|
training for London 2006 |
|
|
target: 3:19 |
|
|
|
|
|
|
|
|
|
12 week schedule |
|
updated: |
26.02.2006 |
|
|
|
to go |
55 |
days |
|
|
|
|
|
|
|
done |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
distances in K / R = recovery / L = slow / M =
medium / S = speed /
W = Race |
download this excel-file |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
week |
mo |
tu |
we |
th |
fr |
sa |
su |
total |
kilos |
|
|
15 |
09.01. |
15.01. |
gym |
|
5,0 |
L |
5,0 |
L |
10,0 |
L |
5,0 |
M |
|
|
16,1 |
M |
41,1 |
|
Recovery after Diet |
|
11,5 |
L |
gym |
|
- |
|
10,1 |
R |
12,5 |
M |
gym |
|
16,1 |
R |
50,2 |
67,9 |
|
|
14 |
16.01. |
22.01. |
gym |
|
11,0 |
S |
12,0 |
L |
|
|
|
|
|
|
|
23,0 |
|
winter walking |
|
gym |
|
11,0 |
S |
12,0 |
L |
|
|
|
|
|
|
|
|
23,0 |
|
S=3x2K 4:40min/K |
|
13 |
23.01. |
29.01. |
|
|
|
|
|
|
|
|
|
|
|
16,1 |
M |
16,1 |
|
winter walking |
|
11,5 |
L |
9,0 |
M |
|
|
|
|
9,0 |
M |
|
|
16,1 |
M |
45,6 |
68,2 |
|
|
12 |
30.01. |
05.02. |
gym |
|
15,0 |
L |
12,0 |
M |
10,1 |
R |
gym |
|
23,0 |
W |
|
60,1 |
|
S=2x2K 4:40 cut down |
|
gym |
|
15,5 |
L |
8,0 |
S |
10,1 |
R |
ill |
|
ill |
|
ill |
|
33,6 |
|
race cancelled |
|
11 |
06.02. |
12.02. |
gym |
|
17,0 |
L |
8,0 |
S |
10,0 |
R |
12,0 |
L |
|
|
17,0 |
W |
64,0 |
|
Bertlich 15K (1:07) |
|
gym |
|
11,5 |
L |
12,0 |
S |
20,8 |
L |
13,5 |
L |
gym |
|
17,0 |
W |
74,8 |
69,1 |
S=3x2K 4:40min/K |
|
10 |
13.02. |
19.02. |
gym |
|
7,0 |
R |
12,0 |
L |
20,0 |
L |
8,0 |
M |
|
|
25,0 |
L |
72,0 |
|
ankle problem |
|
|
|
7,5 |
L |
|
|
|
|
10,0 |
L |
|
|
16,1 |
M |
33,6 |
69,4 |
and cold |
|
9 |
20.02. |
26.02. |
gym |
|
12,0 |
R |
15,0 |
S |
12,0 |
R |
|
|
34,0 |
W |
8,0 |
R |
81,0 |
|
new schedule set up |
|
gym |
|
75minCT |
7,0 |
L |
10,1 |
R |
gym+40 |
95minCT |
16,1 |
M |
33,2 |
69,1 |
target 3:40, see here |
|
8 |
27.02. |
05.03. |
gym |
|
7,0 |
R |
20,0 |
L |
10,0 |
M |
10,0 |
R |
|
|
25,0 |
M |
72,0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
|
|
7 |
06.03. |
12.03. |
|
|
7,0 |
R |
20,0 |
L |
10,0 |
M |
7,0 |
R |
|
|
23,0 |
W |
67,0 |
|
Cyprus Half-Marathon |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
target: 1:35 |
|
6 |
13.03. |
19.03. |
|
|
7,0 |
R |
22,0 |
M |
10,0 |
R |
|
|
8,0 |
|
34,0 |
W |
81,0 |
|
Syltlauf 33K |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
really slow, 2:55 |
|
5 |
20.03. |
26.03. |
- |
|
5,0 |
R |
20,0 |
L |
|
|
15,0 |
M |
|
|
25,0 |
L |
65,0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
|
|
4 |
27.03. |
02.04. |
gym |
|
13,0 |
S |
8,0 |
R |
15,0 |
M |
|
|
|
|
21,1 |
W |
57,1 |
|
Berlin Half Marathon |
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
target: 1:35 |
|
3 |
03.04. |
09.04. |
- |
|
8,0 |
R |
12,0 |
L |
20,0 |
L |
8,0 |
S |
|
|
33,0 |
L |
81,0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
|
|
2 |
10.04. |
16.04. |
gym |
|
8,0 |
R |
12,0 |
L |
20,0 |
S |
12,0 |
R |
|
|
22,0 |
L |
74,0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
|
|
1 |
17.04. |
23.04. |
- |
|
10,0 |
|
|
|
|
8,0 |
|
8,0 |
|
42,2 |
W |
68,2 |
66,0 |
The Big Day |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0,0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
842 |
total week 12 to 1 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
70,2 |
average week 12 to 1 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
- 101,9 |
diff. to schedule so far |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
61,7 |
avrg forecast based on diff. |
|
|
