| Woche |
Ruhiges Tr. |
Uhrzeit |
Einheit |
Zusatz |
LSÜ |
Stg. |
Km |
Zeit |
HF |
HM |
Wetter |
Bemerkung |
|
|
|
Streak |
|
|
|
| 1 |
03.11.-09.11. |
|
|
|
|
|
|
|
du / max |
|
(Ges. KM) |
(Ges. Zeit) |
LSÜ |
Stg. |
Ges. HM |
Tage |
Km |
|
| |
Montag |
10:30 Uhr |
RuDL (5:57) |
1,7km (10:30) + 7,5km (46:00) + 1,7km
(8:30) |
j |
2 |
10,9 |
1:05:00 |
|
170 |
Nebel, 8°C |
Wald, profiliert |
|
|
|
|
|
|
| intensiv |
Dienstag |
10:15 Uhr |
RuDL (5:56) |
1,7km (10:30) + 7,5km (46:00) + 3,6km (21:00) |
j |
5 |
14,5 |
1:26:00 |
|
210 |
Nebel, 8°C |
Wald, profiliert |
Stg Steigerung |
|
|
| |
|
|
|
+1,7km (8:30) |
|
|
|
|
|
|
|
|
|
|
|
|
| |
Mittwoch |
15:30 Uhr |
RuDL (5:50) |
Strassenrunde Gotha |
n |
1 |
1,8 |
10:30 |
|
30 |
Niesel, Nebel, 9°C |
Asphalt |
|
|
|
|
| TWL |
Donnerstag |
8:20 Uhr |
RuDL (6:06) |
1,7km (10:30) + 7,5km (47:30) + 1,7km (8:30) |
n |
1 |
10,9 |
1:06:30 |
|
170 |
neblig, 8°C |
Wald, profiliert |
LSÜ Laufstilübungen |
|
|
| Intervalle |
Freitag |
9:00 Uhr |
LoDL (5:25) |
Asphalt |
j |
1 |
7,0 |
38:00 |
|
30 |
bedeckt, 9°C |
Asphalt |
|
|
|
|
| |
Samstag |
6:45 Uhr |
RuDL (6:06) |
Asphalt |
n |
1 |
1,8 |
11:00 |
|
20 |
bedeckt, 8°C |
Asphalt |
HM Höhenmeter |
|
|
|
| Wettkampf |
Sonntag |
6:30 Uhr |
LoFL (5:30) |
Asphalt |
n |
1 |
2,0 |
11:00 |
|
|
bedeckt, 7°C, Wind |
Asphalt |
HF Herzfrequenz |
|
|
| TDL |
Fazit |
|
schön |
locker
und ruhig |
3 |
12 |
48,9 |
4:48:00 |
|
630 |
48,9 |
4:48:00 |
3 |
12 |
630 |
56 |
457,2 |
|
| 2 |
10.-16.11. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| 2-3 h |
Montag |
9:00 Uhr |
LoDL (5:12) |
Asphalt |
n |
1 |
2,7 |
14:00 |
|
|
windig, 12°C |
Asphalt |
|
|
|
|
|
|
| über 3 Std. |
Dienstag |
12:50 Uhr |
RuDL (5:57) |
1,7km (10:30) + 7,5km (46:00) + 1,7km (8:30) |
j |
5 |
10,9 |
1:05:00 |
|
170 |
Wind, Niesel, 12°C |
Wald, profiliert |
|
|
|
|
|
| Langer Lauf |
Mittwoch |
9:15 Uhr |
LoDL (5:26) |
0,6km (4:00) + 4x 3,1km (17:00/3x 16:30) |
j |
1 |
13,6 |
1:14:00 |
|
80 |
bedeckt, 7-9°C |
Wald |
|
|
|
|
|
| |
|
|
|
+ 0,6km (3:30) |
|
|
|
|
|
|
|
|
|
|
|
|
|
| (ab 2h) |
Donnerstag |
8:00 Uhr |
LoDL(5:11) |
Asphalt |
n |
1 |
2,7 |
14:00 |
|
|
bedeckt, 6°C |
Asphalt |
|
|
|
|
|
| |
Freitag |
8:00 Uhr |
RuDL (5:33) |
Asphalt |
j |
1 |
2,7 |
15:00 |
|
|
bedeckt, 1°C |
Asphalt |
|
|
|
|
|
| Bergtraining |
Samstag |
17:15 Uhr |
RuDL (5:40) |
Strassenrunde Gotha |
n |
|
3,0 |
17:00 |
|
50 |
bedeckt, 8°C |
Asphalt |
|
|
|
|
|
| |
Sonntag |
9:10 Uhr |
LE (5:25) |
0,6km (4:00) + 7x 3,1km (16:30/5x 17:00/ |
j |
1 |
22,9 |
2:04:00 |
|
140 |
bedeckt, 9°C |
Wald |
|
|
|
|
|
| |
|
|
|
letzte R. 14:30)
+ 0,6km (4:00) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Walking |
Fazit |
|
gute |
Woche |
4 |
10 |
58,5 |
5:23:00 |
|
440 |
107,4 |
10:11:00 |
7 |
22 |
1070 |
63 |
515,7 |
|
| 3 |
17.-23.11. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
Montag |
7:20 Uhr |
LoDL (5:34) |
Gotha |
n |
1 |
3,4 |
19:00 |
|
40 |
bedeckt, 4°C |
Asphalt, Feldw. |
|
|
|
|
|
|
| |
Dienstag |
9:30 Uhr |
LoDL (5:15) |
Hanau |
n |
1 |
2,0 |
10:30 |
|
|
bedeckt, 4°C |
Asphalt |
|
|
|
|
| |
Mittwoch |
6:20 Uhr |
RuDL (5:45) |
Offenbach, Innenstadt |
n |
|
2,0 |
11:30 |
|
|
bedeckt, 5°C |
Asphalt |
|
|
|
|
| |
Donnerstag |
6:15 Uhr |
LoDL (5:30) |
Offenbach, Innenstadt |
n |
|
2,0 |
11:00 |
|
|
bedeckt, 7°C |
Asphalt |
|
|
|
|
| |
Freitag |
6:15 Uhr |
Int.DL (5:00) |
Offenbach, Innenstadt |
n |
1 |
2,0 |
10:00 |
|
|
bedeckt, 6°C |
Asphalt |
|
|
|
|
| |
Samstag |
15:15 Uhr |
LoDL (5:33) |
Gotha, Park-Stadt |
n |
1 |
4,5 |
25:00 |
|
60 |
bedeckt, 1°C |
Asphalt, Parkweg |
|
|
|
|
| |
Sonntag |
9:00 Uhr |
LE (6:00) |
1,7km (10:00) + 2x 7,5km (46:30/46:30) |
j |
10 |
22,0 |
2:12:00 |
|
310 |
heiter, 0°C |
Wald, profiliert |
|
|
|
|
| |
|
|
|
+3,6km (21:00) + 1,7km (8:00) |
|
|
|
|
|
|
|
teils vereist |
|
|
|
|
|
|
| |
Fazit |
|
bin |
zufrieden |
1 |
14 |
37,9 |
3:39:00 |
|
410 |
145,3 |
13:50:00 |
8 |
36 |
1480 |
70 |
553,6 |
|
| 4 |
24.-30.11. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
Montag |
8:15 Uhr |
LoDL (5:23) |
Gotha, Stadt |
n |
1 |
2,6 |
14:00 |
|
60 |
bewölkt, 0°C |
Asphalt |
|
|
|
|
|
|
| |
Dienstag |
12:30 Uhr |
LoDL (5:10) |
Offenbach, Mainufer |
j |
1 |
11,0 |
57:00 |
|
20 |
heiter, 1°C |
Asphalt |
|
|
|
|
| |
Mittwoch |
8:45 Uhr |
IntDL (4:52) |
Offenbach, Mainufer |
n |
|
11,0 |
53:30 |
|
20 |
bedeckt, 2°C |
Asphalt |
|
|
|
|
| |
Donnerstag |
7:50 Uhr |
RuDL (5:32) |
Offenbach, Mainufer |
j |
1 |
11,0 |
1:01:00 |
|
20 |
bedeckt, 3°C |
Asphalt |
|
|
|
|
| |
Freitag |
18:45 Uhr |
LoDL (5:00) |
Gotha, Strasse |
n |
1 |
1,9 |
9:30 |
|
30 |
bedeckt, 1°C |
Asphalt |
|
|
|
|
| |
Samstag |
17:45 Uhr |
RuDL (5:43) |
Gotha, Strasse |
n |
1 |
2,1 |
12:00 |
|
50 |
bedeckt, 1°C |
Asphalt |
|
|
|
|
| |
Sonntag |
8:50 Uhr |
LE (5:26) |
0,6km (4:00) + 8x 3,1km (17:30/5x 17:00/ |
j |
1 |
26,0 |
2:21:00 |
|
120 |
heiter, -2-0°C |
Wald |
|
|
|
|
| |
|
|
|
16:30/14:30)
+ 0,6km (3:30) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
Fazit |
|
sehr |
schöne
Woche |
3 |
6 |
65,6 |
5:48:00 |
|
320 |
210,9 |
19:38:00 |
11 |
42 |
1800 |
77 |
619,2 |
|
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