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training for London 2006 |
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target: 3:40 |
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12 week schedule |
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updated: |
17.04.2006 |
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to go |
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days |
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done |
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distances in K / R = recovery / L = slow / M =
medium / S = speed /
W = Race |
download this excel-file |
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week |
mo |
tu |
we |
th |
fr |
sa |
su |
total |
kilos |
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15 |
09.01. |
15.01. |
gym |
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5,0 |
L |
5,0 |
L |
10,0 |
L |
5,0 |
M |
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16,1 |
M |
41,1 |
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Recovery after Diet |
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11,5 |
L |
gym |
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- |
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10,1 |
R |
12,5 |
M |
gym |
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16,1 |
R |
50,2 |
67,9 |
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14 |
16.01. |
22.01. |
gym |
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11,0 |
S |
12,0 |
L |
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23,0 |
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winter walking |
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gym |
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11,0 |
S |
12,0 |
L |
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23,0 |
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S=3x2K 4:40min/K |
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13 |
23.01. |
29.01. |
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16,1 |
M |
16,1 |
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winter walking |
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11,5 |
L |
9,0 |
M |
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9,0 |
M |
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16,1 |
M |
45,6 |
68,2 |
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12 |
30.01. |
05.02. |
gym |
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15,0 |
L |
12,0 |
M |
10,1 |
R |
gym |
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23,0 |
W |
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60,1 |
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S=2x2K 4:40 cut down |
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gym |
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15,5 |
L |
8,0 |
S |
10,1 |
R |
ill |
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ill |
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ill |
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33,6 |
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race cancelled |
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11 |
06.02. |
12.02. |
gym |
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17,0 |
L |
8,0 |
S |
10,0 |
R |
12,0 |
L |
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17,0 |
W |
64,0 |
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Bertlich 15K (1:07) |
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gym |
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11,5 |
L |
12,0 |
S |
20,8 |
L |
13,5 |
L |
gym |
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17,0 |
W |
74,8 |
69,1 |
S=3x2K 4:40min/K |
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10 |
13.02. |
19.02. |
gym |
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7,0 |
R |
12,0 |
L |
20,0 |
L |
8,0 |
M |
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25,0 |
L |
72,0 |
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ankle problem |
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7,5 |
L |
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10,0 |
L |
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16,1 |
M |
33,6 |
69,4 |
and cold |
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9 |
20.02. |
26.02. |
gym |
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12,0 |
R |
15,0 |
S |
12,0 |
R |
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34,0 |
W |
8,0 |
R |
81,0 |
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still ankle problem |
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gym |
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75minCT |
7,0 |
L |
10,1 |
R |
gym+40 |
95minCT |
16,1 |
M |
33,2 |
69,1 |
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8 |
27.02. |
05.03. |
gym |
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8,0 |
L |
75minCT |
10,0 |
R |
20,0 |
L |
gym |
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6,0 |
L |
44,0 |
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redesigned schedule |
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gym |
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8,0 |
M |
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10,1 |
R |
gym+25 |
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18,1 |
69,3 |
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7 |
06.03. |
12.03. |
6,0 |
R |
12,0 |
L |
12,0 |
L |
6,0 |
R |
12,0 |
R |
6,0 |
R |
23,0 |
W |
77,0 |
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Cyprus Half-Marathon |
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11,0 |
R |
14,0 |
S |
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5,5 |
R |
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23,0 |
W |
53,5 |
68,9 |
01:40 |
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6 |
13.03. |
19.03. |
6,0 |
R |
gym |
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12,0 |
L |
10,0 |
R |
gym |
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34,0 |
W |
62,0 |
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Syltlauf 33K |
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4,5 |
R |
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10,5 |
L |
10,1 |
R |
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34,0 |
W |
59,1 |
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slow race, 3:02 |
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5 |
20.03. |
26.03. |
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5,0 |
R |
12,0 |
L |
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18,0 |
M |
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25,0 |
L |
60,0 |
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16,5 |
L |
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16,1 |
M |
32,6 |
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4 |
27.03. |
02.04. |
gym |
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13,0 |
S |
8,0 |
R |
15,0 |
M |
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21,1 |
W |
57,1 |
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Berlin Half Marathon |
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gym |
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40minCT |
11,5 |
R |
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23,0 |
W |
34,5 |
69,1 |
1:36 |
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3 |
03.04. |
09.04. |
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8,0 |
R |
12,0 |
L |
10,0 |
L |
12,0 |
S |
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33,0 |
L |
75,0 |
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gym |
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60minCT |
gym |
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31,9 |
L |
31,9 |
68,4 |
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2 |
10.04. |
16.04. |
gym |
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8,0 |
R |
12,0 |
L |
20,0 |
S |
12,0 |
R |
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22,0 |
L |
74,0 |
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10,1 |
R |
gym |
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16,1 |
L |
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26,2 |
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ankle hurting - hgrrrr! |
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1 |
17.04. |
23.04. |
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10,0 |
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8,0 |
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8,0 |
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42,2 |
W |
68,2 |
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The Big Day |
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0,0 |
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794 |
total week 12 to 1 |
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66,2 |
average week 12 to 1 |
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- 295,1 |
diff. to schedule so far |
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41,6 |
avrg forecast based on diff. |
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