Ich bin dafür faul, wenns darum geht, übers Training zu schreiben (und während der letzten Wochen auch etwas faul bei der Nachführung des Trainings, deshalb musste ich erstmal schauen, was ich da überhaupt jeweils gemacht hatte und deshalb fehlen auch ca. 1-3 kurze Krafttrainingseinheiten in der Übersicht - zu wenig wars natürlich trotzdem). Hier jedenfalls meine letzten drei Wochen:
Woche vom 01.11 - 07.11
Mo: 5,84 km (26 m) @ 4:42/km, 0:27 h, ⌀ HFmax: 75% - progressiv bis ca. HM-Effort
Di: 17,83 km (427 m) @ 5:54/km, 1:45 h, ⌀ HFmax: 69%
Mi: -
Do: 10,73 km (47 m) @ 5:14/km, 0:56 h, ⌀ HFmax: 74% - 7x ~1' fast-very fast, ~4' easy
Fr: 4,81 km (11 m) @ 5:57/km, 0:28 h, ⌀ HFmax: 60%
Sa: 9,04 km (233 m) @ 5:57/km, 0:53 h, ⌀ HFmax: 67%
So: -
Total: 48,25 km (744 m) @ 5:37/km, 4:31 h
Krafttraining: 0:00 h [vermutlich eher 20-30 min]
Woche vom 08.11 - 14.11
Mo: 11,54 km (61 m) @ 4:58/km, 0:57 h, ⌀ HFmax: 72% - 3x (2 km @M-Effort, 3' easy)
Di: 18,72 km (432 m) @ 5:49/km, 1:49 h, ⌀ HFmax: 68%
Mi: 3,76 km (12 m) @ 6:05/km, 0:22 h, ⌀ HFmax: 59%
Do: 2,22 km () @ 5:06/km, 11:20 h - Beep-Test (aka Shuttle-Run-Test)
Fr: 16,45 km (376 m) @ 5:55/km, 1:37 h, ⌀ HFmax: 66%
Sa: 7,56 km (31 m) @ 5:36/km, 0:42 h, ⌀ HFmax: 63% - 5 strides
So: 11,54 km (68 m) @ 5:04/km, 0:58 h, ⌀ HFmax: 70% - ca. 6 km steady
Total: 71,79 km (980 m) @ 5:33/km, 6:38 h
Krafttraining: 0:10 h [30 min?]
Woche vom 15.11 - 21.11
Mo: 5,34 km (20 m) @ 6:03/km, 0:32 h, ⌀ HFmax: 61%
Di: 10,02 km (55 m) @ 5:42/km, 0:57 h, ⌀ HFmax: 64% - 5 strides
Mi: 11,95 km (58 m) @ 5:51/km, 1:09 h, ⌀ HFmax: 66% - 8x (1'-1'30" @5k-Effort, 3'-4' jog)
Do: 22,57 km (530 m) @ 5:54/km, 2:13 h, ⌀ HFmax: 70%
Fr: 4,50 km (83 m) @ 6:07/km, 0:27 h, ⌀ HFmax: 64%
Sa: 13,05 km (177 m) @ 5:45/km, 1:15 h, ⌀ HFmax: 65% - 6 strides
So: 10,92 km (45 m) @ 5:02/km, 0:54 h, ⌀ HFmax: 70% - ca. 6 km steady
Total: 78,35 km (968 m) @ 5:45/km, 7:30 h
Krafttraining: 0:15 h [30 min?]
56151
"The curious paradox is that when I accept myself just as I am, then I can change." Carl Rogers
"The idea that the harder you work, the better you're going to be is just garbage. The greatest improvement is made by the man or woman who works most intelligently." Bill Bowerman
"It is remarkable how much long-term advantage people like us have gotten by trying to be consistently not stupid, instead of trying to be very intelligent." Charlie Munger
"Don’t go there until you need to go there." Steve Magness
"The idea that the harder you work, the better you're going to be is just garbage. The greatest improvement is made by the man or woman who works most intelligently." Bill Bowerman
"It is remarkable how much long-term advantage people like us have gotten by trying to be consistently not stupid, instead of trying to be very intelligent." Charlie Munger
"Don’t go there until you need to go there." Steve Magness