad

1 1000 3:08 3:08/km 119 93
2 14 3" — 171 92

Sat · Mar 25 Track Workout - 6x300m (41", 4'P, 8'SP) + 4x500m (85", 4'P) · Recovery - 30' · Strength · Jumps hard

bullet: Warm-up; 6x300m (41s) + 4x500m (85s); Strength; 30min easy recovery run
plan: AM: Komplexe Erwärmung / 2 große Runden / 6 halbe Ruunden mit Koordiantionsaufgabe; Sprint ABC; 3x8 halbe Frosch mit Knie unter den Körper ziehen / 3x5 Adlersprünge; Treppe: / 4 Serien: / 15 FGSP einstufig / 5" schnell / 10 FGSP 2 stufig / 10" schnell / 15 FGSP eb re/li; 6x300m 41"/ 4'P / 8'SP / 4x500 85"/4'P; Athletik individuell/ Turnen; 30' regenerativer lockerer DL

Sun · Mar 26 —

bullet: Rest

W11 · Mar 13

Mon · Mar 13 Track Workout - 4x500m broken (400+100, 20"P; 2:03→1:57, 7'P) · Speed - Berg 3x60m (TP, 3'SP) · Strength hard

bullet: 5x500m in split format (2:05 / 80s, 7'P); Strength
gps: Running 2.1km · 4:37/km · HR 155 · cad 79 · 16:38 UTC · 8 laps · area 83×157m

lap m time pace HR cad

1 499 2:03 4:06/km 111 83
2 34 24" 11:46/km 130 81
3 478 2:01 4:13/km 154 83
4 31 25" 13:26/km 179 78
5 493 1:59 4:01/km 174 83
6 35 25" 11:54/km 175 80
7 491 1:57 3:58/km 176 83
8 57 33" 9:39/km 171 63

Tue · Mar 14 Strength · Easy - 9km 4:40/km

bullet: Strength + 45min easy run (~4:10/km)
gps: Running 8.9km · 4:42/km · HR 161 · cad 83 · 16:39 UTC · 9 laps · area 3405×1403m

lap m time pace HR cad

1 1000 4:19 4:19/km 136 84
2 1000 4:16 4:16/km 176 85
3 1000 4:26 4:26/km 170 84
4 1000 4:28 4:28/km 168 83
5 1000 5:00 5:00/km 161 82
6 1000 4:37 4:37/km 167 82
7 1000 4:41 4:41/km 165 82
8 1000 5:46 5:46/km 159 81
9 905 4:20 4:47/km 146 82

Wed · Mar 15 Track Workout - 5x300m (42", 4'P, 8'SP) + 5x200m (30", 90"P) · Speed - 5 reaction starts (20/40/60m) · Jumps · Strength hard

bullet: Warm-up; 5x300m (42s, 4'P, 8'SP) + 5x200m (30s, 90"P); Strength

Thu · Mar 16 Strength

bullet: Strength

Fri · Mar 17 Tempo - 5x1000m (3:20-3:27, 4'P) · Jumps hard

bullet: Warm-up; 3x3x50m GSSE + 5x1000m (3:30, 5'P); Plyometrics
gps: Running 1.2km · 4:21/km · HR 142 · cad 75 · 17:00 UTC · 2 laps · area 451×374m

lap m time pace HR cad

1 1000 3:20 3:20/km 132 87
2 159 1:42 10:42/km 163 62
gps: Running 5.7km · 5:29/km · HR 145 · cad 71 · 17:06 UTC · 10 laps · area 1222×1414m

lap m time pace HR cad

1 173 1:38 9:26/km 120 57
2 1000 3:25 3:25/km 154 86
3 316 4:00 12:39/km 143 56
4 1000 3:21 3:21/km 151 87
5 400 4:00 10:00/km 146 57
6 1000 3:21 3:21/km 145 87
7 391 4:00 10:14/km 135 56
8 1000 3:27 3:27/km 151 87
9 407 4:00 9:50/km 145 61
10 16 7" — 140 73

Sat · Mar 18 Recovery

bullet: 30min easy recovery run

Sun · Mar 19 Long - 15.5km 4:30/km

bullet: Rest
gps: Running 15.5km · 4:32/km · HR 142 · cad 65 · 08:22 UTC · 16 laps · area 4005×3501m

lap m time pace HR cad

1 1000 4:14 4:14/km 96 56
2 1000 4:15 4:15/km 160 58
3 1000 4:11 4:11/km 160 59
4 1000 4:22 4:22/km 143 65
5 1000 4:26 4:26/km 130 62
6 1000 4:21 4:21/km 134 67
7 1000 4:32 4:32/km 145 61
8 1000 4:21 4:21/km 152 58
9 1000 4:33 4:33/km 129 60
10 1000 4:26 4:26/km 134 61
11 1000 4:36 4:36/km 125 54
12 1000 4:36 4:36/km 128 58
13 1000 5:37 5:37/km 148 72
14 1000 4:36 4:36/km 164 83
15 1000 4:52 4:52/km 165 82
16 512 2:23 4:39/km 164 83

W10 · Mar 6

Mon · Mar 6 Track Workout - 4x500m split format (400 in 80" + 20"P + 100 in 27", tot 2:15, 7'P) · Strength hard

bullet: 4x500m in split format (2:15 / 80s, 7'P); Strength

Tue · Mar 7 Long - 10km 4:10/km · Strides

bullet: 45min easy run (~4:10/km) + strides
gps: Running 10.3km · 4:10/km · HR 174 · cad 84 · 16:48 UTC · 11 laps · area 983×824m

lap m time pace HR cad

1 1000 4:12 4:12/km 127 83
2 1000 4:06 4:06/km 182 84
3 1000 4:04 4:04/km 174 83
4 1000 4:09 4:09/km 180 84
5 1000 4:04 4:04/km 179 84
6 1000 4:14 4:14/km 180 84
7 1000 4:13 4:13/km 178 83
8 1000 4:23 4:23/km 178 84
9 1000 4:11 4:11/km 177 83
10 1000 4:02 4:02/km 181 85
11 246 1:03 4:16/km 181 84

Wed · Mar 8 Track Workout - 4x300m (43", 4'P, 8'SP) + 4x200m (30", 90"P) · Jumps · Strength hard

bullet: Warm-up; 4x300m (43s, 4'P, 8'SP) + 4x200m (30s, 90"P); Strength

Thu · Mar 9 Recovery

bullet: Recovery day

Fri · Mar 10 Track Workout - 5x1000m (3:30, 6'P) · Jumps hard

bullet: Warm-up; 3x3x50m GSSE + 5x1000m (3:30, 6'P); Plyometrics

Sat · Mar 11 Recovery

bullet: 30min easy recovery run

Sun · Mar 12 Track Workout - 4x300m (42", 4'P, 8'SP) + 4x200m (30", 90"P) hard

bullet: 4x300m (42s, 4'P, 8'SP) + 4x200m (30s, 90"P)

W09 · Feb 27

Mon · Feb 27 Easy

bullet: Easy run
plan: AM: 4x500 20"P / 2:05 (25"); Berg: / 60m TP/3'SP 3 Serien / - 2x kleien Dribbles / - 2x Unterfersen / - 2x Schlaglauf / - 2x Sprint; 5x500 / 7'P / 80"; Umgedrehter Liegestütz 3x10 / eb Klappmesser seitl 3x20 / Hüftlift eb Sling 3x10

Tue · Feb 28 Easy

bullet: Easy run
plan: AM: Liegestütz 4x10 / eb Klappmesser seitl 4x20 / Hüftlift eb Sling 4x15 / Rücken Kreisen 4x10re/li; 45' DL / 4:10" / 5 Steigerungen / dehnen

Wed · Mar 1 Track Workout - 5x300m (44", 4'P) · Jumps · Strength hard

bullet: Warm-up; 5x300m (44s, 4'P); Strength
plan: AM: Aufwärmen mit Hürden; 3x8 Hockstrecksprünge / 3x10 EB Hops re/li mittel / 3x8 Ausfallschrittwechselsprünge hoch; 5 Reaktionsstarts aus verschiedenen Positionen / Starts 20m/40/60m; 5x300m 42"/ 4'P / 8'SP / 5x200 30" 90"P; Ausfallschrittathletik mit Stabi / 10kg vorm Körper halten / 20 vw / Plank / 20 rw / Seitstütz Re/li / 20 sw re/li / Rückenstütz / 2 Serien

Thu · Mar 2 Easy - 8.5km 4:40/km

bullet: 40min easy run (~4:40/km)
plan: PM: Kraft
gps: Running 8.5km · 4:39/km · HR 162 · cad 82 · 14:10 UTC · 9 laps · area 2419×915m

lap m time pace HR cad

1 1000 4:17 4:17/km 128 84
2 1000 4:36 4:36/km 173 83
3 1000 4:47 4:47/km 165 82
4 1000 4:38 4:38/km 166 81
5 1000 4:50 4:50/km 162 81
6 1000 4:42 4:42/km 165 81
7 1000 4:34 4:34/km 166 81
8 1000 4:47 4:47/km 165 82
9 516 2:21 4:33/km 166 83

Fri · Mar 3 Strength - circuit, 8 exercises x 5 sets

bullet: Warm-up; Strength circuit
plan: AM: 10' EL; Speedrills; 300 kleine Sprünge mit Seil; 3x3x50 GSSE / 45'/4'; 5x1000m in 3:30 / 5'P

Sat · Mar 4 Track Workout - 5x300m (44", 4'P) · Recovery - 30min (evening) · Jumps · Strength hard

bullet: Warm-up; 5x300m (44s, 4'P); Strength; 30min easy recovery run
plan: PM: Komplexe Erwärmung / 2 große Runden / 6 halbe Ruunden mit Koordiantionsaufgabe; Koordinationsleiter; 30' reenerativer lockerer DL

Sun · Mar 5 —

bullet: Rest

W06 · Feb 6

Mon · Feb 6 Spinbike - 25min

gps: Biking 0km · 0:00/km · HR 160 · 17:42 UTC · 1 laps

lap m time pace HR cad

1 0 25:18 — 160 —

Sun · Feb 12 🏁 200m 23.09 — hard

race: 200m 23.09 () — München

W05 · Jan 30

Fri · Feb 3 🏁 800m 1:50.70 — hard

race: 800m 1:50.70 () — Erfurt

W04 · Jan 23

Mon · Jan 23 Track Workout - 3x(2x300m) (46", 100m walk, 6'SP) · Jumps hard

bullet: Warm-up; 3x2x300m (46s, 100m walk, 6' set pause); Plyometrics
plan: AM: 10' EL; Koordi 30m 2 Serien / -Schlaglauf / -Schlag/Übersteiger eb re/li / -hohe Übersteiger; 5x10 FGSP über kleine Hürden; 3x2x300m in 46 mit 100m Gehpause und 6min Serienpause; 3x4 Medball Decke / 5kg

Tue · Jan 24 Jumps · Strength

bullet: Plyometrics; Strength
plan: AM: Kraft; 3x100 kleine Sprünge / 3x3 halbe Frosch / 3x10 Sprunglauf reaktiv

Wed · Jan 25 Meet Prep - 3x200m (27", 5'P) · Jumps

bullet: Warm-up; 3x200m (27s, 5'P); Plyometrics
plan: AM: 10' EL; Speedrills berg ab; 3x4 Dropjumps eb re/li; 2-3 aus dem Dreipunkt 25m Beschleunigen / / 2x 80m - 20 beschleunigen - 20 Hütchen 7 Frequenz - 20 locker - 20 Hütchen 7,5 Frequenz; 3x200 / 5'P / 27"

Thu · Jan 26 Speed - curve accelerations (40m fast / 60m roll, 10'P) · Jumps - 5x5 hurdle jumps

bullet: Warm-up; hurdle jumps + curve accelerations (40m fast / 60m roll)
plan: AM: 10' El; Sprint ABC individuell; 5x5 Hürdensprünge; 2-4 Minderungen durch die Kurve / 40m Beschleunigung - 60m rollen / 10'P; 2x3 Medball Decke / 3g
gps: Running 5.6km · 6:08/km · HR 137 · cad 83 · 17:43 UTC · 6 laps · area 2054×895m

lap m time pace HR cad

1 1000 5:07 5:07/km 101 84
2 1000 5:07 5:07/km 152 83
3 1000 6:40 6:40/km 154 82
4 1000 6:09 6:09/km 147 83
5 1000 8:10 8:10/km 130 80
6 561 2:52 5:07/km 130 84

Fri · Jan 27 —

bullet: Rest
plan: PM: frei

Sat · Jan 28 Pre-Meet

bullet: Pre-race activation
plan: PM: Auftakt klein

Sun · Jan 29 🏁 800m 1:51.16 Race Munich hard

bullet: Race Munich
plan: AM: Wettkampf München
race: 800m 1:51.16 () — München

W03 · Jan 16

Mon · Jan 16 Easy - 5.5km 6:05/km

gps: Running 5.7km · 6:44/km · HR 149 · cad 80 · 15:00 UTC · 6 laps · area 1397×1226m

lap m time pace HR cad

1 1000 5:32 5:32/km 144 84
2 1000 7:07 7:07/km 153 80
3 1000 7:12 7:12/km 142 80
4 1000 9:50 9:50/km 145 74
5 1000 5:10 5:10/km 158 79
6 736 3:44 5:04/km 160 81

Thu · Jan 19 Easy - 5.5km 5:05/km

gps: Running 5.5km · 5:06/km · HR 156 · cad 84 · 14:21 UTC · 6 laps · area 2022×887m

lap m time pace HR cad

1 1000 4:54 4:54/km 133 86
2 1000 5:05 5:05/km 160 80
3 1000 4:36 4:36/km 159 83
4 1000 4:39 4:39/km 169 83
5 1000 5:46 5:46/km 163 86
6 475 2:54 6:06/km 144 83

Sat · Jan 21 Fartlek - 6x1min (3:50/km, 1'P) · Fartlek - 6x1min (3:30/km, 1'P) hard

gps: Running 4.1km · 5:19/km · HR 153 · cad 83 · 16:45 UTC · 14 laps · area 2279×920m

lap m time pace HR cad

1 906 4:51 5:21/km 122 84
2 263 1:00 3:48/km 145 85
3 187 1:00 5:21/km 149 80
4 261 1:00 3:50/km 167 84
5 190 1:00 5:16/km 161 80
6 241 1:00 4:09/km 164 85
7 201 1:00 4:59/km 164 82
8 254 1:00 3:56/km 160 85
9 196 1:00 5:06/km 167 80
10 251 1:00 3:59/km 169 85
11 186 1:00 5:23/km 171 80
12 285 1:00 3:31/km 171 87
13 179 1:00 5:35/km 167 80
14 483 4:51 10:02/km 160 79
gps: Running 3.9km · 4:37/km · HR 149 · cad 84 · 17:07 UTC · 14 laps · area 2419×914m

lap m time pace HR cad

1 0 4" — 98 —
2 285 1:00 3:31/km 109 89
3 187 1:00 5:21/km 122 81
4 282 1:00 3:33/km 130 88
5 190 1:00 5:16/km 155 81
6 233 1:00 4:18/km 162 86
7 189 1:00 5:17/km 166 81
8 311 1:00 3:13/km 154 90
9 182 1:00 5:30/km 159 82
10 307 1:00 3:15/km 158 91
11 167 1:00 5:59/km 156 80
12 308 1:00 3:15/km 158 88
13 171 1:00 5:51/km 155 80
14 1086 5:54 5:26/km 151 80

W02 · Jan 9

Mon · Jan 9 Fartlek - 2x5x30/30 (3'P) hard

bullet: Warm-up; 2x5x30/30 (3'P)

Tue · Jan 10 Jumps · Strength

bullet: Plyometrics; Strength

Wed · Jan 11 Meet Prep - 2x200m (90%, 20'P) · Speed - 3x40m fliegend (5'P) + curve accelerations · Jumps

bullet: Warm-up; 3x20s rope + 2x200m (90%); Speed support: 3x40m flying

Thu · Jan 12 Easy - 5km 5:35/km

bullet: Rest
gps: Running 5.1km · 5:35/km · HR 144 · cad 80 · 10:14 UTC · 6 laps · area 1984×1009m

lap m time pace HR cad

1 1000 5:42 5:42/km 138 81
2 1000 5:07 5:07/km 155 80
3 1000 5:25 5:25/km 148 79
4 1000 5:36 5:36/km 135 79
5 1000 6:07 6:07/km 143 80
6 83 27" 5:25/km 145 80

Fri · Jan 13 Meet Prep - 1x150m · Speed - 5x20m starts

bullet: Warm-up; 1x150m

Sat · Jan 14 Pre-Meet

bullet: pre-race activation

Sun · Jan 15 🏁 400m 49.39, 800m 1:57.76 Race hard

bullet: race
race: 400m 49.39 () — München
race: 800m 1:57.76 () — München

W01 · Jan 2

Mon · Jan 2 Fartlek - 2:30-1:30-2:30-1:30-2:30 + 1:30-1:00-1:30-1:00-1:30 (5' easy between) hard

bullet: Warm-up (fartlek)
plan: PM: 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
gps: Running 13km · 3:47/km · HR 161 · cad 85 · 14:08 UTC · 13 laps · area 5725×2296m

lap m time pace HR cad

1 877 5:02 5:44/km 139 84
2 672 2:30 3:43/km 171 89
3 285 1:31 5:19/km 180 82
4 627 2:31 4:01/km 181 86
5 318 1:31 4:46/km 174 82
6 579 2:30 4:19/km 186 87
7 910 5:00 5:30/km 175 82
8 410 1:31 3:42/km 168 89
9 177 1:01 5:45/km 186 83
10 402 1:31 3:46/km 183 84
11 240 1:01 4:14/km 174 83
12 482 1:32 3:11/km 172 91
13 7014 21:52 3:07/km 149 80

Tue · Jan 3 Speed - 10x30m · Strength

bullet: Warm-up; Strength
plan: AM: 10min EL, 10x30m, 10min AL; Athletik / / 10 Aufgaben2 Bauch, 2 Rücken, 2 Bein, 2 Seitübungen, 2 Springübungen tief

Wed · Jan 4 Fartlek - 90"-60"-30"-60"-90" + 45"-30"-45"-30"-45" (5' easy between) hard

bullet: Warm-up (fartlek)
plan: AM: 20' EL; Lauf ABC individuell; Fahrtenspiel / 5' locker / 90 - 60 - 30 - 60 - 90 / 5' locker / 45-30-45-30-45 / 5' locker
gps: Running 8.8km · 5:08/km · HR 157 · cad 85 · 14:43 UTC · 14 laps · area 3131×1506m

lap m time pace HR cad

1 2823 13:28 4:46/km 147 82
2 930 10:01 10:46/km 158 84
3 453 1:30 3:19/km 145 91
4 205 1:01 4:58/km 153 82
5 146 32" 3:39/km 162 87
6 203 1:01 5:00/km 160 82
7 395 1:31 3:50/km 169 86
8 1082 5:01 4:38/km 164 82
9 215 46" 3:34/km 164 88
10 93 31" 5:33/km 165 84
11 189 46" 4:03/km 172 89
12 99 31" 5:13/km 175 84
13 250 46" 3:04/km 180 90
14 1702 7:44 4:33/km 163 83

Thu · Jan 5 —

bullet: 3x4x30s rope; Strength; 45' easy run
plan: AM: 3x4x30 sec Seilspringen; 45' DL; Athletik / / 10 Aufgaben2 Bauch, 2 Rücken, 2 Bein, 2 Seitübungen, 2 Springübungen tief / / 4 S a 10-20 WHL 3'SP

Fri · Jan 6 Hill Workout - 3x70" + 5x45" + 7x15" uphill (walk back, 5'SP, 10' between sets) hard

bullet: Warm-up; uphill set (3x70s + 5x45s + 7x15s)
plan: AM: 10' EL; Lauf ABC individuell; 10 Steigerungen 80m berg auf; 3x70 sec berg auf / GP/ 5'SP / 10'SP / 5x45 sec berg auf / GP/ 5'SP / 10'SP / 7x 15 sec berg auf / GP

Sat · Jan 7 Easy

bullet: easy run
plan: AM: easy run

Sun · Jan 8 —

bullet: Rest

W52 · Dec 26

Sun · Jan 1 —

bullet: Rest

lap	m	time	pace	HR	cad
1	499	2:03	4:06/km	111	83
2	34	24"	11:46/km	130	81
3	478	2:01	4:13/km	154	83
4	31	25"	13:26/km	179	78
5	493	1:59	4:01/km	174	83
6	35	25"	11:54/km	175	80
7	491	1:57	3:58/km	176	83
8	57	33"	9:39/km	171	63

lap	m	time	pace	HR	cad
1	173	1:38	9:26/km	120	57
2	1000	3:25	3:25/km	154	86
3	316	4:00	12:39/km	143	56
4	1000	3:21	3:21/km	151	87
5	400	4:00	10:00/km	146	57
6	1000	3:21	3:21/km	145	87
7	391	4:00	10:14/km	135	56
8	1000	3:27	3:27/km	151	87
9	407	4:00	9:50/km	145	61
10	16	7"	—	140	73

lap	m	time	pace	HR	cad
1	877	5:02	5:44/km	139	84
2	672	2:30	3:43/km	171	89
3	285	1:31	5:19/km	180	82
4	627	2:31	4:01/km	181	86
5	318	1:31	4:46/km	174	82
6	579	2:30	4:19/km	186	87
7	910	5:00	5:30/km	175	82
8	410	1:31	3:42/km	168	89
9	177	1:01	5:45/km	186	83
10	402	1:31	3:46/km	183	84
11	240	1:01	4:14/km	174	83
12	482	1:32	3:11/km	172	91
13	7014	21:52	3:07/km	149	80

lap	m	time	pace	HR	cad
1	2823	13:28	4:46/km	147	82
2	930	10:01	10:46/km	158	84
3	453	1:30	3:19/km	145	91
4	205	1:01	4:58/km	153	82
5	146	32"	3:39/km	162	87
6	203	1:01	5:00/km	160	82
7	395	1:31	3:50/km	169	86
8	1082	5:01	4:38/km	164	82
9	215	46"	3:34/km	164	88
10	93	31"	5:33/km	165	84
11	189	46"	4:03/km	172	89
12	99	31"	5:13/km	175	84
13	250	46"	3:04/km	180	90
14	1702	7:44	4:33/km	163	83