Training Log Archive: Rise upIn the 7 days ending May 9, 2016:
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Monday May 9, 2016 #
4 PM
Stretching 15:00 [1]
Running/ Dauerlauf intervals 1:00:00 [4] 14.5 km (4:08 / km)
10'EL
1-2-3-2-1km TP: 3'-4'-5'-4'
10'AL
Geschwindigkeit: 19-18.5-18.0-18.6-19.2km/h (Laufband)
1-2-3-2-1km TP: 3'-4'-5'-4'
10'AL
Geschwindigkeit: 19-18.5-18.0-18.6-19.2km/h (Laufband)
5 PM
Stretching 10:00 [1]
Sunday May 8, 2016 #
2 PM
Stretching 15:00 [1]
Running/ Dauerlauf 1:29:57 [2] 15.78 km (5:42 / km) +280m 5:14 / km
DL mit Köbi
Saturday May 7, 2016 #
1 PM
Stretching 15:00 [1]
2 PM
Running/ Dauerlauf intervals 1:06:01 [4] 14.44 km (4:34 / km) +110m 4:24 / km
EL
12x1'/1'
AL
2'40"-2'48"-Tempo
12x1'/1'
AL
2'40"-2'48"-Tempo
Friday May 6, 2016 #
7 AM
Kraft 1:00:00 [3]
6 PM
Running/ Dauerlauf 46:23 [2] 10.2 km (4:33 / km) +120m 4:18 / km
Wednesday May 4, 2016 #
6 PM
Running/ Dauerlauf warm up/down 30:00 [2] 4.5 km (6:40 / km)
7 PM
Bahntraining intervals 28:00 [4] 4.0 km (7:00 / km)
4x(500m - 100m TP in 1' - 300m) SP: 5'
Serie 1: 1'20''-45''
Serie 2: 1'20''-46''
Serie 3: 1'22''-48''
Serie 4: 1'20''-47''
Serie 1: 1'20''-45''
Serie 2: 1'20''-46''
Serie 3: 1'22''-48''
Serie 4: 1'20''-47''
Running/ Dauerlauf warm up/down 15:00 [2] 2.4 km (6:15 / km)
Tuesday May 3, 2016 #
11 AM
Running/ Dauerlauf 1:02:35 [2] 13.1 km (4:47 / km) +300m 4:17 / km