Woche 15 (7.4 - 13.4.2014) |
|
Mo: |
3km(3:36/km) P:2min, 4*1000m(3:14/km) P:2min, 2*500m(1:32min) P:1min |
Di: | 10km A0.(4:42/km) |
Mi: |
6km A1 (4:36/km, inkl. 3*1min schnell) |
Do: | 9km A0 (4:40/km) |
Fr: | Pause |
Sa: |
Gratwein Lauffestival 10km 33:26min (3:21/km), 1.Platz |
So: |
19km A0 (4:42/km) |
Summe: 76km |
Woche 16 (14.4 - 20.4.2014) |
|
Mo: |
10km A0 (4:47/km) |
Di: | 12km A1/A2 hügelig (4:25/km) |
Mi: |
Pause |
Do: | 5*2000m(3:26/km) P:2min |
Fr: | 10km A0 |
Sa: | 19km A1 (4:25/km) |
So: | 10km A0 (4:49/km) |
Summe: 76km |
Woche 17 (21.4 - 27.4.2014) |
|
Mo: | 3*1000m(3:26), 4kmA2(3:55), 3*1000m(3:32), 2kmA(3:46), P:2min |
Di: | 10km A0 (4:39/km) |
Mi: |
5km A1 (4:24/km, inkl. 4*1min schnell) |
Do: | Pause |
Fr: | Steirische MS 10000m Bahn 33:24min (3:20/km) 3.Platz |
Sa: | 10km A0 (5:05/km) |
So: | Marktlauf Strassengel 9,4km (3:26/km) 1.Platz |
Summe: 73km |
Woche 18 (28.4 - 04.5.2014) |
|
Mo: | 10km A0 (4:45) |
Di: | 13km A1/A2 hügelig (4:27) |
Mi: |
Pause |
Do: | 4km/3km/2km/3km (3:46,3:36,3:30,3:35;P:4,3,2,2min) Anm:Starkregen |
Fr: |
10km A0 (5:04) |
Sa: | 5*30sec(P:30sec) + 12km A2 (4:10) |
So: | 9km A0 (5:05) |
Summe: 77km |
Woche 19 (05.04 - 11.5.2014) |
|
Mo: | 2km (3:27) + 4*1000m (3:10) + 2km (3:32) P:2min |
Di: | 10km A0 (4:42) |
Mi: |
6km A1 (inkl. 4*1min, P:1min) |
Do: | 9km A0 (4:49) |
Fr: |
Pause |
Sa: |
Angerer Volkslauf 10km (3:23) 1.Platz |
So: |
17km A1 (4:45) |
Summe: 73km |
Woche 20 (12.05 - 18.5.2014) |
|
Mo: | 11kmA2(4:07) einl/ausl |
Di: | 10kmA0 (5:00) |
Mi: |
Pause |
Do: | 5kmA2(3:44)+4*1000m(3:18)+2km(3:37) P:3,2min einl/ausl |
Fr: |
10kmA0(4:56) |
Sa: |
4*30sec(P:30sec)+14kmA2(4:15) einl/ausl |
So: |
8kmA0(5:01) |
Summe: 77km |