Raw Sources 2025
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.
W01 · Dec 29
Mon · Dec 29 —
- bullet
- (noted rest)
Tue · Dec 30 Easy - 7km 5:35/km
- bullet
- 7km 8:08 / km
- gps
-
Running 6.9km · 8:09/km · HR 126 · cad 73 · 14:04 UTC · 7 laps · area 1546×999m
lap m time pace HR cad 1 1000 5:48 5:48/km 132 80 2 1000 5:30 5:30/km 146 80 3 1000 11:52 11:52/km 115 69 4 1000 10:54 10:54/km 125 65 5 1000 11:44 11:44/km 113 58 6 1000 5:33 5:33/km 137 79 7 920 5:00 5:26/km 141 79
Wed · Dec 31 —
- bullet
- (noted rest)
W52 · Dec 22
Mon · Dec 22 —
- bullet
- (noted rest)
Tue · Dec 23 Easy - 6.5km 5:25/km
- bullet
- 6.5km 8:05 / km
- gps
-
Running 6.7km · 8:05/km · HR 125 · cad 73 · 14:18 UTC · 7 laps · area 1521×979m
lap m time pace HR cad 1 1000 5:30 5:30/km 138 81 2 1000 5:43 5:43/km 148 80 3 1000 11:15 11:15/km 123 72 4 1000 11:40 11:40/km 108 61 5 1000 11:17 11:17/km 101 63 6 1000 5:13 5:13/km 156 77 7 716 3:39 5:06/km 155 78
Wed · Dec 24 —
- bullet
- (noted rest)
Thu · Dec 25 —
- bullet
- (noted rest)
Fri · Dec 26 Fartlek - ~5x1km (4:40/km) w/ float · WU+CD hard
- bullet
- 13.5km 6:28 / km
- gps
-
Running 13.3km · 6:28/km · HR 142 · cad 77 · 14:30 UTC · 14 laps · area 924×1104m
lap m time pace HR cad 1 1000 5:37 5:37/km 137 81 2 1000 5:58 5:58/km 144 81 3 1000 12:24 12:24/km 120 64 4 1000 4:37 4:37/km 153 84 5 1000 4:57 4:57/km 166 82 6 1000 7:02 7:02/km 130 70 7 1000 4:32 4:32/km 153 84 8 1000 7:00 7:00/km 136 73 9 1000 4:56 4:56/km 163 83 10 1000 7:22 7:22/km 149 70 11 1000 4:32 4:32/km 161 85 12 1000 8:54 8:54/km 137 67 13 1000 6:00 6:00/km 147 79 14 248 1:43 6:55/km 139 75
Sat · Dec 27 —
- bullet
- (noted rest)
Sun · Dec 28 Fartlek - 18x1min (3:35/km, 1'P) hard
- bullet
- 17km 5:01 / km
- gps
-
Running 16.8km · 5:01/km · HR 152 · cad 83 · 13:05 UTC · 37 laps · area 5173×4861m
lap m time pace HR cad 1 2918 16:23 5:37/km 142 80 2 274 1:00 3:39/km 132 84 3 186 1:00 5:23/km 149 82 4 280 1:00 3:34/km 169 86 5 190 1:00 5:16/km 171 81 6 277 1:00 3:37/km 168 85 7 196 1:00 5:06/km 169 80 8 282 1:00 3:33/km 167 85 9 186 1:00 5:23/km 177 81 10 281 1:00 3:34/km 169 85 11 198 1:00 5:03/km 166 80 12 285 1:00 3:31/km 150 89 13 188 1:00 5:19/km 148 81 14 291 1:00 3:26/km 172 85 15 207 1:00 4:50/km 173 81 16 274 1:00 3:39/km 168 86 17 186 1:00 5:23/km 169 80 18 279 1:00 3:35/km 164 87 19 203 1:00 4:56/km 170 81 20 297 1:00 3:22/km 163 88 21 195 1:00 5:08/km 167 81 22 247 1:00 4:03/km 166 85 23 184 1:00 5:26/km 170 81 24 275 1:00 3:38/km 171 85 25 198 1:00 5:03/km 172 81 26 276 1:00 3:37/km 174 87 27 215 1:00 4:39/km 177 81 28 290 1:00 3:27/km 180 87 29 202 1:00 4:57/km 175 81 30 285 1:00 3:31/km 172 85 31 194 1:00 5:09/km 171 81 32 297 1:00 3:22/km 173 86 33 207 1:00 4:50/km 175 81 34 290 1:00 3:27/km 173 86 35 184 1:00 5:26/km 170 81 36 388 1:28 3:47/km 180 87 37 5390 32:29 6:02/km 140 75
W51 · Dec 15
Mon · Dec 15 Easy - 4km 6:00/km · Easy - 8km 8:15/km
- bullet
- 4km 6:01 / km; 8km 8:16 / km
- gps
-
Running 4km · 6:01/km · HR 145 · cad 81 · 06:41 UTC · 5 laps · area 837×1319m
lap m time pace HR cad 1 1000 5:25 5:25/km 132 82 2 1000 7:40 7:40/km 149 79 3 1000 5:48 5:48/km 159 81 4 1000 5:10 5:10/km 138 81 5 27 9" 5:33/km 144 80 - gps
-
Running 8.1km · 8:16/km · HR 120 · cad 74 · 14:04 UTC · 9 laps · area 1367×1442m
lap m time pace HR cad 1 1000 5:48 5:48/km 127 82 2 1000 5:48 5:48/km 155 81 3 1000 5:35 5:35/km 144 79 4 1000 14:39 14:39/km 114 68 5 1000 11:36 11:36/km 101 62 6 1000 11:46 11:46/km 102 62 7 1000 5:54 5:54/km 126 77 8 1000 5:10 5:10/km 143 79 9 68 24" 5:53/km 153 80
Tue · Dec 16 Fartlek - 3x (30-60-90-60-30s on/off, 3:10/km) hard
- bullet
- 10km 5:06 / km
- gps
-
Running 10km · 5:06/km · HR 157 · cad 84 · 14:23 UTC · 32 laps · area 692×4568m
lap m time pace HR cad 1 2566 15:06 5:53/km 136 79 2 155 30" 3:14/km 136 97 3 107 30" 4:40/km 141 85 4 316 1:00 3:10/km 149 90 5 201 1:00 4:59/km 152 81 6 480 1:30 3:08/km 174 90 7 294 1:30 5:06/km 172 80 8 334 1:00 2:60/km 164 90 9 184 1:00 5:26/km 160 80 10 166 30" 3:01/km 173 90 11 89 30" 5:37/km 176 81 12 160 30" 3:08/km 180 89 13 96 30" 5:13/km 185 81 14 317 1:00 3:09/km 185 88 15 193 1:00 5:11/km 185 80 16 446 1:30 3:22/km 184 86 17 262 1:30 5:44/km 182 79 18 302 1:00 3:19/km 179 87 19 176 1:00 5:41/km 183 80 20 150 30" 3:20/km 180 87 21 95 30" 5:16/km 183 80 22 156 30" 3:12/km 173 87 23 86 30" 5:49/km 186 80 24 301 1:00 3:19/km 188 87 25 164 1:00 6:06/km 187 80 26 450 1:30 3:20/km 186 87 27 263 1:30 5:42/km 186 80 28 315 1:00 3:10/km 182 87 29 178 1:00 5:37/km 189 79 30 168 30" 2:59/km 187 89 31 54 30" 9:16/km 192 84 32 793 9:02 11:23/km 134 60
Wed · Dec 17 Easy - 4km 6:10/km
- bullet
- 4km 6:08 / km
- gps
-
Running 4.2km · 6:08/km · HR 139 · cad 79 · 08:27 UTC · 5 laps · area 754×1322m
lap m time pace HR cad 1 1000 6:07 6:07/km 127 80 2 1000 7:05 7:05/km 143 79 3 1000 6:07 6:07/km 146 79 4 1000 5:20 5:20/km 142 79 5 223 1:16 5:41/km 130 79
Thu · Dec 18 —
- bullet
- 0km
- gps
-
Running 0.2km · 9:26/km · HR 127 · cad 65 · 14:26 UTC · 1 laps · area 112×162m
lap m time pace HR cad 1 205 1:56 9:26/km 127 65
Fri · Dec 19 Easy - 4km 6:10/km
- bullet
- 4km 6:09 / km
- gps
-
Running 4.1km · 6:09/km · HR 140 · cad 80 · 09:41 UTC · 5 laps · area 835×1333m
lap m time pace HR cad 1 1000 5:41 5:41/km 128 83 2 1000 8:06 8:06/km 143 79 3 1000 5:48 5:48/km 150 81 4 1000 4:59 4:59/km 139 79 5 52 20" 6:25/km 138 79
Sat · Dec 20 Fartlek - 10x3min (3:35/km, 1'P) hard
- bullet
- 14.5km 4:26 / km
- gps
-
Running 14.3km · 4:26/km · HR 165 · cad 82 · 10:57 UTC · 22 laps · area 895×6271m
lap m time pace HR cad 1 2436 13:48 5:40/km 142 77 2 821 3:00 3:39/km 146 84 3 200 1:00 5:00/km 175 81 4 829 3:00 3:37/km 170 86 5 210 1:00 4:46/km 175 81 6 829 3:00 3:37/km 175 86 7 190 1:00 5:16/km 177 80 8 817 3:00 3:40/km 171 85 9 190 1:00 5:16/km 160 80 10 822 3:00 3:39/km 169 85 11 177 1:00 5:39/km 158 80 12 822 3:00 3:39/km 168 85 13 194 1:00 5:09/km 180 79 14 837 3:00 3:35/km 186 86 15 201 1:00 4:59/km 188 80 16 821 3:00 3:39/km 187 85 17 175 1:00 5:43/km 187 79 18 860 3:00 3:29/km 190 86 19 185 1:00 5:24/km 190 80 20 898 3:00 3:20/km 193 87 21 151 1:00 6:37/km 188 79 22 1669 9:47 5:52/km 155 77
Sun · Dec 21 —
- bullet
- (noted rest)
W50 · Dec 8
Mon · Dec 8 —
- bullet
- (noted rest)
Tue · Dec 9 —
- bullet
- (noted rest)
Wed · Dec 10 Steady - 10km 4:25/km
- bullet
- 10.5km 4:25 / km
- gps
-
Running 10.3km · 4:25/km · HR 167 · cad 80 · 20:06 UTC · 11 laps · area 1993×3598m
lap m time pace HR cad 1 1000 4:24 4:24/km 140 80 2 1000 4:13 4:13/km 163 80 3 1000 4:18 4:18/km 165 80 4 1000 4:39 4:39/km 171 79 5 1000 4:32 4:32/km 173 80 6 1000 4:24 4:24/km 172 80 7 1000 4:15 4:15/km 173 79 8 1000 4:16 4:16/km 167 79 9 1000 4:22 4:22/km 173 80 10 1000 4:37 4:37/km 175 80 11 342 1:41 4:55/km 171 78
Thu · Dec 11 —
- bullet
- (noted rest)
Fri · Dec 12 —
- bullet
- (noted rest)
Sat · Dec 13 —
- bullet
- (noted rest)
Sun · Dec 14 Long - 8km 4:55/km
- bullet
- 8km 4:53 / km
- gps
-
Running 8km · 4:54/km · HR 155 · cad 80 · 10:10 UTC · 9 laps · area 3185×1528m
lap m time pace HR cad 1 1000 5:39 5:39/km 140 80 2 1000 4:55 4:55/km 159 81 3 1000 4:42 4:42/km 163 81 4 1000 4:41 4:41/km 162 80 5 1000 4:35 4:35/km 153 79 6 1000 4:48 4:48/km 154 79 7 1000 4:46 4:46/km 160 79 8 1000 5:00 5:00/km 155 79 9 12 6" — 137 78
W48 · Nov 24
Mon · Nov 24 —
- bullet
- (noted rest)
Tue · Nov 25 —
- bullet
- (noted rest)
Wed · Nov 26 —
- bullet
- (noted rest)
Thu · Nov 27 —
- bullet
- (noted rest)
Fri · Nov 28 —
- bullet
- (noted rest)
Sat · Nov 29 —
- bullet
- (noted rest)
Sun · Nov 30 Long - 9km 4:30/km
- bullet
- 9km 4:31 / km
W47 · Nov 17
Mon · Nov 17 Easy - 4km 5:55/km · Drills · Speed
- bullet
- 4km 5:57 / km; 2.5km 5:19 / km
- gps
-
Running 4.2km · 5:57/km · HR 131 · cad 79 · 12:42 UTC · 5 laps · area 931×662m
lap m time pace HR cad 1 1000 5:49 5:49/km 125 80 2 1000 5:10 5:10/km 141 80 3 1000 5:40 5:40/km 141 80 4 1000 7:13 7:13/km 119 77 5 196 1:07 5:42/km 135 80 - gps
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Running 2.6km · 5:19/km · HR 141 · cad 79 · 21:17 UTC · 3 laps · area 160×309m
lap m time pace HR cad 1 1000 5:36 5:36/km 132 80 2 1000 5:06 5:06/km 146 79 3 642 3:22 5:15/km 148 79
Tue · Nov 18 Track Workout - 2x1600m (5'20") hard
- bullet
- 7km 4:43 / km
- gps
-
Running 7km · 4:43/km · HR 157 · cad 78 · 12:59 UTC · 5 laps · area 75×157m
lap m time pace HR cad 1 1827 10:23 5:41/km 152 79 2 1602 5:14 3:16/km 154 87 3 54 1:27 26:51/km 162 56 4 1599 5:23 3:22/km 173 87 5 1898 10:28 5:31/km 155 79
Wed · Nov 19 —
- bullet
- (noted rest)
Thu · Nov 20 —
- bullet
- 3km 8:29 / km
- gps
-
Running 2.8km · 8:29/km · HR 137 · cad 75 · 21:34 UTC · 3 laps · area 1078×402m
lap m time pace HR cad 1 1000 5:04 5:04/km 136 80 2 1000 10:21 10:21/km 150 74 3 815 8:27 10:22/km 122 71
Fri · Nov 21 —
- bullet
- (noted rest)
Sat · Nov 22 —
- bullet
- (noted rest)
Sun · Nov 23 Long - 9km 4:30/km
- bullet
- 9km 4:31 / km
- gps
-
Running 9km · 4:31/km · HR 165 · cad 80 · 22:19 UTC · 9 laps · area 1620×2011m
lap m time pace HR cad 1 1000 4:58 4:58/km 131 81 2 1000 4:43 4:43/km 164 81 3 1000 4:29 4:29/km 166 80 4 1000 4:35 4:35/km 167 80 5 1000 4:32 4:32/km 169 80 6 1000 4:32 4:32/km 170 79 7 1000 4:29 4:29/km 169 80 8 1000 4:23 4:23/km 172 80 9 1000 4:02 4:02/km 178 81
W46 · Nov 10
Mon · Nov 10 —
- bullet
- (noted rest)
Tue · Nov 11 Fartlek - 16x1min (3:45/km, 1'P) hard
- bullet
- 11km 6:19 / km
- gps
-
Running 10.9km · 6:18/km · HR 155 · cad 79 · 21:33 UTC · 22 laps · area 32×4577m
lap m time pace HR cad 1 6154 47:22 7:42/km 143 72 2 338 1:00 2:58/km 150 90 3 213 1:00 4:42/km 164 81 4 336 1:00 2:59/km 179 88 5 217 1:00 4:36/km 183 81 6 339 1:00 2:57/km 192 88 7 217 1:00 4:36/km 193 81 8 310 1:00 3:14/km 192 86 9 191 1:00 5:14/km 192 79 10 304 1:00 3:17/km 190 86 11 189 1:00 5:17/km 192 80 12 291 1:00 3:26/km 190 86 13 183 1:00 5:28/km 190 80 14 307 1:00 3:15/km 191 86 15 177 1:00 5:39/km 193 79 16 296 1:00 3:23/km 191 86 17 126 1:00 7:56/km 192 77 18 323 1:00 3:06/km 188 88 19 59 1:00 16:57/km 185 54 20 128 1:00 7:49/km 154 67 21 137 1:00 7:18/km 153 78 22 43 1:15 29:04/km 147 52
Wed · Nov 12 Steady - 8km 4:50/km
- bullet
- 8km 4:51 / km
- gps
-
Running 8km · 4:51/km · HR 163 · cad 78 · 21:35 UTC · 9 laps · area 4553×3227m
lap m time pace HR cad 1 1000 5:01 5:01/km 134 78 2 1000 4:51 4:51/km 160 79 3 1000 4:53 4:53/km 164 78 4 1000 4:54 4:54/km 165 78 5 1000 4:52 4:52/km 172 80 6 1000 4:52 4:52/km 171 78 7 1000 4:47 4:47/km 170 78 8 1000 4:38 4:38/km 172 78 9 34 12" 5:53/km 167 78
Thu · Nov 13 Easy - 3km 5:10/km · Spinbike - 30min · Strides
- bullet
- Cross-training 31min; 3.5km 5:12 / km
- gps
-
Biking 0km · 0:00/km · HR 136 · 13:27 UTC · 1 laps
lap m time pace HR cad 1 0 31:09 — 136 — - gps
-
Running 3.3km · 5:12/km · HR 150 · cad 79 · 21:20 UTC · 4 laps · area 160×173m
lap m time pace HR cad 1 1000 5:23 5:23/km 133 80 2 1000 5:08 5:08/km 150 79 3 1000 5:04 5:04/km 162 78 4 280 1:29 5:18/km 166 78
Fri · Nov 14 Fartlek - 8x3min (3:25/km, 1'P) hard
- bullet
- 10.5km 4:47 / km
- gps
-
Running 10.4km · 4:47/km · HR 166 · cad 81 · 14:10 UTC · 17 laps · area 9201×74m
lap m time pace HR cad 1 863 3:00 3:29/km 134 85 2 185 1:00 5:24/km 166 80 3 878 3:00 3:25/km 172 85 4 196 1:00 5:06/km 179 82 5 889 3:00 3:22/km 178 85 6 202 1:00 4:57/km 183 80 7 889 3:00 3:22/km 185 85 8 191 1:00 5:14/km 184 80 9 872 3:00 3:26/km 185 85 10 194 1:00 5:09/km 184 80 11 881 3:00 3:24/km 187 84 12 179 1:00 5:35/km 185 80 13 850 3:00 3:32/km 186 84 14 194 1:00 5:09/km 186 80 15 898 3:00 3:20/km 191 85 16 49 1:00 20:24/km 186 62 17 2008 17:45 8:50/km 144 74
Sat · Nov 15 —
- bullet
- (noted rest)
Sun · Nov 16 Long - 11km 5:00/km
- bullet
- 11km 5:00 / km
- gps
-
Running 11km · 5:00/km · HR 151 · cad 80 · 13:19 UTC · 2 laps · area 9412×72m
lap m time pace HR cad 1 6619 32:48 4:57/km 149 80 2 4392 22:17 5:04/km 153 79
W45 · Nov 3
Mon · Nov 3 Easy - 4.5km 5:15/km · Drills · Speed
- bullet
- 1.5km warmup / 3km 5:22 / km; 3km 5:07 / km
- gps
-
Running 1.5km · 4:56/km · HR 136 · cad 80 · 12:19 UTC · 2 laps · area 1087×377m
lap m time pace HR cad 1 1000 4:51 4:51/km 133 81 2 451 2:18 5:06/km 142 79 - gps
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Running 3km · 5:22/km · HR 132 · cad 80 · 12:44 UTC · 4 laps · area 1438×657m
lap m time pace HR cad 1 1000 5:30 5:30/km 124 81 2 1000 5:26 5:26/km 133 80 3 1000 5:07 5:07/km 138 80 4 35 13" 6:11/km 141 80 - gps
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Running 2.8km · 5:07/km · HR 149 · cad 78 · 21:17 UTC · 3 laps · area 195×225m
lap m time pace HR cad 1 1000 5:18 5:18/km 152 79 2 1000 4:59 4:59/km 145 78 3 843 4:17 5:05/km 150 78
Tue · Nov 4 Track Workout - 3x1000m (3'20", 1'30"P) hard
- bullet
- 8.5km 5:07 / km
- gps
-
Running 8.3km · 5:06/km · HR 153 · cad 78 · 12:56 UTC · 7 laps · area 80×157m
lap m time pace HR cad 1 5 8" — 98 — 2 996 3:21 3:22/km 132 87 3 49 1:31 30:57/km 156 54 4 1002 3:17 3:17/km 168 87 5 46 1:31 32:58/km 162 74 6 993 3:19 3:20/km 168 87 7 5188 29:09 5:37/km 151 77
Wed · Nov 5 Easy - 5km 5:05/km
- bullet
- 5km 5:04 / km
- gps
-
Running 4.9km · 5:04/km · HR 143 · cad 80 · 21:28 UTC · 5 laps · area 1180×1287m
lap m time pace HR cad 1 1000 5:17 5:17/km 120 81 2 1000 5:08 5:08/km 148 80 3 1000 4:52 4:52/km 150 81 4 1000 5:04 5:04/km 149 80 5 905 4:32 5:01/km 151 79
Thu · Nov 6 Easy - 6.5km 4:50/km
- bullet
- 6.5km 4:50 / km
- gps
-
Running 6.6km · 4:50/km · HR 152 · cad 80 · 23:33 UTC · 7 laps · area 1540×2127m
lap m time pace HR cad 1 1000 5:05 5:05/km 134 81 2 1000 4:48 4:48/km 149 80 3 1000 4:38 4:38/km 160 80 4 1000 4:44 4:44/km 152 80 5 1000 4:34 4:34/km 150 80 6 1000 4:45 4:45/km 163 79 7 566 3:09 5:34/km 158 81
Fri · Nov 7 Fartlek - 3x3min + 4x2min + 4x1min (on/off, 3:30/km) hard
- bullet
- 3km 5:10 / km / 3km 4:37 / km; 11.5km 4:27 / km
- gps
-
Running 2.8km · 5:09/km · HR 138 · cad 80 · 14:04 UTC · 3 laps · area 852×603m
lap m time pace HR cad 1 1000 5:26 5:26/km 132 81 2 1000 5:11 5:11/km 140 80 3 761 3:37 4:45/km 146 80 - gps
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Running 3.2km · 4:37/km · HR 152 · cad 80 · 22:10 UTC · 4 laps · area 357×572m
lap m time pace HR cad 1 1000 4:41 4:41/km 127 82 2 1000 4:31 4:31/km 160 80 3 1000 4:31 4:31/km 166 80 4 186 1:00 5:23/km 168 79 - gps
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Running 11.6km · 4:27/km · HR 161 · cad 82 · 22:40 UTC · 24 laps · area 357×580m
lap m time pace HR cad 1 0 22" — 81 — 2 869 3:01 3:28/km 113 86 3 564 3:00 5:19/km 154 79 4 878 3:00 3:25/km 160 85 5 572 3:00 5:15/km 170 80 6 863 3:00 3:29/km 169 85 7 595 3:01 5:04/km 168 79 8 562 2:01 3:35/km 172 84 9 393 2:01 5:08/km 165 80 10 583 2:02 3:29/km 163 84 11 383 2:01 5:16/km 166 79 12 552 2:04 3:45/km 168 83 13 389 2:01 5:11/km 173 80 14 580 2:01 3:29/km 169 82 15 370 1:59 5:22/km 166 79 16 307 1:01 3:19/km 164 86 17 171 1:00 5:51/km 177 79 18 307 1:01 3:19/km 174 85 19 192 1:00 5:13/km 177 81 20 302 1:01 3:22/km 173 86 21 200 1:01 5:05/km 173 79 22 313 1:01 3:15/km 169 86 23 192 1:00 5:13/km 180 79 24 1420 8:46 6:10/km 150 78
Sat · Nov 8 —
- bullet
- (noted rest)
Sun · Nov 9 —
- bullet
- (noted rest)
W44 · Oct 27
Mon · Oct 27 Easy - 8km 5:20/km · Drills · Speed
- bullet
- 8km 5:20 / km; 2.5km 6:05 / km
- gps
-
Running 8km · 5:20/km · HR 135 · cad 80 · 11:43 UTC · 8 laps · area 1537×2158m
lap m time pace HR cad 1 1000 5:42 5:42/km 109 80 2 1000 5:32 5:32/km 132 80 3 1000 5:22 5:22/km 134 80 4 1000 5:04 5:04/km 137 80 5 1000 5:17 5:17/km 138 80 6 1000 5:13 5:13/km 144 79 7 1000 5:16 5:16/km 145 79 8 1000 5:13 5:13/km 142 79 - gps
-
Running 2.4km · 6:06/km · HR 129 · cad 78 · 20:17 UTC · 3 laps · area 175×298m
lap m time pace HR cad 1 1000 7:09 7:09/km 119 78 2 1000 5:18 5:18/km 141 78 3 437 2:24 5:30/km 133 78
Tue · Oct 28 Fartlek - 4x (30-60-90-60-30s on/off, 3:05/km) hard
- bullet
- 9.5km 3:55 / km
- gps
-
Running 9.5km · 3:55/km · HR 168 · cad 84 · 12:00 UTC · 41 laps · area 110×169m
lap m time pace HR cad 1 0 11" — — — 2 158 31" 3:16/km 91 90 3 109 30" 4:35/km 98 84 4 348 1:02 2:58/km 107 88 5 203 59" 4:51/km 141 81 6 510 1:32 3:00/km 173 86 7 320 1:29 4:38/km 176 81 8 361 1:03 2:55/km 170 88 9 211 58" 4:35/km 176 81 10 184 32" 2:54/km 174 85 11 108 28" 4:19/km 178 83 12 193 34" 2:56/km 172 88 13 109 30" 4:35/km 172 82 14 324 1:02 3:11/km 180 89 15 190 58" 5:05/km 178 81 16 463 1:30 3:14/km 174 88 17 297 1:31 5:06/km 173 81 18 321 1:00 3:07/km 164 89 19 177 54" 5:05/km 174 80 20 170 30" 2:56/km 165 88 21 83 28" 5:37/km 169 83 22 166 31" 3:07/km 167 88 23 103 31" 5:01/km 167 82 24 290 58" 3:20/km 161 87 25 186 1:00 5:23/km 173 80 26 495 1:31 3:04/km 164 87 27 269 1:30 5:35/km 170 80 28 330 1:00 3:02/km 167 88 29 178 1:00 5:37/km 173 81 30 165 29" 2:56/km 169 90 31 102 30" 4:54/km 170 83 32 161 31" 3:13/km 175 90 33 90 29" 5:22/km 179 83 34 326 1:00 3:04/km 183 89 35 177 1:00 5:39/km 181 80 36 503 1:32 3:03/km 178 88 37 252 1:28 5:49/km 175 79 38 348 1:00 2:52/km 167 88 39 183 1:00 5:28/km 177 81 40 198 32" 2:42/km 178 90 41 151 1:33 10:16/km 163 63
Wed · Oct 29 Steady - 10km 5:05/km
- bullet
- 10km 5:04 / km
- gps
-
Running 10km · 5:04/km · HR 143 · cad 80 · 11:47 UTC · 11 laps · area 5091×3225m
lap m time pace HR cad 1 1000 5:52 5:52/km 132 81 2 1000 5:16 5:16/km 128 79 3 1000 5:04 5:04/km 139 80 4 1000 4:58 4:58/km 146 81 5 1000 4:52 4:52/km 148 80 6 1000 4:53 4:53/km 149 81 7 1000 4:59 4:59/km 147 79 8 1000 4:58 4:58/km 152 80 9 1000 4:57 4:57/km 149 80 10 1000 4:54 4:54/km 146 80 11 19 7" — 150 79
Thu · Oct 30 Easy - 3.5km 4:45/km
- bullet
- 3.5km 4:45 / km
- gps
-
Running 3.4km · 4:45/km · HR 145 · cad 79 · 20:19 UTC · 4 laps · area 162×207m
lap m time pace HR cad 1 1000 4:54 4:54/km 127 79 2 1000 4:35 4:35/km 153 79 3 1000 4:34 4:34/km 154 78 4 421 2:11 5:11/km 152 78
Fri · Oct 31 Fartlek - 10min + 2x5min + 3x3min (~3:25/km) hard
- bullet
- 10km 3:43 / km
- gps
-
Running 9.8km · 3:43/km · HR 168 · cad 82 · 13:09 UTC · 12 laps · area 14×9413m
lap m time pace HR cad 1 2978 10:01 3:22/km 160 86 2 368 1:59 5:23/km 165 79 3 1473 5:02 3:25/km 167 86 4 181 59" 5:26/km 173 80 5 1442 5:00 3:28/km 169 85 6 389 2:00 5:08/km 174 80 7 882 3:05 3:30/km 167 85 8 177 57" 5:22/km 177 80 9 835 3:02 3:38/km 179 84 10 171 1:00 5:51/km 174 80 11 856 3:03 3:34/km 174 84 12 44 19" 7:12/km 181 79
Sat · Nov 1 —
- bullet
- (noted rest)
Sun · Nov 2 Long - 10.5km 4:40/km
- bullet
- 10.5km 4:40 / km
- gps
-
Running 10.6km · 4:40/km · HR 157 · cad 81 · 13:17 UTC · 11 laps · area 67×9254m
lap m time pace HR cad 1 1000 6:02 6:02/km 121 82 2 1000 4:51 4:51/km 147 80 3 1000 4:36 4:36/km 154 80 4 1000 4:31 4:31/km 162 81 5 1000 4:28 4:28/km 164 81 6 1000 4:22 4:22/km 166 81 7 1000 4:24 4:24/km 166 81 8 1000 5:01 5:01/km 160 80 9 1000 4:17 4:17/km 167 81 10 1000 4:21 4:21/km 169 81 11 639 2:46 4:20/km 165 81
W43 · Oct 20
Mon · Oct 20 Easy - 5.5km 5:25/km · Drills · Speed
- bullet
- 5.5km 5:23 / km; 3km 5:23 / km
- gps
-
Running 5.6km · 5:23/km · HR 134 · cad 78 · 12:22 UTC · 6 laps · area 825×1592m
lap m time pace HR cad 1 1000 5:30 5:30/km 125 79 2 1000 5:11 5:11/km 136 79 3 1000 5:14 5:14/km 134 79 4 1000 5:14 5:14/km 138 78 5 1000 5:40 5:40/km 140 77 6 580 3:11 5:29/km 131 78 - gps
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Running 3km · 5:24/km · HR 139 · cad 78 · 20:20 UTC · 3 laps · area 162×185m
lap m time pace HR cad 1 1000 5:35 5:35/km 136 78 2 1000 5:19 5:19/km 140 78 3 1000 5:17 5:17/km 141 77
Tue · Oct 21 Meet Prep - 3x1000m (3'20", 1'P)
- bullet
- 6km 4:28 / km
- gps
-
Running 6.2km · 4:27/km · HR 155 · cad 74 · 12:46 UTC · 6 laps · area 76×157m
lap m time pace HR cad 1 978 3:16 3:20/km 145 86 2 46 1:00 21:44/km 164 54 3 993 3:21 3:22/km 169 87 4 53 59" 18:33/km 167 56 5 998 3:24 3:24/km 169 86 6 3133 15:38 4:59/km 150 77
Wed · Oct 22 Easy - 6km 5:05/km
- bullet
- 6km 5:04 / km; 3km 5:31 / km
- gps
-
Running 5.9km · 5:04/km · HR 136 · cad 79 · 11:15 UTC · 6 laps · area 1058×633m
lap m time pace HR cad 1 1000 5:16 5:16/km 131 81 2 1000 5:11 5:11/km 125 80 3 1000 4:55 4:55/km 141 79 4 1000 4:56 4:56/km 141 78 5 1000 4:59 4:59/km 139 78 6 936 4:50 5:10/km 138 78 - gps
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Running 3km · 5:30/km · HR 124 · cad 79 · 19:39 UTC · 3 laps
lap m time pace HR cad 1 1000 5:39 5:39/km 113 79 2 1000 5:22 5:22/km 127 80 3 1000 5:30 5:30/km 132 79
Thu · Oct 23 Shakeout - 5km 4:55/km · Spinbike - 30min
- bullet
- Cross-training 32min; 5km 4:57 / km
- gps
-
Biking 0km · 0:00/km · HR 110 · 12:14 UTC · 1 laps
lap m time pace HR cad 1 0 31:37 — 110 — - gps
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Running 4.9km · 4:57/km · HR 140 · cad 77 · 20:18 UTC · 5 laps · area 152×174m
lap m time pace HR cad 1 1000 5:22 5:22/km 124 78 2 1000 5:00 5:00/km 137 77 3 1000 4:48 4:48/km 142 77 4 1000 4:40 4:40/km 148 77 5 868 4:17 4:56/km 150 77
Fri · Oct 24 Shakeout - 3.5km 4:55/km
- bullet
- 4km 6:56 / km; 3.5km 4:55 / km
- gps
-
Running 3.9km · 6:56/km · HR 123 · cad 78 · 11:45 UTC · 4 laps · area 43×825m
lap m time pace HR cad 1 1000 6:32 6:32/km 117 79 2 1000 6:56 6:56/km 124 77 3 1000 6:35 6:35/km 127 78 4 928 7:12 7:46/km 123 77 - gps
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Running 3.3km · 4:55/km · HR 156 · cad 78 · 21:29 UTC · 4 laps · area 795×342m
lap m time pace HR cad 1 1000 4:44 4:44/km 144 80 2 1000 5:14 5:14/km 159 74 3 1000 4:46 4:46/km 162 78 4 247 1:14 4:60/km 164 78
Sat · Oct 25 🏁 8k XC 25:59.2 — hard
- bullet
- 2km 5:29 / km
- gps
-
Running 2km · 5:30/km · HR 125 · cad 79 · 11:57 UTC · 3 laps · area 313×528m
lap m time pace HR cad 1 1000 5:37 5:37/km 118 79 2 1000 5:16 5:16/km 133 79 3 39 19" 8:07/km 132 78 - race
- 8k XC 25:59.2 (27) — Lone Star Conference Cross Country Championships
Sun · Oct 26 —
- bullet
- (noted rest)
W42 · Oct 13
Mon · Oct 13 Easy - 6km 5:55/km
- bullet
- 6km 7:50 / km
- gps
-
Running 6.2km · 7:50/km · HR 128 · cad 72 · 21:38 UTC · 7 laps · area 843×1715m
lap m time pace HR cad 1 1000 6:56 6:56/km 108 78 2 1000 4:36 4:36/km 146 79 3 1000 7:10 7:10/km 126 68 4 1000 5:11 5:11/km 144 78 5 1000 6:12 6:12/km 142 76 6 1000 5:29 5:29/km 149 73 7 242 13:20 55:06/km 112 51
Tue · Oct 14 —
- bullet
- (noted rest)
Wed · Oct 15 Steady - 10.5km 5:20/km
- bullet
- 10.5km 5:18 / km
- gps
-
Running 10.7km · 5:18/km · HR 138 · cad 78 · 11:36 UTC · 11 laps · area 3583×1639m
lap m time pace HR cad 1 1000 5:29 5:29/km 127 80 2 1000 5:08 5:08/km 135 78 3 1000 4:55 4:55/km 142 78 4 1000 4:53 4:53/km 142 79 5 1000 5:14 5:14/km 137 79 6 1000 6:29 6:29/km 131 79 7 1000 4:50 4:50/km 142 78 8 1000 4:51 4:51/km 145 79 9 1000 5:08 5:08/km 143 78 10 1000 6:18 6:18/km 140 76 11 720 3:32 4:54/km 142 79
Thu · Oct 16 Easy - 3km 7:45/km · Easy - 5km 5:30/km · Strides
- bullet
- 3km 7:43 / km; 5km 5:31 / km
- gps
-
Running 3.1km · 7:42/km · HR 113 · cad 80 · 12:10 UTC · 4 laps
lap m time pace HR cad 1 1000 8:04 8:04/km 102 79 2 1000 7:20 7:20/km 117 82 3 1000 7:42 7:42/km 120 80 4 60 29" 8:03/km 121 79 - gps
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Running 5.1km · 5:30/km · HR 141 · cad 75 · 20:02 UTC · 6 laps · area 1059×678m
lap m time pace HR cad 1 1000 4:49 4:49/km 133 79 2 1000 4:47 4:47/km 145 79 3 1000 4:57 4:57/km 135 79 4 1000 4:54 4:54/km 150 77 5 1000 5:03 5:03/km 151 77 6 102 3:36 35:18/km 128 56
Fri · Oct 17 Fartlek - 6x5min (3:25/km, 1'P) hard
- bullet
- 11.5km 3:59 / km
- gps
-
Running 11.6km · 3:59/km · HR 168 · cad 82 · 13:13 UTC · 13 laps · area 6178×56m
lap m time pace HR cad 1 1456 5:00 3:26/km 145 85 2 186 1:00 5:23/km 173 79 3 1475 5:00 3:23/km 176 85 4 196 1:00 5:06/km 176 80 5 1503 5:00 3:20/km 174 86 6 185 1:00 5:24/km 181 80 7 1502 5:00 3:20/km 185 86 8 176 1:00 5:41/km 181 80 9 1429 5:00 3:30/km 185 86 10 150 1:00 6:40/km 180 79 11 1434 5:00 3:29/km 172 86 12 124 1:00 8:04/km 168 78 13 1813 10:21 5:43/km 147 79
Sat · Oct 18 —
- bullet
- (noted rest)
Sun · Oct 19 Long - 15km 4:40/km
- bullet
- 15km 4:41 / km
- gps
-
Running 15km · 4:42/km · HR 151 · cad 79 · 12:19 UTC · 15 laps · area 9603×68m
lap m time pace HR cad 1 1000 4:53 4:53/km 141 81 2 1000 4:35 4:35/km 161 80 3 1000 4:27 4:27/km 161 81 4 1000 4:32 4:32/km 157 80 5 1000 4:36 4:36/km 152 79 6 1000 4:42 4:42/km 155 79 7 1000 4:44 4:44/km 153 79 8 1000 4:43 4:43/km 148 78 9 1000 4:45 4:45/km 154 79 10 1000 4:46 4:46/km 149 78 11 1000 4:40 4:40/km 143 78 12 1000 4:37 4:37/km 144 78 13 1000 4:41 4:41/km 156 78 14 1000 4:57 4:57/km 150 77 15 1000 4:46 4:46/km 145 79
W41 · Oct 6
Mon · Oct 6 Easy - 7.5km 4:50/km · Drills · Hills
- bullet
- 7.5km 4:50 / km; 4km 5:00 / km; Drills; 6x hill sprints
- gps
-
Running 7.5km · 4:51/km · HR 143 · cad 79 · 11:43 UTC · 8 laps · area 1554×1058m
lap m time pace HR cad 1 1000 5:13 5:13/km 116 79 2 1000 4:51 4:51/km 145 78 3 1000 4:46 4:46/km 161 78 4 1000 4:50 4:50/km 146 79 5 1000 4:53 4:53/km 142 79 6 1000 4:31 4:31/km 149 79 7 1000 4:42 4:42/km 148 79 8 503 2:34 5:06/km 143 78 - gps
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Running 4km · 5:04/km · HR 139 · cad 78 · 20:19 UTC · 4 laps · area 156×253m
lap m time pace HR cad 1 1000 5:23 5:23/km 128 78 2 1000 5:03 5:03/km 138 78 3 1000 4:54 4:54/km 143 77 4 1000 4:56 4:56/km 150 77
Tue · Oct 7 Fartlek - 3x5min (3:20/km) + 10x1min on/off (3:10/km) hard
- bullet
- 3x5min 3:20 / km + 10x1min on + 1min off 3:10 / km
- gps
-
Running 9.9km · 4:35/km · HR 166 · cad 80 · 11:55 UTC · 27 laps · area 140×124m
lap m time pace HR cad 1 18 1:06 — 99 51 2 1428 5:01 3:31/km 140 83 3 187 1:01 5:26/km 172 80 4 1471 5:01 3:25/km 174 83 5 193 1:01 5:16/km 180 79 6 1462 5:02 3:27/km 180 84 7 179 3:07 17:25/km 160 58 8 319 1:01 3:11/km 140 88 9 187 1:00 5:21/km 137 80 10 327 1:03 3:13/km 148 87 11 173 58" 5:35/km 165 80 12 328 1:00 3:03/km 165 87 13 183 59" 5:22/km 175 81 14 337 1:03 3:07/km 176 87 15 167 57" 5:41/km 170 80 16 311 1:00 3:13/km 175 86 17 179 1:01 5:41/km 178 79 18 319 59" 3:05/km 180 88 19 177 1:01 5:45/km 174 79 20 323 1:02 3:12/km 181 88 21 155 58" 6:14/km 184 79 22 356 1:09 3:14/km 176 87 23 144 53" 6:08/km 176 79 24 301 1:00 3:19/km 183 88 25 170 1:00 5:53/km 182 79 26 310 1:04 3:26/km 185 86 27 159 4:50 30:24/km 165 56
Wed · Oct 8 Spinbike - 30min
- bullet
- Indoor bike 60min
- gps
-
Biking 0km · 0:00/km · HR 98 · 11:41 UTC · 1 laps
lap m time pace HR cad 1 0 136:23 — 98 —
Thu · Oct 9 Easy - 5km 4:45/km · Drills · Strides · Spinbike - 30min
- bullet
- Indoor bike 30min; 5km 4:45 / km; Drills; strides
- gps
-
Biking 0km · 0:00/km · HR 100 · 12:03 UTC · 1 laps
lap m time pace HR cad 1 0 30:22 — 100 — - gps
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Running 5.1km · 4:44/km · HR 145 · cad 78 · 20:20 UTC · 6 laps · area 163×191m
lap m time pace HR cad 1 1000 5:04 5:04/km 134 78 2 1000 4:41 4:41/km 145 77 3 1000 4:33 4:33/km 148 78 4 1000 4:41 4:41/km 149 77 5 1000 4:39 4:39/km 150 78 6 93 27" 4:50/km 153 78
Fri · Oct 10 Track Workout - 8x1000m (3'22", 1'15"P) hard
- bullet
- 8x1000m 3:21 P: 1min (3min after rep 5)
- gps
-
Running 8.5km · 4:24/km · HR 163 · cad 71 · 12:55 UTC · 16 laps · area 75×157m
lap m time pace HR cad 1 992 3:26 3:28/km 129 86 2 44 1:00 22:44/km 167 55 3 1007 3:22 3:21/km 169 85 4 50 59" 19:40/km 167 59 5 997 3:19 3:20/km 173 86 6 46 1:01 22:06/km 170 57 7 1005 3:25 3:24/km 172 86 8 49 1:00 20:24/km 170 62 9 1000 3:26 3:26/km 170 80 10 115 3:13 27:58/km 143 53 11 995 3:20 3:21/km 148 84 12 55 1:01 18:29/km 165 59 13 993 3:20 3:21/km 172 85 14 54 1:03 19:27/km 170 59 15 1001 3:21 3:21/km 175 86 16 53 53" 16:40/km 173 57
Sat · Oct 11 Yoga
- bullet
- Yoga 45min
Sun · Oct 12 Severe tooth pain · No training
- bullet
- Severe tooth pain; no training
W40 · Sep 29
Mon · Sep 29 Easy - 4km 5:40/km · Drills · Hills
- bullet
- 4km 5:40 / km; 2km 5:00 / km; Drills; 6x hill sprints
- gps
-
Running 4.2km · 5:40/km · HR 130 · cad 80 · 11:16 UTC · 5 laps · area 1487×511m
lap m time pace HR cad 1 1000 5:08 5:08/km 133 80 2 1000 6:20 6:20/km 130 78 3 1000 5:39 5:39/km 128 80 4 1000 5:31 5:31/km 128 80 5 147 52" 5:54/km 134 80 - gps
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Running 2.3km · 5:22/km · HR 140 · cad 79 · 20:18 UTC · 3 laps · area 154×196m
lap m time pace HR cad 1 1000 5:33 5:33/km 121 79 2 1000 5:05 5:05/km 156 79 3 276 1:35 5:44/km 158 78
Tue · Sep 30 Tempo - 3x1000m (3'15") hard
- bullet
- 4x1600m 78s / lap P: 4min / 4x400m / 4x300m / 4x200m
- gps
-
Running 8.4km · 5:12/km · HR 151 · cad 78 · 12:33 UTC · 6 laps · area 75×157m
lap m time pace HR cad 1 995 3:19 3:20/km 132 87 2 47 1:00 21:17/km 177 76 3 1007 3:18 3:17/km 177 87 4 48 1:00 20:50/km 173 59 5 993 3:10 3:11/km 170 87 6 5306 31:54 6:01/km 147 73
Wed · Oct 1 Easy - 7km 5:30/km · Easy - 4km 5:00/km
- bullet
- 7km 5:30 / km; 4km 5:00 / km
- gps
-
Running 7km · 5:29/km · HR 130 · cad 79 · 11:39 UTC · 7 laps · area 2175×1357m
lap m time pace HR cad 1 1000 5:28 5:28/km 113 81 2 1000 5:30 5:30/km 131 80 3 1000 5:26 5:26/km 129 80 4 1000 5:08 5:08/km 136 80 5 1000 5:10 5:10/km 135 80 6 1000 6:40 6:40/km 132 76 7 1000 5:03 5:03/km 138 79 - gps
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Running 4km · 5:01/km · HR 145 · cad 78 · 20:22 UTC · 4 laps · area 434×639m
lap m time pace HR cad 1 1000 5:27 5:27/km 124 79 2 1000 4:56 4:56/km 146 78 3 1000 4:56 4:56/km 151 78 4 1000 4:43 4:43/km 161 78
Thu · Oct 2 Spinbike - 30min · Drills · Strides
- bullet
- Spin bike 30min; 2km 5:00 / km; Drills; strides
- gps
-
Biking 0km · 0:00/km · HR 98 · 12:08 UTC · 1 laps
lap m time pace HR cad 1 0 30:18 — 98 — - gps
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Running 2km · 4:59/km · HR 138 · cad 80 · 20:16 UTC · 3 laps · area 475×652m
lap m time pace HR cad 1 1000 5:05 5:05/km 135 81 2 1000 4:52 4:52/km 141 79 3 21 8" 6:21/km 145 79
Fri · Oct 3 Fartlek - 6x5min (3:25/km, 1'30"P) hard
- bullet
- 6x(5min hard, 1:30min easy) 3:20 / 5:00
- gps
-
Running 10.6km · 3:52/km · HR 171 · cad 83 · 12:14 UTC · 13 laps · area 1524×333m
lap m time pace HR cad 1 1408 5:00 3:33/km 146 86 2 215 1:30 6:59/km 175 80 3 1451 5:00 3:27/km 172 87 4 239 1:30 6:17/km 171 79 5 1501 5:00 3:20/km 176 87 6 262 1:30 5:44/km 170 80 7 1496 5:00 3:21/km 176 87 8 232 1:30 6:28/km 176 79 9 1504 5:00 3:19/km 179 87 10 241 1:30 6:13/km 175 79 11 1526 5:00 3:17/km 184 87 12 222 1:30 6:45/km 173 79 13 263 1:48 6:51/km 137 78
Sat · Oct 4 Yoga
- bullet
- Yoga 30min
Sun · Oct 5 Long - 9.5km 4:55/km
- bullet
- Long run; Strength
- gps
-
Running 9.5km · 4:57/km · HR 140 · cad 78 · 13:04 UTC · 10 laps · area 1617×2014m
lap m time pace HR cad 1 1000 5:14 5:14/km 129 80 2 1000 4:51 4:51/km 141 80 3 1000 5:09 5:09/km 138 79 4 1000 4:48 4:48/km 139 79 5 1000 5:15 5:15/km 137 76 6 1000 4:51 4:51/km 147 78 7 1000 4:50 4:50/km 144 77 8 1000 4:54 4:54/km 144 78 9 1000 4:48 4:48/km 139 78 10 466 2:13 4:45/km 139 77
W39 · Sep 22
Mon · Sep 22 Easy - 7km 5:35/km · Drills · Hills
- bullet
- 7km 5:30 / km; 3km; Drills; 6x hill sprints
- gps
-
Running 7km · 5:33/km · HR 124 · cad 80 · 11:41 UTC · 7 laps · area 2158×1363m
lap m time pace HR cad 1 1000 5:57 5:57/km 121 81 2 1000 5:19 5:19/km 126 81 3 1000 5:32 5:32/km 126 79 4 1000 5:24 5:24/km 123 79 5 1000 5:26 5:26/km 123 79 6 1000 5:44 5:44/km 125 79 7 1000 5:28 5:28/km 125 79
Tue · Sep 23 —
- bullet
- 2x(1600m 81s / lap P: 3min, 1200m 78s / lap P: 4min, 800m 75s / lap P: 2min)
- gps
-
Running 8.5km · 5:08/km · HR 156 · cad 81 · 12:42 UTC · 2 laps · area 103×158m
lap m time pace HR cad 1 930 3:07 3:21/km 137 85 2 7614 40:41 5:21/km 157 76
Wed · Sep 24 Steady - 9km 5:50/km
- bullet
- 9km 5:50 / km
- gps
-
Running 9km · 5:49/km · HR 130 · cad 78 · 11:44 UTC · 9 laps · area 809×1836m
lap m time pace HR cad 1 1000 6:11 6:11/km 126 79 2 1000 6:12 6:12/km 125 80 3 1000 5:58 5:58/km 126 78 4 1000 6:15 6:15/km 125 78 5 1000 5:30 5:30/km 130 77 6 1000 5:32 5:32/km 134 78 7 1000 5:26 5:26/km 134 78 8 1000 5:37 5:37/km 137 78 9 1000 5:40 5:40/km 135 79
Thu · Sep 25 Easy - 3.5km 5:05/km · Spinbike - 55min · Strides
- bullet
- Spin bike 30min; 3.5km 5:00 / km
- gps
-
Biking 0km · 0:00/km · HR 91 · 11:31 UTC · 1 laps
lap m time pace HR cad 1 0 54:41 — 91 — - gps
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Running 3.5km · 5:07/km · HR 132 · cad 79 · 20:18 UTC · 4 laps · area 160×296m
lap m time pace HR cad 1 1000 5:31 5:31/km 126 79 2 1000 4:51 4:51/km 135 79 3 1000 5:01 5:01/km 134 79 4 503 2:31 5:00/km 132 78
Fri · Sep 26 —
- bullet
- 4x1600m 81s / lap, P: 1min
- gps
-
Running 6.6km · 4:10/km · HR 162 · cad 81 · 12:28 UTC · 7 laps · area 90×171m
lap m time pace HR cad 1 2426 10:48 4:27/km 145 86 2 862 2:55 3:23/km 173 86 3 59 1:00 16:57/km 174 80 4 1596 5:29 3:26/km 175 86 5 51 1:00 19:36/km 177 81 6 1591 5:26 3:25/km 169 86 7 47 57" 20:13/km 169 63
Sat · Sep 27 Yoga
- bullet
- Yoga 30min
Sun · Sep 28 Long - 13km 5:00/km
- bullet
- 13km 5:00 / km; Strength
- gps
-
Running 13km · 4:59/km · HR 138 · cad 80 · 12:25 UTC · 13 laps · area 12×7643m
lap m time pace HR cad 1 1000 5:04 5:04/km 125 79 2 1000 5:09 5:09/km 133 79 3 1000 5:12 5:12/km 135 80 4 1000 5:02 5:02/km 137 80 5 1000 4:58 4:58/km 141 81 6 1000 4:58 4:58/km 139 81 7 1000 4:54 4:54/km 138 80 8 1000 4:53 4:53/km 141 79 9 1000 5:00 5:00/km 139 80 10 1000 5:05 5:05/km 137 79 11 1000 5:00 5:00/km 138 79 12 1000 4:51 4:51/km 142 80 13 1000 4:44 4:44/km 146 81
W38 · Sep 15
Mon · Sep 15 Easy - 8km 5:10/km · Drills · Hills
- bullet
- 8km 5:10 / km; 3.5km 5:15 / km; Drills; 6x hill sprints
- gps
-
Running 8km · 5:10/km · HR 137 · cad 78 · 11:40 UTC · 9 laps · area 1937×2000m
lap m time pace HR cad 1 1000 5:33 5:33/km 128 79 2 1000 5:10 5:10/km 137 78 3 1000 5:00 5:00/km 143 78 4 1000 5:00 5:00/km 143 78 5 1000 5:06 5:06/km 137 78 6 1000 5:03 5:03/km 137 79 7 1000 5:11 5:11/km 136 78 8 1000 5:13 5:13/km 137 79 9 11 5" — 132 79 - gps
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Running 3.5km · 5:15/km · HR 145 · cad 78 · 20:22 UTC · 4 laps · area 151×281m
lap m time pace HR cad 1 1000 5:22 5:22/km 144 78 2 1000 5:13 5:13/km 145 78 3 1000 5:11 5:11/km 143 77 4 481 2:30 5:12/km 150 78
Tue · Sep 16 Workout - 11x300m (49", 2'P) hard
- bullet
- 11x300m ~48s P: jog back
- gps
-
Running 13.9km · 7:27/km · HR 128 · cad 84 · 11:38 UTC · 23 laps · area 447×2346m
lap m time pace HR cad 1 4326 47:20 10:56/km 112 68 2 290 51" 2:56/km 115 91 3 335 2:11 6:31/km 137 79 4 295 53" 2:60/km 151 91 5 343 2:06 6:07/km 140 80 6 294 50" 2:50/km 144 91 7 340 2:03 6:02/km 152 79 8 298 50" 2:48/km 154 92 9 343 2:04 6:02/km 146 79 10 296 48" 2:42/km 144 91 11 338 2:04 6:07/km 143 79 12 288 47" 2:43/km 144 93 13 347 2:01 5:49/km 151 80 14 291 46" 2:38/km 156 94 15 342 2:02 5:57/km 161 79 16 285 47" 2:45/km 161 94 17 363 5:42 15:42/km 136 51 18 298 48" 2:41/km 138 91 19 348 2:14 6:25/km 154 79 20 299 48" 2:41/km 160 95 21 348 2:09 6:11/km 162 80 22 295 47" 2:39/km 162 95 23 2859 22:23 7:50/km 134 71
Wed · Sep 17 Steady - 10km 5:40/km
- bullet
- 10km 5:40 / km
Thu · Sep 18 Easy - 5km 4:55/km · Spinbike - 30min · Strides
- bullet
- Indoor bike 30min; 5km 5:00 / km
- gps
-
Biking 0km · 0:00/km · HR 95 · 12:07 UTC · 1 laps
lap m time pace HR cad 1 0 31:26 — 95 — - gps
-
Running 4.9km · 4:55/km · HR 137 · cad 78 · 20:18 UTC · 5 laps · area 162×183m
lap m time pace HR cad 1 1000 5:09 5:09/km 129 79 2 1000 4:44 4:44/km 140 78 3 1000 4:45 4:45/km 139 77 4 1000 4:52 4:52/km 138 78 5 880 4:29 5:06/km 140 79
Fri · Sep 19 Fartlek - 6x4min (3:25/km, 1'P) hard
- bullet
- 6x(4min run + 1min rest) ~3:25 / km
- gps
-
Running 3.8km · 8:49/km · HR 121 · cad 75 · 11:50 UTC · 4 laps · area 1600×7m
lap m time pace HR cad 1 1000 5:18 5:18/km 131 80 2 1000 5:10 5:10/km 139 78 3 1000 4:46 4:46/km 136 79 4 841 18:39 22:11/km 109 61 - gps
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Running 11.6km · 4:39/km · HR 150 · cad 79 · 12:37 UTC · 14 laps · area 9236×48m
lap m time pace HR cad 1 10 41" — 84 51 2 1116 4:00 3:35/km 133 83 3 178 57" 5:20/km 169 80 4 1141 4:00 3:30/km 171 83 5 198 1:00 5:03/km 164 79 6 1137 4:00 3:31/km 172 83 7 200 1:00 5:00/km 170 79 8 1193 4:00 3:21/km 171 84 9 185 1:00 5:24/km 177 80 10 1205 4:00 3:19/km 176 85 11 193 1:00 5:11/km 174 80 12 1243 4:00 3:13/km 175 85 13 178 1:00 5:37/km 177 79 14 3399 23:16 6:51/km 129 77
Sat · Sep 20 Core
- bullet
- Core and stretching
Sun · Sep 21 Long - 14.5km 4:55/km
- bullet
- 14.5km 5:00 / km
- gps
-
Running 14.6km · 4:56/km · HR 138 · cad 79 · 11:49 UTC · 15 laps · area 11762×80m
lap m time pace HR cad 1 1000 5:29 5:29/km 122 78 2 1000 5:11 5:11/km 140 78 3 1000 5:11 5:11/km 135 78 4 1000 4:57 4:57/km 134 78 5 1000 4:56 4:56/km 135 78 6 1000 4:52 4:52/km 141 78 7 1000 4:43 4:43/km 143 78 8 1000 5:28 5:28/km 135 79 9 1000 4:43 4:43/km 142 79 10 1000 4:44 4:44/km 142 78 11 1000 4:39 4:39/km 146 79 12 1000 4:43 4:43/km 143 79 13 1000 4:53 4:53/km 140 79 14 1000 4:47 4:47/km 140 80 15 560 2:41 4:48/km 140 79
W37 · Sep 8
Mon · Sep 8 Easy - 7km 5:20/km · Drills · Hills
- bullet
- 7km 5:20 / km; 3.5km 6:40 / km; Drills; 6x hill sprints
- gps
-
Running 7km · 5:22/km · HR 134 · cad 79 · 11:39 UTC · 7 laps · area 1985×1466m
lap m time pace HR cad 1 1000 5:43 5:43/km 130 80 2 1000 5:17 5:17/km 135 78 3 1000 5:07 5:07/km 131 78 4 1000 5:06 5:06/km 136 79 5 1000 5:10 5:10/km 131 79 6 1000 5:45 5:45/km 135 79 7 1000 5:23 5:23/km 141 80 - gps
-
Running 3.8km · 6:39/km · HR 138 · cad 78 · 20:17 UTC · 4 laps · area 157×199m
lap m time pace HR cad 1 1000 5:24 5:24/km 129 79 2 1000 5:05 5:05/km 142 79 3 1000 5:02 5:02/km 148 79 4 805 9:46 12:08/km 136 73
Tue · Sep 9 —
- bullet
- 2x2000m 6:00 P: 2min; 2x4x400m 72s P: 100m jog
Wed · Sep 10 Easy - 4.5km 5:30/km
- bullet
- 4.5km 5:30 / km; 2km 5:10 / km
- gps
-
Running 4.7km · 5:29/km · HR 125 · cad 79 · 11:36 UTC · 5 laps · area 1529×1047m
lap m time pace HR cad 1 1000 5:45 5:45/km 107 80 2 1000 5:14 5:14/km 131 79 3 1000 5:32 5:32/km 130 78 4 1000 5:25 5:25/km 129 78 5 668 3:38 5:26/km 130 78 - gps
-
Running 1km · 5:09/km · HR 135 · cad 80 · 20:25 UTC · 1 laps · area 793×240m
lap m time pace HR cad 1 984 5:04 5:09/km 135 80
Thu · Sep 11 Easy - 3.5km 5:50/km · Easy - 2.5km 5:30/km · Strides
- bullet
- 3.5km 5:50 / km; 2.5km 5:30 / km
- gps
-
Running 3.6km · 5:52/km · HR 130 · cad 79 · 11:22 UTC · 4 laps · area 1075×710m
lap m time pace HR cad 1 1000 5:32 5:32/km 121 82 2 1000 5:23 5:23/km 134 80 3 1000 7:04 7:04/km 131 73 4 565 2:57 5:13/km 136 79 - gps
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Running 2.6km · 5:35/km · HR 148 · cad 76 · 20:37 UTC · 3 laps · area 16×917m
lap m time pace HR cad 1 1000 5:10 5:10/km 132 80 2 1000 5:55 5:55/km 151 74 3 574 3:18 5:45/km 166 75
Fri · Sep 12 Fartlek - 3x (5x30s on/1'off, 2:40/km) hard
- bullet
- 3x(5x30s hard + 1min slow) ~2:40 / km
- gps
-
Running 6.3km · 4:11/km · HR 163 · cad 87 · 12:39 UTC · 32 laps · area 532×636m
lap m time pace HR cad 1 181 30" 2:46/km 89 98 2 202 1:00 4:57/km 112 82 3 176 30" 2:50/km 125 93 4 209 1:00 4:47/km 150 82 5 180 30" 2:47/km 163 95 6 204 1:00 4:54/km 158 82 7 179 30" 2:48/km 166 95 8 221 1:00 4:31/km 166 81 9 183 30" 2:44/km 174 93 10 200 1:00 5:00/km 173 82 11 304 2:00 6:35/km 144 75 12 191 30" 2:37/km 143 97 13 208 1:00 4:48/km 153 81 14 188 30" 2:40/km 166 91 15 211 1:00 4:44/km 177 81 16 192 30" 2:36/km 176 93 17 196 1:00 5:06/km 180 81 18 187 30" 2:40/km 175 94 19 192 1:00 5:13/km 169 81 20 182 30" 2:45/km 178 93 21 198 1:00 5:03/km 182 82 22 272 2:00 7:21/km 149 71 23 186 30" 2:41/km 153 94 24 203 1:00 4:56/km 169 82 25 175 30" 2:51/km 173 96 26 193 1:00 5:11/km 181 81 27 193 30" 2:35/km 176 97 28 180 1:00 5:33/km 186 82 29 189 30" 2:39/km 178 95 30 188 1:00 5:19/km 183 80 31 215 30" 2:20/km 180 98 32 147 1:00 6:48/km 183 75
Sat · Sep 13 Core
- bullet
- Core and stretching
Sun · Sep 14 Long - 13km 4:40/km
- bullet
- 13km 4:40 / km
- gps
-
Running 13.1km · 4:39/km · HR 158 · cad 79 · 12:23 UTC · 14 laps · area 63×9502m
lap m time pace HR cad 1 1000 5:09 5:09/km 151 79 2 1000 5:09 5:09/km 158 78 3 1000 4:53 4:53/km 155 78 4 1000 4:45 4:45/km 154 79 5 1000 4:48 4:48/km 156 78 6 1000 4:57 4:57/km 157 78 7 1000 4:45 4:45/km 160 78 8 1000 4:43 4:43/km 157 78 9 1000 4:45 4:45/km 151 78 10 1000 4:45 4:45/km 157 78 11 1000 3:44 3:44/km 162 80 12 1000 4:05 4:05/km 163 80 13 1000 3:49 3:49/km 170 81 14 130 48" 6:09/km 168 77
W36 · Sep 1
Mon · Sep 1 Easy - 8km 4:50/km · Drills · Hills
- bullet
- 8km 4:50 / km; 4km 4:55 / km; Drills; 6x hill sprints
- gps
-
Running 8km · 4:52/km · HR 147 · cad 79 · 13:06 UTC · 9 laps · area 2010×1954m
lap m time pace HR cad 1 1000 5:15 5:15/km 132 80 2 1000 4:44 4:44/km 148 80 3 1000 4:44 4:44/km 151 82 4 1000 4:53 4:53/km 148 80 5 1000 4:48 4:48/km 147 78 6 1000 4:45 4:45/km 150 78 7 1000 4:45 4:45/km 153 78 8 1000 5:02 5:02/km 146 78 9 12 6" — 143 77 - gps
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Running 4.1km · 4:55/km · HR 150 · cad 78 · 20:19 UTC · 5 laps · area 82×125m
lap m time pace HR cad 1 1000 5:00 5:00/km 142 78 2 1000 4:30 4:30/km 154 78 3 1000 4:48 4:48/km 154 78 4 1000 5:16 5:16/km 151 78 5 76 27" 5:55/km 147 78
Tue · Sep 2 Fartlek - (6-5-4-3-2-1)min (~3:15/km, 1'P) + (30-60-90-60-30)s hard
- bullet
- (6,5,4,3,2,1)min P: 60s ~3:15 / km; (30,60,90,60,30)sec P: as run
- gps
-
Running 10km · 4:20/km · HR 166 · cad 81 · 12:27 UTC · 23 laps · area 135×123m
lap m time pace HR cad 1 80 4:01 50:13/km 104 62 2 1784 6:04 3:24/km 151 85 3 178 57" 5:20/km 178 80 4 1518 5:00 3:18/km 179 85 5 192 1:00 5:13/km 182 79 6 1219 4:02 3:19/km 185 84 7 190 58" 5:05/km 184 80 8 922 2:59 3:14/km 185 85 9 208 1:01 4:53/km 185 79 10 651 2:03 3:09/km 188 83 11 187 57" 5:05/km 186 79 12 326 1:01 3:07/km 184 85 13 197 4:09 21:04/km 143 53 14 145 30" 3:27/km 144 87 15 106 30" 4:43/km 158 82 16 322 1:00 3:06/km 169 86 17 208 1:00 4:48/km 176 80 18 484 1:31 3:08/km 181 86 19 296 1:31 5:07/km 179 79 20 328 1:00 3:03/km 178 86 21 204 1:01 4:59/km 183 80 22 163 30" 3:04/km 178 85 23 40 18" 7:30/km 182 82
Wed · Sep 3 Steady - 8km 5:10/km
- bullet
- 8km 5:10 / km
- gps
-
Running 8km · 5:09/km · HR 141 · cad 78 · 11:50 UTC · 9 laps · area 4558×3231m
lap m time pace HR cad 1 1000 5:31 5:31/km 130 79 2 1000 5:06 5:06/km 141 78 3 1000 5:10 5:10/km 143 78 4 1000 5:12 5:12/km 140 78 5 1000 5:07 5:07/km 142 78 6 1000 5:03 5:03/km 144 78 7 1000 4:59 4:59/km 143 78 8 1000 5:01 5:01/km 143 78 9 36 14" 6:29/km 142 77
Thu · Sep 4 Easy - 5km 5:30/km · Easy - 5km 5:10/km · Strides
- bullet
- 5km 5:10 / km; 5km 5:30 / km
- gps
-
Running 5.1km · 5:33/km · HR 130 · cad 79 · 12:06 UTC · 6 laps · area 275×299m
lap m time pace HR cad 1 1000 5:46 5:46/km 122 79 2 1000 5:48 5:48/km 128 78 3 1000 5:31 5:31/km 131 78 4 1000 5:24 5:24/km 134 79 5 1000 5:20 5:20/km 135 79 6 74 20" 4:30/km 137 79 - gps
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Running 4.9km · 5:10/km · HR 143 · cad 79 · 22:42 UTC · 5 laps · area 1147×746m
lap m time pace HR cad 1 1000 5:39 5:39/km 122 77 2 1000 5:14 5:14/km 142 78 3 1000 5:21 5:21/km 145 79 4 1000 4:42 4:42/km 156 80 5 895 4:20 4:51/km 157 79
Fri · Sep 5 Fartlek - 3x (30-60-90-60-30s on/off, 3:10/km) hard
- bullet
- 3x(30-60-90-60-30) P: as run ~3:10 / ~4:30
- gps
-
Running 8.1km · 3:57/km · HR 169 · cad 85 · 12:21 UTC · 30 laps · area 345×681m
lap m time pace HR cad 1 123 28" 3:48/km 96 88 2 103 31" 5:01/km 103 81 3 313 1:01 3:15/km 113 87 4 208 1:01 4:53/km 126 80 5 459 1:31 3:18/km 168 87 6 306 1:31 4:57/km 172 80 7 321 1:01 3:10/km 160 87 8 222 1:04 4:48/km 175 80 9 163 31" 3:10/km 167 88 10 121 32" 4:24/km 173 81 11 156 32" 3:25/km 176 86 12 115 31" 4:30/km 177 82 13 321 1:01 3:10/km 180 88 14 227 1:03 4:38/km 181 81 15 502 1:32 3:03/km 171 88 16 318 1:31 4:46/km 177 80 17 330 1:01 3:05/km 171 88 18 220 1:01 4:37/km 179 81 19 167 31" 3:06/km 181 88 20 122 31" 4:14/km 181 82 21 174 32" 3:04/km 179 90 22 126 31" 4:06/km 188 83 23 339 1:01 2:60/km 190 89 24 220 1:00 4:33/km 189 81 25 505 1:32 3:02/km 190 90 26 319 1:31 4:45/km 185 81 27 359 1:01 2:50/km 182 92 28 206 1:02 5:01/km 186 80 29 251 47" 3:07/km 183 90 30 735 4:23 5:58/km 157 78
Sat · Sep 6 —
- bullet
- Cross-training 40min
Sun · Sep 7 Long - 12km 5:00/km
- bullet
- 12km 5:00 / km
- gps
-
Running 12km · 4:58/km · HR 136 · cad 80 · 12:53 UTC · 12 laps · area 1616×2745m
lap m time pace HR cad 1 1000 5:09 5:09/km 84 80 2 1000 4:45 4:45/km 139 80 3 1000 4:41 4:41/km 142 81 4 1000 4:39 4:39/km 142 81 5 1000 4:41 4:41/km 146 81 6 1000 4:48 4:48/km 146 82 7 1000 4:39 4:39/km 146 81 8 1000 4:41 4:41/km 142 81 9 1000 5:06 5:06/km 136 80 10 1000 6:00 6:00/km 138 77 11 1000 5:31 5:31/km 132 79 12 1000 4:56 4:56/km 140 79
W35 · Aug 25
Mon · Aug 25 Easy - 3.5km 5:15/km
- bullet
- 4km 5:20 / km
- gps
-
Running 3.6km · 5:17/km · HR 148 · cad 77 · 11:48 UTC · 4 laps · area 1095×630m
lap m time pace HR cad 1 1000 6:11 6:11/km 143 76 2 1000 4:55 4:55/km 148 79 3 1000 4:49 4:49/km 151 78 4 592 3:04 5:11/km 153 76
Tue · Aug 26 —
- bullet
- Shake-out run
Wed · Aug 27 Core
- bullet
- Core 20min
Thu · Aug 28 Easy - 4.5km 5:10/km · Easy - 5km 5:15/km · Strides
- bullet
- 4.5km 5:10 / km; 5km 5:16 / km
- gps
-
Running 4.6km · 5:10/km · HR 148 · cad 78 · 12:09 UTC · 5 laps · area 281×302m
lap m time pace HR cad 1 1000 5:08 5:08/km 138 78 2 1000 5:27 5:27/km 154 77 3 1000 4:53 4:53/km 158 78 4 1000 4:59 4:59/km 148 78 5 632 3:27 5:28/km 142 78 - gps
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Running 4.9km · 5:16/km · HR 143 · cad 79 · 22:37 UTC · 5 laps · area 820×1434m
lap m time pace HR cad 1 1000 5:28 5:28/km 130 79 2 1000 5:04 5:04/km 140 78 3 1000 5:12 5:12/km 144 79 4 1000 5:10 5:10/km 153 78 5 889 4:49 5:25/km 147 79
Fri · Aug 29 Fartlek - 8x3min (3:30/km, 1'P) hard
- bullet
- 8x(3min hard, 1min easy) ~3:28 / ~5:00
- gps
-
Running 3.3km · 5:09/km · HR 145 · cad 78 · 12:23 UTC · 4 laps · area 14×1613m
lap m time pace HR cad 1 1000 5:24 5:24/km 137 79 2 1000 5:31 5:31/km 140 77 3 1000 4:37 4:37/km 154 78 4 329 1:36 4:52/km 159 77 - gps
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Running 10.1km · 4:00/km · HR 171 · cad 81 · 13:04 UTC · 20 laps · area 39×5077m
lap m time pace HR cad 1 1900 7:01 3:42/km 150 83 2 25 6" 4:00/km 166 82 3 182 54" 4:57/km 164 79 4 880 3:00 3:25/km 168 84 5 211 1:00 4:44/km 174 79 6 884 3:00 3:24/km 182 85 7 214 1:00 4:40/km 184 80 8 895 3:00 3:21/km 189 85 9 185 1:00 5:24/km 181 79 10 873 3:00 3:26/km 187 85 11 171 1:00 5:51/km 187 79 12 879 3:00 3:25/km 189 85 13 159 1:00 6:17/km 183 78 14 863 3:00 3:29/km 184 85 15 129 58" 7:30/km 183 79 16 582 3:00 5:09/km 154 78 17 199 1:00 5:02/km 155 79 18 602 3:00 4:59/km 157 79 19 189 1:00 5:17/km 158 79 20 35 13" 6:11/km 153 78
Sat · Aug 30 Recovery - 5km 5:20/km
- bullet
- 5km 5:20 / km
- gps
-
Running 5.1km · 5:20/km · HR 137 · cad 79 · 14:04 UTC · 6 laps · area 1090×1276m
lap m time pace HR cad 1 1000 5:22 5:22/km 135 78 2 1000 5:36 5:36/km 135 80 3 1000 5:13 5:13/km 132 79 4 1000 5:10 5:10/km 140 79 5 1000 5:12 5:12/km 139 79 6 126 46" 6:05/km 149 79
Sun · Aug 31 Long - 12km 4:45/km
- bullet
- 12km 4:50 / km
- gps
-
Running 12.1km · 4:47/km · HR 147 · cad 79 · 12:21 UTC · 13 laps · area 10149×72m
lap m time pace HR cad 1 1000 4:52 4:52/km 137 80 2 1000 4:46 4:46/km 162 80 3 1000 4:47 4:47/km 160 79 4 1000 4:47 4:47/km 145 79 5 1000 4:49 4:49/km 146 79 6 1000 4:52 4:52/km 141 79 7 1000 4:41 4:41/km 148 79 8 1000 4:44 4:44/km 145 79 9 1000 4:45 4:45/km 145 79 10 1000 4:44 4:44/km 146 80 11 1000 5:13 5:13/km 141 80 12 1000 4:23 4:23/km 147 80 13 62 18" 4:50/km 151 80
W34 · Aug 18
Mon · Aug 18 Easy - 5km 4:35/km
- bullet
- 5km 4:33 / km
- gps
-
Running 4.9km · 4:33/km · HR 160 · cad 82 · 08:42 UTC · 5 laps · area 1230×1559m
lap m time pace HR cad 1 1000 4:36 4:36/km 138 81 2 1000 4:37 4:37/km 164 81 3 1000 5:01 5:01/km 166 83 4 1000 4:29 4:29/km 173 83 5 929 3:43 4:00/km 159 84
Tue · Aug 19 —
- bullet
- (noted rest)
Wed · Aug 20 Steady - 11km 4:25/km
- bullet
- 11km 4:23 / km
- gps
-
Running 11km · 4:23/km · HR 165 · cad 82 · 09:15 UTC · 11 laps · area 3429×3052m
lap m time pace HR cad 1 1000 5:09 5:09/km 138 82 2 1000 4:28 4:28/km 162 83 3 1000 4:18 4:18/km 169 82 4 1000 4:23 4:23/km 172 82 5 1000 4:12 4:12/km 175 82 6 1000 4:09 4:09/km 172 81 7 1000 4:13 4:13/km 162 81 8 1000 3:54 3:54/km 169 82 9 1000 4:35 4:35/km 168 82 10 1000 4:11 4:11/km 169 81 11 979 4:34 4:40/km 170 81
Thu · Aug 21 —
- bullet
- (noted rest)
Fri · Aug 22 —
- bullet
- (noted rest)
Sat · Aug 23 Steady - 8.5km 4:30/km
- bullet
- 8.5km 4:30 / km
Sun · Aug 24 Long - 12km 5:00/km
- bullet
- 12km 5:00 / km
- gps
-
Running 8.3km · 4:32/km · HR 154 · cad 78 · 00:06 UTC · 9 laps · area 1606×2036m
lap m time pace HR cad 1 1000 4:30 4:30/km 136 78 2 1000 4:29 4:29/km 145 78 3 1000 4:31 4:31/km 149 78 4 1000 5:11 5:11/km 152 76 5 1000 4:22 4:22/km 155 79 6 1000 4:22 4:22/km 162 78 7 1000 4:19 4:19/km 166 79 8 1000 4:30 4:30/km 164 79 9 297 1:25 4:46/km 163 80 - gps
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Running 12.1km · 4:59/km · HR 154 · cad 78 · 12:20 UTC · 13 laps · area 59×9366m
lap m time pace HR cad 1 1000 5:08 5:08/km 133 80 2 1000 4:59 4:59/km 157 79 3 1000 4:45 4:45/km 159 78 4 1000 4:52 4:52/km 158 78 5 1000 4:49 4:49/km 161 78 6 1000 4:53 4:53/km 160 78 7 1000 4:57 4:57/km 153 78 8 1000 4:59 4:59/km 148 78 9 1000 5:26 5:26/km 155 78 10 1000 5:02 5:02/km 159 78 11 1000 4:54 4:54/km 154 78 12 1000 4:52 4:52/km 153 79 13 135 47" 5:48/km 159 79
W33 · Aug 11
Thu · Aug 14 Easy - 3.5km 5:55/km
- gps
-
Running 3.5km · 5:54/km · HR 157 · cad 80 · 09:46 UTC · 4 laps · area 532×1191m
lap m time pace HR cad 1 1000 6:11 6:11/km 153 79 2 1000 5:23 5:23/km 175 81 3 1000 6:02 6:02/km 147 81 4 451 2:47 6:10/km 152 78
Sun · Aug 17 Long - 9km 6:10/km
- gps
-
Running 8.9km · 6:36/km · HR 142 · cad 79 · 07:37 UTC · 9 laps · area 2991×1470m
lap m time pace HR cad 1 1000 6:24 6:24/km 125 78 2 1000 6:16 6:16/km 157 79 3 1000 6:27 6:27/km 161 80 4 1000 6:27 6:27/km 160 81 5 1000 6:31 6:31/km 140 83 6 1000 5:40 5:40/km 128 81 7 1000 5:38 5:38/km 127 78 8 1000 6:05 6:05/km 148 77 9 869 9:08 10:31/km 135 71
W31 · Jul 28
Mon · Jul 28 Strength · Easy - 8km 4:45/km · Strides - 5x30m
- bullet
- Strength; 8km easy run; 5x30m easy strides
- plan
- AM: 8km lockerer DL, GA1; 5x30 lockere Abläufe; 10min. Stabilisation / Planks; 15min. allg. Athletik (nur Rumpf, Arme) oder; 15min. Turnübungen.; 5min. Austraben · ca. 4:50
- gps
-
Running 8.3km · 4:44/km · HR 150 · cad 78 · 15:02 UTC · 9 laps · area 1515×2519m
lap m time pace HR cad 1 1000 4:43 4:43/km 142 79 2 1000 4:43 4:43/km 156 78 3 1000 4:44 4:44/km 151 78 4 1000 4:39 4:39/km 157 78 5 1000 4:46 4:46/km 149 77 6 1000 4:47 4:47/km 151 78 7 1000 4:43 4:43/km 153 78 8 1000 4:49 4:49/km 144 77 9 261 1:14 4:44/km 145 77
Tue · Jul 29 Drills · Jumps · Easy - 5km · Strides
- bullet
- Sprint drill circuit; Plyometrics; 5km easy run; 3 easy grass strides
- plan
- AM: 5km lockerer DL, G; 2x5 Hürdensprünge; 100 Kleine Sprünge; 1 … 2x(30m Skipping - 10 Burpees - 50m SpL); 3xlockere ULI-Läufe auf Rasen · ca. 4:55
Wed · Jul 30 —
- bullet
- Warm-up; Strength
- plan
- AM: 2km EL, 3x100SL Kurve; (20-30-40-50)sub vom 800m Start; (150-300-200-150)TL GA2 WK-v; 10min. Fußgymnastik Sand · P: 2' / 3' / 2'; ca. 21 / 40 / 27
Thu · Jul 31 Strides - 6x120m
- bullet
- 6x120m grass strides; Strength
- plan
- PM: 5km "Easy Run", G, 10min. Stabilisation / Planks; 6x120 NI Rasen-Diagonale, A; ODER · Ruhe
- gps
-
Running 2.9km · 5:36/km · HR 135 · cad 79 · 13:28 UTC · 3 laps · area 908×686m
lap m time pace HR cad 1 1000 5:53 5:53/km 131 79 2 1000 5:57 5:57/km 141 79 3 888 4:21 4:54/km 134 80
Fri · Aug 1 Pre-Meet
- bullet
- Race preparation
- plan
- AM: Individuelle WK-Vorbereitung
Sat · Aug 2 🏁 German Championships, Dresden: 800m heat (1:50.66) — hard
- bullet
- German Championships, Dresden: 800m heat
- plan
- PM: DM Dresden; 800m VL
- race
- 800m 1:50.66 () — Dresden/GER
Sun · Aug 3 🏁 German Championships, Dresden: 800m final (1:49.88) — hard
- bullet
- German Championships, Dresden: 800m final
- plan
- PM: DM Dresden; 800m F; -> SAISONENDE
- race
- 800m 1:49.88 () — Dresden/GER
W30 · Jul 21
Mon · Jul 21 Strides - 6x120m · Shakeout - 6.5km 5:10/km
- bullet
- 6x120m grass strides; Strength; 5km easy run
- plan
- AM: 5km DL GA1, G; 10min. Stabilisation / Planks; 6x120 NI Rasen-Diagonale, A
- gps
-
Running 6.5km · 5:11/km · HR 145 · cad 77 · 15:34 UTC · 7 laps · area 640×1079m
lap m time pace HR cad 1 1000 4:59 4:59/km 136 79 2 1000 4:48 4:48/km 153 77 3 1000 4:45 4:45/km 147 77 4 1000 4:53 4:53/km 146 77 5 1000 4:58 4:58/km 150 78 6 1000 5:06 5:06/km 149 79 7 524 4:20 8:16/km 130 72
Tue · Jul 22 Pre-Meet
- bullet
- Race preparation
- plan
- AM: Individuelle WK-Vorbereitung
Wed · Jul 23 🏁 800m 1:47.09 — hard
- bullet
- 1:47,09
- plan
- AM: WK Pfungstadt; 800; 1:47,09 · [25,3 / 38,1 / 1:17,7 / 1:31,6]
- race
- 800m 1:47.09 () — Pfungstadt
Thu · Jul 24 Strength
- bullet
- Strength; 20min easy cool-down run
- plan
- PM: 20min. Lockeres AL, G; 10min. Stabilisation; 15min. Athletik (nur Rumpf, Arme)
Fri · Jul 25 Easy - 5km 6:45/km
- bullet
- Rest
- gps
-
Running 5.3km · 6:43/km · HR 129 · cad 78 · 12:22 UTC · 6 laps · area 1810×832m
lap m time pace HR cad 1 1000 6:38 6:38/km 134 77 2 1000 6:51 6:51/km 157 79 3 1000 6:13 6:13/km 126 79 4 1000 7:10 7:10/km 116 76 5 1000 6:49 6:49/km 114 78 6 290 1:49 6:16/km 126 80
Sat · Jul 26 Speed - 4x30m · Strength
- bullet
- Warm-up; 4x30m flying; (3x200m, 3x1000m, 3x200m) aerobic intervals; Strength
- plan
- AM: 3km EL, G, 3x80SL; 4x30 flieg. (s-m-s-m); (3x200 / 3x1000 / 3x200)TL GA2; 10min. Fußgymnastik Sand · 30 / 3:10, 3:08, 3:07 / 30
Sun · Jul 27 —
- bullet
- Rest
W29 · Jul 14
Mon · Jul 14 Easy - 7.5km 4:35/km
- bullet
- Strength; 6-10km easy run
- plan
- PM: DL GA1 intuitiv (6 … 10km), G; 150 Kleine Sprünge; 10min. Stabilisation/Planks · ca. 4:40
- gps
-
Running 7.4km · 4:37/km · HR 153 · cad 80 · 14:47 UTC · 8 laps · area 1421×1396m
lap m time pace HR cad 1 1000 5:22 5:22/km 132 78 2 1000 4:30 4:30/km 156 82 3 1000 4:34 4:34/km 153 81 4 1000 4:25 4:25/km 160 81 5 1000 4:30 4:30/km 158 80 6 1000 4:39 4:39/km 156 79 7 1000 4:21 4:21/km 162 80 8 400 1:50 4:35/km 158 80
Tue · Jul 15 Strength · Easy - 5km 6:10/km · Strides - 4x100m
- bullet
- Strength; 5km easy run; 4x100m easy strides on grass
- plan
- AM: 5km DL GA1; 10min. Stabilisation; Treppe: 2x(re-li-beidb-Skater-Skipping); 30min. allg. Athletik; (vorrangig Rumpf, Arme); 4x100 lockere SL auf Rasen
- gps
-
Running 5.3km · 6:08/km · HR 129 · cad 79 · 14:33 UTC · 6 laps · area 627×770m
lap m time pace HR cad 1 1000 6:26 6:26/km 120 77 2 1000 6:18 6:18/km 127 79 3 1000 6:03 6:03/km 128 79 4 1000 5:59 5:59/km 132 78 5 1000 5:57 5:57/km 136 79 6 311 1:52 6:00/km 139 80
Wed · Jul 16 —
- bullet
- Warm-up; 2x(8x200m) aerobic intervals; Strength
- plan
- AM: 3km EL, G, 3x80SL, 3 Abläufe; (20-30-40-50)sub; 2x(8x200) TL GA2; 10min. Fußgymnastik Sand · SP: 4'
- gps
-
Running 0.2km · 9:26/km · HR 126 · cad 71 · 16:22 UTC · 1 laps · area 41×210m
lap m time pace HR cad 1 221 2:05 9:26/km 126 71
Thu · Jul 17 Race-Prep - 150m + 300m + 100m · Drills · Strides
- bullet
- Starts and sprint drills; (150m-300m-100m) speed set; 8x120m easy strides on grass
- plan
- AM: E, G, ABC, 3x100SL; 2 Abläufe, 3x20 Tiefstart vom 400m Start; (150-300-100)I2, keine Pausensteuerung; 8x120 NI lockere Rasen-Diagonale · 16,6 / 34,9 / 11,2; (9', 6')
Fri · Jul 18 —
- bullet
- Rest
Sat · Jul 19 Pre-Meet
- bullet
- Race preparation
- plan
- AM: Individuelle WK-Vorbereitung
Sun · Jul 20 🏁 400m 48.16 — hard
- bullet
- 400m
- plan
- PM: NDM Hamburg; 400m; 48.16 · [22,6/34,7]
- race
- 400m 48.16 () — Hamburg
W28 · Jul 7
Mon · Jul 7 Easy - 9km 4:40/km · Strides - 5x120m
- bullet
- 8-10km easy run; 5x120m grass strides; Strength
- plan
- PM: 8 … 10km DL GA1; (km 5-7: ca. 4x30sec Tempo-Verschärfg.); 4x50m SpL (locker, Rasen); 10m Stabilisation/Planks; 5x120 NI Rasen-Diagonale · ca. 4:50
- gps
-
Running 9.3km · 4:41/km · HR 149 · cad 79 · 12:40 UTC · 10 laps · area 1666×2514m
lap m time pace HR cad 1 1000 4:52 4:52/km 140 80 2 1000 4:42 4:42/km 148 78 3 1000 4:38 4:38/km 151 79 4 1000 4:42 4:42/km 147 80 5 1000 4:33 4:33/km 149 79 6 1000 4:50 4:50/km 157 79 7 1000 4:45 4:45/km 146 78 8 1000 4:43 4:43/km 149 79 9 1000 4:31 4:31/km 155 80 10 320 1:27 4:32/km 154 80
Tue · Jul 8 Speed - Uphill starts + I2 set (60-100-80) · Jumps · Strength
- bullet
- Resisted sprint set + uphill starts + I2 set (60-100-80); Plyometrics; Strength
- plan
- AM: E, G, ABC, 2x100SL, 3 Abläufe; 100 Kleine Sprünge; ZWL: 3x50 (5kg), Bergan: 3x20sub; (60-100-80)I2, ohne Pausensteuerung; 45min. allg. Athletik; (alle MG, geringe-mittlere Last); 5min. AL
- gps
-
Running 4km · 6:15/km · HR 132 · cad 73 · 09:35 UTC · 5 laps · area 1277×1029m
lap m time pace HR cad 1 1000 6:26 6:26/km 124 78 2 1000 5:33 5:33/km 139 79 3 1000 5:22 5:22/km 136 79 4 1000 6:40 6:40/km 135 77 5 43 1:14 28:41/km 115 50
Wed · Jul 9 Track Workout - 4x200m + 3x1000m + 4x200m (no splits) · Strength hard
- bullet
- Warm-up; 3x50 wickets + (4x200m, 3x1000m, 4x200m); Strength
- plan
- AM: 2km EL, G, 3x80SL; 3x20sub, 3x50 Wickets; (4x200 / 3x1000 / 4x200) TL GA2; 60I2; 10min. Fußgymnastik Sand · 34 / 34 / 34 / 34; 3:04 / 3:03 / 3:02; 28 / 30 / 28 / 28
Thu · Jul 10 Strides - 4x120m · Strength · Easy - 5km 6:25/km
- bullet
- 4x120m grass strides; Strength; 8-10km easy run
- plan
- PM: 8 ...10km DL GA1, G; 45min. allg. Athletik; (alle MG, geringe-mittlere Last); 4x120 NI Rasen-Diagonale · ca. 4:15
- gps
-
Running 5.1km · 6:27/km · HR 126 · cad 78 · 13:09 UTC · 6 laps
lap m time pace HR cad 1 1000 6:28 6:28/km 120 78 2 1000 6:28 6:28/km 128 78 3 1000 6:22 6:22/km 128 79 4 1000 6:26 6:26/km 126 78 5 1000 6:28 6:28/km 126 78 6 55 23" 6:58/km 121 78
Fri · Jul 11 Jumps · Easy - 4.5km 4:45/km
- bullet
- Plyometrics; 5km easy run; easy cool-down
- plan
- AM: 5km lockerer DL GA1, G; 10x1 Drop Jump, 3x6 Hürdensprünge (niedrig); Treppe: 2x(re-li-Skater-Skipping); 150 Kleine Sprünge; 10min. lockeres Austraben · ca. 4:20
- gps
-
Running 4.8km · 4:43/km · HR 151 · cad 78 · 13:08 UTC · 5 laps · area 246×408m
lap m time pace HR cad 1 1000 6:25 6:25/km 124 79 2 1000 5:01 5:01/km 142 79 3 1000 4:00 4:00/km 158 78 4 1000 3:59 3:59/km 178 78 5 806 3:14 4:01/km 180 78
Sat · Jul 12 —
- bullet
- 2x100m strides + 6x120m grass strides; Strength
- plan
- AM: E, G, ABC, 2x100SL, (20-30-40)sub Kurve; (150-150-600-600-150-150) TL GA2; 6x120 NI Rasen-Diagonale.; 10min. Fußgymnastik Sand · 18.5 / 18.5; 1:27.3 (12.0/12.4) / 1:26.0 (12.0/12.4); 18.3 / 18.2
Sun · Jul 13 —
- bullet
- Rest
W27 · Jun 30
Mon · Jun 30 Drills · Speed - 5x60m · Jumps · Strength
- bullet
- Sprint drills + 5x60m I2; Plyometrics; Strength
- plan
- AM: E, G,ABC, 3x80SL; 2x20sub; 100 Kleine Sprünge, 3x50m Spl (Rasen); 5x60I2, P: 45''; 45min. allg. Athletik; (alle MG, geringe-mittlere Last); 5min. AL
- gps
-
Running 3.8km · 5:53/km · HR 137 · cad 78 · 09:17 UTC · 4 laps · area 1335×732m
lap m time pace HR cad 1 1000 5:18 5:18/km 142 79 2 1000 5:08 5:08/km 140 79 3 1000 5:18 5:18/km 136 79 4 820 6:43 8:11/km 133 73
Tue · Jul 1 Drills · Track Workout - 600m + 2x500m + 3x400m + 6x200m (no splits) · Jumps hard
- bullet
- Warm-up; 3x50 wickets + (600m, 2x500m, 3x400m, 6x200m); Plyometrics; Strength
- plan
- AM: 2km EL, G, ABC, 2x100SL Kurve; 3x50 Wickets; 100I2; (600-2x500-3x400-6x200)TL GA2; 150Medball-Würfe; 10min. Fußgymnastik Sand, A · ca. 1:45/86/68/32
Wed · Jul 2 Strides - 8x120m · Steady - 10.5km 4:45/km
- bullet
- 8x120m grass strides; Strength; 6-10km easy run
- plan
- PM: 6 ...10km DL GA1, G; 45min. allg. Athletik; (alle MG, geringe-mittlere Last); 8x120 NI Rasen-Diagonale · ca. 4:15
- gps
-
Running 10.4km · 4:45/km · HR 149 · cad 77 · 18:08 UTC · 11 laps · area 1334×3963m
lap m time pace HR cad 1 1000 4:43 4:43/km 141 78 2 1000 4:52 4:52/km 150 77 3 1000 4:48 4:48/km 152 77 4 1000 4:46 4:46/km 147 76 5 1000 4:43 4:43/km 149 76 6 1000 4:45 4:45/km 146 76 7 1000 4:50 4:50/km 147 76 8 1000 4:43 4:43/km 152 77 9 1000 4:38 4:38/km 150 77 10 1000 4:39 4:39/km 152 77 11 372 1:50 4:56/km 157 77
Thu · Jul 3 Jumps · Easy - 6km 4:55/km
- bullet
- Warm-up; Plyometrics; 6km easy run; easy cool-down
- plan
- AM: 6km lockerer DL GA1, G; 3x5 Hürdensprünge (niedrig), 2x30Wechsel-Sprünge; 150 Kleine Sprünge; 10min. lockeres Austraben · ca. 4:20
- gps
-
Running 6km · 4:57/km · HR 143 · cad 77 · 15:39 UTC · 7 laps · area 850×1812m
lap m time pace HR cad 1 1000 5:07 5:07/km 141 77 2 1000 4:51 4:51/km 143 77 3 1000 4:56 4:56/km 144 76 4 1000 4:49 4:49/km 143 76 5 1000 4:47 4:47/km 146 77 6 1000 5:11 5:11/km 143 77 7 18 4" — 131 79
Fri · Jul 4 —
- bullet
- 3x100m strides + 2x100m I2
- plan
- AM: E, G, ABC, 3x100SL; 3x20sub, 2x30 flieg.sub; (200-1000-800-400-600-200); TL GA2, variable Inensität; 2x100I2 · 28.6 / 3:14 / 2:19 / 48.4 / 23.5; 12.0 / 12.0
Sat · Jul 5 Tempo - 6x4min (2'P) (no splits) hard
- bullet
- Warm-up; tempo run 6x4min (2min rest); Strength
- plan
- PM: 5min. EL, G; Tempo-DL:; 6x4', 2'TP; 15min. Komplex Stabilisation/Planks · ca. 3:35
Sun · Jul 6 —
- bullet
- Rest
W26 · Jun 23
Mon · Jun 23 —
- bullet
- 5km easy run
- plan
- AM: 5km lockerer DL GA1 PM: wenn möglich: · 290:00 /km
- gps
-
Running 1.8km · 4:54/km · HR 146 · cad 79 · 15:23 UTC · 2 laps · area 765×1001m
lap m time pace HR cad 1 1000 4:56 4:56/km 141 79 2 836 4:03 4:51/km 151 79
Tue · Jun 24 Starts · Drills · Meet Prep - 2x200m · Jumps
- bullet
- Starts + curve drills + 2x200m race-pace reps; Plyometrics
- plan
- AM: E, G, ABC, 3x80 SL Kurve; 4x20 sub vom 800m Start; 100 Kleine Sprünge; 2x200 TL GA2, Wettkampf-v; 5min. Austraben · 26,3 / 25,4; P: 1:30 / 2:30; ca. 13 / 26
Wed · Jun 25 Strides - 6x120m · Easy - 9km 4:55/km
- bullet
- 6x120m grass strides; Strength; 6km easy run
- plan
- AM: 6km lockerer DL GA1; 10min. Stabilisation / Planks; 6x120 NI Rasen-Diagonale, A PM: oder · RUHE
- gps
-
Running 9.2km · 5:24/km · HR 152 · cad 76 · 15:42 UTC · 10 laps · area 1372×2509m
lap m time pace HR cad 1 1000 4:59 4:59/km 136 77 2 1000 4:46 4:46/km 151 77 3 1000 4:39 4:39/km 160 78 4 1000 4:45 4:45/km 160 78 5 1000 4:45 4:45/km 164 79 6 1000 4:54 4:54/km 168 79 7 1000 9:06 9:06/km 139 66 8 1000 5:36 5:36/km 147 72 9 1000 5:07 5:07/km 156 78 10 147 51" 5:47/km 159 80
Thu · Jun 26 Pre-Meet
- bullet
- Race preparation
- plan
- AM: Individuelle WK-Vorbereitung
Fri · Jun 27 🏁 800m 1:48.11 — hard
- bullet
- 800m race (1:48.11)
- plan
- AM: WK Osterode; 800m; 1:48,11 · [24.9 / 50.9 / 1:18.9]
- race
- 800m 1:48.11 () — Osterode
Sat · Jun 28 Strides - 6x120m · Easy - 8.5km 6:25/km
- bullet
- 6x120m grass strides; 6-8km easy run
- plan
- PM: 6 … 8km lockeres AL, G; 6x120 NI Rasen-Diagonale
- gps
-
Running 8.8km · 7:33/km · HR 131 · cad 71 · 16:03 UTC · 9 laps · area 2302×843m
lap m time pace HR cad 1 1000 6:26 6:26/km 139 76 2 1000 5:52 5:52/km 153 78 3 1000 6:43 6:43/km 133 77 4 1000 5:06 5:06/km 133 78 5 1000 5:00 5:00/km 148 78 6 1000 5:37 5:37/km 161 78 7 1000 8:58 8:58/km 119 59 8 1000 16:19 16:19/km 103 57 9 782 6:14 7:58/km 153 60
Sun · Jun 29 —
- bullet
- Rest
W25 · Jun 16
Mon · Jun 16 Tempo - 8x90s (3:50/km, 2'P) hard
- bullet
- Tempo run: 8x1:30 (2min rest)
- plan
- PM: E, G; Tempo-DL:; 8x1:30, TP 2' · ca. 3:50-4:00
- gps
-
Running 4km · 5:38/km · HR 137 · cad 78 · 09:08 UTC · 5 laps · area 837×1331m
lap m time pace HR cad 1 1000 6:02 6:02/km 135 79 2 1000 5:27 5:27/km 133 79 3 1000 5:22 5:22/km 136 78 4 1000 5:38 5:38/km 143 78 5 24 10" 6:57/km 129 78 - gps
-
Running 7.2km · 4:39/km · HR 155 · cad 79 · 14:40 UTC · 18 laps · area 2057×1903m
lap m time pace HR cad 1 939 5:04 5:24/km 122 78 2 392 1:30 3:50/km 150 81 3 394 2:00 5:05/km 145 78 4 367 1:30 4:05/km 156 80 5 402 2:00 4:59/km 160 78 6 377 1:30 3:59/km 162 81 7 399 2:00 5:01/km 161 78 8 382 1:30 3:56/km 166 81 9 384 2:00 5:13/km 159 78 10 398 1:30 3:46/km 166 81 11 399 2:00 5:01/km 162 78 12 376 1:30 3:59/km 169 81 13 374 2:00 5:21/km 166 77 14 390 1:30 3:51/km 168 81 15 390 2:00 5:08/km 160 78 16 426 1:30 3:31/km 167 82 17 359 2:00 5:34/km 157 78 18 49 25" 8:30/km 149 65
Tue · Jun 17 —
- bullet
- Warm-up; 2x200m strides; 500m + 300m + 500m + 200m
- plan
- AM: E, Drills,2x200m Steigerungen; 500m 70s; 300m 39s; 500m 70s; 200m 28s · Laktat gut am Start. Gut um schonmal wieder; in das Feeling zu kommen.
- gps
-
Running 0.4km · 9:35/km · HR 120 · cad 65 · 13:52 UTC · 1 laps · area 139×125m
lap m time pace HR cad 1 402 3:51 9:35/km 120 65 - gps
-
Running 0.1km · 11:29/km · HR 117 · cad 60 · 13:57 UTC · 1 laps · area 58×64m
lap m time pace HR cad 1 119 1:22 11:29/km 117 60
Wed · Jun 18 Easy - 8.5km 5:05/km
- bullet
- 8km easy hilly run; Strength
- plan
- AM: 8km lockerer DL, leicht hügelig; 10min. Stabilisation/Planks · ca. 4:50
- gps
-
Running 8.4km · 5:06/km · HR 153 · cad 78 · 11:32 UTC · 9 laps · area 2679×2441m
lap m time pace HR cad 1 1000 5:51 5:51/km 124 80 2 1000 5:09 5:09/km 149 78 3 1000 5:11 5:11/km 160 78 4 1000 5:11 5:11/km 160 77 5 1000 5:06 5:06/km 161 78 6 1000 4:40 4:40/km 162 78 7 1000 5:01 5:01/km 158 78 8 1000 4:55 4:55/km 156 78 9 405 1:51 4:34/km 157 80
Thu · Jun 19 —
- bullet
- 3x80m sprint drills
- plan
- AM: E, G, ABC, 3x80SL Kurve; (20-30-40-20)sub Kurve; 80I2 / VB; (100-250-200-100) TL GA2 in WK-v; 10min. Austraben · P: 2' / 3' / 2:30; ca. 13 / 33 / 26 / 13
- gps
-
Running 5.7km · 6:59/km · HR 143 · cad 75 · 16:02 UTC · 6 laps · area 967×1046m
lap m time pace HR cad 1 1000 5:55 5:55/km 139 80 2 1000 5:22 5:22/km 148 78 3 1000 4:59 4:59/km 149 78 4 1000 8:08 8:08/km 145 77 5 1000 11:06 11:06/km 140 68 6 734 4:30 6:08/km 136 68
Fri · Jun 20 Shakeout - 6km
- bullet
- 6km easy run; Strength
- plan
- AM: 6km lockeres AL, G; 10min. Stabilisation/Planks
Sat · Jun 21 Pre-Meet
- bullet
- Race preparation
- plan
- AM: Individuelle WK-Vorbereitung
Sun · Jun 22 🏁 800m 1:47.69 — hard
- bullet
- 800m race (1:47.69)
- plan
- AM: WK Troyes; 800m; 1:47,69
- race
- 800m 1:47.69 () — Troyes/FRA
W24 · Jun 9
Mon · Jun 9 Track Workout - 12x200m (no splits) hard
- bullet
- Warm-up; 12x200m; Strength
- plan
- PM: 6 … 8km DL im Gelände; 10min. Stabilisation / Planks; E, Lauf-ABC; 12x200m · 1:30 gehpause
- gps
-
Running 1.9km · 5:39/km · HR 141 · cad 77 · 12:12 UTC · 2 laps · area 1297×637m
lap m time pace HR cad 1 1000 5:04 5:04/km 135 79 2 912 5:45 6:18/km 146 75
Tue · Jun 10 Easy - 7.5km 4:45/km · Strides - 6x120m · Strength
- bullet
- Warm-up; 3x300m (7min rest) + 6x120m grass strides; Strength
- plan
- AM: 2km EL, G, ABC, 3x100SL, 2x30sub Kurve; (15-20-25) Tiefstart Kurve; 3x300 TL GA2, P: 7'; 6x120 NI Rasen-Diagonale; 10min. Fußgymnastik / Sand, A · 36.4 / 36.8 / 37.9
- gps
-
Running 7.5km · 4:43/km · HR 151 · cad 80 · 11:43 UTC · 8 laps · area 1642×1982m
lap m time pace HR cad 1 1000 5:13 5:13/km 135 79 2 1000 5:06 5:06/km 162 80 3 1000 4:39 4:39/km 156 82 4 1000 4:31 4:31/km 156 81 5 1000 4:54 4:54/km 146 81 6 1000 4:33 4:33/km 157 80 7 1000 4:13 4:13/km 147 80 8 495 2:11 4:25/km 151 80
Wed · Jun 11 —
- bullet
- Tempo run: 8x2min (2min rest); Strength
- plan
- AM: Tempo-DL: 8x2', 2'TP; 20min. allg. Athletik (Rumpf, Arme) · ca. 3:35 - 45
Thu · Jun 12 Easy - 8.5km 5:10/km · Strength
- bullet
- Medium easy run; Strength
- plan
- PM: DL "mittlere Länge" nach Gefühl; 45min. allg. Athletik; (geringe Lsten, alle MG) · ca. 3:37; ca. 9km
- gps
-
Running 8.6km · 5:08/km · HR 150 · cad 80 · 12:06 UTC · 9 laps · area 2993×1461m
lap m time pace HR cad 1 1000 7:04 7:04/km 129 77 2 1000 4:56 4:56/km 149 80 3 1000 4:48 4:48/km 154 79 4 1000 5:10 5:10/km 162 80 5 1000 5:16 5:16/km 156 82 6 1000 4:46 4:46/km 149 82 7 1000 4:41 4:41/km 155 81 8 1000 4:44 4:44/km 159 81 9 579 2:37 4:31/km 150 79
Fri · Jun 13 Fartlek - 8x2min (3:35/km, 2'P) · Speed - 4x100m · Strides hard
- bullet
- Warm-up; flying 30m reps + 4x100m I2 + 6x120m grass strides; Strength
- plan
- AM: 2km EL, G, ABC, 3x80SL Kurve; 4x30flieg. (2s/2m); 200I2; 4x100I2, P: 1', SP: 8'; 200I2; 6x120 NI Rasen-Diagonale; 10min. Fußgymnastik / Sand, A · 4.11, 4.08, 4.04, 3.89; 25.1; 11.89 / 11.9 / 12.04 / 11,7; 23.7
- gps
-
Running 9km · 4:48/km · HR 154 · cad 78 · 14:24 UTC · 18 laps · area 1379×2474m
lap m time pace HR cad 1 752 5:12 6:55/km 82 68 2 552 2:00 3:37/km — 80 3 371 2:00 5:23/km — 67 4 540 2:00 3:42/km — 73 5 374 2:00 5:21/km 113 69 6 554 2:00 3:37/km 146 83 7 375 2:00 5:20/km 170 78 8 571 2:00 3:30/km 168 84 9 348 2:00 5:45/km 171 77 10 556 2:00 3:36/km 173 84 11 337 2:00 5:56/km 174 79 12 549 2:00 3:39/km 178 84 13 341 2:00 5:52/km 174 78 14 562 2:00 3:34/km 175 84 15 334 2:00 5:59/km 177 78 16 599 2:00 3:20/km 186 86 17 299 2:00 6:41/km 179 78 18 1002 6:06 6:05/km 156 77
Sat · Jun 14 Easy - 10km
- bullet
- 10km easy run; Strength
- plan
- AM: 10km DL GA1; 10min. Stabilisation/Planks
Sun · Jun 15 —
- bullet
- Rest
W23 · Jun 2
Mon · Jun 2 Easy - 4km 5:10/km
- bullet
- 6km hilly easy run; Strength
- plan
- AM: 6km hügelig; 10min Stabi
- gps
-
Running 4.2km · 5:36/km · HR 155 · cad 80 · 14:29 UTC · 5 laps · area 1835×1702m
lap m time pace HR cad 1 1000 5:01 5:01/km 155 82 2 1000 3:54 3:54/km 171 81 3 1000 4:22 4:22/km 173 83 4 1000 7:15 7:15/km 142 72 5 189 2:57 15:37/km 138 80
Tue · Jun 3 —
- bullet
- Warm-up; 3x200m (25.0, 2:30 rest) + 6x120m grass strides
- plan
- AM: 15min EL, Lauf-ABC; (20-30)sub; (60-150)I2; 3x200m, P: 2:30, 25.0; 6x120 NI Rasen-Diagonale · Gut um wieder in; Schnelligkeit reinzukommen
Wed · Jun 4 Tempo - 12x2min (3:40/km, 1'P) hard
- bullet
- Fartlek: 12x2min hard / 1min easy
- plan
- AM: Fahrtspiel; 12x2min schnell 1min langsam; (9,45km) · ca. 3:45 / 5:00
- gps
-
Running 9.5km · 4:13/km · HR 172 · cad 81 · 15:34 UTC · 26 laps · area 3164×2754m
lap m time pace HR cad 1 743 4:37 6:13/km 133 79 2 505 2:00 3:58/km 162 82 3 188 1:00 5:19/km 168 80 4 536 2:00 3:44/km 171 83 5 204 1:00 4:54/km 174 78 6 523 2:00 3:49/km 180 83 7 177 1:00 5:39/km 182 81 8 521 2:00 3:50/km 182 82 9 192 1:00 5:13/km 179 78 10 519 2:00 3:51/km 180 82 11 192 1:00 5:13/km 183 79 12 551 2:00 3:38/km 180 82 13 206 1:00 4:51/km 172 79 14 547 2:00 3:39/km 175 82 15 210 1:00 4:46/km 173 79 16 558 2:00 3:35/km 175 82 17 198 1:00 5:03/km 178 79 18 548 2:00 3:39/km 178 82 19 212 1:00 4:43/km 177 80 20 558 2:00 3:35/km 183 84 21 200 1:00 5:00/km 173 79 22 547 2:00 3:39/km 176 82 23 209 1:00 4:47/km 176 79 24 571 2:00 3:30/km 181 83 25 32 9" 4:41/km 183 81 26 6 3" — 183 80
Thu · Jun 5 Easy - 4.5km 5:40/km
- bullet
- Stretching; 4km easy run; Strength
- plan
- AM: Stretch PM: 4km; 15min Stabi
- gps
-
Running 4.4km · 5:38/km · HR 149 · cad 78 · 14:44 UTC · 5 laps · area 797×1333m
lap m time pace HR cad 1 1000 5:39 5:39/km 127 79 2 1000 6:21 6:21/km 155 76 3 1000 5:55 5:55/km 156 77 4 1000 4:53 4:53/km 159 79 5 405 2:03 5:04/km 150 79
Fri · Jun 6 —
- bullet
- Recovery day (fatigue symptoms)
- plan
- PM: (leichtes schlapphiets / Krankheitsgefühl) wohl nichts größers
Sat · Jun 7 Track Workout - 3x300m (no splits) · Strides hard
- bullet
- Warm-up; 3x300m (7min rest) + 6x120m grass strides; 6km easy run
- plan
- AM: 2km EL, G, ABC, 3x100SL, 2x30sub Kurve; (15-20-25) Tiefstart Kurve; 3x300 TL GA2, P: 7'; 6x120 NI Rasen-Diagonale, A; 6km locker · 38,5 / 36,3 / 36,0
Sun · Jun 8 Long - 12.5km 5:05/km
- bullet
- 12.5km easy run
- plan
- PM: 12,5km · hügelig (300 höhenmeter); 305:00 /km
- gps
-
Running 12.6km · 5:04/km · HR 155 · cad 81 · 15:43 UTC · 13 laps · area 1559×3131m
lap m time pace HR cad 1 1000 6:07 6:07/km 133 81 2 1000 5:20 5:20/km 161 82 3 1000 5:09 5:09/km 168 80 4 1000 4:38 4:38/km 161 82 5 1000 4:48 4:48/km 174 81 6 1000 5:40 5:40/km 159 77 7 1000 4:05 4:05/km 150 81 8 1000 4:20 4:20/km 157 83 9 1000 4:58 4:58/km 143 79 10 1000 5:12 5:12/km 144 84 11 1000 4:50 4:50/km 152 81 12 1000 5:39 5:39/km 159 81 13 626 3:06 4:57/km 157 80
W22 · May 26
Sun · Jun 1 Easy - 8km 4:25/km
- gps
-
Running 8km · 6:55/km · HR 149 · cad 79 · 13:32 UTC · 8 laps · area 2202×2205m
lap m time pace HR cad 1 1000 4:30 4:30/km 132 79 2 1000 4:15 4:15/km 156 79 3 1000 4:28 4:28/km 158 79 4 1000 24:11 24:11/km 130 69 5 1000 3:22 3:22/km 175 85 6 1000 5:28 5:28/km 171 79 7 1000 4:56 4:56/km 179 80 8 978 4:00 4:05/km 173 81
W21 · May 19
Thu · May 22 🏁 800m 1:49.46 — hard
- race
- 800m 1:49.46 (10th) — NCAA DII Outdoor Championships
W20 · May 12
Mon · May 12 Long - 10km 5:05/km
- gps
-
Running 10.2km · 5:03/km · HR 167 · cad 78 · 19:19 UTC · 11 laps · area 3369×1774m
lap m time pace HR cad 1 1000 5:11 5:11/km 142 78 2 1000 4:54 4:54/km 166 78 3 1000 5:07 5:07/km 166 77 4 1000 5:50 5:50/km 162 77 5 1000 4:50 4:50/km 173 78 6 1000 4:55 4:55/km 174 78 7 1000 4:50 4:50/km 168 78 8 1000 4:47 4:47/km 168 79 9 1000 5:03 5:03/km 177 80 10 1000 4:59 4:59/km 179 80 11 193 58" 5:01/km 172 80
Wed · May 14 Steady - 10km 4:35/km
- gps
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Running 10.2km · 4:37/km · HR 154 · cad 80 · 22:04 UTC · 11 laps · area 2725×2744m
lap m time pace HR cad 1 1000 5:13 5:13/km 142 80 2 1000 4:39 4:39/km 144 80 3 1000 4:27 4:27/km 145 81 4 1000 4:27 4:27/km 154 80 5 1000 4:31 4:31/km 152 79 6 1000 4:27 4:27/km 160 79 7 1000 4:32 4:32/km 160 80 8 1000 4:24 4:24/km 162 79 9 1000 4:39 4:39/km 167 80 10 1000 4:47 4:47/km 159 80 11 187 57" 5:05/km 151 80
Fri · May 16 Easy - 9km 5:05/km
- gps
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Running 9.1km · 5:07/km · HR 147 · cad 78 · 21:33 UTC · 10 laps · area 1809×2696m
lap m time pace HR cad 1 1000 5:17 5:17/km 128 78 2 1000 5:00 5:00/km 149 77 3 1000 5:10 5:10/km 144 77 4 1000 5:25 5:25/km 140 75 5 1000 5:03 5:03/km 143 77 6 1000 5:07 5:07/km 152 79 7 1000 5:01 5:01/km 153 79 8 1000 4:58 4:58/km 154 79 9 1000 4:56 4:56/km 158 79 10 71 25" 5:52/km 165 81
Sat · May 17 Easy - 7km 4:55/km
- gps
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Running 7km · 4:55/km · HR 150 · cad 80 · 22:09 UTC · 8 laps · area 1613×2082m
lap m time pace HR cad 1 1000 4:54 4:54/km 136 79 2 1000 4:58 4:58/km 155 80 3 1000 4:50 4:50/km 148 79 4 1000 4:51 4:51/km 145 80 5 1000 5:01 5:01/km 153 80 6 1000 4:56 4:56/km 154 79 7 1000 4:51 4:51/km 156 80 8 37 13" 5:51/km 161 80
W19 · May 5
Mon · May 5 Track Workout - 3x(4x300m) (~42", final 300m as 4x120m) hard
- bullet
- 3x4x300m ~42s; final 300m replaced with 4x120m
Tue · May 6 Easy - 9km 4:55/km
- bullet
- (noted rest)
- gps
-
Running 9.3km · 4:56/km · HR 152 · cad 80 · 21:02 UTC · 10 laps · area 2403×2187m
lap m time pace HR cad 1 1000 5:09 5:09/km 145 80 2 1000 4:58 4:58/km 147 81 3 1000 5:02 5:02/km 146 80 4 1000 5:02 5:02/km 153 79 5 1000 4:52 4:52/km 148 79 6 1000 4:48 4:48/km 157 83 7 1000 4:59 4:59/km 155 81 8 1000 4:55 4:55/km 161 80 9 1000 4:41 4:41/km 155 79 10 254 1:11 4:40/km 143 79
Wed · May 7 Easy - 3.5km 4:45/km
- bullet
- (noted rest)
- gps
-
Running 3.6km · 6:24/km · HR 145 · cad 76 · 21:02 UTC · 4 laps · area 401×1206m
lap m time pace HR cad 1 1000 4:56 4:56/km 133 79 2 1000 4:35 4:35/km 154 79 3 1000 4:50 4:50/km 160 79 4 572 8:29 14:50/km 138 68
Thu · May 8 Steady - 7.5km 4:15/km
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- (noted rest)
- gps
-
Running 7.8km · 4:17/km · HR 163 · cad 80 · 21:20 UTC · 8 laps · area 2181×2231m
lap m time pace HR cad 1 1000 5:05 5:05/km 144 80 2 1000 4:16 4:16/km 153 79 3 1000 4:07 4:07/km 150 79 4 1000 4:14 4:14/km 164 79 5 1000 4:00 4:00/km 172 81 6 1000 4:26 4:26/km 171 80 7 1000 3:58 3:58/km 177 80 8 805 3:23 4:12/km 181 79
Fri · May 9 Easy - 9.5km 5:25/km
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- (noted rest)
- gps
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Running 9.5km · 5:23/km · HR 142 · cad 79 · 19:33 UTC · 10 laps · area 2671×2601m
lap m time pace HR cad 1 1000 6:29 6:29/km 129 79 2 1000 5:02 5:02/km 138 78 3 1000 5:13 5:13/km 138 78 4 1000 5:19 5:19/km 142 78 5 1000 5:16 5:16/km 147 78 6 1000 5:16 5:16/km 144 78 7 1000 5:13 5:13/km 148 79 8 1000 5:20 5:20/km 145 79 9 1000 5:16 5:16/km 153 80 10 490 2:39 5:24/km 138 78
Sat · May 10 —
- bullet
- (noted rest)
- gps
-
Running 0km · 16:40/km · HR 127 · 15:40 UTC · 1 laps
lap m time pace HR cad 1 4 4" — 127 — - gps
-
Running 2.8km · 12:55/km · HR 147 · cad 76 · 15:50 UTC · 3 laps · area 76×152m
lap m time pace HR cad 1 582 1:17 2:12/km 143 104 2 700 8:09 11:39/km 153 64 3 1486 26:20 17:43/km 145 60
Sun · May 11 —
- bullet
- (noted rest)
W18 · Apr 28
Mon · Apr 28 Easy - 9km 5:15/km
- bullet
- (noted rest)
- gps
-
Running 0.9km · 5:13/km · HR 131 · cad 79 · 20:55 UTC · 1 laps · area 737×264m
lap m time pace HR cad 1 910 4:45 5:13/km 131 79 - gps
-
Running 9.3km · 5:16/km · HR 147 · cad 78 · 21:11 UTC · 10 laps · area 1694×2533m
lap m time pace HR cad 1 1000 5:33 5:33/km 141 78 2 1000 5:19 5:19/km 150 78 3 1000 5:19 5:19/km 152 77 4 1000 5:16 5:16/km 149 77 5 1000 5:18 5:18/km 142 77 6 1000 5:13 5:13/km 143 77 7 1000 5:02 5:02/km 146 77 8 1000 5:16 5:16/km 151 78 9 1000 5:08 5:08/km 151 78 10 252 1:19 5:13/km 142 78
Tue · Apr 29 Easy - 9km 5:10/km
- bullet
- (noted rest)
- gps
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Running 9.3km · 5:10/km · HR 150 · cad 78 · 21:03 UTC · 10 laps · area 2434×2174m
lap m time pace HR cad 1 1000 5:27 5:27/km 142 79 2 1000 4:54 4:54/km 152 78 3 1000 5:03 5:03/km 149 77 4 1000 5:05 5:05/km 152 78 5 1000 5:10 5:10/km 143 77 6 1000 5:15 5:15/km 147 78 7 1000 5:16 5:16/km 155 78 8 1000 5:13 5:13/km 158 78 9 1000 4:56 4:56/km 154 78 10 274 1:33 5:39/km 145 75
Wed · Apr 30 —
- bullet
- (noted rest)
Thu · May 1 Long - 10km 5:10/km
- bullet
- (noted rest)
- gps
-
Running 9.9km · 5:11/km · HR 145 · cad 78 · 21:19 UTC · 10 laps · area 2718×2575m
lap m time pace HR cad 1 1000 5:31 5:31/km 143 79 2 1000 4:59 4:59/km 142 78 3 1000 5:01 5:01/km 148 77 4 1000 5:04 5:04/km 139 78 5 1000 5:04 5:04/km 143 78 6 1000 5:23 5:23/km 145 78 7 1000 5:14 5:14/km 146 78 8 1000 5:03 5:03/km 146 78 9 1000 5:18 5:18/km 153 79 10 894 4:40 5:13/km 149 78
Fri · May 2 Shakeout - 3km 4:55/km
- bullet
- (noted rest)
- gps
-
Running 3.1km · 4:53/km · HR 151 · cad 80 · 21:00 UTC · 4 laps · area 1394×122m
lap m time pace HR cad 1 1000 5:05 5:05/km 132 80 2 1000 4:48 4:48/km 160 79 3 1000 4:45 4:45/km 162 79 4 50 17" 5:40/km 163 81
Sat · May 3 🏁 4x400m Relay 3:09.29 (47.20 split) — hard
- bullet
- 4x400m relay (47.20 split)
- race
- 4x400m Relay 3:09.29 (1st) — CSU Pueblo Last Chance
Sun · May 4 —
- bullet
- (noted rest)
W17 · Apr 21
Tue · Apr 22 Easy - 7km 5:00/km
- gps
-
Running 7.1km · 5:02/km · HR 166 · cad 78 · 20:58 UTC · 8 laps · area 1596×1736m
lap m time pace HR cad 1 1000 5:12 5:12/km 139 79 2 1000 4:55 4:55/km 160 78 3 1000 5:00 5:00/km 163 78 4 1000 5:07 5:07/km 167 78 5 1000 4:57 4:57/km 173 78 6 1000 4:55 4:55/km 177 78 7 1000 5:04 5:04/km 180 78 8 93 29" 5:12/km 185 79
Thu · Apr 24 Shakeout - 5.5km 5:10/km
- gps
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Running 5.7km · 5:12/km · HR 150 · cad 78 · 22:38 UTC · 6 laps · area 2025×420m
lap m time pace HR cad 1 1000 4:54 4:54/km 139 79 2 1000 4:45 4:45/km 157 79 3 1000 5:28 5:28/km 156 77 4 1000 6:21 6:21/km 140 76 5 1000 4:47 4:47/km 159 78 6 654 3:11 4:52/km 156 78
Fri · Apr 25 🏁 800m 1:49.25 — hard
- gps
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Running 3.2km · 5:08/km · HR 148 · cad 78 · 22:28 UTC · 4 laps · area 1409×134m
lap m time pace HR cad 1 1000 5:34 5:34/km 127 80 2 1000 4:57 4:57/km 164 77 3 1000 4:42 4:42/km 155 77 4 198 1:13 6:09/km 158 76 - race
- 800m 1:49.25 (1st) — RMAC Outdoor Championship
Sat · Apr 26 Shakeout - 3.5km 4:50/km
- gps
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Running 3.5km · 5:46/km · HR 157 · cad 77 · 22:05 UTC · 4 laps · area 1140×131m
lap m time pace HR cad 1 1000 4:52 4:52/km 132 80 2 1000 4:37 4:37/km 170 78 3 1000 4:54 4:54/km 163 78 4 466 5:35 11:59/km 161 71 - gps
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Running 1.8km · 5:46/km · HR 153 · cad 79 · 23:23 UTC · 2 laps · area 575×180m
lap m time pace HR cad 1 1000 5:43 5:43/km 144 80 2 813 4:44 5:49/km 163 78
Sun · Apr 27 🏁 800m 1:49.26 — hard
- gps
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Running 2.6km · 6:19/km · HR 155 · cad 79 · 19:04 UTC · 3 laps · area 1069×130m
lap m time pace HR cad 1 1000 5:02 5:02/km 147 78 2 1000 4:54 4:54/km 171 78 3 612 6:33 10:42/km 149 80 - race
- 800m 1:49.26 () — Golden CO/USA
W16 · Apr 14
Wed · Apr 16 🏁 800m 1:49.62 — hard
- race
- 800m 1:49.62 (15th) — Bryan Clay Invitational
W15 · Apr 7
Mon · Apr 7 Long - 10km 5:00/km · Core · Jumps
- bullet
- Easy run; Core and stretching; Plyometrics
- gps
-
Running 10.2km · 5:00/km · HR 161 · cad 85 · 21:22 UTC · 11 laps · area 2711×2745m
lap m time pace HR cad 1 1000 4:58 4:58/km 147 84 2 1000 4:57 4:57/km 162 84 3 1000 4:51 4:51/km 152 84 4 1000 4:55 4:55/km 156 84 5 1000 4:55 4:55/km 158 84 6 1000 5:00 5:00/km 168 87 7 1000 4:58 4:58/km 166 84 8 1000 5:00 5:00/km 163 83 9 1000 5:11 5:11/km 171 86 10 1000 5:07 5:07/km 167 86 11 168 55" 5:27/km 164 85
Tue · Apr 8 Track Workout - 600m + 400m + 300m + 200m (600 @ 1:17.7, all-out) · Strength hard
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- Strength; 3x(600m, 400m, 300m, 200m), 30s at 200m pace each, P: jog rep distance
Wed · Apr 9 Steady - 10km 4:55/km
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- 10km easy run 5:00 / km
- gps
-
Running 10.2km · 4:57/km · HR 154 · cad 81 · 21:03 UTC · 11 laps · area 3367×1774m
lap m time pace HR cad 1 1000 5:00 5:00/km 139 81 2 1000 4:59 4:59/km 157 81 3 1000 5:00 5:00/km 152 80 4 1000 5:39 5:39/km 149 81 5 1000 4:56 4:56/km 155 81 6 1000 4:38 4:38/km 158 81 7 1000 4:37 4:37/km 154 80 8 1000 4:43 4:43/km 153 80 9 1000 5:07 5:07/km 162 82 10 1000 4:51 4:51/km 164 82 11 183 56" 5:06/km 152 80
Thu · Apr 10 Strength · Easy - 6.5km 5:00/km
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- Strength; 7km easy run 5:00 / km
- gps
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Running 6.7km · 5:00/km · HR 147 · cad 81 · 21:23 UTC · 7 laps · area 1716×1566m
lap m time pace HR cad 1 1000 5:22 5:22/km 139 83 2 1000 5:10 5:10/km 143 80 3 1000 5:09 5:09/km 143 81 4 1000 4:46 4:46/km 148 82 5 1000 4:44 4:44/km 150 81 6 1000 5:04 5:04/km 158 82 7 740 3:24 4:36/km 151 81
Fri · Apr 11 Track Workout - 550m (52.5" @400m) + 4x500m (61" @400m) + 3x300m (~40") hard
- bullet
- 550m (400m @ 52.5); 4x500m (400m @ 61s); 3x300m @ ~40s
Sat · Apr 12 —
- bullet
- (noted rest)
Sun · Apr 13 —
- bullet
- (noted rest)
W14 · Mar 31
Mon · Mar 31 —
- bullet
- (noted rest)
Tue · Apr 1 Strength · Long - 9.5km 5:05/km · Core
- bullet
- Strength; 10km easy run 5:10 / km; Core and stretching
- gps
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Running 9.6km · 5:07/km · HR 155 · cad 81 · 21:03 UTC · 10 laps · area 2406×2310m
lap m time pace HR cad 1 1000 5:34 5:34/km 139 80 2 1000 4:58 4:58/km 152 82 3 1000 5:00 5:00/km 155 83 4 1000 5:05 5:05/km 156 81 5 1000 5:02 5:02/km 155 80 6 1000 5:11 5:11/km 158 80 7 1000 5:04 5:04/km 160 81 8 1000 5:11 5:11/km 161 81 9 1000 5:04 5:04/km 161 81 10 561 2:44 4:52/km 157 81
Wed · Apr 2 Track Workout - 5x500m (1'20") + 3x300m (41/41/39) hard
- bullet
- 5x500m @ 80s; 3x300m (41 / 41 / 39)
Thu · Apr 3 Strength · Easy - 8km 5:35/km
- bullet
- Strength; easy run
- gps
-
Running 8.2km · 5:44/km · HR 154 · cad 80 · 21:19 UTC · 9 laps · area 1657×2724m
lap m time pace HR cad 1 1000 5:12 5:12/km 146 81 2 1000 4:39 4:39/km 159 81 3 1000 4:45 4:45/km 157 80 4 1000 4:58 4:58/km 160 81 5 1000 8:18 8:18/km 157 77 6 1000 4:17 4:17/km 163 84 7 1000 4:37 4:37/km 161 82 8 1000 8:10 8:10/km 137 72 9 238 2:19 9:44/km 156 79
Fri · Apr 4 Easy - 9km 4:45/km
- bullet
- Easy run
- gps
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Running 9.2km · 4:44/km · HR 161 · cad 79 · 21:01 UTC · 10 laps · area 1699×2417m
lap m time pace HR cad 1 1000 5:09 5:09/km 148 79 2 1000 4:46 4:46/km 163 79 3 1000 4:39 4:39/km 165 79 4 1000 4:29 4:29/km 171 80 5 1000 4:27 4:27/km 162 79 6 1000 4:34 4:34/km 162 79 7 1000 4:43 4:43/km 154 78 8 1000 4:52 4:52/km 165 80 9 1000 4:54 4:54/km 164 81 10 184 54" 4:53/km 155 80
Sat · Apr 5 Hills - 5x(150m + 500m) @90% (no splits) hard
- bullet
- Hills 5x(150m, 500m)
Sun · Apr 6 Strength
- bullet
- Strength
W13 · Mar 24
Mon · Mar 24 Easy - 9km 4:45/km · Jumps
- bullet
- 8km easy run 4:50 / km; Stretching; jumps
- gps
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Running 8.9km · 4:46/km · HR 164 · cad 77 · 16:15 UTC · 9 laps · area 1808×2676m
lap m time pace HR cad 1 1000 4:39 4:39/km 132 77 2 1000 4:51 4:51/km 158 76 3 1000 4:46 4:46/km 159 77 4 1000 4:42 4:42/km 161 77 5 1000 4:43 4:43/km 161 77 6 1000 4:44 4:44/km 171 78 7 1000 4:48 4:48/km 176 78 8 1000 4:43 4:43/km 177 78 9 887 4:27 5:01/km 181 78
Tue · Mar 25 500m (52s at 400m) · Meet Prep - 3x1000m + 2x250m · 100m · Strength
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- 500m (52s at 400m); 3x1000m (broke off); 2x250m; 100m; Strength
Wed · Mar 26 Shakeout - 6.5km 5:20/km
- bullet
- (noted rest)
- gps
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Running 6.8km · 5:19/km · HR 150 · cad 78 · 16:05 UTC · 7 laps · area 784×1809m
lap m time pace HR cad 1 1000 5:35 5:35/km 147 80 2 1000 5:07 5:07/km 148 78 3 1000 5:14 5:14/km 151 77 4 1000 5:18 5:18/km 150 79 5 1000 5:24 5:24/km 150 78 6 1000 5:18 5:18/km 156 78 7 809 4:13 5:13/km 147 78
Thu · Mar 27 Shakeout - 5km 5:00/km · Strides
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- 5km easy run; strides
- gps
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Running 4.9km · 5:00/km · HR 160 · cad 80 · 16:00 UTC · 5 laps · area 1623×729m
lap m time pace HR cad 1 1000 5:11 5:11/km 131 81 2 1000 4:52 4:52/km 165 80 3 1000 4:56 4:56/km 167 79 4 1000 4:56 4:56/km 167 80 5 883 4:31 5:07/km 175 79
Fri · Mar 28 🏁 800m 1:48.06, 4x400m Relay (47.9 split) — hard
- bullet
- 800m race (1:48.08); 4x400m relay (47.9 split)
- race
- 800m 1:48.06 () — Pueblo CO/USA
Sat · Mar 29 —
- bullet
- (noted rest)
Sun · Mar 30 Strength
- bullet
- Strength
W12 · Mar 17
Mon · Mar 17 Easy - 7.5km 5:05/km
- bullet
- 7km easy run 5:00 / km
- gps
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Running 7.4km · 5:05/km · HR 159 · cad 77 · 21:17 UTC · 8 laps · area 1395×321m
lap m time pace HR cad 1 1000 4:41 4:41/km 133 77 2 1000 4:39 4:39/km 168 77 3 1000 4:52 4:52/km 176 78 4 1000 5:52 5:52/km 147 76 5 1000 5:11 5:11/km 147 78 6 1000 4:52 4:52/km 170 77 7 1000 5:30 5:30/km 166 73 8 442 2:13 5:01/km 173 77
Tue · Mar 18 Strength · Easy - 8.5km 5:20/km
- bullet
- Strength; 8km easy run 5:50 / km
- gps
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Running 8.4km · 5:52/km · HR 156 · cad 78 · 21:04 UTC · 9 laps · area 1656×2723m
lap m time pace HR cad 1 1000 5:22 5:22/km 144 80 2 1000 4:37 4:37/km 154 78 3 1000 4:54 4:54/km 154 78 4 1000 5:52 5:52/km 159 77 5 1000 9:38 9:38/km 146 75 6 1000 4:49 4:49/km 154 82 7 1000 5:44 5:44/km 166 78 8 1000 6:20 6:20/km 165 77 9 358 1:49 5:04/km 179 78
Wed · Mar 19 Track Workout - 5x500m (64", 64" @400m) + 2x300m (39") hard
- bullet
- 5x500m (64s at 400m); 2x300m @ 39s
Thu · Mar 20 Underwater treadmill
- bullet
- Underwater treadmill
- gps
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Running 1.8km · 12:48/km · HR 141 · cad 55 · 21:16 UTC · 2 laps
lap m time pace HR cad 1 1000 12:49 12:49/km 135 55 2 807 10:18 12:46/km 149 55
Fri · Mar 21 Underwater treadmill
- bullet
- Underwater treadmill
Sat · Mar 22 🏁 400m 49.42, 4x400m Relay (50.5 split) — hard
- bullet
- 400m race (49.41); 4x400m relay (50.5 split)
- race
- 400m 49.42 (5th) — Dr. Dan Caprioglio Early Bird
Sun · Mar 23 Strength
- bullet
- Strength (without hip)
W11 · Mar 10
Mon · Mar 10 Meet Prep - 1x300m (39")
- bullet
- 1x300m @ 39s
Tue · Mar 11 —
- bullet
- Travel
Wed · Mar 12 —
- bullet
- (noted rest)
Thu · Mar 13 —
- bullet
- (noted rest)
Fri · Mar 14 🏁 800m 1:51.49 — hard
- bullet
- 800m race (1:51.49), NCAA Indoor Nationals
- race
- 800m 1:51.49 (10th) — NCAA DII Indoor Championships
Sat · Mar 15 —
- bullet
- Nationals
Sun · Mar 16 —
- bullet
- (noted rest)
W10 · Mar 3
Mon · Mar 3 Cutdowns - 9x300m (42", 3'P) hard
- bullet
- 9x300m 42s, 3min rest
Tue · Mar 4 Strength · Long - 10km 5:00/km · Core
- bullet
- Strength; 10km easy run 5:00 / km; Core and stretching
- gps
-
Running 10km · 5:02/km · HR 150 · cad 79 · 22:03 UTC · 10 laps · area 2707×2564m
lap m time pace HR cad 1 1000 5:24 5:24/km 133 79 2 1000 4:52 4:52/km 142 78 3 1000 5:04 5:04/km 150 79 4 1000 4:53 4:53/km 142 78 5 1000 4:57 4:57/km 154 78 6 1000 4:47 4:47/km 157 78 7 1000 5:01 5:01/km 154 79 8 1000 5:20 5:20/km 158 79 9 1000 5:15 5:15/km 160 79 10 955 4:36 4:49/km 153 80
Wed · Mar 5 Cutdowns - 550m (52" @400m) · Strides - 4x100m
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- 550m at race pace (52s at 400m); 4x100m strides
Thu · Mar 6 Strength · Easy - 6km 5:20/km · Core
- bullet
- Strength; 6km easy run 5:20 / km; Core and stretching
- gps
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Running 6.3km · 5:20/km · HR 146 · cad 75 · 22:15 UTC · 7 laps · area 1298×325m
lap m time pace HR cad 1 1000 5:08 5:08/km 137 77 2 1000 4:58 4:58/km 152 79 3 1000 7:13 7:13/km 148 69 4 1000 4:50 4:50/km 140 75 5 1000 4:59 4:59/km 149 76 6 1000 4:57 4:57/km 148 76 7 326 1:39 5:04/km 148 76
Fri · Mar 7 Cutdowns - 3x300m (40", 4'P)
- bullet
- 3x300m @ 40s, P: 4min
Sat · Mar 8 —
- bullet
- (noted rest)
Sun · Mar 9 Cutdowns - 2x300m (39", 5'P)
- bullet
- 2x300m @ 39s, P: 5min
W09 · Feb 24
Mon · Feb 24 Track Workout - 4x1000m (2'46", 3'P) hard
- bullet
- 5x1000m planned (2:53 pace), broke off after 3
- gps
-
Running 5.3km · 5:49/km · HR 137 · cad 71 · 22:57 UTC · 11 laps · area 76×157m
lap m time pace HR cad 1 6 11" — 120 — 2 991 2:54 2:56/km 133 90 3 216 3:05 14:16/km 125 52 4 990 2:53 2:55/km 130 88 5 240 3:06 12:55/km 146 50 6 997 2:54 2:55/km 142 88 7 214 3:05 14:24/km 148 48 8 554 1:38 2:57/km 143 89 9 267 4:12 15:44/km 133 50 10 796 2:21 2:57/km 148 88 11 22 4:29 203:47/km 130 63
Tue · Feb 25 Strength · Long - 10.5km 4:50/km
- bullet
- Strength; 10km easy run 4:50 / km
- gps
-
Running 10.4km · 4:51/km · HR 157 · cad 78 · 22:04 UTC · 11 laps · area 2649×2711m
lap m time pace HR cad 1 1000 4:59 4:59/km 136 77 2 1000 4:46 4:46/km 157 76 3 1000 4:49 4:49/km 154 77 4 1000 4:34 4:34/km 157 78 5 1000 4:40 4:40/km 156 77 6 1000 4:53 4:53/km 160 78 7 1000 4:59 4:59/km 165 78 8 1000 5:07 5:07/km 165 78 9 1000 4:55 4:55/km 165 78 10 1000 4:52 4:52/km 161 78 11 371 1:46 4:46/km 148 78
Wed · Feb 26 Track Workout - 8x200m (26", 200m jog P) hard
- bullet
- 8x200m 26s, 200m jog rest
Thu · Feb 27 Easy - 9km 4:50/km · Core
- bullet
- 9km easy run 5:04 / km; Core and stretching
- gps
-
Running 9.3km · 5:04/km · HR 148 · cad 77 · 22:16 UTC · 10 laps · area 1714×2535m
lap m time pace HR cad 1 1000 5:13 5:13/km 141 78 2 1000 4:50 4:50/km 145 76 3 1000 4:53 4:53/km 149 76 4 1000 4:46 4:46/km 151 77 5 1000 4:41 4:41/km 150 77 6 1000 4:40 4:40/km 152 77 7 1000 4:38 4:38/km 148 78 8 1000 4:48 4:48/km 154 78 9 1000 5:00 5:00/km 155 78 10 299 3:36 12:02/km 134 72
Fri · Feb 28 —
- bullet
- Race preparation
Sat · Mar 1 —
- bullet
- 4x400m relay (race cancelled)
Sun · Mar 2 Strength
- bullet
- Strength
W08 · Feb 17
Mon · Feb 17 —
- bullet
- 2km easy run
- gps
-
Running 2.2km · 4:40/km · HR 155 · cad 77 · 22:38 UTC · 3 laps · area 99×195m
lap m time pace HR cad 1 1000 4:30 4:30/km 157 78 2 1000 4:48 4:48/km 154 77 3 182 54" 4:57/km 155 77
Tue · Feb 18 Long - 9.5km 4:45/km · Core
- bullet
- 10km easy run 4:45 / km; Core and stretching
- gps
-
Running 9.8km · 4:43/km · HR 160 · cad 78 · 22:01 UTC · 10 laps · area 2665×2574m
lap m time pace HR cad 1 1000 5:04 5:04/km 134 79 2 1000 4:40 4:40/km 143 78 3 1000 4:46 4:46/km 144 76 4 1000 4:41 4:41/km 150 77 5 1000 4:36 4:36/km 157 77 6 1000 4:35 4:35/km 159 78 7 1000 4:37 4:37/km 177 78 8 1000 4:25 4:25/km 181 78 9 1000 5:07 5:07/km 184 79 10 755 3:33 4:42/km 172 78
Wed · Feb 19 Steady - 10km 4:40/km · Core
- bullet
- 10km easy run 4:40 / km; Core and stretching
- gps
-
Running 10.3km · 4:40/km · HR 155 · cad 77 · 22:10 UTC · 11 laps · area 2623×2303m
lap m time pace HR cad 1 1000 4:56 4:56/km 140 78 2 1000 4:40 4:40/km 153 77 3 1000 4:41 4:41/km 153 76 4 1000 4:41 4:41/km 157 76 5 1000 4:37 4:37/km 151 76 6 1000 4:34 4:34/km 153 77 7 1000 4:39 4:39/km 158 79 8 1000 4:47 4:47/km 159 79 9 1000 4:24 4:24/km 164 78 10 1000 4:34 4:34/km 158 78 11 258 1:22 5:18/km 167 78
Thu · Feb 20 Strength · Track Workout - 12x400m (1'17", 25"P) hard
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- Strength; 12x400m ~1:17, 30m jog rest
- gps
-
Running 5.4km · 3:50/km · HR 92 · cad 82 · 22:50 UTC · 25 laps · area 91×174m
lap m time pace HR cad 1 8 38" — 92 — 2 406 1:14 3:02/km — 87 3 50 23" 7:40/km — 83 4 391 1:13 3:07/km — 86 5 64 21" 5:28/km — 80 6 391 1:15 3:12/km — 85 7 61 22" 6:01/km — 82 8 392 1:14 3:09/km — 85 9 57 21" 6:08/km — 80 10 397 1:17 3:14/km — 84 11 58 19" 5:28/km — 80 12 393 1:17 3:16/km — 85 13 60 20" 5:33/km — 79 14 391 1:19 3:22/km — 84 15 64 19" 4:57/km — 80 16 393 1:19 3:21/km — 85 17 60 20" 5:33/km — 80 18 396 1:19 3:19/km — 84 19 56 22" 6:33/km — 79 20 396 1:21 3:25/km — 84 21 56 24" 7:09/km — 79 22 396 1:19 3:19/km — 84 23 59 21" 5:56/km — 79 24 392 1:20 3:24/km — 84 25 33 48" 24:15/km — 67
Fri · Feb 21 Easy - 9km 5:00/km · Core
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- Hurdle mobility; 9km easy run 5:00 / km; Core
- gps
-
Running 9km · 4:58/km · HR 145 · cad 76 · 22:01 UTC · 9 laps · area 2144×1617m
lap m time pace HR cad 1 1000 5:01 5:01/km 139 77 2 1000 4:53 4:53/km 149 76 3 1000 4:58 4:58/km 141 76 4 1000 4:59 4:59/km 148 76 5 1000 5:05 5:05/km 149 76 6 1000 4:58 4:58/km 143 76 7 1000 4:57 4:57/km 138 77 8 1000 5:02 5:02/km 150 77 9 1000 4:50 4:50/km 149 77
Sat · Feb 22 2x40s max · Track Workout - 3x400m (60") + 5x200m (29") hard
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- 2x40s max; 3x400m 60s; 5x200m 29s
Sun · Feb 23 Circuit
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- Circuit training
W07 · Feb 10
Mon · Feb 10 Steady - 10km 4:50/km
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- 10km easy run 4:50 / km
- gps
-
Running 9.9km · 4:50/km · HR 153 · cad 77 · 22:16 UTC · 2 laps · area 3110×1557m
lap m time pace HR cad 1 3164 15:20 4:51/km 153 77 2 6707 32:25 4:50/km 153 76
Tue · Feb 11 Strength · Track Workout - 10x400m (1'14", 30"P) hard
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- Strength; 10x400m ~1:14, 30m jog rest
- gps
-
Running 4.5km · 3:47/km · HR 94 · cad 78 · 22:39 UTC · 20 laps · area 93×174m
lap m time pace HR cad 1 402 1:11 2:57/km 94 88 2 51 29" 9:29/km — 73 3 395 1:13 3:05/km — 86 4 58 24" 6:54/km — 80 5 396 1:12 3:02/km — 86 6 54 23" 7:06/km — 79 7 396 1:14 3:07/km — 86 8 58 28" 8:03/km — 65 9 399 1:14 3:05/km — 85 10 53 25" 7:52/km — 68 11 402 1:13 3:02/km — 86 12 52 32" 10:15/km — 62 13 394 1:15 3:10/km — 84 14 58 39" 11:12/km — 59 15 400 1:15 3:08/km — 85 16 51 38" 12:25/km — 57 17 402 1:16 3:09/km — 86 18 50 35" 11:40/km — 67 19 404 1:13 3:01/km — 86 20 27 15" 9:16/km — 87
Wed · Feb 12 Easy - 7km 5:05/km · Core
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- 7km easy run 5:00 / km; Core and stretching
- gps
-
Running 6.9km · 5:03/km · HR 144 · cad 78 · 22:03 UTC · 7 laps · area 2016×2061m
lap m time pace HR cad 1 1000 5:24 5:24/km 134 78 2 1000 4:49 4:49/km 146 77 3 1000 4:49 4:49/km 137 77 4 1000 4:55 4:55/km 148 78 5 1000 5:19 5:19/km 154 78 6 1000 5:06 5:06/km 149 78 7 892 4:23 4:55/km 143 78
Thu · Feb 13 —
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- Travel to Detroit
Fri · Feb 14 🏁 4x400m Relay (48.58 split) — hard
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- 4x400m relay (48.58 split)
Sat · Feb 15 🏁 DMR 800m leg (1:49 split), Detroit (9:39.75) — hard
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- DMR 800m leg (1:49 split), Detroit
- race
- DMR 9:39.75 (1st) — GVSU Big Meet
Sun · Feb 16 —
- bullet
- Travel
W06 · Feb 3
Mon · Feb 3 Easy - 7km 5:15/km
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- 7km easy run 4:50 / km
- gps
-
Running 7.4km · 5:25/km · HR 146 · cad 77 · 22:16 UTC · 8 laps · area 1105×1450m
lap m time pace HR cad 1 1000 4:53 4:53/km 134 78 2 1000 4:56 4:56/km 149 76 3 1000 4:57 4:57/km 154 76 4 1000 5:15 5:15/km 156 77 5 1000 5:28 5:28/km 151 78 6 1000 5:11 5:11/km 148 77 7 1000 5:52 5:52/km 138 77 8 352 3:15 9:14/km 134 75
Tue · Feb 4 Meet Prep - 500m (1:08) + 300m (38") + 2x200m (25/27)
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- Race preparation set: 500m 1:08; 300m 38s; 2x200m (25 / 27)
- gps
-
Running 3km · 4:56/km · HR 85 · cad 77 · 21:57 UTC · 3 laps · area 376×1044m
lap m time pace HR cad 1 1000 5:03 5:03/km 85 78 2 1000 4:51 4:51/km — 77 3 981 4:49 4:55/km — 77
Wed · Feb 5 Easy - 5.5km 5:10/km
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- 5km easy run 5:10 / km
- gps
-
Running 5.6km · 5:09/km · HR 152 · cad 76 · 22:04 UTC · 6 laps · area 1353×321m
lap m time pace HR cad 1 1000 4:59 4:59/km 153 76 2 1000 5:12 5:12/km 161 76 3 1000 5:10 5:10/km 151 76 4 1000 5:08 5:08/km 150 76 5 1000 5:10 5:10/km 149 76 6 609 3:12 5:15/km 148 78
Thu · Feb 6 —
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- Travel
Fri · Feb 7 Pre-Meet
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- Race preparation
Sat · Feb 8 🏁 800m 1:48.60 — hard
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- 800m race (1:48.60); 8min threshold
- race
- 800m 1:48.60 () — Boston MA/USA
Sun · Feb 9 —
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- Travel
W05 · Jan 27
Mon · Jan 27 Track Workout - 5x800m (2'20") hard
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- 5x800m 2:20
Tue · Jan 28 Steady - 8km 4:45/km · Strength · Core
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- Strength; 8km easy run 4:45 / km; Core and stretching
- gps
-
Running 7.9km · 4:44/km · HR 154 · cad 78 · 22:06 UTC · 8 laps · area 2377×1605m
lap m time pace HR cad 1 1000 5:04 5:04/km 138 79 2 1000 4:32 4:32/km 150 78 3 1000 4:42 4:42/km 152 77 4 1000 4:47 4:47/km 148 77 5 1000 4:39 4:39/km 157 77 6 1000 4:37 4:37/km 158 77 7 1000 4:49 4:49/km 168 78 8 922 4:21 4:43/km 160 77
Wed · Jan 29 Race-Prep - 6x150m
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- 6x150m
Thu · Jan 30 Strength · Shakeout - 6.5km 5:15/km
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- Strength; 7km easy run 5:20 / km
- gps
-
Running 6.8km · 5:17/km · HR 150 · cad 78 · 22:09 UTC · 7 laps · area 1666×1570m
lap m time pace HR cad 1 1000 5:25 5:25/km 149 80 2 1000 5:01 5:01/km 157 77 3 1000 5:00 5:00/km 155 78 4 1000 5:02 5:02/km 146 78 5 1000 5:46 5:46/km 142 78 6 1000 5:57 5:57/km 152 78 7 842 3:57 4:41/km 153 78
Fri · Jan 31 Pre-Meet
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- Race preparation
Sat · Feb 1 🏁 800m 1:50.26 — hard
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- 800m race (1:50.20), Albuquerque
- race
- 800m 1:50.26 (4th) — New Mexico Team Open
Sun · Feb 2 Strength
- bullet
- Strength
W04 · Jan 20
Mon · Jan 20 Long - 10.5km 5:05/km · Core
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- 10km easy run 5:00 / km; Core and stretching
- gps
-
Running 10.7km · 5:03/km · HR 147 · cad 77 · 21:03 UTC · 11 laps · area 2662×2856m
lap m time pace HR cad 1 1000 5:20 5:20/km 133 78 2 1000 4:56 4:56/km 143 76 3 1000 4:46 4:46/km 147 76 4 1000 5:05 5:05/km 142 77 5 1000 5:03 5:03/km 148 76 6 1000 5:03 5:03/km 148 76 7 1000 5:02 5:02/km 149 76 8 1000 5:09 5:09/km 150 77 9 1000 4:59 4:59/km 150 78 10 1000 5:04 5:04/km 165 78 11 677 3:24 5:01/km 148 77
Tue · Jan 21 Strength · Track Workout - 7x1000m (3'25") hard
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- Strength; 7x1000m 3:25
Wed · Jan 22 Easy - 9.5km 4:45/km · Core
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- 9km easy run 4:50 / km; Core and stretching
- gps
-
Running 9.4km · 4:47/km · HR 152 · cad 78 · 21:53 UTC · 10 laps · area 2293×1656m
lap m time pace HR cad 1 1000 5:05 5:05/km 146 79 2 1000 4:32 4:32/km 150 78 3 1000 4:48 4:48/km 149 78 4 1000 4:55 4:55/km 155 78 5 1000 4:47 4:47/km 148 77 6 1000 4:38 4:38/km 146 77 7 1000 4:52 4:52/km 152 78 8 1000 4:49 4:49/km 160 78 9 1000 4:50 4:50/km 163 78 10 413 1:49 4:24/km 152 79
Thu · Jan 23 Strength
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- Strength
Fri · Jan 24 Track Workout - 5x500m (1'21") + 3x300m (42") hard
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- 5x500m 1:21; 3x300m 42s
Sat · Jan 25 Easy - 3.5km 5:10/km
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- 5km easy run
- gps
-
Running 3.6km · 5:11/km · HR 137 · cad 76 · 22:31 UTC · 4 laps · area 858×292m
lap m time pace HR cad 1 1000 5:01 5:01/km 124 77 2 1000 4:54 4:54/km 141 75 3 1000 5:30 5:30/km 144 76 4 564 3:05 5:28/km 140 76
Sun · Jan 26 —
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- (noted rest)
W03 · Jan 13
Mon · Jan 13 Core · Track Workout - 4x1000m (3') hard
- bullet
- Core and stretching; 4x1000m 3:00
Tue · Jan 14 Steady - 11km 4:55/km · Strength
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- Strength; 11km long run 5:00 / km
- gps
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Running 11km · 4:55/km · HR 156 · cad 78 · 20:50 UTC · 11 laps · area 2616×2443m
lap m time pace HR cad 1 1000 5:04 5:04/km 141 79 2 1000 4:44 4:44/km 154 76 3 1000 4:46 4:46/km 155 77 4 1000 4:51 4:51/km 149 77 5 1000 4:53 4:53/km 141 76 6 1000 5:02 5:02/km 142 78 7 1000 4:56 4:56/km 154 78 8 1000 4:59 4:59/km 168 78 9 1000 5:03 5:03/km 175 78 10 1000 4:47 4:47/km 161 79 11 970 4:47 4:56/km 172 78
Wed · Jan 15 Track Workout - 5x500m (1'20") + 3x300m (42") · Core hard
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- Core and stretching; track workout (5x500m 1:20, 3x300m 42s)
Thu · Jan 16 Strength
- bullet
- Strength
Fri · Jan 17 Pre-Meet
- bullet
- Race preparation
Sat · Jan 18 🏁 600m 1:19.37, 4x400m Relay (50.0 split) — hard
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- 600m race (1:19.37); 4x400m relay (50.0 split), Boulder
- race
- 600m 1:19.37 () — Boulder CO/USA
Sun · Jan 19 —
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- Rest
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- (noted rest)
W02 · Jan 6
Mon · Jan 6 Easy - 5km 4:40/km · Strength
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- 8km easy run; Strength
- plan
- PM: 8km 4:50; Kraft 45min
- gps
-
Running 5.3km · 4:39/km · HR 155 · cad 80 · 11:51 UTC · 6 laps · area 887×1662m
lap m time pace HR cad 1 1000 5:01 5:01/km 131 82 2 1000 4:55 4:55/km 165 78 3 1000 4:23 4:23/km 170 80 4 1000 4:47 4:47/km 159 79 5 1000 4:34 4:34/km 155 78 6 340 1:12 3:32/km 150 83
Tue · Jan 7 Fartlek - 4x8min (3:55/km, 2'P) · Strength hard
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- 3x8min tempo; Strength
- plan
- AM: 3x8min; 15min stabi; 30min stretching · 4:00 / 3:50 / 4:00
- gps
-
Running 10.7km · 4:19/km · HR 166 · cad 81 · 10:58 UTC · 12 laps · area 3346×2962m
lap m time pace HR cad 1 530 3:01 5:42/km 117 78 2 2029 8:00 3:57/km 161 80 3 347 2:00 5:46/km 172 94 4 2043 8:00 3:55/km 173 81 5 399 2:00 5:01/km 160 78 6 2068 8:00 3:52/km 174 81 7 360 2:00 5:33/km 167 79 8 1950 8:00 4:06/km 177 81 9 34 12" 5:53/km 179 80 10 12 4" — 177 79 11 353 2:00 5:40/km 162 79 12 599 2:59 4:59/km 157 79
Wed · Jan 8 Drills · Strides - 4x120m
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- Sprint drills + 4x120m grass strides; Strength
- plan
- AM: E, G, ABC, 3x80SL; 2x Abläufe, 5 Wickets (30-20); (150-300-300-250-150)TL GA2; 4x120 NI Rasen-Diagonale; 10min. Fußgymnastik Sand; P: 4' / 6' / 5' / 4' · 17.9 / 38.4 / 37.9 / 32.4 / 18.9; ca. 18,0 / 36,8 / 28,5
Thu · Jan 9 —
- bullet
- Strength
- plan
- AM: Easyrun Stabi
Fri · Jan 10 Fartlek - 4x10min (3:50/km, 2'P) · Strides - 4x100m hard
- bullet
- 4x10min tempo + 4x100m strides
- plan
- AM: 4x10min 4.00 3.40 3.50 3.50; 4x100m NI
- gps
-
Running 12km · 4:02/km · HR 170 · cad 80 · 15:41 UTC · 9 laps · area 4321×1784m
lap m time pace HR cad 1 203 1:19 6:29/km 115 79 2 2498 10:00 4:00/km 159 81 3 380 2:00 5:16/km 162 79 4 2751 10:00 3:38/km 178 84 5 340 2:00 5:53/km 174 79 6 2641 10:00 3:47/km 174 82 7 396 2:00 5:03/km 169 79 8 2642 10:00 3:47/km 177 82 9 175 1:07 6:23/km 172 79
Sat · Jan 11 —
- bullet
- Strength
- plan
- AM: easyrun stabi stretch
Sun · Jan 12 —
- bullet
- Rest
W01 · Dec 30
Wed · Jan 1 —
- bullet
- Rest
Thu · Jan 2 Easy - 8km 4:40/km
- bullet
- Strength; 8km easy run
- plan
- AM: 8km DL GA1, G; 15min. Stabilisation, inklusive Planks · ca. 4:40
- gps
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Running 8.2km · 4:40/km · HR 153 · cad 78 · 16:13 UTC · 9 laps · area 2695×2423m
lap m time pace HR cad 1 1000 5:07 5:07/km 140 78 2 1000 4:41 4:41/km 158 78 3 1000 4:37 4:37/km 163 78 4 1000 4:32 4:32/km 156 78 5 1000 4:20 4:20/km 152 78 6 1000 4:42 4:42/km 151 79 7 1000 4:34 4:34/km 150 78 8 1000 4:28 4:28/km 154 79 9 219 1:18 5:56/km 148 77
Fri · Jan 3 Easy - 6km
- bullet
- 6km easy run; Strength
- plan
- AM: 6km PM: Core Strength 45min
Sat · Jan 4 Track Workout - 2x100m + 2x600m (no splits) hard
- bullet
- Warm-up; 2x100m + 2x600m intervals; Strength
- plan
- AM: E, G, ABC, 2x100SL; (20-30-40)sub; 100I2 als VB, P: 10'; 2x600 TL GA2, P: 8'; 60I2; 10min. Fussgymnastik im Sand; 10min. lockeres Austraben · ca. 12.7; 1: 1:34 / 2: 1:19
Sun · Jan 5 —
- bullet
- Rest