← Polished Log

Raw Sources 2024

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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W01 · Dec 30

Mon · Dec 30 Speed - 4x10min (4:10/km, 2'P) · Jumps · Strength · Tempo - 3x10min (no splits) hard
bullet
Resisted sprint circuit; Plyometrics; Strength; 3x10min tempo
plan
PM: MO-DO: LUIS Programm; 3x10min. Tempo-DL, 2' TP; 3x(50m AusSchritt - 3x50m SpL); 100 Kleine Sprünge; 15min. allg. Athletik (nur Rumpf, Arme) · ca.4:15; 4:00 … 4:15
gps
Running 11.3km · 4:29/km · HR 98 · cad 78 · 09:09 UTC · 9 laps · area 1823×4630m
lapmtimepaceHRcad
13882:517:21/km9880
2234310:004:16/km—79
33432:005:50/km—77
4237910:004:12/km—78
52682:007:28/km—70
6252510:003:58/km—80
73322:006:01/km—78
8237210:004:13/km—79
93221:465:29/km—78
Tue · Dec 31 Track Workout - 2x400m (no splits) · Speed - 6x60m
bullet
Warm-up; 2x400m + 6x60m submax + 2x400m
plan
AM: 5km EL, G, ABC, 2x100SL; 2x400NI; 6x60submax; 2x400NI; 4km AL · 200TP, SP: 4'; Gehpause, SP: 4'; 200TP; ca. 68 … 70
gps
Running 4.2km · 5:11/km · HR 122 · cad 79 · 13:05 UTC · 5 laps · area 1637×1177m
lapmtimepaceHRcad
110005:365:36/km8779
210004:584:58/km9778
310005:055:05/km14978
410005:065:06/km15083
52291:095:01/km15376

W52 · Dec 23

Mon · Dec 23 Strength · Jumps · Easy - 8km
bullet
Full-body strength + Plyometrics; 6-8km easy run
plan
PM: sollte auch outdoor funktionieren]; 6 .. 8 km DL GA1, G; 150 Kleine Sprünge (kleine Hindernisse); 45min. allg. Athletik; (alle MG, ca. 3x8 Übungen, mit AusS-KB; Kastenaufsteiger, Ischiocr.M. auf Ball); 5min. Austraben · FIZ / ATHLETIKUM; ca. 4:50
gps
Running 7.8km · 20:41/km · HR 101 · cad 69 · 08:37 UTC · 8 laps · area 2095×876m
lapmtimepaceHRcad
110005:485:48/km13778
210005:515:51/km14777
310008:278:27/km16272
410005:455:45/km14577
510004:524:52/km13277
6100029:5429:54/km10359
7100081:5681:56/km8649
883419:3123:24/km8761
gps
Running 6km · 14:21/km · HR 113 · cad 74 · 18:48 UTC · 6 laps · area 1756×1290m
lapmtimepaceHRcad
110005:165:16/km13078
210005:075:07/km14376
310005:165:16/km14776
410005:235:23/km14876
510005:065:06/km13777
699559:5260:10/km10158
Tue · Dec 24 Speed - 6x50m · Steady - 3x8min (4:15/km, 2'30"P)
bullet
6x50m submax; 3x8min tempo
plan
AM: 3x8min. Tempo-DL, 2'TP; G, Dehnung; ca. 6x50 submax, Gehpause; 3x8min. Tempo-DL, 2'TP · ca. 4:15
gps
Running 8km · 5:09/km · HR 147 · cad 76 · 16:28 UTC · 6 laps · area 1607×1979m
lapmtimepaceHRcad
118768:014:16/km15080
24672:355:32/km17079
318698:014:17/km16879
47714:065:19/km14577
518828:024:16/km15879
6110210:189:21/km11560
Wed · Dec 25 —
bullet
Rest
Thu · Dec 26 Jumps · Easy - 8.5km 4:50/km
bullet
Plyometrics; 8km easy run
plan
AM: 8km lockerer DL GA1; wenn möglich: 200 Kleine Sprünge · ca. 4:50
gps
Running 8.6km · 4:51/km · HR 148 · cad 76 · 11:25 UTC · 9 laps · area 881×3801m
lapmtimepaceHRcad
110004:484:48/km12779
210004:444:44/km15378
310004:444:44/km15177
410004:554:55/km14676
510005:155:15/km14875
610004:494:49/km15075
710004:474:47/km15475
810004:474:47/km15275
96253:054:56/km14975
Fri · Dec 27 Speed - 100m (11.7") + 2x400m (~49.3") · Drills · Starts · Strength hard
bullet
Starts + sprint drills; Strength
plan
AM: E, G, ABC, 3x80SL, 3 Abläufe; 4x20 Tiefstart (2s-2m); (100-400-400) I2; 30min. allg. Athletik (alle Muskelgruppen); 10min. Fußgymnastik Sand, A; P: ca. 6' / 15' / 8' · 400m- Programm; Pausen sekundär; ca. 11,7 / 49,3
Sat · Dec 28 Steady - 4x10min (4:15/km, 2'P) · Strides · Strength
bullet
4x100m strides; Strength; 4x10min tempo
plan
AM: 4x10min. Tempo-DL, 2' TP; 15min. allg. Athletik (Rumpf, Arme); 3x12 Zehenm. (r-li); 4x100 NI · ca.4:15
Sun · Dec 29 —
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Rest

W51 · Dec 16

Mon · Dec 16 Steady - 3x10min (4:20/km, 2'P) · Strides · Jumps · Strength
bullet
5x100m strides; Plyometrics; Strength; 3x10min tempo
plan
AM: 3x10min. Tempo-DL, 2' TP; 200 SLHops; 3x12 Zehenm. (r-li); 10min. Plank-Variationen; 5x100 NI · ca.4:20
gps
Running 7.9km · 4:23/km · HR 161 · cad 78 · 16:19 UTC · 5 laps · area 720×3575m
lapmtimepaceHRcad
1236310:094:18/km15479
24392:175:12/km15477
3238310:254:22/km16078
43211:364:59/km16178
5234910:014:16/km17078
Tue · Dec 17 Speed - Submax + resisted sprints + 2x400m easy
bullet
Warm-up; submax and resisted sprint set; 2x400m easy reps
plan
AM: 2km lockeres EL, G, ABC, 3x80SL, 3x15 Tiefstart; Bergan: 5x30sub; 5x50 sub; 3x50m AusS (15kg); 120 Te-We-Spr.; 2x400 lockere NI · ca. 72, P: 2'
Wed · Dec 18 Track Workout - 10x200m + 10x200m + 8x200m (32"/35"/32", last 4: 30-26) · Strength
bullet
Warm-up; (10x200m + 10x200m + 8x200m) intervals; Strength
plan
AM: 2km lockeres EL, G, ABC, 2x100SL; 2 Abläufe, 4 Reaktionstarts; 100 TL GA2 WKv (13,0); (10x200 / 10x200 / 8x200) TL GA2; 60I2; 10min. Fußgymnastik Sand, A · 12.4; letze 4 Läufe 30, 29, 28, 26; ca. 32 / 35/ 32
Thu · Dec 19 Strength · Easy - 2km
bullet
Strength; 2km easy run
plan
AM: 2km DL,G; 45min. allg. Athletik; (Kraftausdauer: geringe Last, hohe Wdhlg.-zahl; z.B.: 1/3 KB 3x30 (15 … 20kg) · ca. 4:50
flags
⚑ short-run
Fri · Dec 20 Strides - 8x100m · Jumps · Easy - 6km
bullet
8x100m strides; Plyometrics; Strength; 6km easy run
plan
AM: 6km DL GA1, G, 2x100SL; 70 Parcour-Sprünge, 5x10er SpL Grube; 20min. Stabilisation; 8x100NI · ca. 4:50; Gehpause
Sat · Dec 21 Track Workout - 150m + 500m + 300m + 150m + 200m + 100m + 100m (20.1/63.4/48.6/21.4/22.8/12.4/11.8, P 5'/5'/3'/4'/5'/2') · Drills · Strength hard
bullet
Sprint drills + flying 30m reps; Strength
plan
AM: E, G, ABC, 3x80SL, 2 Abläufe; 3x30flieg. (2s,1m); (150-500-300-150-200-100-100) TLGA2; 10min. Fußgymnastik Sand, A; P: 5' / 5' / 3' / 4' / 5' / 2'; 21 / 63 / 48 / 21 / 24 / 13 / 13 · Hannover; 3,32 (s); 20,1 / 63,4 / 48,6 / 21,4 / 22,8 / 12,4 / 11,8
Sun · Dec 22 —
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Rest

W50 · Dec 9

Mon · Dec 9 Strength · Long - 10km
bullet
Strength; 8-10km easy aerobic run
plan
AM: 8 … 10km TL GA2, locker; 10min. Stabilisation, 3x12 Zehenm. (r-li); Treppe: 2x(re-li-beidbeinig-Skipping-Skater); 30min. allg. Athletik; (integrieren: 3x10 Kreuzheben/geringe Last) · ca. 4:50
Tue · Dec 10 Speed - Resisted sprints + 2x300m easy
bullet
Resisted sprint set + 2x300m easy reps
plan
AM: 3km DL, G, ABC, 3x80 SL; 6x40sub, SP: 4' , ZWL: 3x50 (7kg), SP: 4'; 2x40sub, SP: 3', ZWL: 2x30 (7kg); 1x120 Te-We-Spr.; 2x300 lockere NI, ca. 51, P: 1:30; 10min. Stabilisation, 200Medball-Würfe · ca. 5:00; identisch zu Maik; [jeweils; Gehpause]
Wed · Dec 11 Tempo - 6x4min (3:25/km, 2'P) · Speed - 100m race-pace (~13") · Jumps · Strength hard
bullet
Warm-up; race-pace support + 6x4min tempo; Plyometrics; Strength
plan
AM: 2km lockeres EL, G, Dehnung, 2x100SL; 2 Abläufe, (20-30-40)sub; 6x4 min. Tempo-DL; 1x100 TL GA 2 WK-v; 150 Medball-Würfe; 10min. Fußgymnastik Sand · 2' TP, ca. 3:40 … 3:50; ca. 13.0
gps
Running 6.1km · 3:53/km · HR 164 · cad 79 · 17:14 UTC · 9 laps · area 591×772m
lapmtimepaceHRcad
13061:405:27/km12678
211854:003:23/km15781
33892:005:08/km16177
411494:003:29/km17280
53962:005:03/km17176
611564:003:28/km16080
73942:005:05/km16676
811174:003:35/km18180
94212"4:46/km18681
gps
Running 3.1km · 3:39/km · HR 182 · cad 80 · 17:38 UTC · 5 laps · area 433×780m
lapmtimepaceHRcad
12461:124:53/km14378
212104:003:18/km18882
34002:005:00/km17477
412464:003:13/km19183
52312"8:42/km19279
Thu · Dec 12 Strength · Strides - 6x100m
bullet
Warm-up; strength circuit; 6x100m easy strides
plan
AM: 3km lockeres EL, G, Dehnung; 4x(6 Hürdensprünge - 6 Lunge Jumps - 60m SpL); 45min. allg. Athletik; (Kraftausdauer: geringe Last, hohe Wdhlg.-zahl; z.B.: 1/3 KB 3x30 (15 … 20kg); 6x100 lockere NI, Gehpause
gps
Running 3.5km · 5:25/km · HR 139 · cad 74 · 15:05 UTC · 4 laps · area 838×971m
lapmtimepaceHRcad
110005:115:11/km13278
210005:135:13/km14476
310005:045:04/km14776
44673:207:08/km13165
Fri · Dec 13 Jumps · Easy - 6km
bullet
Plyometrics; Strength; 6km easy run
plan
AM: 6km DL GA1, G; 200 kleine Sprünge; 20min. Stabilisation; 3km lockeres AL · ca. 4:50
Sat · Dec 14 Track Workout - 2x(200m + 400m + 200m + 200m) (27.1/53.6/26.3/26.2 · 27.4/52.3/27.5/27.8, P 3'/4'/3') · Strength hard
bullet
Sprint drills + flying 30m reps; Strength
plan
AM: E, G, ABC, 3x80SL, 2 Abläufe; 4x30 flieg. (2sub, 2max); 2x(200-400-200-200) TL GA2; 10min. Fußgymnastik Sand, A; ca. 26 / 52; P: 3' / 4' / 3' · Hannover; GÖ, 1°; 27,1 / 53,6 7 26,3 / 26,2; 27,4 / 52,3 / 27,5 / 27,8
Sun · Dec 15 —
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Rest

W49 · Dec 2

Mon · Dec 2 Easy - 3.5km 6:35/km
bullet
6km easy morning run; Strength
plan
PM: 6km easy morgens; 45min stabi · KRANK
gps
Running 3.4km · 7:41/km · HR 129 · cad 76 · 09:01 UTC · 4 laps
lapmtimepaceHRcad
110006:166:16/km12280
2100010:1310:13/km13676
310006:366:36/km12977
43752:517:36/km12371
Tue · Dec 3 —
bullet
Sick
Wed · Dec 4 Track Workout - 2x(5x200m) (31"/30", 1'P, 4'SP) · Strength
bullet
Warm-up; 2x(5x200m) intervals; Strength
plan
AM: 2km lockeres EL, G, Dehnung, ABC, 2x100SL; 2 Abläufe, 2x20Fallstart, 4x20 Reaktionsstart; 120 Te-We-Sprint; 2x(5x200)NI; 2x10 Zehenmuskeln; 10min. Stabilisation; 10min. Fußgymnastik Sand, A · P: 1', SP: 4'; mean 1: 31; ca. 33 … 34; mean 2: 30
Thu · Dec 5 Strength
bullet
Strength
plan
PM: 45min Kraft
Fri · Dec 6 Easy - 6km
bullet
6km easy run
plan
AM: 6km locker
Sat · Dec 7 Speed - Flying 30m (~3.3") + 3x300m (38.6/38.1/37.2) + 500m (77") hard
bullet
Speed session (flying runs, starts, 500m, 3x300m)
plan
AM: E, G, ABC, 3x80SL; (20-30-40)sub; 5x30fliegend (3s/2m), 3x15 Tiefstart Kurve; 3x300I2, keine Pausensteuerung; 1x500I3; 10min. Fußgymnastik Sand, A · 3,59 / 3,52 / 3,21 / 3,21 / 3,29; 38,6 / 38,1 / 37,2; 77
Sun · Dec 8 —
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Rest

W48 · Nov 25

Mon · Nov 25 —
bullet
Strength; 8km easy run + 6x100m strides
plan
AM: 8km DL GA1, G, Dehnung; 10min. Stabilisation, 3x12 Zehenm. (r-li); 45min. allg. Athletik; (integrieren: 3x10 Kreuzheben/geringe Last); 6x100 lockere NI · KRANK
Tue · Nov 26 Easy - 2km
bullet
Sprint drills + wickets + 6x200m intervals; Plyometrics; Strength
plan
AM: 5km DL GA1 (km 4-5: 4x30s Te-Erhg.), G, Dehnung; 3x80SL, 3x60 Wickets (30/30), 3x120 Te-We-Sprint; 200 Kleine Sprünge, 4x10er SpL Grube; 4x5er Hop Grube; 6x200 TL GA2, 200TP; 10min. Fussgymnastik Sand, A · ca. 4:35; KRANK; 2km locker; ca. 30
Wed · Nov 27 Easy - 2km
bullet
Strength; 5km easy run
plan
AM: 5km lockerer DL GA1; G, Dehnung, 10min. Stabilisation; Treppe: 2x(re - li - bb - Skater - Skipping); 20min. allg. Athletik (nur Rumpf, Arme) · ca. 4:50; KRANK; 2km locker; [1x normale v, 1x schnell]
Thu · Nov 28 —
bullet
4x2000m step test
plan
PM: Sportmedizin; Stufentest (4x2000m) · KRANK; KLD IAT Leipzig
Fri · Nov 29 —
bullet
VO2max test
plan
PM: VO2max Test · KRANK; KLD IAT Leipzig
Sat · Nov 30 —
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Reaction starts + 6x60m speed; Plyometrics; Strength
plan
AM: E, G, ABC, 3x80SL, 2 Abläufe; 5x20 Reaktionsstarts; 60 Parcour-Sprünge, 3x6 Lunge Jumps; 6x60 I2, P: 45"; 20min. Athletik (Rumpf, Arme); 150 Medball-Würfe; 10min. Fußgymnastik Sand, A · KRANK
Sun · Dec 1 —
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Sick

W47 · Nov 18

Mon · Nov 18 Easy - 6km 6:25/km · Drills · Strength
bullet
10km hilly run; resisted sprint drills; Strength
plan
AM: 10km lockerer DL GA1, bergiges Terrain; G, Dehnung PM: 2km lockeres EL, 10min. Plank-Variationen; 3x(50m AusS (10kg) - 60m SpL); 45min. allg. Athletik; (integrieren: 3x10 ischiocrurale M. auf Ball)
gps
Running 6.1km · 6:27/km · HR 125 · cad 77 · 08:59 UTC · 7 laps
lapmtimepaceHRcad
110006:556:55/km12575
210006:186:18/km—79
310006:126:12/km—80
410006:216:21/km—79
510006:166:16/km—79
610006:316:31/km—80
77034"8:06/km—70
Tue · Nov 19 Speed - 5x40m submax + 3x400m easy (73") · Jumps
bullet
Warm-up; 5x40m submax; Plyometrics; 3x400m easy reps
plan
AM: 5km EL, G, 2x100 SL; ZWL: 3x50 (7kg), Bergan: 4x30sub; 5x40 submax; 3x400 lockere NI (73, P: 90''); 10min. Stabilisation, 200Medball-Würfe · ca. 5:00
gps
Running 5.2km · 5:02/km · HR 91 · cad 76 · 16:30 UTC · 6 laps · area 898×1763m
lapmtimepaceHRcad
110005:085:08/km9180
210004:494:49/km—78
310004:444:44/km—77
410004:514:51/km—77
510004:554:55/km—77
62271:508:05/km—64
Wed · Nov 20 Track Workout - 10x200m + 10x200m + 6x200m (34"/31"/34") hard
bullet
Warm-up; (10x200m + 10x200m + 6x200m) intervals; Strength
plan
AM: 2km lockeres EL, G, Dehnung, 2x100SL; (20-30-40)sub; 60I2; (10x200 / 10x200 / 6x200) TL GA2; 60I2; 10min. Fußgymnastik Sand, A · ca. 34 / 31 / 34
gps
Running 1.8km · 10:45/km · HR 92 · cad 72 · 12:12 UTC · 2 laps · area 412×435m
lapmtimepaceHRcad
110006:546:54/km9376
275611:5915:51/km9168
Thu · Nov 21 Strength · Easy - 5km 5:05/km
bullet
Strength circuit
plan
AM: 8km DL GA1, G, 10min. Stabilisation ca. 4:35; 200 Kleine Sprünge statisch, 5min. AL; 45min. allg. Athletik; (Kraftausdauer: geringe Last, hohe Wdhlg.-zahl; z.B.: 1/3 KB 3x40 (15 … 20kg) · [kann auch auf 2 TE aufgeteilt werden]
gps
Running 5.1km · 5:23/km · HR 117 · cad 72 · 14:09 UTC · 6 laps · area 646×769m
lapmtimepaceHRcad
110004:564:56/km12680
210004:574:57/km—78
310005:035:03/km10175
410005:035:03/km12975
510005:295:29/km12474
6701:4825:43/km8048
Fri · Nov 22 Jumps · Easy - 3km 4:40/km
bullet
Stair plyometrics; 3km easy run
plan
AM: 3km DL GA1 (km 2: 3x30s Tempoerhöhung), G; 10x1 Drop Jump, 4x6 Hürdensprünge; 5x10er SpL Grube, 2x8 EinbeinSprünge (re-li); 10min. Stabilisation, 200 Medball Würfe; 3km lockeres AL · [nur kleineres Programm wegen SA]
gps
Running 3.3km · 4:38/km · HR 118 · cad 79 · 14:58 UTC · 4 laps · area 628×1115m
lapmtimepaceHRcad
110004:584:58/km11880
210004:334:33/km—78
310004:124:12/km—79
43441:465:08/km—77
Sat · Nov 23 Track Workout - 2x(200m + 400m + 300m + 100m) (25.6/53.2/39.8/12.4 · 25.7/51.8/12.1, 2nd set w/o 300) hard
bullet
Speed drills (3x80m + curve accelerations + flying 30m)
plan
AM: E, G, ABC, 3x80SL, (20-30-40)sub Kurve; 4x30 fliegend (s-m-s-m); 2x(200-400-300-100) TL GA2; 10min. Fußgymnastik Sand, A; ca. 26 / 53 / 39 / 12,5 · (zweite Serie ohne 300); 25,6 / 53.2 / 39.8 / 12.4; P: 3' / 4' / 3' SP: 10'; 25.7 / 51.8 / 12.1
Sun · Nov 24 —
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Rest

W46 · Nov 11

Mon · Nov 11 Easy - 8km 5:30/km · Strength
bullet
10km easy run; Strength
plan
AM: 10 km DL GA1, G PM: 10min. Erwärmung, G; 45min. allg. Athletik · ca. 4:50
gps
Running 8.3km · 6:09/km · HR 146 · cad 76 · 09:08 UTC · 9 laps · area 2731×967m
lapmtimepaceHRcad
110005:515:51/km12980
210004:564:56/km16379
310004:594:59/km17679
410005:055:05/km17980
510004:274:27/km16080
610008:068:06/km13675
710005:115:11/km13877
810005:395:39/km14381
92936:4523:02/km11656
Tue · Nov 12 Speed - 200m sprint · Jumps
bullet
Submax sprint set + 200m sprint; Plyometrics; Strength
plan
PM: 5km DL GA1, G; 150 Kleine Sprünge; 2x(4x50)submax, Gehpause, SP: 5'; 1x200Te-We-Sprint, 5min. AL; 200 Medball-Würfe, 5x120 NI, A; 10min Fußgelenksstabi · ca. 4:40
gps
Running 4.8km · 4:53/km · HR 151 · cad 78 · 15:44 UTC · 5 laps · area 1093×1398m
lapmtimepaceHRcad
110005:065:06/km13378
210004:384:38/km15378
310004:454:45/km15878
410004:564:56/km15777
58154:085:04/km15777
Wed · Nov 13 Track Workout - aborted (rain, slippery) · Strength
bullet
Warm-up; 100m race-pace rep + 3x1000m intervals; Strength
plan
AM: 2km lockeres EL, G, Dehnung, 2x100SL; 2 Abläufe, 5 Reaktionsstarts; 100 TL GA2, Wettkampf-v (13.0), P: 3'; 3x1000 TL GA2; 100 TL GA2, Wettkampf-v (13.0), P: 3'; 3x1000 TL GA2; 80I2, 10min. Fußgymnastik Sand, A · 12.9; ca. 3:05, P: 2:30, SP: 4'; Abbruch wegen Regen; allg. Athletik, Stabilisation; ca. 3:05, P: 2:30, SP: 3'
gps
Running 0.9km · 6:35/km · HR 147 · cad 74 · 17:26 UTC · 1 laps · area 302×745m
lapmtimepaceHRcad
19156:016:35/km14774
gps
Running 1.4km · 10:22/km · HR 113 · cad 67 · 17:46 UTC · 2 laps · area 268×563m
lapmtimepaceHRcad
110006:206:20/km12177
23547:4221:45/km10656
Thu · Nov 14 Track Workout - 2x(3x1000m) (3'07", 2'30"P) · Strength hard
bullet
Warm-up; 100m race-pace rep + 3x1000m intervals; Strength
plan
AM: 2km lockeres EL, G, Dehnung, 2x100SL; 2 Abläufe, 5 Reaktionsstarts; 100 TL GA2, Wettkampf-v (13.0), P: 3'; 3x1000 TL GA2; 100 TL GA2, Wettkampf-v (13.0), P: 3'; 3x1000 TL GA2; 80I2, 10min. Fußgymnastik Sand, A · ca. 3:05, P: 2:30, SP: 4'; 3:07 / 3:06 / 3:12; ca. 3:05, P: 2:30, SP: 3'; 3:05 / 3:10 / 3:06; Naturboden
gps
Running 9.8km · 5:59/km · HR 113 · cad 68 · 11:07 UTC · 17 laps · area 413×1053m
lapmtimepaceHRcad
112548:466:59/km11372
22042:5814:33/km—61
39843:043:07/km—86
41522:3216:40/km—49
59963:053:06/km—86
61622:3115:32/km—51
79843:093:12/km—85
81823:3219:25/km—51
91751:046:06/km—75
101483:0120:23/km—47
119933:043:05/km—87
121242:3220:26/km—56
139893:083:10/km—87
141302:3219:29/km—52
159953:053:06/km—87
163103:3811:43/km—55
1710136:536:48/km—71
Fri · Nov 15 —
bullet
3x10min tempo
plan
AM: 3x10min. Tempo-DL, TP 3', ca. 4:00/3:55/4:10; 2x(12 Tscherbakis - 6 EinbeinSpr.(r/l) - 10er SpL Gr); 5min. lockeres AL
Sat · Nov 16 Track Workout - 400m (72") + 3x300m (42/39/38.3) + 5x150m (~25") · Jumps hard
bullet
Warm-up; 3x300m + 5x150m intervals; Plyometrics
plan
AM: 2km lockeres EL, G, ABC, 3x100 SL; (20-30-40-50)sub; 400 TL GA2; 3x300 TL GA2; 5x150TL GA2; 100Medball-Würfe, 10min. Fußgymnastik Sand · ca. 72, P: 3'; 72; 39 … 40, P: 5', SP: 4'; 42,0 / 39,0 / 38,3; ca. 25, 100TP
Sun · Nov 17 —
bullet
Rest

W45 · Nov 4

Mon · Nov 4 Long - 9.5km 4:55/km
bullet
10km hilly easy run
plan
AM: 10km hügelig DL mit sporadischen TW · ca. 4:55
gps
Running 9.6km · 4:57/km · HR 151 · cad 78 · 11:30 UTC · 10 laps · area 3140×2776m
lapmtimepaceHRcad
110005:275:27/km14479
210004:384:38/km16081
310004:474:47/km16380
410004:514:51/km16478
510004:524:52/km15077
610004:184:18/km15179
710004:544:54/km14577
810005:205:20/km14475
910004:404:40/km14477
105993:466:17/km14172
Tue · Nov 5 Swim
bullet
Swim; Warm-up
plan
AM: Schwimmen PM: EL, Stabi & Stretching
Wed · Nov 6 Track Workout - 3x100m (11.6/12.1/11.8, 1'P) + 1000m (3'10") · Jumps · Strength hard
bullet
Warm-up; 3x100m + 1x1000m intervals; Plyometrics; Strength
plan
AM: 3km lockeres EL, G, ABC, 3x80SL; (4x30)sub, 4x20 Fallstart; 3x100 TL GA2; 1x1000 TL GA2; 15 min. Stabilisation (mit Planks); 100 Medball-Würfe, 10min. Fußgymnastik Sand A · P: 1' SP: 8'; 11,6 / 12,1 / 11,8; ca. 3:15; 3:10
Thu · Nov 7 Tempo - 4x6min (3:35/km, 3'P) · Strides hard
bullet
Warm-up; 4x100m grass strides; 4x6min tempo
plan
PM: 5min. EL; 4x6min. Tempo-DL; 4x100 NI auf Rasen; G, Dehnung · TP: 3:00; Das ist optional.; ca.3:40/3:35/3:30/3:50; Du kannst auch das FR-Programm; machen und dann am FR Pause.
gps
Running 9.5km · 4:13/km · HR 163 · cad 79 · 16:09 UTC · 9 laps · area 1081×1406m
lapmtimepaceHRcad
14822:566:05/km13981
217096:183:41/km16581
34842:435:37/km16276
417146:073:34/km16682
55602:545:11/km15676
617376:023:28/km16982
75432:565:24/km16277
815986:023:47/km17281
97134:176:00/km15773
Fri · Nov 8 Strength · Easy - 5.5km 6:15/km
bullet
Strength circuit; 6km easy run
plan
AM: 6km lockerer DL, G; 5x6 Hürdensprünge; 45min. allg. Athletik; (Kraftausdauer: geringe Last, hohe Wdhlg.-zahl; z.B.: 1/3 KB 3x30 (15 … 20kg)
gps
Running 5.8km · 8:13/km · HR 129 · cad 74 · 09:03 UTC · 6 laps · area 1598×928m
lapmtimepaceHRcad
110006:306:30/km12681
210006:026:02/km14178
310005:415:41/km14677
410005:245:24/km13477
510007:337:33/km13970
677916:1920:57/km11561
Sat · Nov 9 Track Workout - 8x200m (32", 200m TP)
bullet
Warm-up; sprint drills + 8x200m intervals; Strength
plan
AM: 3km lockeres EL, G, ABC, 3x100SL; 3 Abläufe, 3x80m SpL (niedrige Intensität); Bergan: 6x30sub; 3x40 Wechselsprünge, 8x200 TL GA2; 20min. Athletik (Rumpf, Arme); 10min. Fußgymnastik Sand, A · Luis-Wiedereinstiegsprogramm; 32, 200TP
Sun · Nov 10 —
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Rest

W44 · Oct 28

Mon · Oct 28 Easy - 7.5km 5:40/km
bullet
Plyometrics; Strength; 10km easy run
plan
AM: 10 km DL GA1, G, Dehnung; Treppe (Zielgerade): 2x(re-li-beidbeinig-Skaters-; Skipping), 3x10erSpL in Grube; 3x20 Zehenm. (re-lI); 15min. Stabilisation, A; optional: 45min. Schwimmen · ca. 4:55; I) 7 km DL GA1 in hügeligem Gelände; II) 3x30 FGSKa (re-li,10kg), 3x10er SpLGrube; 3x20 Zehenm. (re-lI); 15min. Plank-Variationen, A
gps
Running 7.6km · 5:39/km · HR 159 · cad 78 · 11:29 UTC · 8 laps · area 2600×876m
lapmtimepaceHRcad
110006:516:51/km12377
210005:585:58/km15478
310004:394:39/km18079
410006:406:40/km18173
510005:215:21/km15780
610005:055:05/km15780
710005:265:26/km16478
86263:085:00/km17281
Tue · Oct 29 Plyometric · Strength
bullet
Warm-up; plyometric circuit; Strength
plan
AM: 6km DL GA1 (hügeliges Gelände) PM: 10min. EL, G, Dehnung; 3x30Wechselsprünge, 3x30FGSKa; 45min. allg. Athletik; (Kraftausdauer: geringe Last, hohe Wdhlg.-zahl; z.B.: 1/3 KB 3x30 (15 … 20kg) · ca. 5:00
Wed · Oct 30 Track Workout - 2x(10x200m) (34"/32", 100-200m TP, 4'SP)
bullet
Warm-up; 2x10x200m intervals
plan
AM: 3km lockeres EL, G, ABC, 3x80SL; 3x30sub; 80I2; 10x200 TL GA2; 120Te-We-Sprint; 10x200 TLGA2, 50I2; 150 Medball-Würfe, 10min. Fußgymnastik Sand A · P: 3'; ca. 34, 100TP, P: 3'; P: 4'; ca. 32, 200TP, P: 3'
Thu · Oct 31 —
bullet
Rest
Fri · Nov 1 —
bullet
Sauna and ice bath recovery
plan
PM: 3x Sauna + Eisbad
Sat · Nov 2 Easy - 5km 5:20/km
bullet
easy run
plan
AM: Easyrun
gps
Running 5.2km · 14:02/km · HR 103 · cad 77 · 07:41 UTC · 6 laps · area 1084×1165m
lapmtimepaceHRcad
110005:135:13/km13380
210005:195:19/km13878
310005:215:21/km13879
410005:175:17/km14078
5100024:2724:27/km9771
622927:45121:11/km8177
Sun · Nov 3 —
bullet
Recovery
plan
AM: Eisbad

W43 · Oct 21

Mon · Oct 21 Jumps · Easy - 7.5km 4:55/km
bullet
Warm-up; Plyometrics; Strength; easy run
plan
AM: 7 km DL GA1 in hügeligem Gelände; 10min. Stabilisation PM: 3x30 FGSKa (re-li,10kg), 3x10er SpL in Grube; 3x20 Zehenm. (re-lI); 15min. Plank-Variationen, A · ca. 4:50; FGSKa: siehe Insta, Übung 1 (FFE …)
gps
Running 7.7km · 5:38/km · HR 148 · cad 78 · 11:30 UTC · 8 laps · area 2508×909m
lapmtimepaceHRcad
110005:085:08/km14479
210004:474:47/km16878
310005:105:10/km16779
410005:015:01/km16479
510004:564:56/km13777
610004:514:51/km13977
710004:414:41/km14980
87108:5212:29/km13272
Tue · Oct 22 Bike · Jumps · Strength
bullet
Swim or bike; Plyometrics; Strength
plan
AM: Schwimmen; (alternativ: 45min. Rad) PM: 10min. lockere Erwärmung, G; 150 Kleine Sprünge; 45min. allg. Athletik · 4:50 .. 5:00
Wed · Oct 23 Track Workout - 5x1000m (3'06", 3'P) · Jumps hard
bullet
Warm-up; 5x1000m intervals; Plyometrics
plan
AM: 2km lockeres EL, G, ABC, 3x80SL; (20-30-40)sub; 120 Te-We-Sp.; 3x1000 TL GA2, 50I2; 2x1000 TL Ga2; 120 Te-We-Spr.; 150 Medball-Würfe, 10min. Fußgymnastik Sand A · P: 3'; ca. 3:10, P: 2:30, SP: 3'; 3:06 / 3:05 / 3:08; ca. 3:10, P: 2:30, SP: 3'; 3:03 / 3:02; Naturboden
gps
Running 6.2km · 5:35/km · HR 140 · cad 69 · 15:58 UTC · 11 laps · area 362×258m
lapmtimepaceHRcad
19883:083:10/km12185
21772:2813:56/km14060
39793:063:10/km12985
41862:3013:26/km14257
59813:093:13/km15985
62763:1711:54/km14361
7903:0133:31/km13251
89773:043:08/km13986
91892:3013:14/km14654
109773:043:08/km15185
113735:1914:15/km14054
Thu · Oct 24 Easy - 3.5km 5:50/km
bullet
3km easy run; Strength
plan
AM: Easyrun 3km PM: 10min. lockere Erwärmung, G; 45min. kenyan core strength
gps
Running 3.7km · 5:52/km · HR 140 · cad 80 · 08:27 UTC · 4 laps · area 992×1111m
lapmtimepaceHRcad
110006:416:41/km11879
210005:325:32/km13879
310005:255:25/km15579
46954:015:47/km16183
Fri · Oct 25 Tempo - 4x8min (3:50/km, 3'30"P) · Strides hard
bullet
Warm-up; 6x120m grass strides + 4x100m strides; 4x8min tempo
plan
PM: 5min. EL; 4x8min. Tempo-DL; 6x120 NI auf Rasen; G, Dehnung; 4x100 NI auf Rasen · TP: 3:30; ca.3:45 / 3:30 / 3:40 / 3:45; 3:55 / 3:40 / 3:50 / 3:55; (Luis-Vorgabe)
gps
Running 12.1km · 4:22/km · HR 159 · cad 79 · 14:04 UTC · 10 laps · area 660×774m
lapmtimepaceHRcad
111116:285:49/km12675
220408:003:55/km16980
36513:305:23/km15278
421958:003:39/km17081
56603:305:18/km15577
620878:003:50/km17180
76333:305:32/km15478
820148:003:58/km16980
96383:305:29/km14580
104320"7:45/km14876
Sat · Oct 26 Speed - 4x60m (~7") + 3x500m (85", 6'SP) + 3x100m (~11.8") hard
bullet
Warm-up; speed set (flying 30m, 60m reps, 500m reps)
plan
AM: 2km lockeres EL, G, ABC, 3x100 SL; 3x30 flieg. sub; 4x60I2; 3x500 TL GA1; 3x100I2; 100Medball-Würfe, 10min. Fußgymnastik Sand · P: 45", SP: 6'; 7,1 / 7,0 / ? / 6,6; 300TP, ca. 85, SP: 6'; 85 / 85 / 85; P: 1'; 11,7 / 11,9 / 11,8
Sun · Oct 27 —
bullet
Rest

W42 · Oct 14

Mon · Oct 14 Jumps · Long - 10km 4:55/km
bullet
Plyometrics
plan
AM: Box Drop Jump High Hurdle | Plyometric | Strength and Conditioning Exercises (youtube.com); 10km DL GA1, G; Treppe (Zielgerade): 3x(re-li-beidbeinig-Skipping); 2x100 lockere SL; 15min. Plank-Variationen, A; 45min. Schwimmen · 4:50 .. 5:00; Aerobe Kondition; siehe Insta; (ausser dem Quatsch mit der Scheibe)
gps
Running 10.1km · 4:57/km · HR 152 · cad 76 · 14:02 UTC · 11 laps · area 1192×1278m
lapmtimepaceHRcad
110004:514:51/km14277
210004:484:48/km16475
310005:135:13/km15776
410004:554:55/km14875
510005:025:02/km14875
610005:025:02/km15475
710004:494:49/km15076
810004:514:51/km15075
910004:524:52/km15276
1010004:574:57/km15575
119937"6:14/km14178
Tue · Oct 15 Easy - 3.5km 6:40/km · Strength
bullet
easy run; Strength
plan
AM: 3km DL GA1, G PM: 10min. lockere Erwärmung, G; 10x1 Drop Jump, 4x6 Hürdensprünge; 45min. allg. Athletik, A · 4:50 .. 5:00; (aber: Fallhöhe nur Hocker)
gps
Running 3.8km · 6:39/km · HR 132 · cad 76 · 05:36 UTC · 4 laps · area 984×1177m
lapmtimepaceHRcad
110006:406:40/km13479
210006:106:10/km13377
310005:555:55/km13077
48316:448:06/km13272
Wed · Oct 16 Track Workout - 5x600m (~1'50", 2'P) · Speed hard
bullet
Warm-up; 5x600m intervals + speed support
plan
AM: 2km lockeres EL, G, ABC, 3x80SL; 3 Abläufe; 1x100 WK-v (13.0); 5x600 TL GA2; 80I2, 1x100 WK-v (13.0); 150 Medball-Würfe, 10min. Fußgymnastik Sand A · Aerobe Kapazität; 12.5; ca 1:50, P: 2'; 1:50 / 1:52 / 1:50 / 1:49 / 1:49; 9,6 / 12,9
Thu · Oct 17 Bike - 13.5km 4:55/km
bullet
45min bike
plan
AM: 45min Rad PM: 45min Wellness · besprechen wir am Mittwoch
gps
Biking 13.5km · 4:56/km · HR 115 · 07:54 UTC · 3 laps · area 4691×2724m
lapmtimepaceHRcad
1500024:034:49/km121—
2500016:563:23/km128—
3351525:487:20/km101—
Fri · Oct 18 Tempo - 4x10min (4:00/3:40/3:50/3:55, 4'P) · Strides hard
bullet
6x120m grass strides; 4x10min tempo
plan
AM: 4x10min Tempo-DL, TP4'; G, Dehnung; 6x120 NI auf Rasen · Anaerobe Kondition; ca. 4:00/3:40/3:50/3:55; (Übergang zu laktatzider Belastung); Hohe Belastung
gps
Running 15.1km · 4:15/km · HR 170 · cad 78 · 14:11 UTC · 9 laps · area 1538×4448m
lapmtimepaceHRcad
19864:544:58/km13377
2256910:083:57/km16779
37793:545:00/km16077
4274310:003:39/km18180
57704:015:13/km16777
6262310:013:49/km18480
77354:005:27/km16778
8257010:013:54/km18180
913227:105:25/km15878
Sat · Oct 19 Track Workout - 3x300m (50/51/49, 200m TP) · Speed - 4x80m · Drills · Jumps hard
bullet
Warm-up; acceleration set + 3x300m + 4x80m; Plyometrics
plan
AM: 2km lockeres EL, G, ABC, 2x100 lockere SL; 2x30sub, 2x40 flieg. Sub; 3x300 TL GA2, 200TP, ca. 50', SP: 4'; 4x80I2, P: 1', SP: 8'; 3x400 DL GA2, 200TP, ca. 68…70; 100Medball-Würfe, 10min. Fußgymnastik Sand · Schnelligkeit /; Anaerobe Kapazität; 50 / 51 / 49; 64 / 68 / 65; alles auf Naturboden!
Sun · Oct 20 —
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Rest

W41 · Oct 7

Mon · Oct 7 Easy - 8km · Strides - 4x100m
bullet
Warm-up; 8km easy run + 4x100m strides; Strength
plan
AM: 4km easyrun PM: 8km lockerer DL, G; 1x6 Übungen ABC, 10min. Stabilisation; 150 Kleine Sprünge; 3x(30situps - 16 Wechsel-LS); 4x100 lockere NI · ca. 4:55
gps
Running 3km · 6:42/km · HR 134 · cad 76 · 03:34 UTC · 3 laps · area 747×831m
lapmtimepaceHRcad
110006:006:00/km12477
210005:485:48/km15377
39818:108:19/km12775
gps
Running 8.2km · 4:52/km · HR 151 · cad 76 · 14:05 UTC · 9 laps · area 1508×1395m
lapmtimepaceHRcad
110004:544:54/km13878
210004:454:45/km16677
310004:484:48/km14876
410004:494:49/km15176
510004:584:58/km15276
610004:564:56/km15276
710004:574:57/km15276
810004:504:50/km14876
92021:004:57/km15076
Tue · Oct 8 Bike - 25km
bullet
25km easy bike
plan
AM: 25km locker Rad; G, Dehnung
Wed · Oct 9 Track Workout - 2x(7x200m) (32", 1'P, 4'SP)
bullet
Warm-up; 2x100m + 2x(7x200m) intervals
plan
AM: 2km lockeres EL, G, ABC; 2x100 SL; 2x(7x200)NI; 50I2; 2x10 Diagonalen Grubensprünge · [mit 400m Team]; ca. 32, P: 1', SP: 4'
Thu · Oct 10 Swim
bullet
45min swim
plan
PM: 45min. Schwimmen
Fri · Oct 11 Steady - 3x12min (4:10/3:55/4:06, 4'P) · Strides
bullet
6x120m grass strides; 3x12min tempo
plan
AM: Easyrun 5km PM: 3x12min Tempo-DL, TP4'; G, Dehnung; 6x120 NI auf Rasen · ca. 4:10/ 3:55 / 4:06
gps
Running 5km · 6:20/km · HR 143 · cad 76 · 08:12 UTC · 5 laps · area 1610×923m
lapmtimepaceHRcad
110007:327:32/km12276
210006:016:01/km15177
310006:116:11/km15276
410005:465:46/km15476
59615:536:07/km14373
gps
Running 12.6km · 4:22/km · HR 166 · cad 78 · 14:05 UTC · 8 laps · area 1409×4495m
lapmtimepaceHRcad
19965:175:18/km13675
2289212:004:09/km17078
37844:005:06/km16077
4307012:003:55/km17379
57444:005:23/km16077
6299212:004:01/km17479
78124:004:56/km16478
82951:355:22/km15877
Sat · Oct 12 Track Workout - 3x400m (72", 1'P) · Speed - 5x50m · Strength hard
bullet
Warm-up; 5x50m speed + 3x400m easy reps; Strength
plan
AM: 3km lockeres EL, G, ABC, 2x100 lockere NI; 150 Kleine Sprünge; 2x(30m AusS Bergan - 30 Wechselsp. - 30m SpL Bergan); 5x50 lockere I2, Gehpausen; 20min. allg. Athletik; 3x400 lockere NI; 10min. Fußgymnastik Sand, A · ca. 72, P: 1'
gps
Running 3.4km · 4:59/km · HR 147 · cad 76 · 08:04 UTC · 4 laps · area 618×769m
lapmtimepaceHRcad
110005:015:01/km13877
210005:035:03/km15575
310004:514:51/km14675
43691:525:04/km14875
gps
Running 0.3km · 5:02/km · HR 118 · cad 70 · 09:28 UTC · 1 laps · area 331×8m
lapmtimepaceHRcad
13181:365:02/km11870
Sun · Oct 13 —
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Rest

W40 · Sep 30

Thu · Oct 3 Steady - 9km 4:20/km
gps
Running 9km · 4:22/km · HR 168 · cad 79 · 12:58 UTC · 10 laps · area 1088×2948m
lapmtimepaceHRcad
110005:475:47/km11583
210004:234:23/km16577
310004:104:10/km17478
410003:583:58/km17478
510004:174:17/km17378
610004:014:01/km18179
710004:064:06/km18179
810004:164:16/km18279
910004:184:18/km18479
10217"5:33/km17578

W36 · Sep 2

Mon · Sep 2 Race Prep - 2x150m · Strength
bullet
Warm-up; 2x150m speed endurance; Strength
Tue · Sep 3 Pre-Meet
bullet
Race preparation
Wed · Sep 4 🏁 600m 1:17.87 — hard
bullet
600m race
race
600m 1:17.87 () — Pfungstadt
Thu · Sep 5 —
bullet
Rest
Fri · Sep 6 —
bullet
Rest
Sat · Sep 7 —
bullet
Rest
Sun · Sep 8 —
bullet
Rest

W35 · Aug 26

Mon · Aug 26 Easy - 5km 4:40/km · Speed - 6x200m · Jumps
bullet
6x200m intervals; Plyometrics
gps
Running 5km · 4:40/km · HR 150 · cad 75 · 15:04 UTC · 5 laps · area 644×768m
lapmtimepaceHRcad
110004:524:52/km13377
210004:284:28/km15276
310004:264:26/km15776
410004:374:37/km15575
510004:574:57/km15573
Tue · Aug 27 Drills · Strides - 5x120m · Strength
bullet
Sprint drills; 5x120m grass strides; Strength
Wed · Aug 28 Shakeout
bullet
20min easy jog
Thu · Aug 29 Pre-Meet
bullet
Race preparation
Fri · Aug 30 🏁 800m 1:49.45 — hard
bullet
800m race (1:49.45)
race
800m 1:49.45 () — Dresden
Sat · Aug 31 Strength · Easy - 5km
bullet
Strength; 5km easy run
Sun · Sep 1 —
bullet
Rest

W34 · Aug 19

Mon · Aug 19 Easy - 4.5km 4:35/km · Jumps
bullet
easy run; Plyometrics
plan
AM: 8km lockerer DL GA1, G, Dehnung.; ABC, 2 lockere SL; 150 Kleine Sprünge, 15min. Stabilisation; 5min. Austraben · Probleme Hüftstrecker
gps
Running 4.7km · 4:34/km · HR 155 · cad 76 · 15:35 UTC · 5 laps · area 859×1400m
lapmtimepaceHRcad
110004:304:30/km13377
210004:284:28/km16277
310004:314:31/km16176
410004:374:37/km15975
57173:254:46/km16375
Tue · Aug 20 Track Workout - 3x1000m (3:15, 3'P) · Strides · Strength hard
bullet
Warm-up; 3x1000m intervals; easy grass strides
plan
AM: 2km lockeres EL, G; Individuelle Vorbereitung; 3x1000 TL GA2; 20min. allg. Athletik; 4x100 NI locker auf Rasen · Probleme Hüftstrecker; 3:15 / 3min.; 3:15 / 3:15 / 3:15
Wed · Aug 21 Strides
bullet
Strength; easy grass strides
plan
PM: Individuelle Erwärmung, G; 10x100 lockere Rasen-NI; 10min. Fußgymnastik Sand · Probleme Hüftstrecker
Thu · Aug 22 Speed - 4x150m (19.6/19.8/19.2/18.5) · Strength
bullet
4x150m progressive run; Strength
plan
PM: Individuelle Erwärmung, G; erste Abläufe; 4x150I2, mit Anlauf, zunehmendes Tempo; 20min. allg. Athletik · 19,6 / 19,8 / 19,2 / 18,5; (ohne spikes)
Fri · Aug 23 Jumps · Bike - 17km 4:05/km
bullet
Plyometrics; Strength
plan
AM: 8km lockerer DL , G, Stabilisation; 100 Kleine Sprünge, 10min. Fußgymnastik Sand, A; 30min. Rad, G, Dehnung PM: Vorplanung:
gps
Biking 17.3km · 4:03/km · HR 122 · 14:52 UTC · 4 laps · area 5090×1869m
lapmtimepaceHRcad
1500020:084:02/km139—
2500025:335:07/km115—
3500017:303:30/km117—
422936:533:00/km110—
Sat · Aug 24 Track Workout - 100m (11.1) + 500m (63.5: 11.5/23.6/36.4/50.3) + 6x200m (45"P) hard
bullet
500m race-pace rep + 6x200m intervals
plan
AM: Individuelle Erwärmung, 2 lockere SL; 4 Abläufe; 100 I2 -VB; 500m leicht unter WK-Tempo; 6x200 TL GA2 Rasen, P: 45'' · 11.1; 63.5 (11.5 / 23,6 /36,4 / 50,3); [11,5 / 12,1 / 12,8 / 13,9 / 13,2]; (13/26/39/52/63.5)
Sun · Aug 25 —
bullet
Rest

W33 · Aug 12

Mon · Aug 12 Track Workout - 6x200m (32", 200m TP)
bullet
Warm-up; 6x200m intervals; Strength
plan
AM: 4km lockerer DL GA1; G, ABC, 3x80SL, 3 Abläufe.; 6x200 TL GA2; 10min. Stabilisation.; 10min. Fußgymnastik Sand, A; EL,20min Calisthenics, 10min. Stabilisation. · Probleme Hüftstrecker; ca. 32, 200TP
Tue · Aug 13 Easy
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung · Probleme Hüftstrecker; EL,20min Calisthenics, 10min. Stabilisation.; easyrun
Wed · Aug 14 Bike - 13.5km
bullet
Warm-up; 400m race
plan
AM: WK Pfungstadt; 400m; EL, 30min Fahrrad (13km), Stabilisation · Probleme Hüftstrecker
gps
Biking 13.5km · 2:32/km · HR 136 · 15:54 UTC · 3 laps · area 1688×4886m
lapmtimepaceHRcad
1500013:042:37/km118—
2500011:522:22/km143—
334609:082:38/km151—
Thu · Aug 15 Recovery
bullet
Recovery
Fri · Aug 16 Recovery · Bike - 11.5km 7:05/km
bullet
Recovery
gps
Biking 11.5km · 7:03/km · HR 102 · 15:50 UTC · 3 laps · area 1238×4854m
lapmtimepaceHRcad
1500012:002:24/km126—
2500014:422:56/km116—
3154154:3935:28/km93—
Sat · Aug 17 Track Workout - 8x200m (33-34", 200m TP)
bullet
8x200m intervals; Strength
plan
PM: Individuelle Erwärmung; 8x200 TL GA2, 200TP; Stabilisation · Probleme Hüftstrecker; 33 … 34
Sun · Aug 18 Canoe Trip
bullet
Cross-training day
plan
PM: Kanufahrt · Probleme Hüftstrecker

W32 · Aug 5

Mon · Aug 5 Jumps · Strength
bullet
Warm-up; stair jumps; Strength
plan
PM: 20min. lockeres EL, G, Dehnung; Treppensprünge: 3x30St(re-li-beidb-Skipping); 20min. allg. Athletik (ca. 2x5Übungen Rumpf; Schulter, Arme); 10min. Fußgymnastik Sand, A
Tue · Aug 6 Easy - 7.5km 5:20/km · Strides · Jumps
bullet
Sprint drills; 8x200m intervals; easy run
plan
AM: 8km lockerer DL, G; 4x6 Hürdensprünge, 3x8 EinbeinSprünge (re-li); 4x50m SpL; 4x100 lockere NI auf Rasen
gps
Running 7.7km · 5:17/km · HR 141 · cad 75 · 15:41 UTC · 8 laps · area 764×2626m
lapmtimepaceHRcad
110007:127:12/km13374
210006:256:25/km13774
310005:075:07/km14074
410004:564:56/km14074
510004:224:22/km14676
610004:384:38/km14775
710004:284:28/km14675
87023:304:59/km15174
Wed · Aug 7 —
bullet
Warm-up; Strength
plan
AM: 2km EL, G, ABC, 3x100SL, 4 Abläufe 800m Start; 150I2, P: 6' ca. 17.0; 500 TL GA2 WK-V (25.0/38.0/51.5/64.0), P: 5'; 200 TLG GA2 WK-V (27.0), P: 3'; 150I2; 10min. Fußgymnastik Sand, A · Probleme Hüftstrecker
Thu · Aug 8 Easy - 4km
bullet
8x200m intervals; Strength
plan
AM: 4km lockerer DL GA1, G; 15min. Stabilisation; 3x(30 situps - 25LS rücklings); 8x200 TL GA2; 5min. lockeres AL · Probleme Hüftstrecker; ca. 32, 200m TP
Fri · Aug 9 Easy
bullet
easy run
plan
AM: easyrun · PARIS; Probleme Hüftstrecker
Sat · Aug 10 —
bullet
Travel and recovery
Sun · Aug 11 Easy
bullet
easy run
plan
AM: easyrun · PARIS; Probleme Hüftstrecker

W31 · Jul 29

Mon · Jul 29 Easy - 5.5km (4:45/km) · Jumps · Strength
bullet
Deadlift support + Plyometrics; Strength; 6km easy run
plan
AM: 6km lockerer DL GA1; 150 kleine Sprünge (75 mit Hindernis); 30min. allg. Athletik (3x6 Übungen, mit: 3x12; AusS KB, 3x10 Kreuzheben); 10min. Fußgymnastik Sand, A · ca. 4:45
gps
Running 5.7km · 4:44/km · HR 151 · cad 76 · 15:01 UTC · 6 laps · area 819×1397m
lapmtimepaceHRcad
110004:544:54/km14276
210004:344:34/km14976
310004:474:47/km14976
410004:454:45/km15576
510004:424:42/km16175
66783:134:45/km15475
Tue · Jul 30 Easy - 2.5km (5:05/km) · Jumps
bullet
Warm-up; 2x10 pit jump diagonals; Strength
plan
AM: 3km lockeres EL, G; 15min. Stabilisation; 2x10 Diagonalen Grubensprünge; 4xULI Läufe NI auf Rasen
gps
Running 2.6km · 5:06/km · HR 146 · cad 75 · 17:12 UTC · 3 laps · area 587×770m
lapmtimepaceHRcad
110005:185:18/km13876
210004:554:55/km15175
36113:065:04/km15375
Wed · Jul 31 Race Prep - 80m (9.7) + 250m (28.2) + 200m (23.0) · Drills · Strides · Starts
bullet
6x120m grass strides; Strength
plan
AM: E, G, ABC, 3x80SL, 2x20sub; (15-20-30) Tiefstart Kurve; 80I2 (VB); 250I1 - max; 200I2; 6x120 NI Rasen; 10min. Fußgymnastik Sand, A · 9.7; 28.2; 23
Thu · Aug 1 Steady - 5km 4:45/km + 8x200m (32", 200m TP) · Jumps
bullet
Pit jumps; 8x200m intervals; Strength; 5km easy run
plan
AM: 5km lockerer DL GA1, G; 15min. Stabilisation; 5x10er SpL Grube; 3x(30 situps - 25LS rücklings); 8x200 TL GA2; 5min. lockeres AL · ca. 32, 200m TP
gps
Running 5km · 4:47/km · HR 146 · cad 76 · 15:44 UTC · 5 laps · area 557×772m
lapmtimepaceHRcad
110004:454:45/km14177
210004:424:42/km15076
310004:444:44/km14875
410004:454:45/km14875
59904:564:59/km14475
Fri · Aug 2 —
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Rest
Sat · Aug 3 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sun · Aug 4 🏁 400m 48.70 — hard
bullet
400m race
plan
AM: WK Neustadt; 400m; 48,70 · [23,2 / 35,3]
race
400m 48.70 () — Neustadt an der Waldnaab

W30 · Jul 22

Mon · Jul 22 Easy - 3km
bullet
Strength
plan
AM: 3km lockerer DL, G, Stabisationskomplex; 30min Stabi
Tue · Jul 23 Tempo - 4x8min (3:55/km, 2'P) hard
bullet
4x8min tempo run
plan
AM: 4x8min. Tempo-DL, TP 2', G, Dehnung · (ca. 4:10-3:45-4:10-3:45)
gps
Running 11.7km · 4:27/km · HR 170 · cad 79 · 09:25 UTC · 10 laps · area 1493×3539m
lapmtimepaceHRcad
13121:576:15/km11288
219398:004:08/km15879
33542:005:39/km16277
422238:003:36/km18081
53432:005:50/km17178
619288:004:09/km17879
73402:005:53/km17378
821678:003:42/km18882
93642:005:30/km17477
1016799:555:54/km16375
Wed · Jul 24 —
bullet
Rest (at home)
Thu · Jul 25 Track Workout - 10x200m (ca. 31", 1'P) · Strength
bullet
Warm-up; 10x200m intervals; light strength circuit
plan
AM: 3km lockeres EL, G, 2x100SL; 2x(20-30-40)submax; 10x200 TL GA2. ca. 31, P: 1'; 20min. allg. Athletik; (Rumpf, Arme, Ischiocrurale M, ca. 1x10Übungen) · zu Hause
Fri · Jul 26 Easy - 5.5km 5:00/km
bullet
6km easy run
plan
AM: 6km lockerer DL GA1 · zu Hause; 300:00 /km
gps
Running 5.4km · 5:02/km · HR 153 · cad 77 · 13:22 UTC · 6 laps · area 1633×1368m
lapmtimepaceHRcad
110005:165:16/km13879
210004:494:49/km15476
310005:195:19/km16177
410004:564:56/km15576
510004:484:48/km15775
63751:555:07/km15776
Sat · Jul 27 Track Workout - 1x300m + 1x150m (no splits) · Speed - 4x60m (45"P, 10'SP) · Strides hard
bullet
4x60m I2; (300m, 150m) I2; easy grass strides
plan
AM: E, G, ABC, 3x80SL, 3 Abläufe; 4x20 Tiefstart (Kurve); 4x60 I2, P: 45'', SP: 10'; (300-150)I2, ohne Pausensteuerung; 2x lockere ULI Läufe NI auf Rasen; 10min. Fußgymnastik Sand · zu Hause
Sun · Jul 28 Speed - 4x50m · Jumps · Easy - 7.5km 5:00/km · Strides - 6x120m
bullet
4x50m sprints; Plyometrics; 6-8km easy run; 6x120m easy grass strides
plan
PM: 6 ... 8km lockerer DL GA1; (nach Gefühl, zum Auslaufen); 4x6 Hürdensprünge; 4x50m SpL auf Rasen; 6x120 lockere Rasen-Diagonale NI · zu Hause; ca. 4:45
gps
Running 7.4km · 5:01/km · HR 162 · cad 76 · 11:15 UTC · 8 laps · area 2359×2041m
lapmtimepaceHRcad
110005:145:14/km14277
210004:514:51/km16475
310005:005:00/km16776
410005:185:18/km17276
510004:474:47/km16475
610004:534:53/km16575
710004:554:55/km16675
84142:145:24/km15579

W29 · Jul 15

Mon · Jul 15 Easy - 5km 5:00/km · Strength · Jumps
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4x8min tempo run; Warm-up; Plyometrics; Strength
plan
AM: 4x8min. Tempo-DL, TP 2', G, Dehnung PM: 3km lockeres EL, G; 150 kleine Sprünge (75 mit Hindernis); 30min. allg. Athletik (3x6 Übungen, mit: 3x12; Kastenaufsteiger, 3x8 gesprungene KB); 10min. Fußgymnastik Sand, A · (ca. 4:10-3:45-4:10-3:45)
gps
Running 5.1km · 4:58/km · HR 152 · cad 75 · 15:02 UTC · 6 laps · area 854×1836m
lapmtimepaceHRcad
110005:365:36/km14275
210004:484:48/km15775
310004:404:40/km15775
410004:484:48/km15575
510004:564:56/km15076
613942"5:02/km15576
Tue · Jul 16 Track Workout - 6x200m (ca. 34, 100m TP, 4'SP) + 4x200m (ca. 31, 200m TP, 4'SP) + 5x200m (ca. 34, 100m TP) hard
bullet
Warm-up; 6x200m + 4x200m + 5x200m intervals; Strength
plan
AM: 2km EL, G, ABC, 3x100SL, 4 Abläufe 800m Start; 60I2; 6x200 TL GA2; 4x200 TL GA2; 5x200 TL GA2; 50I2, 10min. Fußgymnatik Sand, A · ca. 34, 100TP, SP: 4'; ca. 31, 200TP, SP: 4'; ca. 34, 100TP
Wed · Jul 17 Speed - (10-20-30-40) starts + 5x50m (5.6", 45"P, 10'SP) + 250m (31.1) · Strides
bullet
3x80m sprints; 5x50m I2; easy grass strides
plan
AM: E, G, ABC, 3x80SL, 3 Abläufe; (10-20-30-40) Tiefstart Kurve; 5x50I2, P: 45", SP: 10'; 250I2; 3x lockere ULI Läufe auf Rasen · 5,6 / 5,6 / 5,6 / 5,6 / 5,7; 31.1
Thu · Jul 18 Speed - 4x50m · Easy - 5.5km 5:35/km
bullet
4x50m sprints; Strength; 6km easy run with short pickups
plan
AM: 6km DL GA1, (km 5,6: 4x30s Tempo-Versch.); G, Dehnung, 10min. Stabilsation; Treppe: 2x(re-li-beidbeinig-Skipping); 4x50m SpL; 2x ULI Läufe NI Rasen · IfL; ca. 4:40
gps
Running 5.6km · 5:37/km · HR 142 · cad 75 · 15:49 UTC · 6 laps · area 1267×1601m
lapmtimepaceHRcad
110005:395:39/km13177
210005:335:33/km14275
310005:455:45/km14575
410005:345:34/km14075
510005:315:31/km14675
65573:085:38/km14875
Fri · Jul 19 Track Workout - 1x150m (17.5) + 1x400m (48.2), 12'SP · Speed - 4x100m (11.6/11.8/11.5/11.8, 1'P) hard
bullet
3x80m sprints; 4x100m I2; 3x100m strides on grass; Strength
plan
AM: E, G, ABC, 3x80SL, 3Abläufe; 3x20 Tiefstart Gerade; (150-400)I2, SP: 12'; 4x100I2, P: 1'; 3x100 SL auf Rasen; 10min. Fußgymnatik Sand, A · ca. 49; 17,5 / 48,2; 11,6 / 11,8 / 11,5 / 11,8 [46,7]
Sat · Jul 20 Strides - 6x120m · Easy - 9km 4:45/km
bullet
6x120m grass strides; Strength; 8km easy run
plan
AM: 8km lockeres AL GA1; G, Dehnung, 10min. Stabilisation; 6x120 NI Rasen-Diagonale · 290:00 /km
gps
Running 9km · 4:48/km · HR 173 · cad 76 · 15:28 UTC · 10 laps · area 1503×3103m
lapmtimepaceHRcad
110005:065:06/km14078
210004:394:39/km16576
310004:444:44/km17076
410004:434:43/km17576
510004:444:44/km17975
610004:424:42/km18275
710004:564:56/km17875
810004:424:42/km18375
910004:514:51/km18375
10176"—18476
Sun · Jul 21 —
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Rest

W28 · Jul 8

Mon · Jul 8 —
bullet
Mobility and easy cool-down run
plan
AM: G, Dehnung PM: 15min. lockeres Auslaufen
Tue · Jul 9 —
bullet
Rest
Wed · Jul 10 Strength · Strides · Strides - 8x120m · Easy - 8km
bullet
Strength; 5 easy strides; 8x120m easy grass strides; 6-8km easy run
plan
AM: G, Dehnung, 5xlockere SL; 30min. allg. Athletik (ca. 3x6 Übungen, geringe Last); 8x120 lockere Rasen-Diagonale PM: 6 … 8km lockerer DL GA1; (Länge und Speed nach Gefühl)
Thu · Jul 11 —
bullet
Rest
Fri · Jul 12 Speed - 4x40m · Jumps · Strides
bullet
Warm-up; 4x40m flying submax; Plyometrics; Strength; easy grass strides
plan
AM: 4km lockeres EL, G, ABC; 10min. Stabilisation, 2x100SL; 4x40 flieg. submax; 100 Kleine Sprünge, 5x5 Hürdensprünge; 3x (30situps, 20 LS rückl., 12 Kreuzheben (ger.L.)); 3xlockere ULI Läufe NI auf Rasen
gps
Running 3.7km · 4:57/km · HR 153 · cad 76 · 15:35 UTC · 4 laps · area 850×763m
lapmtimepaceHRcad
110004:494:49/km13377
210005:115:11/km16076
310004:534:53/km15975
47323:364:55/km16075
Sat · Jul 13 Steady - 8km (4:25/km) · Speed - 3x50m · Strides · Jumps · Strength
bullet
Pit jump diagonals; 3x50m sprints; 6x120m grass strides; 8km easy run
plan
AM: 8km lockerer DL GA1; G, Dehnung; 3x10 Diagonalen Grubensprünge; 3x50m SpL auf Rasen; 15 min. allg. Athletik (ca. 1x6 Übungen); 6x120 NI Rasendiagonale, A
gps
Running 8km · 4:26/km · HR 163 · cad 77 · 08:06 UTC · 8 laps · area 1584×2519m
lapmtimepaceHRcad
110004:264:26/km13477
210004:224:22/km15977
310004:254:25/km16678
410004:284:28/km16577
510004:284:28/km16977
610004:234:23/km16877
710004:294:29/km17377
810004:304:30/km17177
Sun · Jul 14 —
bullet
Rest

W27 · Jul 1

Mon · Jul 1 —
bullet
Mobility and easy cool-down run
plan
AM: G, Dehnung PM: 15min. lockeres Auslaufen
Tue · Jul 2 Strides - 12x120m · Easy - 6.5km 5:10/km
bullet
8-12x120m grass strides; Strength; 6km easy run
plan
AM: 6km lockerer DL GA1; G, 10min. Stabilisation; 2x(30situps - 20LS rücklings - 40mSpL auf Rasen); 8 … 12 x 120 NI Rasen-Diagonale
gps
Running 6.5km · 5:09/km · HR 149 · cad 75 · 15:39 UTC · 7 laps · area 1327×1310m
lapmtimepaceHRcad
110004:594:59/km13676
210004:534:53/km15875
310005:455:45/km14773
410005:445:44/km15277
510004:554:55/km15076
610004:514:51/km15075
75032:204:38/km15776
Wed · Jul 3 Meet Prep - 3x150m (19.4/18.7/18.9, 2'P) · Strides
bullet
Warm-up; 3x150m race-pace intervals; easy grass strides
plan
AM: 2km lockeres EL, G; ABC, 3x80SL, 4 Abläufe vom 800m Start; 3x150 TL GA2 in WK-v, P: 2', ca. 19 - 19,5; 2xlockere ULI Läufe NI / Rasen · 19.4 / 18.7 / 18.9
Thu · Jul 4 —
bullet
Rest
Fri · Jul 5 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sat · Jul 6 🏁 German U23 Championships, Moenchengladbach: 800m heat (1:52.05) — hard
bullet
German U23 Championships, Moenchengladbach: 800m heat (1:51.24)
plan
PM: DM U23 Mönchengladbach; 800m VL; 1:51,24
race
800m 1:52.05 () — Mönchengladbach
Sun · Jul 7 🏁 German U23 Championships, Moenchengladbach: 800m final (1:48.96) — hard
bullet
German U23 Championships, Moenchengladbach: 800m final (1:48.96)
plan
PM: DM U23 Mönchengladbach; 800m F; 1:48,96 · 25.4 / 38.9 / 53.2 / 67,8 / 1:21.2 / 1:34,8; [25,4 / 13,6 / 14,2 / 14,7 / 13,4 / 13,6 / 13,8]
race
800m 1:48.96 () — Mönchengladbach

W26 · Jun 24

Mon · Jun 24 Jumps · Easy - 6km 4:35/km
bullet
Plyometrics; Strength; 6km easy run
plan
AM: 6km lockerer DL GA1; G, Dehnung, 10min. Stabilisation; 80 Kleine Sprünge; 4x6 Hürdensprünge; 1x(30m Prellsprünge-30mSpL-30m Skipping); 2x(Bauchübung(situps)-20 LS rückl.); 5min. Austraben · ca. 4:35
gps
Running 6km · 4:37/km · HR 162 · cad 76 · 15:09 UTC · 6 laps · area 815×2532m
lapmtimepaceHRcad
110004:324:32/km14277
210004:404:40/km16276
310004:334:33/km16576
410004:454:45/km16875
510004:354:35/km16875
610004:364:36/km16875
Tue · Jun 25 Track Workout - 400m + 300m + 200m (~68/49/32, 45"P) · Strides
bullet
Warm-up; (400m, 300m, 200m, 6x120m) aerobic interval set
plan
AM: 2km lockeres EL, G, 2x100SL, 2 Abläufe; (400-300-200-6x120) TL GA2, aerob; 10min. Fußgymnastik Sand; 1km AL
Wed · Jun 26 Speed - 1x80m · Meet Prep - 1x150m · Strides - 3x100m
bullet
Warm-up; 1x80m + 1x150m I2; Strength; 3x100m easy strides on grass
plan
AM: 3km lockeres EL, G, 3x80SL; 3 Abläufe 800m Start; 1x80I2; 1x400 Te-Wechsel (50-50); 1x150 I2 WK-V, ca. 19.5; 3x100 lockere SL auf Rasen; 10min. Fußgymnastik Sand, A
Thu · Jun 27 —
bullet
Rest
Fri · Jun 28 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sat · Jun 29 🏁 800m heat (1:55.10) — hard
bullet
800m heat (1:55.10)
plan
PM: 800m HF; 1:55,10
race
800m 1:55.10 () — Braunschweig/GER
Sun · Jun 30 🏁 800m final (1:51.24) — hard
bullet
800m final (1:51.24)
plan
PM: 800m F; 1:51,24
race
800m 1:51.24 () — Braunschweig/GER

W25 · Jun 17

Mon · Jun 17 Strides
bullet
Warm-up; Strength; easy grass strides
plan
AM: 3km lockeres EL. G, ABC, 2x100 lockere NI; 2 Abläufe; 1x(30m Prellsprünge - 50m SpL - 30m Skipping); 1x(30situps - 20LS rücklings); 3xlockere ULI - Läufe NI (Rasen), Gehpausen; 10min. Fußgymnastik Sand, A
Tue · Jun 18 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Wed · Jun 19 🏁 800m 1:47.07 — hard
bullet
800m race (1:47.07)
plan
AM: WK Pfungstadt; 800m; 1:47,07 · [25,9 / 52,0 / 1:18,7]
race
800m 1:47.07 () — Pfungstadt
Thu · Jun 20 —
bullet
5km easy run; 4x100m easy strides; easy cool-down
plan
AM: 5km lockeres Auslaufen, G, Dehnung; 4x100 lockere SL, 5min. Austraben
Fri · Jun 21 Steady - 3x5min (ca. 4:40/km, 2'TP) · Strides · Jumps · Strength
bullet
Plyometrics; Strength; 3x5min tempo run; 3x100m easy strides
plan
AM: 3x5min. Tempo-DL, 2' TP, locker, ca. 4:40; G, Stabilisation; 3x5 Hürdensprünge; 20min. allg. Athletik (ca. 2x6Übungen Rumpf, Arme; Knieextensoren), 3x100 lockere SL
gps
Running 3.8km · 5:23/km · HR 155 · cad 76 · 15:35 UTC · 5 laps · area 842×1406m
lapmtimepaceHRcad
17545:086:48/km12877
23192:016:19/km15976
310735:104:49/km16476
43582:005:35/km15377
512665:574:42/km17076
Sat · Jun 22 Track Workout - 4x200m (ø32.0, 200m TP, 5'SP) + 150m (18.1) · Speed - 4x100m fly (10.6/11.0/10.8/10.6, 2'30"P, 10'SP)
bullet
Warm-up; flying speed set; 4x200m intervals; 1x150m I2 rep
plan
AM: 2km lockeres EL, G, ABC, 3x80SL, 2 Abläufe; 2 … 4x100I2 flieg., P: 2:30, SP: 10'; 4x200 TL GA2, aerob, ca 31, P: 200TP, SP: 5'; 1x150 I2 WK-V, ca. 19.5; 10min. Fußgymnastik Sand · 10,6 / 11,0 / 10,8 / 10,6; mean 32,.0; 18.1
Sun · Jun 23 —
bullet
Rest

W24 · Jun 10

Mon · Jun 10 Jumps · Easy - 5.5km 5:20/km · Strides - 3x100m
bullet
Plyometrics; Strength; 6km easy run; 3x100m easy strides
plan
AM: 6km lockerer DL, G, Dehnung; 150 Kleine Sprünge; 3x(Bauch / Rücken / 25LS rücklings); 3x100 lockere SL; 5min. Austraben · ca. 4:30
gps
Running 5.5km · 5:19/km · HR 148 · cad 76 · 15:37 UTC · 6 laps · area 1192×1216m
lapmtimepaceHRcad
110006:486:48/km12677
210005:515:51/km13376
310004:584:58/km16175
410004:204:20/km16178
510004:544:54/km16175
65092:284:51/km16676
Tue · Jun 11 Strides - 2x100m + 12x120m · Jumps
bullet
Warm-up; 2x100m strides; 12x120m grass strides
plan
AM: 3km lockeres EL, G, "kleines" ABC (ca. 1x6); 2x100 SL, 2 Ábläufe; 4x6 Hürden-Sprünge; 10min. Stabilisation; 12x120 NI Rasen-Diagonale; 5min. AL
gps
Running 2.7km · 5:03/km · HR 149 · cad 75 · 15:34 UTC · 3 laps · area 683×771m
lapmtimepaceHRcad
110004:544:54/km13876
210004:464:46/km15775
37054:005:40/km15375
Wed · Jun 12 Speed - 100m (11.5) + 250m (28.6) · Starts · Speed - 5x200m easy grass
bullet
3x80m sprints; 5x200m grass reps
plan
AM: E, G, ABC, 3x80SL, 2 Abläufe; 3x15 Tiefstart Kurve; 100I2; 250I1 - max; 5x200 NI Rasen; 10min. Fußgymnastik Sand, A · 11.5; 28.6
Thu · Jun 13 —
bullet
Rest
gps
Running 7.7km · 15:28/km · HR 88 · cad 60 · 12:38 UTC · 8 laps · area 884×1305m
lapmtimepaceHRcad
110005:405:40/km12876
210006:336:33/km13467
3100023:3023:30/km8763
410005:425:42/km14175
5100012:5412:54/km11061
6100012:4812:48/km8136
7100043:0543:05/km6956
87209:1012:44/km6448
Fri · Jun 14 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sat · Jun 15 🏁 400m 49.54 — hard
bullet
400m race
plan
AM: WK Heusden; 400m; 49.54
race
400m 49.54 () — Heusden/BEL
Sun · Jun 16 Easy
bullet
easy cool-down run
plan
PM: Lockeres Auslaufen

W23 · Jun 3

Mon · Jun 3 Steady - 9.5km 4:10/km · Jumps
bullet
Hurdle jumps; Plyometrics; Strength; 10km easy run
plan
AM: 10km lockerer DL GA1; G, 10min. Stabilisation; 3x5 Hü.-Sprge.; 150 Kleine Sprünge; 3x(30situps, 30LS rücklings), 5min. Austraben; Schimmen · ca. 4:40; 249:00 /km
gps
Running 9.5km · 4:11/km · HR 167 · cad 78 · 14:57 UTC · 10 laps · area 1500×2512m
lapmtimepaceHRcad
110004:164:16/km14278
210004:144:14/km17377
310004:114:11/km17178
410004:094:09/km16878
510004:104:10/km16678
610004:154:15/km16778
710004:054:05/km17078
810004:114:11/km16978
910004:064:06/km17278
104491:534:12/km17478
Tue · Jun 4 Strength · Easy - 5km 4:35/km
bullet
Strength; 5km easy run
plan
AM: 5km lockerer DL GA1; 30min. allg. Athletik (ca. 3x6 Stationen); 3xULI Läufe NI/Rasen (Gehpausen) · ca. 4:40
gps
Running 5.2km · 4:33/km · HR 160 · cad 76 · 15:07 UTC · 6 laps · area 1105×1397m
lapmtimepaceHRcad
110004:344:34/km14876
210004:304:30/km16576
310004:324:32/km16676
410004:354:35/km15976
510004:354:35/km16176
62241:014:32/km16377
Wed · Jun 5 Track Workout - 80m + 3x400m + 80m (48.7/69/52.9, P 4'/10'/3'/10') hard
bullet
3x100m sprints; I2 support set
plan
AM: E, G, ABC, 3x100SL; 4x20 Abläufe/800m Start; (80-400-400-400-80)TL GA2; P: 4' / 10' / 3' / 10'; I2 / I2 (49.0) / locker(70) / TW[42+max]/I2; 10min. Fußgymnastik Sand, A · 48,7 / 69 / 52.9 (41.2)
Thu · Jun 6 Easy - 4km
bullet
4km easy run
plan
AM: 4km lockerer DL, G, Dehnung
Fri · Jun 7 Track Workout - 3x(5x200m) (~35"/30"/35", TP 30"/60"/30", 4'SP) · Strength
bullet
Warm-up; 3x(5x200m) intervals; Strength
plan
AM: 3km lockeres EL, G, 2x100 lockere SL; 3x(5x200) TL GA2; 1: vVO2m, ca. 35, TP 30s; 2: ca. 30, TP 60s; 3: vVO2m, ca 35, TP 30s; 10min. allg. Athletik (1x6Stationen), A · Zeiten von Luis (leicht dahinter):; 34.7 / 34.5 / 34.0 / 34.0 / 34.0; 28.8 / 30.4 / 29.3 / 29.3 / 28.7; SP: 4'; 32.2 / 32.9 / 33.4 / 32.7 / 31.3
Sat · Jun 8 Track Workout - 2x150m + 600m + 2x100m (18.1/18.4, 1:28.5, 12.1/12.2, P 4'/6'/5'/2') · Speed - 30-40-50m flying sub hard
bullet
3x80m sprints; Strength
plan
AM: E, G, ABC, 3x80SL; (30-40-50)flieg. sub; (150-150-600-100-100)TL GA2; P: 4' / 6' / 5' / 2'; WK-V (19.5) / TW[48/13/16/13] / WK-V (13,0); 10min. Fußgymnastik Sand, A · 18.1 / 18.4; 47.7 / 12.3 / 16.9 / 11.6 [1:28,5]; 12.1 / 12,2
Sun · Jun 9 —
bullet
Rest

W22 · May 27

Mon · May 27 Jumps · Easy - 7.5km 4:35/km
bullet
Plyometrics; Strength; 8km easy run
plan
AM: 8km DL GA1; 10min. Stabilisation; 150 Kleine Sprünge; 2x(30situps - 20LS rücklings -60mSpL); 10min. Fußgymnastik Sand. · ca. 4:45
gps
Running 7.9km · 4:37/km · HR 166 · cad 76 · 15:31 UTC · 8 laps · area 846×2982m
lapmtimepaceHRcad
110004:374:37/km14379
210004:234:23/km17176
310004:384:38/km16975
410004:324:32/km16976
510004:444:44/km16876
610004:444:44/km16877
710004:424:42/km17076
88453:564:39/km16876
Tue · May 28 Strength · Strides - 8x120m
bullet
Warm-up; light squat and step-up support; 8x120m easy grass strides
plan
AM: 3km lockeres EL, G, 2 lockere SL; 30min. allg. Athletik; ("locker", ca. 2x8 Übungen, vorrang. Rumpf/Arme; und 2x12 1/3 Kniebeugen und 2x10 Aufsteiger); 8x120 NI Rasen-Diagonale
Wed · May 29 —
bullet
Rest
Thu · May 30 Track Workout - 100m + 3x1000m (3:03/3:11/3:07, 2'P) + 100m hard
bullet
Warm-up; (100m, 3x1000m, 100m) interval set with race-pace support
plan
AM: 2km lockeres EL, G, ABC, 2x100SL; 3 Abläufe 800m Start; (100-3x1000-100)TL GA2; WK-Gesch. (13.0)/ 3:10-3:15, P: 2' (1000 evt. 3); 10min. Fußgymnastik Sand
gps
Running 4km · 5:35/km · HR 143 · cad 69 · 15:55 UTC · 7 laps · area 579×776m
lapmtimepaceHRcad
15353:497:08/km12073
29103:033:21/km15581
32062:1210:41/km16658
49643:113:18/km16284
52583:0712:05/km13652
67412:323:25/km15281
74034:3211:15/km13054
Fri · May 31 Speed - 100m fly (11.2) + 2x200m (22.5/22.4) + 100m fly (10.9) · Strength hard
bullet
3x100m strides; 2x200m I2
plan
AM: E, G, ABC, 3x100SL, 3 Abläufe 800m Start; 100 I2 fliegend; 2x200 I2; 100 I2 fliegend; 30min. allg. Athletik (Rumpf, Arme, Isch.M., KB); 6x120 NI, 10min. Fußgymnastik Sand, A · 11,2; 22,5 / 22,4; 10.9
Sat · Jun 1 Track Workout - 10x200m (ca. 32", 200m TP) · Strength
bullet
Warm-up; 10x200m intervals
plan
AM: 3km lockeres EL, G, 2x100 lockere SL; 10x200 TL GA2, ca. 32 P: 200 TP; 30min. allg. Athletik; (Rumpf, Arme, Turnerisch); 10min. Fußgymnastik Sand
Sun · Jun 2 —
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Rest

W21 · May 20

Mon · May 20 Swim - 30min
bullet
30min easy swimming
plan
PM: 30min. lockeres Schwimmen
Tue · May 21 Easy - 7.5km 4:40/km · Jumps · Strength
bullet
Light core work; Plyometrics; Strength; 5-6km easy run
plan
PM: 5 … 6 km lockerer DL GA1; DL, G, ABC; 100 Kleine Sprünge; 20min. Athletik (ca. 2xBank, 2xRücken; 2x Bauch , 2x1/3KB mit ganz geringem Gewicht); 10min. Fußgymnastik Sand · ca. 4:40; weniger als Luis; in Summe ca. 6 Übungen
gps
Running 7.8km · 4:39/km · HR 153 · cad 77 · 15:35 UTC · 8 laps · area 1366×2250m
lapmtimepaceHRcad
110005:165:16/km13281
210004:404:40/km15476
310004:384:38/km14875
410004:344:34/km15176
510004:354:35/km16375
610004:354:35/km15976
710004:384:38/km16076
87713:134:10/km16479
Wed · May 22 Track Workout - 100m + 300-250-200-200-150-150-100m (no splits)
bullet
Warm-up; 100m race-pace support rep
plan
AM: 10min. lockeres EL, G, ABC, 2 lockere SL; 3 Abläufe; 1x100 WK Tempo, ca. 12,8; (300-250-200-200-150-150-100) TL GA2; 10min. Fußgymnastik Sand · aerobe Dusche
Thu · May 23 —
bullet
Rest
Fri · May 24 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sat · May 25 🏁 800m 1:48.02 — hard
bullet
800m race (1:48.02)
plan
PM: Merck Laufgala Pfungstadt; 800m; 1:48,02 · 25.2 / 52.5 / 66.0 / 1:19.7
race
800m 1:48.02 () — Pfungstadt
Sun · May 26 —
bullet
Rest

W20 · May 13

Mon · May 13 Jumps · Easy - 8km 4:35/km
bullet
Plyometrics; Strength; 8-10km easy run
plan
PM: 8 … 10km lockerer DL GA1; DL, G, ABC; 100 Kleine Sprünge; 10min. Fußgymnastik Sand · ca. 4:40
gps
Running 8.2km · 4:37/km · HR 157 · cad 76 · 15:17 UTC · 9 laps · area 1508×2514m
lapmtimepaceHRcad
110004:334:33/km13878
210004:354:35/km15876
310004:364:36/km16077
410004:354:35/km16076
510004:414:41/km15776
610004:364:36/km16176
710004:364:36/km16076
810004:444:44/km16476
92221:054:53/km16276
Tue · May 14 Strides - 2x100m · Track Workout - 2x300m + 2x200m + 4x100m + 2x200m (no splits) hard
bullet
Warm-up; 2x100m strides; (2x300m, 2x200m, 4x100m, 2x200m) intervals
plan
AM: 3km lockeres EL, G, ABC; 2x100SL, 4 Abläufe; (2x300 / 2x200 / 4x100 / 2x200) TL GA2; 50I2; 1x10 Sprünge Grubendiagonale
Wed · May 15 Easy - 6km 4:40/km · Jumps · Strength
bullet
Pit jumps; Plyometrics; Strength; 6-8km easy run
plan
PM: 6 … 8km lockerer DL GA1; 3x6 Hürdensprünge; 3x10er SpL Grube; 20min. allg. Athletik · ca. 4:40
gps
Running 6km · 4:40/km · HR 159 · cad 76 · 15:38 UTC · 6 laps · area 1025×1397m
lapmtimepaceHRcad
110004:474:47/km14877
210004:424:42/km16276
310004:384:38/km15776
410004:374:37/km16076
510004:374:37/km16375
69764:324:39/km16476
Thu · May 16 Meet Prep - 3x150m (20.0, 1'P) + 3x200m (35, 60" TP)
bullet
3x150m intervals; 3x200m vVO2max
plan
AM: E, G, ABC, 3x80SL; (20-30-40) sub, 800m Start; 3x150 TL GA2; 3x200 vVO2max · ca. 20.0 / P: 1'; 35, 60" TP
Fri · May 17 —
bullet
Rest
Sat · May 18 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sun · May 19 🏁 800m 1:48.69 — hard
bullet
800m race (1:48.69)
plan
PM: Pfingstsportfest Rehlingen; 800m; 1:48,69 · 25,1 / 38,4 / 51,9 / 1:19,5 / 1:33,8
race
800m 1:48.69 () — Rehlingen (Rehlingen-Siersburg)

W19 · May 6

Mon · May 6 Easy - 7km 5:05/km · Circuit
bullet
Circuit day; Strength; optional easy swim; 6-8km easy run
plan
AM: G, Dehnung, 10min. Stabilisation; 1x(30m Skipping - 30 situps - 15 Bank -; 30m Prellsprünge - 20 LS rücklings - 15 1/3KB); 10min. Austraben; optional: lockeres Schwimmen PM: 6 … 8km lockerer DL GA1 · ca. 4:50
gps
Running 7.1km · 5:06/km · HR 152 · cad 76 · 15:33 UTC · 8 laps · area 1552×2447m
lapmtimepaceHRcad
110006:196:19/km12079
210005:475:47/km14075
310004:564:56/km15975
410004:494:49/km16475
510004:344:34/km16375
610004:474:47/km16376
710004:364:36/km16676
812732"4:12/km16876
Tue · May 7 Easy - 10x100m (15.0, walk rest) + 3x20m · Jumps
bullet
Warm-up; 10x100m intervals; pit jump diagonals
plan
AM: 4km lockeres EL, G, ABC, 2 lockere SL; 3x20sub, optional: 1x40max; 10x100 TL GA2, Gehpause; 1x10 Diagonalen Grubensprünge; 10min. Fußgymnastik Sand · ca. 15.0
gps
Running 3.2km · 6:35/km · HR 127 · cad 77 · 15:36 UTC · 4 laps
lapmtimepaceHRcad
110006:156:15/km13079
210006:466:46/km12576
310006:436:43/km12777
42141:266:42/km12977
Wed · May 8 Race Prep - 200-300-150-150m (no splits) hard
bullet
4x120m easy grass strides
plan
AM: E, G, ABC, 2x100SL, 4 Abläufe 800m-Start; (200-300-150-150) TL GA2, WK-V; 4x120 lockere Rasen-Diagonale NI; 10min. Austraben
Thu · May 9 —
bullet
Rest
Fri · May 10 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sat · May 11 🏁 800m 1:49.30 — hard
bullet
800m race (1:49.30)
plan
PM: Lange Laufnacht Karlsruhe; 800m; 1:49,30 · 25,7 / 1:21,6
race
800m 1:49.30 () — Karlsruhe
Sun · May 12 —
bullet
Rest

W18 · Apr 29

Mon · Apr 29 Steady - 5.5km 4:30/km · Jumps · Strength
bullet
Warm-up; hurdle jumps; pit jump diagonals; Strength
plan
AM: 5km lockeres EL, G, ABC; 10min. Stabilisation; 4x5 Hü.-Spr., 4x10 SpL Grube; 20min. allg. Athletik (Rumpf, Arme); 2x10 Diagonalen Grubensprünge
gps
Running 5.6km · 4:29/km · HR 162 · cad 77 · 15:32 UTC · 6 laps · area 1179×1211m
lapmtimepaceHRcad
110004:294:29/km14278
210004:234:23/km17077
310004:194:19/km16577
410004:374:37/km16576
510004:344:34/km16676
65872:414:34/km16577
Tue · Apr 30 Speed - 100-300-200-100m I2 (11.2/36.3/22.3/10.8) · Drills · Strides hard
bullet
I2 combo set; 8x120m grass strides
plan
AM: E, G, ABC, 3x80SL, (30-40-50)sub; 3x30fliegend (2sub, 1max), 3x20 Tiefstart Kurve; (100 - 300 (18:00) - 200 - 100)I2; 8x120 NI Rasen-Diagonale; 10min. Fußgymnastik Sand · 11,2 / 36,3 / 22,3 / 10.8
Wed · May 1 Track Workout - 10x200m (~34.5", 100m TP)
bullet
Warm-up; 10x200m intervals
plan
AM: 2km lockeres EL, G, ABC, 2x80SL, 3x20sub; 10x200 TL GA2 vVO2max, 100TP, ca. 34.5; 5min. lockeres AL
Thu · May 2 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Fri · May 3 🏁 400m 49.17 400m — 49.17 (Braunschweig) · Strides hard
bullet
400m race; 6x120m grass strides (post-race)
plan
AM: WK Braunschweig-Rüningen; 400m; (Nachbereitung: 6x120 NI Rasen-Diagonalen); 49.17
race
400m 49.17 () — Braunschweig
Sat · May 4 Track Workout - 8x200m (100m TP) (no splits)
bullet
Warm-up; 8x200m intervals; 5x120m easy grass strides
plan
AM: 3km lockeres EL, G, 2 lockere SL, 2 Abläufe; 1x8x200 TL GA2 vVO2max, 100TP, ca. 34.5; 5x120 lockere Rasen-Diagonale
Sun · May 5 —
bullet
Rest

W17 · Apr 22

Mon · Apr 22 Easy - 6.5km 4:45/km · Speed - 4x30m + 1x50m + 1x100m fly · Jumps · Strength
bullet
4x30m submax + 1x50m fast rep; Plyometrics; Strength; 6km easy run
plan
AM: 6km DL GA1, 2 lockere SL, 2 Abläufe; 4x30sub, 1x50max; 1x100 flieg. lockere I2, 100 Kleine Sprünge; 20min. Athletik (je 2xBank, Bauch, Rücken; Keuzh. , 1/3 Kastenaufst.), A; Schimmen · 290:00 /km
gps
Running 6.6km · 4:46/km · HR 154 · cad 76 · 15:32 UTC · 7 laps · area 831×1402m
lapmtimepaceHRcad
110004:424:42/km13278
210004:444:44/km15877
310004:504:50/km15276
410004:464:46/km15776
510004:444:44/km16176
610004:464:46/km15976
75572:434:53/km16176
Tue · Apr 23 Track Workout - 2x(8x200m) (~35.5", 100m TP, 3'SP) · Jumps
bullet
Warm-up; 2x(8x200m) intervals; pit jump diagonals
plan
AM: 2km lockeres EL, G, 3x80SL, 3 Abläufe; 2x(8x200) TL GA2 vVO2max, TP 100m / ca. 35; 2x10 Diagonalen Grubensprünge; 15min. Fußgymnastik Sand · mean. ca. 35.5; SP: 3'
Wed · Apr 24 Track Workout - 2x(200-400m) (26/64 · 26.2/51.8) + 2x(300-200-100m) (40/26/12.3 · 40.0/26.7/11.5) (P 4', SP 10'/3'/2') · Speed - 4x40m · Drills hard
bullet
2x100m strides; 4x40m submax; Plyometrics; Strength
plan
AM: E, G, ABC, 2x100SL; 4x40sub; (200-400) TL GA2; (300-200-100) TL GA2, v zunehmend; 15min. Fußgymnastik Sand; 150 Medball-Würfe, A · ca.:; P: 4', SP: 10'; 26 / 64; 26,2 / 51.8; 40/26/12.3; 40.0 / 26.7 / 11.5; P: 4', SP: 10' , 3' , 2'
Thu · Apr 25 Easy - 6km 5:05/km
bullet
Strength
plan
AM: 8km lockerer DL, G, 10min. Stabilisation
gps
Running 5.9km · 5:06/km · HR 149 · cad 76 · 16:48 UTC · 6 laps · area 1302×2071m
lapmtimepaceHRcad
110004:584:58/km13777
210004:574:57/km15577
310005:335:33/km14573
410004:544:54/km15475
510005:095:09/km15076
68554:225:06/km15176
Fri · Apr 26 —
bullet
Warm-up; Plyometrics; Strength
plan
PM: 2km EL, G, 15min. Stabilisation; 2x(30m Skipping- 30m Prellsprünge - 50mSpL); 4x6 Hürdensprünge, 4x6 Lunge Jumps; 30min. allg. Athletik; (ca. 3x6 Übungen, mit 3x10 AusS-KB); 15min. Fußgymnastik Sand; 5min. lockeres Auslaufen · leichte Erkältung
Sat · Apr 27 —
bullet
Warm-up; pit jump diagonals; Strength
plan
AM: 4km lockeres EL, G, ABC; 3x100SL, 4 Abläufe 800m Start; 150I2; (1000-500-200-1000-500-200)TL GA2; 2x10 Diagonalen Grubensprünge; 15min. Fußgymnastik Sand · leichte Erkältung
Sun · Apr 28 Easy - 6km 5:40/km
bullet
Rest
gps
Running 6km · 5:38/km · HR 134 · cad 75 · 14:21 UTC · 6 laps · area 2393×619m
lapmtimepaceHRcad
110006:246:24/km12177
210005:295:29/km13475
310005:345:34/km14275
410005:135:13/km13875
510005:135:13/km13675
69935:545:56/km13875

W16 · Apr 15

Mon · Apr 15 Easy - 9km 4:30/km · Speed - 80-250-200-120m (9.1/28.3/22.8/13.9, ~8'P) · Strides · Strength
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Running 9km · 4:32/km · HR 167 · cad 78 · 08:50 UTC · 9 laps · area 3162×981m
lapmtimepaceHRcad
110004:394:39/km13979
210004:234:23/km16779
310004:264:26/km17078
410004:384:38/km16778
510004:414:41/km16478
610004:344:34/km17178
710004:254:25/km17678
810004:284:28/km17878
910004:384:38/km17679
Tue · Apr 16 Track Workout - 15x200m (ca. 36", 100m/30" TP) · Swim - 15min
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Running 0.2km · 6:05/km · HR 129 · cad 74 · 10:01 UTC · 1 laps · area 199×40m
lapmtimepaceHRcad
12191:206:05/km12974
gps
Running 0.8km · 3:57/km · HR 125 · cad 82 · 10:26 UTC · 6 laps · area 276×59m
lapmtimepaceHRcad
120043"3:35/km10884
27930"6:20/km12079
320039"3:15/km11785
48530"5:53/km12179
520037"3:05/km15484
6125"—18082
Wed · Apr 17 —
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
Thu · Apr 18 Easy - 8km 4:50/km
bullet
Strength; 8km easy run
plan
AM: 8km lockerer DL GA1; G, Dehnung; 10min. Stabilisation, A · 4:48 min/km HF 142
gps
Running 8.3km · 4:48/km · HR 155 · cad 76 · 14:24 UTC · 9 laps · area 1421×1587m
lapmtimepaceHRcad
110004:494:49/km13278
210004:494:49/km15777
310004:474:47/km15576
410004:554:55/km15676
510004:484:48/km15876
610004:454:45/km16076
710004:454:45/km16376
810004:464:46/km15976
92541:154:55/km16277
Fri · Apr 19 —
bullet
Rest
Sat · Apr 20 Track Workout - 400-200-400-200m (67.8/33/66.8/33, 2'P) · Strength hard
bullet
Warm-up; light strength circuit; easy strides
plan
AM: 2km lockeres EL, G; 2 lockere SL, 4 Abläufe; (400-200-400-200) TL GA2; 10min. Stabilisation; 20min. allg. Athletik (Bank, Bauch, Rücken; 3x10 1/3 KB); 10min. Fußgymnastik Sand, A · 67.8 / 33 / 66.8 / 33; P: 2', 67 -> 62
Sun · Apr 21 —
bullet
Rest

W15 · Apr 8

Mon · Apr 8 Track Workout - 4x300m (38.2/38.1/37.0/36.6, 6'P) · Strides · Bike - 30min · Strength hard
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Biking 12.7km · 3:49/km · HR 119 · 15:05 UTC · 3 laps · area 2547×4310m
lapmtimepaceHRcad
1500016:533:23/km128—
2500019:243:53/km118—
3268112:044:30/km107—
Tue · Apr 9 —
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
Wed · Apr 10 Track Workout - 6x1000m (3:23/3:23/3:23/3:23/3:22/3:18, 2'-3'P) hard
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Running 2km · 4:39/km · HR 147 · cad 78 · 09:36 UTC · 2 laps · area 905×337m
lapmtimepaceHRcad
110004:414:41/km12778
210004:364:36/km16778
gps
Running 3.7km · 5:13/km · HR 143 · cad 69 · 10:05 UTC · 6 laps · area 1020×352m
lapmtimepaceHRcad
19803:233:27/km12884
2982:2123:59/km15954
39843:233:26/km14882
42253:0013:20/km13752
59883:233:25/km15283
64063:439:09/km13858
gps
Running 4.3km · 6:37/km · HR 144 · cad 69 · 10:27 UTC · 7 laps · area 938×341m
lapmtimepaceHRcad
1271:1043:13/km13858
29783:223:27/km14583
31223:0124:44/km16155
49813:233:27/km15585
51313:0123:02/km15057
69873:183:21/km15585
7110911:2610:19/km13363
Thu · Apr 11 Steady - 6x6min (4:10/4:30/3:50/4:20/3:45/4:30, 2'P) · Swim - 15min
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Running 10.5km · 4:25/km · HR 172 · cad 79 · 09:35 UTC · 11 laps · area 2960×1173m
lapmtimepaceHRcad
114606:014:07/km15180
23892:015:11/km16478
313626:064:29/km16679
43571:565:25/km15979
516166:023:44/km18181
63712:015:26/km17379
713866:024:21/km17879
83562:015:40/km17379
915865:583:46/km18782
103272:036:16/km17278
1112476:024:50/km17579
Fri · Apr 12 Track Workout - 150-500-400-200-100m (19.4/62.7/68.4/25.4/10.9, P 3'/5'/3'/2') · Bike - 40min · Strength hard
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
Sat · Apr 13 Speed - 20x100m (100m walk P) · Swim - 20min · Bike - 30min · Strength
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
Sun · Apr 14 Bike - 10.5km 6:35/km
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Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Biking 10.5km · 6:36/km · HR 110 · 09:37 UTC · 3 laps · area 3444×1607m
lapmtimepaceHRcad
1500033:306:42/km114—
2500026:155:15/km107—
35339:4418:16/km103—

W14 · Apr 1

Mon · Apr 1 Easy - 5km · Speed - 6x200m (30"P)
bullet
2x100m strides; submax speed support; 5km easy run; 6x200m easy reps
plan
AM: 5km lockerer DL; 2x100 SL; 3x30submax, 1x100I2; 6x200 lockere NI, P: 30s
Tue · Apr 2 —
bullet
Rest or easy bike or hike
Wed · Apr 3 —
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
Thu · Apr 4 Easy - 8km 4:40/km · Track Workout - 8x200m (mean 34", 200m TP) · Speed - 4x150m pace-change · Strength · Jumps
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Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Running 8km · 4:38/km · HR 164 · cad 76 · 09:32 UTC · 8 laps · area 2849×697m
lapmtimepaceHRcad
110004:354:35/km13677
210004:284:28/km17277
310004:374:37/km17077
410004:344:34/km16776
510004:444:44/km16376
610004:444:44/km16776
710004:444:44/km16776
810004:344:34/km16876
gps
Running 3km · 4:47/km · HR 156 · cad 76 · 14:38 UTC · 3 laps · area 2149×1118m
lapmtimepaceHRcad
110004:494:49/km14476
210004:424:42/km16276
310004:514:51/km16377
Fri · Apr 5 Track Workout - 600-200-1000-600-400-200m (1:44/26.0/3:11/1:47/53.0/28.4, P 2'/2'/3'/2'/3') · Easy - 5km · Swim - 15min hard
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
gps
Running 5.2km · 4:42/km · HR 158 · cad 78 · 15:04 UTC · 6 laps · area 2040×771m
lapmtimepaceHRcad
110004:464:46/km13378
210004:334:33/km16978
310004:464:46/km17080
410004:434:43/km15777
510004:424:42/km15976
62091:014:52/km16577
Sat · Apr 6 Track Workout - 2x(7x400m) (75"/76.5" mean, 200m TP, 7'SP) · Bike - 60min · Strength hard
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II
Sun · Apr 7 Jumps · Strength
bullet
Training camp Monte Gordo 2
plan
AM: TL Monte Gordo II

W13 · Mar 25

Mon · Mar 25 Jumps · Long - 12.5km 4:30/km
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Pit jumps; Strength; 12km easy run
plan
AM: 12km lockerer DL GA1; G, 10min. Stabilisation; 3 lockere SL; 5x10er SpL Grube.; 2x10 Zehenmuskeln (re-li); 10min. Fußgymnastik Sand, A; optional:Schwimmen · ca. 4:40
gps
Running 12.4km · 4:31/km · HR 169 · cad 78 · 16:42 UTC · 13 laps · area 422×765m
lapmtimepaceHRcad
110004:344:34/km13879
210004:174:17/km16478
310004:374:37/km17077
410004:264:26/km17477
510004:404:40/km17277
610004:294:29/km17477
710004:334:33/km17377
810004:344:34/km17377
910004:334:33/km17277
1010004:344:34/km17278
1110004:334:33/km17178
1210004:214:21/km17378
133941:494:37/km17078
Tue · Mar 26 Speed - 6x40m · Strength
bullet
Warm-up; 6x40m submax; light strength circuit
plan
AM: 4km lockeres EL, G; 2 lockere SL, 3 Abläufe; 6x40 submax, Gehpause; 30min. allg. Athletik; (ca. 3x8 Übungen: Rumpf, Arme; integrieren: 3x15 Kastenaufsteiger(R / L , ger. Last); 1km lockeres AL
Wed · Mar 27 Track Workout - 600-2x500-3x400-3x300-5x200-400m (200m TP, 3' before last) · Jumps hard
bullet
Wickets; long interval ladder (600m to 200m sequence)
plan
AM: E, G, ABC, 3x80SL, 3x20sub; 2x80 Wicket-Sprints (30-30-20); (600-2x500-3x400-3x300-5x200-400)TL GA2; 1x8 Diagonalen Grubensprünge; 10min. Fußgymnastik Sand; 100 Medballwürfe, A; 200m TP, vor letztem 3'; ca. 1:46/91/70/50/33/?
Thu · Mar 28 Easy - 5km
bullet
5km easy run
plan
AM: 5km lockeres AL, G
Fri · Mar 29 —
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Rest or easy bike or hike
Sat · Mar 30 Easy - 6km 4:50/km · Jumps
bullet
6km easy run; 5x50m sprints
plan
AM: 6km lockerer DL GA1; G, 5x50m SPL; 1km lockeres AL · ca. 4:50
Sun · Mar 31 —
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Rest or easy bike or hike

W12 · Mar 18

Mon · Mar 18 Strength · Jumps
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Warm-up; pit jumps; light strength circuit; Plyometrics; Strength
plan
AM: 5km lockeres EL, G; 5x10er SpL in Grube; Kasten: 3x30 Wechselspr., 3x30 FGSp (10kg); 45min. allg. Athletik; (ca. 3x8 Übungen: Rumpf, Arme; integrieren: 3x20 AusS-KB(geringe Last)); 1km lockeres AL · für Dienstag geplantes Programm
Tue · Mar 19 Jumps · Long - 11.5km 4:45/km
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Plyometrics; 12km easy run; Strength
plan
AM: 12km lockerer DL GA1; G, 10min. Stabilisation; ABC (6 Übungen); 1x(30m Prellsprünge - 50m SpL - 30m Skipping); 2x10 Zehenmuskeln (re-li); 10min. Fußgymnastik Sand, A; optional:Schwimmen · ca. 4:40; Programm vom Montag
gps
Running 11.6km · 4:43/km · HR 156 · cad 77 · 16:14 UTC · 12 laps · area 1803×3681m
lapmtimepaceHRcad
110005:055:05/km14578
210004:334:33/km16277
310004:464:46/km15777
410004:454:45/km15777
510004:384:38/km15778
610004:364:36/km15577
710004:514:51/km15477
810004:404:40/km15376
910004:414:41/km15877
1010004:384:38/km15977
1110004:404:40/km16177
125662:404:43/km15977
Wed · Mar 20 Track Workout - 2x(10x200m) (35"/32", 100-200m TP, 6'SP, last 28.0) · Speed - 1x60m fly
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3x80m sprints; 1x60m flying; 2x(10x200m) intervals
plan
AM: E, G, ABC, 3x80SL, 3 Abläufe; 3x20 Fallstart (ca. 20cm Fallhöhe); 1x60 flieg. sub; 2x(10x200) TL GA2; 1x8 Diagonalen Grubensprünge; 10min. Fußgymnastik Sand; 100 Medballwürfe, A · 1: 100m TP, ca. 35; wie vorgegeben, letzter Lauf 28.0; 2: 200m TP, ca. 32, SP: 6'
Thu · Mar 21 Strength
bullet
Strength
plan
PM: 10min. Stabilisation; 30min. allg. Athletik; (Rumpf, Arme - mit 3x10 Bankdrücken (35kg))
Fri · Mar 22 Steady - 6x (360-15s on/off, 4:25/km) · Strides - 6x120m
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6x6min tempo run; 6x120m easy grass strides
plan
AM: 6x6min. Tempo-DL, variable V, P: 2'; 6x120 lockere Rasen-NI
gps
Running 10.6km · 4:26/km · HR 170 · cad 79 · 17:01 UTC · 14 laps · area 1326×3577m
lapmtimepaceHRcad
114051"6:04/km13185
213366:004:29/km15479
33910"4:16/km16881
415516:003:52/km17481
53410"4:54/km18278
612316:004:52/km16878
73910"4:16/km17379
815376:003:54/km18180
93610"4:38/km18179
1012976:004:38/km16978
113810"4:23/km17379
1215056:003:59/km18180
133310"5:03/km17876
1417389:015:11/km16679
Sat · Mar 23 Track Workout - 150m + 3x800m + 150m (19.0 / 2:21 / 2:09 / 2:31 / 20.5) · Jumps hard
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2x100m strides; 2x100m I2 reps; Plyometrics; Strength
plan
AM: E, G, ABC, 2x100 SL, 4 Abläufe vom 800m Start; 4x6 Hürdensprünge; (150-800-800-800-150) TL GA2, variable V; 2x100I2; 15min Fußgymnastik im Sand · 19,0 / 2:21 / 2:09 / 2:31 / 20,5
Sun · Mar 24 —
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Rest

W11 · Mar 11

Mon · Mar 11 Speed - 5x30m · Easy - 5km 4:40/km
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5x30m submax; Strength; 10km easy run
plan
AM: 10km lockerer DL GA1; G, 2 lockere SL; 5x30 submax, Gehpause; 3x10 Zehenmuskeln (re-li); 10min. Fußgymnastik Sand, A; Schwimmen · ca. 04:30
gps
Running 5.1km · 4:41/km · HR 156 · cad 77 · 16:46 UTC · 6 laps · area 1547×2258m
lapmtimepaceHRcad
110004:594:59/km15878
210004:394:39/km15476
310004:434:43/km15777
410004:314:31/km15277
510004:364:36/km15777
67420"4:30/km15477
Tue · Mar 12 Strength
bullet
Warm-up; light strength circuit; 1km easy cool-down run
plan
AM: 4km lockeres EL, G; 3x(80m SpL - 6 Hürdensprünge 30 Wechselsprg.); 45min. allg. Athletik; (ca. 3x8 Übungen: Rumpf, Arme; integrieren: 3x20 1/3KB(geringe Last)); 1km lockeres AL
Wed · Mar 13 Track Workout - 4x1000m (3:10/3:10/3:10/3:08, 3'P, 8'SP) + 4x100m (11.7/13.1/13.0/13.0, 2'P) · Speed - 2x40m flying hard
bullet
2x40m flying; 4x1000m intervals; 4x100m race-pace support
plan
AM: E, G, ABC, 3x80SL, 2Abläufe; 2x40 fliegend (submax); 80I2; 4x1000 TL GA2; 4x100 TL GA2 - 800 WK-Tempo; 10min. Fußgymnastik Sand; 100 Medballwürfe, A · leichte Erkältung; P: 3', ca. 3:10, SP: 8'; 3:10 / 3:10 / 3:10 / 3:08; ca. 13.0, P: 2'; 11.7 / 13.1 / 13.0 / 13.0
Thu · Mar 14 Easy
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Easy day (mild cold)
Fri · Mar 15 Steady - 4x10min (4:40/4:10/4:40/4:10) · Strides · Strength
bullet
Strength; 4x10min tempo run; 4x100m easy strides
plan
AM: 4x10min. Tempo-DL, variable V; 10min. Stabilisation; 30min. allg. Athletik; (Rumpf, Arme - mit 3x12 Bankdrücken (?kg)); 4x100 lockere NI · leichte Erkältung; 4:40 / 4:10 / 4:40 / 4:10
gps
Running 9.8km · 4:26/km · HR 167 · cad 77 · 16:33 UTC · 5 laps · area 1579×2515m
lapmtimepaceHRcad
1212510:014:43/km14876
2240610:024:10/km17778
321509:594:39/km16577
4243510:034:08/km17778
56713:225:01/km16777
Sat · Mar 16 Track Workout - 200m + 2x600m + 200m (29 / 1:41 / 1:42 / 25.6) · Jumps hard
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(200m, 2x600m, 200m) intervals; pit jump diagonals
plan
AM: E, G, ABC, 3x80 SL, 3-4 Abläufe; 70 Parcour-Sprünge; (200-2x600-200) TL GA2; 2x10 Diagonalen lockere Grubensprünge; 15min Fußgymnastik im Sand, A · leichte Erkältung; (Plan war 4x600); 29 / 1:41 / 1:42 / 25.6
Sun · Mar 17 —
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Rest

W10 · Mar 4

Mon · Mar 4 Long - 10km (ca. 4:30/km) · Jumps
bullet
Plyometrics; 12km easy run; Strength
plan
AM: 12km lockerer DL GA1; 2x(30m Prellsprünge - 50m SpL - 30m Skipping); 10min. Stabilisation; 3x10 Zehenmuskeln (re-li); 10min. Fußgymnastik Sand, A; Schwimmen · ca. 4:30
gps
Running 9.8km · 4:31/km · HR 165 · cad 78 · 13:41 UTC · 10 laps · area 1542×3156m
lapmtimepaceHRcad
110004:274:27/km13879
210004:234:23/km16779
310004:264:26/km17178
410004:384:38/km16878
510004:314:31/km17277
610004:324:32/km16977
710004:434:43/km16477
810004:294:29/km16577
910004:274:27/km16977
108313:514:38/km16977
Tue · Mar 5 Strength
bullet
Warm-up; light strength circuit; 1km easy cool-down run
plan
AM: 3km lockeres EL, G; 45min. allg. Athletik; (ca. 3x8 Übungen: Rumpf, Arme; integrieren: 3x15 Kastenaufsteiger - geringe Last!); 1km lockeres AL
Wed · Mar 6 Track Workout - 3x400m (71/71/70, 1'P) + 3x600m (1:47/1:48/1:46, 3'P) + 3x300m (43/47/40.5, TP), SP 2'/4' · Drills - 4x50m hard
bullet
4x50m wickets; (3x400m, 3x600m, 3x300m) intervals
plan
AM: E, G, ABC, 3x80SL; 4x50 Wicket-Sprints (30-20); 60I2; (3x400 - 3x600 - 3x300) TL GA2; 10min. Fußgymnastik Sand; 15min. Turnerisches KT, A; 100 Medballwürfe, A · P: 1'/3'/TP; 71 / 71 / 70 / 1:47 / 1:48 / 1:46 /; SP: 2' / 4'; 43 / 47 / 40.5; ca. 70/1:45/49
Thu · Mar 7 —
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Rest
Fri · Mar 8 —
bullet
Strength; 4x8min tempo run; 3x100m easy strides
plan
AM: 4x8min. Tempo-DL, variable V; 10min. Stabilisation; 20min. Allg. Athletik; (Rumpf, Arme - mit 3x12 Bankdrücken (?kg)); 3x100 lockere NI · P: 2'; 1: 4:30, 2: 4:00, 3: Tempo Wechsel mit 7x30s hohes Tempo; 4: 4:20
Sat · Mar 9 Track Workout - 2x(8x200m) (34"/32", 100-200m TP, 5'SP)
bullet
2x(8x200m) intervals; Strength
plan
AM: E, G, 2x100SL, (30-40-50)sub; 100 Te-We-Spr.; 2x(8x200) TL GA2; 60I2; 10min. Fußgymnastik Sand; 15min. Turnerisches KT, A · Serie 1: 100m TP, ca. 34; Serie 2: 200m TP, ca. 32; SP; 5'
Sun · Mar 10 Steady - 4x8min (4:30/km, 2'P) · Strength
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Strength; 4x8min tempo run
plan
AM: 4x8min. Tempo-DL, variable V; 10min. Stabilisation; 20min. allg. Athletik; (Rumpf, Arme - mit 3x12 Bankdrücken (?kg)); 3x100 lockere NI · P: 2'; 1: 4:30, 2: 4:00, 3: Tempo Wechsel mit 7x30s hohes Tempo; 4: 4:20
gps
Running 8.2km · 4:28/km · HR 165 · cad 79 · 17:02 UTC · 19 laps · area 1094×2204m
lapmtimepaceHRcad
116118:034:60/km13777
219367:594:07/km17379
32131:024:51/km17177
417130"2:55/km16784
515131"3:25/km17480
615431"3:21/km18482
78631"6:00/km18378
811331"4:34/km18082
912131"4:16/km18580
1015331"3:23/km18283
119230"5:26/km18287
1218035"3:14/km18183
1311731"4:25/km18379
1413330"3:46/km18483
1510931"4:44/km18678
1616832"3:10/km18384
1715952"5:27/km18580
1818698:024:18/km18278
196533:495:51/km14153

W09 · Feb 26

Mon · Feb 26 Long - 10km (ca. 4:30/km)
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Strength; 10km easy run
plan
AM: 10km lockerer DL GA1; 10min. Stabilisation; 3x10 Zehenmuskeln (re-li); 10min. Fußgymnastik Sand, A; Schwimmen · [Zehenmuskeln]; ca. 4:30
Tue · Feb 27 Strength
bullet
Warm-up; light strength circuit; 1km easy cool-down run
plan
AM: 3km lockeres EL, G; 45min. allg. Athletik; (ca. 3x8 Übungen: Rumpf, Arme; integrieren: 3x30 1/3 Kniebeugen - geringe Last!); 1km lockeres AL
Wed · Feb 28 Track Workout - 3x200m + 5x500m + 3x200m (~33"/90", 100-200m TP, 4'SP) hard
bullet
(3x200m, 5x500m, 3x200m) intervals; Strength
plan
AM: E, G, ABC, 3x80SL; (30-40-50)sub, 1x50flieg. sub; (3x200, 5x500, 3x200) TL GA2; 10min. Fußgymnastik Sand; 15min. Turnerisches KT, A
Thu · Feb 29 —
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Rest
Fri · Mar 1 Steady - 5x6min (4:15/km, 2'P) · Strides
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Resisted sprint set; 5x6min tempo run; 3x100m easy strides
plan
AM: 5x6min. Tempo-DL, variable V; 10min. Stabilisation; 1x(50m AusS (10kg) - 40m Skipping - 40m SpL); 3x100 lockere NI · P: 2'
gps
Running 7.8km · 4:15/km · HR 168 · cad 81 · 17:16 UTC · 16 laps · area 1943×1880m
lapmtimepaceHRcad
113826:074:26/km13579
214726:024:06/km16981
310333"5:20/km18478
413130"3:49/km17985
510132"5:17/km18282
616134"3:31/km18183
714141"4:51/km17778
813232"4:02/km16685
99231"5:37/km17981
1013632"3:55/km18687
119232"5:48/km18777
1215331"3:23/km18385
1310431"4:58/km18781
1413556:034:28/km17078
1515916:083:51/km18582
166332:464:22/km16378
Sat · Mar 2 Track Workout - 3x1000m (ca. 3:05, 3'P) + 2x200m (ca. 26.5, 2'P, 6'SP) hard
bullet
3x1000m intervals; 2x200m fast reps; Strength
plan
AM: E, G, 2x100SL, 3x30sub; 60I2; 3x1000 TL GA2; 2x200 schnelle I3; 10min. Fußgymnastik Sand · P: 3', ca. 3:05, SP: 6'; ca. 26.5, P: 2'
Sun · Mar 3 —
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Rest

W08 · Feb 19

Mon · Feb 19 Swim
bullet
Warm-up; 45min easy swimming
plan
PM: Kompensationswoche; Lockeres EL-Programm, Dehnung, ABC; 45min. lockeres Schwimmen
Tue · Feb 20 —
bullet
Rest
Wed · Feb 21 Speed - 5x200m (ca. 32, 60"P) · Drills - 4x60m
bullet
Warm-up; 4x60m wickets; 5x200m easy reps; Plyometrics
plan
AM: 3km lockeres EL, G; ABC, 3 lockere SL; 4x60 Wicket-Sprints (30-30); 150I2; 5x200 lockere NI; Turnen, 150 Medball-Würfe, A · P: 60", ca. 32
Thu · Feb 22 —
bullet
Rest
Fri · Feb 23 Easy - 30min · Jumps
bullet
Jump circuit; Strength
plan
PM: 30min. lockerer DL, G, Stabilisation; 3x(30m Prellsprünge - 30m Skipping); 15min. Fußgymnastik Sand
Sat · Feb 24 Jumps · Strength · Strides - 6x100m
bullet
Warm-up; Plyometrics; Strength; 6x100m easy strides
plan
AM: 3km lockeres EL, G, 2 lockere SL; 30 Hürden_Sprünge; 30min. allg. Athletik (Rumpf, Arme); 6x100 lockere NI (100m Trabpause)
Sun · Feb 25 —
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Rest

W07 · Feb 12

Mon · Feb 12 Steady - 3x10min (4:30/4:00/4:30, 2'P) · Strength
bullet
Strength; 3-4x10min tempo run
plan
AM: 3…4x10min. Tempo-DL; G, 15min. Stabilisation; 20min. allg. Athletik; (Rumpf, Arme, lockere AusS KB); Schwimmen (DEUTLICH reduziert! - optional) · P: 2' /ca. 4:30 /4:00/4:30
gps
Running 7.5km · 4:29/km · HR 164 · cad 76 · 16:29 UTC · 4 laps · area 761×1109m
lapmtimepaceHRcad
1220010:014:33/km16078
2246010:044:06/km17278
3224410:044:29/km16678
46193:325:42/km14971
Tue · Feb 13 Track Workout - 100-250-200-150-100m (13/33/26/20/13, 2'P) hard
bullet
3x80m sprints; Strength
plan
AM: E, G, ABC, 3x80SL; 3 Abläufe vom 800m-Start; (100-250-200-150-100) TL GA2, WK-Geschwindigk.; 15min. Fußgymnastik im Sand · P:2'; ca. 13 / 33 / 26 / 20 / 13
Wed · Feb 14 Drills
bullet
Plyometrics; Strength; 2x100m easy strides; 10x100m easy strides
plan
AM: E, G, ABC, 2x100 lockere SL; 3 Abläufe; 10x100 lockere NI, Gehpausen; 15min. Fußgymnastik Sand; 50 Medball-Würfe
Thu · Feb 15 —
bullet
Rest
Fri · Feb 16 Pre-Meet
bullet
Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sat · Feb 17 🏁 800m 1:52.14 — hard
bullet
800m race (1:52.14)
plan
PM: DM LEIPZIG; 800 VL; 1:52,14 · 1:23,9
race
800m 1:52.14 () — Leipzig/GER
Sun · Feb 18 🏁 800m 1:49.32 — hard
bullet
800m race (1:49.32)
plan
PM: DM LEIPZIG; 800 F; 1:49,32 · 25,4 / 53,2 / 1:21,0
race
800m 1:49.32 () — Leipzig

W06 · Feb 5

Mon · Feb 5 Steady - 8km (ca. 4:30/km) · Jumps · Drills
bullet
Plyometrics; 8km easy run
plan
PM: 8 km lockerer DL GA1; G, 15min. Stabulisation; 2x(30m SpL - 10 lockere Einbeinspr. (re-li) -; 6 Hürdenspr.); 4 lockere Abläufe, A; Schwimmen (DEUTLICH reduziert! - optional) · ca. 4:30
Tue · Feb 6 Strength · Speed - 4x30m submax
bullet
Warm-up; 4x30m submax; Strength
plan
AM: 2km lockeres EL, G; 30min. allg. Athletik; 15min. spezielle Athletik: Turnen; 4x30 submax; 10min. AL
Wed · Feb 7 Track Workout - 5x200m + 2x1000m + 3x200m (32" · 3:10/3:09 · 31", P 200m TP/2'/3'/2') hard
bullet
Warm-up; interval set (5x200m, 1000m, 1000m, 3x200m); Plyometrics; Strength
plan
AM: 2km lockeres EL, G, 2x100SL; (30-40-50)sub; 100I2; (5x200-1000-1000-3x200)TL GA2, aerob, 60I2; 15min. Fußgymnastik; 150Medball-Würfe · 32.3 / 34.2 / 33.0 / 32.5 / 32.6; 200m TP / 2' / 3' / 2' / TP; 3:10 / 3:09; 33 / 3:10 / 31; 31.4 / 31.7 / 31.9
Thu · Feb 8 —
bullet
Rest
Fri · Feb 9 Track Workout - 2x(100-500-300-150) (12.0/62.8/49.3/17.4, 12.3/64.0/50/17.5, P 3'/4'/3') hard
bullet
3x100m strides; Strength
plan
AM: E, G, ABC, 3x100SL; 4 Abläufe 800m Start; 60I2; (100-500-300-150) TL GA2, variable V; 15min. Fußgymnastik; 10min. lockeres Austr. · 12.0 / 62.8 / 49.3 / 17.4; 12,3 / 64,0 / 50 / 17,5; (11.8 / 24.5 / 37.2 / 50.2); P: 3' / 4' / 3'
Sat · Feb 10 Steady - 7.5km (4:25/km, HF 167) · Track Workout - 5x200m (35", 100m TP) · Jumps
bullet
5x200m intervals; 8km easy run with progression
plan
AM: 8km lockerer DL GA1; (km 4 mit etwas höherer V - 4:15); Treppe: 1x(re-li-beidb-Skipping); 5x200 TL GA2 · ca. 4:30; 4:25 min/km HF 167; 100m TP / 35; 32 / 36 / 35 / 34 / 33; P: 26 / 28 / 24 / 24
gps
Running 7.5km · 4:29/km · HR 164 · cad 77 · 09:06 UTC · 8 laps · area 1319×2243m
lapmtimepaceHRcad
110004:294:29/km13878
210004:224:22/km16977
310004:264:26/km16577
410004:334:33/km16577
510004:224:22/km16777
610004:334:33/km16877
710004:264:26/km17378
84972:274:56/km16978
Sun · Feb 11 —
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Rest

W05 · Jan 29

Mon · Jan 29 Strength · Easy - 3km
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Strength; 3km easy run
plan
AM: 3km lockeres AL, G; 15min. Stabilisation; 15min. Athletik (nur Rumpf, Arme, Turnen); 15min. Fußgymnastik Sand; optional: Schwimmen (DEUTLICH reduziert!)
Tue · Jan 30 Track Workout - 10x200m (~32-33", TP)
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Plyometrics; 2x100m easy strides; 10x200m intervals
plan
AM: E, G, ABC; 2x100lockere SL, 3 Abläufe; 3x10 Parcour-Sprünge, 3x40m SpL; 80I2; 10x200 DL GA2; 5min. lockeres AL · TP, ca. 32 .. 33
Wed · Jan 31 Bike - 30min
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Strength; 30min easy bike
plan
PM: 30min. lockeres Radfahren; G, 15min. Stabilisation · RUHE oder
Thu · Feb 1 Pre-Meet
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Race preparation
plan
AM: Individuelle WK-Vorbereitung
Fri · Feb 2 🏁 800m 1:50.09 — hard
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800m race (1:50.09)
plan
AM: WK Erfurt; 800m; 1:50,09 · 12.9; 13.6; 26.5; 13.4; 39.9; 14.3; 54.2; 14; 68.2; 14; 1:22,2; 13.3; 1:35,5
race
800m 1:50.09 () — Erfurt
Sat · Feb 3 Easy - 6km (ca. 4:50/km) · Strides
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6km easy run; 8x100m easy strides
plan
AM: 6km lockeres AL GA1; G, ABC; 8x100 lockere NI · 14.3; ca. 4:50; Gehpausen
Sun · Feb 4 Steady - 10.5km (4:05/km)
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Rest
gps
Running 10.4km · 4:06/km · HR 174 · cad 80 · 11:05 UTC · 11 laps · area 2036×3812m
lapmtimepaceHRcad
110004:244:24/km13581
210004:014:01/km16680
310003:473:47/km16581
410003:593:59/km17481
510004:154:15/km17980
610003:563:56/km18480
710004:134:13/km18379
810004:064:06/km18380
910004:084:08/km18280
1010004:054:05/km18581
113451:294:18/km18180

W04 · Jan 22

Mon · Jan 22 Steady - 8km (4:30/km) · Jumps
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Drill circuit; Plyometrics; Strength; 8km easy run
plan
AM: 8km lockerer DL GA1; G, Dehnung, 15min. Stabilisation; 2x(30m Prellsprünge - 40mSpL - 30m Skipping); 4x10 Parcour-Sprünge; 150Medball-Würfe · ca. 4:30
gps
Running 8.1km · 4:31/km · HR 157 · cad 77 · 16:07 UTC · 9 laps · area 1421×1585m
lapmtimepaceHRcad
110004:274:27/km13277
210004:344:34/km16076
310004:254:25/km15876
410004:244:24/km16476
510004:364:36/km15977
610004:324:32/km15777
710004:354:35/km16077
810004:334:33/km16277
94616"5:48/km16177
Tue · Jan 23 Strength · Jumps · Strides
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Warm-up; Strength; 6x100m easy strides
plan
AM: 3km lockeres EL, G, Dehnung; 20 Diagonalen Grubensprünge; 30min. allg. Athletik (Rumpf, Arme); 6x100 lockere NI
gps
Running 2.8km · 5:10/km · HR 147 · cad 77 · 16:00 UTC · 3 laps · area 649×1451m
lapmtimepaceHRcad
110005:225:22/km13678
210005:075:07/km15177
37493:434:58/km15676
Wed · Jan 24 Track Workout - 6x200m (29.8/30.7/30.8/30.2/29.0/28.4, 200m TP) · Speed - 100-150-100m I2 (11.9/?/11.6) · Starts
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Block starts; 6x200m intervals
plan
AM: E, G, ABC, 3x80, 2 Abläufe; 3x15 Tiefstart (2s / 1m); (100-150-100)I2; 6x200 TL GA2, ca. 30, 200m TP; 15min. Fußgymnastik Sand · 11.9 / ? / 11.6; 29.8 /30.7 /30.8 /30.2 /29.0 /28.4
Thu · Jan 25 —
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Rest
Fri · Jan 26 Pre-Meet
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Race preparation
plan
AM: Individuelle WK-Vorbereitung
Sat · Jan 27 Race - 400m 49.15 (DQ — lane), NLV Hannover (no splits) hard
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400m race
plan
PM: NLV Hannover; 400m; 49.15
Sun · Jan 28 🏁 200m 22.99 — hard
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200m race
plan
PM: NLV Hannover; 200m; 22.99
race
200m 22.99 () — Hannover

W03 · Jan 15

Mon · Jan 15 Easy - 7.5km (4:45/km) · Jumps
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Plyometrics; 8km easy run; 2x50m sprints
plan
AM: 8km DL GA1; G, Dehnung; 3x10 Parcour-Sprünge; 2x50m SpL (locker); 100Medball-Würfe; Schwimmen (DEUTLICH reduziert!) · ca. 4:25
gps
Running 7.4km · 4:43/km · HR 158 · cad 77 · 16:23 UTC · 8 laps · area 1074×2314m
lapmtimepaceHRcad
110004:254:25/km14879
210004:284:28/km16179
310004:484:48/km16477
410004:504:50/km16176
510004:484:48/km15776
610004:424:42/km15777
710004:594:59/km15577
83511:384:39/km15877
Tue · Jan 16 Strength
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Warm-up; Strength; easy cool-down run
plan
PM: 10min. lockeres EL, G; 15min. Stabilisation; 30min. allg. Athletik (Rumpf, Arme); 10min. lockeres AL
Wed · Jan 17 Speed - 3x(5x50m) submax (indoor 60m)
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4x50m I2
plan
AM: E, G, ABC, 3x80SL, 3x20sub; 3x20 Tiefstart (2s/1m); 4x50I2, Gehpause; (200-600-150)TL GA2; 100Medball-Würfe; Alternativ (Schnee): 3x(5x50)subm · P:3'
Thu · Jan 18 Steady - 8km 4:30/km
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Warm-up; 12x200m intervals; pit jump diagonals; Strength
plan
AM: 2km EL, G, 2x100SL, 3 Abläufe; 12x200 TL GA2; 2x14 Diagonalen Grubensprünge; 15min. allg. Athletik (Rumpf, Arme); 10min. lockeres AL; Alternativ (Schnee): 8km DL GA1, ca. 4:30 · ca. 35 / 100m Trabpause
Fri · Jan 19 —
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Rest
Sat · Jan 20 Track Workout - 300m-200m-150m-100m (35.4/23.5/18.1/11.7, P 8'/5'/4') · Speed - 3x30m flying (3.12) + starts hard
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Flying sprints + starts; 3x100m strides; Strength
plan
AM: E, G, ABC, 3x100SL, 2Abläufe; 3x30 flieg. (2sub/1max), 3x15 Tiefstart Kurve; 80I2 (VB); (300max-200-150-100)I1/I2; 15min. Fußgymnastik Sand; 3x100 lockere NI, A · Halle; 3.12; P: (8-5-4)'; 35.4 / 23.5 / 18.1 / 11.7
Sun · Jan 21 —
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Rest

W02 · Jan 8

Mon · Jan 8 Swim - 45min + 20min aqua · Easy - 3km 4:40/km · Jumps
gps
Running 3.1km · 5:48/km · HR 150 · cad 73 · 15:32 UTC · 4 laps · area 2235×968m
lapmtimepaceHRcad
110004:524:52/km13977
210004:444:44/km16076
310004:314:31/km16477
41033:5437:52/km13760
Wed · Jan 10 Steady - 12km 4:20/km · Bike - 20min · Strength
gps
Running 12km · 4:22/km · HR 166 · cad 78 · 16:33 UTC · 12 laps · area 3845×2230m
lapmtimepaceHRcad
110004:264:26/km13378
210004:184:18/km17078
310004:214:21/km16877
410004:134:13/km17177
510004:254:25/km17177
610004:274:27/km16377
710004:314:31/km16377
810004:214:21/km16778
910004:214:21/km16778
1010004:224:22/km17178
1110004:114:11/km17380
1210004:234:23/km17478

W01 · Jan 1

Mon · Jan 1 Track Workout - 2x(5x400m) (68-70", 200m TP, 7'SP) hard
gps
Running 1.5km · 5:21/km · HR 140 · cad 77 · 15:32 UTC · 2 laps · area 1061×152m
lapmtimepaceHRcad
110005:005:00/km13578
25223:096:02/km14976
gps
Running 0.4km · 5:29/km · HR 100 · cad 79 · 15:40 UTC · 1 laps · area 398×73m
lapmtimepaceHRcad
14162:175:29/km10079
gps
Running 5.1km · 4:30/km · HR 151 · cad 80 · 16:05 UTC · 18 laps · area 593×100m
lapmtimepaceHRcad
12451:145:02/km11184
22281:236:04/km12479
33971:133:04/km13884
41991:166:22/km15878
54041:163:08/km14883
62341:266:08/km16577
73971:153:09/km15684
8721:5526:37/km13456
93961:112:59/km12680
102301:236:01/km12978
114011:153:07/km13884
122041:166:13/km16679
134041:153:06/km16285
142241:286:33/km17079
153951:163:12/km17885
162041:216:37/km18282
174061:153:05/km17885
18258"5:20/km19082
Fri · Jan 5 Steady - 9.5km 4:30/km · Bike - 20min · Strength · Jumps
gps
Running 9.5km · 4:29/km · HR 163 · cad 78 · 16:03 UTC · 10 laps · area 3212×1328m
lapmtimepaceHRcad
110004:314:31/km13978
210004:384:38/km16378
310004:164:16/km17078
410004:184:18/km16978
510005:015:01/km15976
610004:284:28/km16378
710004:264:26/km16678
810004:224:22/km16778
910004:224:22/km17178
104782:124:36/km16979
Sat · Jan 6 Track Workout - 2x(8x200m) (~30", 200m TP, 4'SP) · Easy - 4km 4:50/km hard
gps
Running 0.2km · 5:35/km · HR 116 · cad 79 · 10:55 UTC · 1 laps · area 203×39m
lapmtimepaceHRcad
12151:125:35/km11679
gps
Running 0.2km · 4:54/km · HR 132 · cad 79 · 10:57 UTC · 1 laps · area 200×44m
lapmtimepaceHRcad
12181:044:54/km13279
gps
Running 4km · 4:48/km · HR 155 · cad 78 · 17:18 UTC · 4 laps · area 1605×603m
lapmtimepaceHRcad
110004:534:53/km13878
210004:424:42/km16478
310004:444:44/km16479
49564:414:54/km15578