Annual Training: blackemcee
| Year | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 500 | ||||||||||
| 2018 |  | ||||||||||
| 2017 | |
| Year | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 500 | ||||||||||
| 2018 | | ||||||||||
| 2017 | |
| Year | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 5000 | ||||||||||
| 2018 | | ||||||||||
| 2017 | |
| 30:00 flat progression run + 4 x 1:00 surges |
| Cruise intervals |
| Easy |
| Easy + strides |
| Fartlek |
| Flat progression |
| Flat VO2 |
| Hill |
| Hill cruise intervals |
| Hill Progression |
| Hill VO2 |
| Long |
| Marathon pace |
| Minute on / off |
| Race |
| Strength |
| Tempo |
| Ultra pace |
| Uphill walk |