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Wochenrückblick (06.01.2020 - 12.01.2020)
Sonntag, 12.01.2020 |
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133,59 km @ 5:15 min/km = 11h40min21s running + ca. 7,5h core, strength, stretch & roll
Montag
Früh
Progressiver Dauerlauf 18 km + 3 Testosprints
6 km @ 4:37, 73% Ø HF, 76% max HF
6 km @ 4:24, 78% Ø HF, 81% max HF
6 km @ 4:12, 82% Ø HF, 85% max HF
Gesamt: 4:28 min/km, 77% Ø HF, 85% max HF, +34m/-30m
Dienstag
Früh
Lockerer, welliger Dauerlauf 16,46 km
5:21 min/km, 67% Ø HF, 75% max HF, +209m/-204m
Mittwoch
Früh
Intervalle 3×(1500m, 700m TP, 1000m, 500m TP, 500m, 300m TP) + Einlaufen, 3 Steigerungen, Auslaufen 17,25 km
1500m @ 4:12, 78% Ø HF, 82% max HF
1000m @ 4:06, 79% Ø HF, 83% max HF
500m @ 4:00, 80% Ø HF, 83% max HF
1500m @ 4:12, 83% Ø HF, 85% max HF
1000m @ 4:06, 81% Ø HF, 84% max HF
500m @ 4:01, 80% Ø HF, 84% max HF
1500m @ 4:12, 83% Ø HF, 86% max HF
1000m @ 4:04, 82% Ø HF, 85% max HF
500m @ 3:58, 80% Ø HF, 83% max HF
Gesamt: 5:01 min/km, 72% Ø HF, 86% max HF, +30m/-20m
Donnerstag
Früh
Langsamer Dauerlauf 15,15 km
5:33 min/km, 63% Ø HF, 68% max HF, +28m/-21m
Freitag
Früh
Lockerer, welliger Dauerlauf 16,89 km
5:31 min/km, 67% Ø HF, 77% max HF, +244m/-250m
Samstag
Früh
Langer Dauerlauf 35,35 km
5:19 min/km, 66% Ø HF, 75% max HF, +40m/-52m
Sonntag
Früh
Langsamer Dauerlauf 14,14 km
5:34 min/km, 59% Ø HF, 65% max HF, +32m/-19m |
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