MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week#6 [PR1] 02:30
02:00 alternate
00:30 athletics
2017-02-06
off
2017-02-07
off
2017-02-08
off
2017-02-09
off
2017-02-10
off
2017-02-11
off
2017-02-12
02:00 AlternateFlags: {intensity=1} ----
00:30 AthleticsFlags: {intensity=1} ----
Week#7 [PR1] 06:36
01:30 running
01:06 swimming
03:30 alternate
00:30 athletics
2017-02-13
off
2017-02-14
01:06 SwimmingFlags: {intensity=1} ----
2017-02-15
00:50 RunningFlags: {intensity=1} ----
2017-02-16
01:30 AlternateFlags: {intensity=1} ----
2017-02-17
off
2017-02-18
00:40 RunningFlags: {intensity=2} ----
2017-02-19
02:00 AlternateFlags: {intensity=1} ----
00:30 AthleticsFlags: {intensity=1} ----
Week#8 [PR1] 04:36
01:30 running
01:06 swimming
01:30 alternate
00:30 athletics
2017-02-20
off
2017-02-21
01:06 SwimmingFlags: {intensity=1} ----
2017-02-22
00:50 RunningFlags: {intensity=1} ----
2017-02-23
01:30 AlternateFlags: {intensity=1} ----
2017-02-24
off
2017-02-25
00:40 RunningFlags: {intensity=2} ----
2017-02-26
00:30 AthleticsFlags: {intensity=1} ----
Week#9 [PR1] 05:45
02:00 running
01:15 swimming
02:00 alternate
00:30 athletics
2017-02-27
off
2017-02-28
01:15 SwimmingFlags: {intensity=1} ----
2017-03-01
01:00 RunningFlags: {intensity=1} ----
2017-03-02
02:00 AlternateFlags: {intensity=1} ----
2017-03-03
off
2017-03-04
01:00 RunningFlags: {intensity=2} ----
2017-03-05
00:30 AthleticsFlags: {intensity=1} ----
Week#10 [PR2] 05:35-05:45
02:00 running
01:15 swimming
02:00 alternate
00:20-00:30 athletics
2017-03-06
off
2017-03-07
01:15 SwimmingFlags: {intensity=1} ----
2017-03-08
01:00 RunningFlags: {intensity=1} ----
2017-03-09
02:00 AlternateFlags: {intensity=1} ----
2017-03-10
off
2017-03-11
01:00 RunningFlags: {intensity=2} ----
2017-03-12
00:20-00:30 AthleticsFlags: {intensity=1} ----
Week#11 [PR2] 05:40-06:50
01:20-01:40 running
02:30 swimming
01:00-01:30 alternate
00:50-01:10 athletics
2017-03-13
off
2017-03-14
01:00 SwimmingFlags: {intensity=1} ---- GA1+Technik
- 100m beliebig Einschwimmen
- 8* 50m (25m Technik, 25m Kraul GA1)
- 8* 50m (Kraul GA1, 20s Pause)
- 6*100m (25m Brust, 50m Kraul, 25m Ruecken, 30s Pause)
- 8* 50m (Kraularme GA1, 15s Pause)
- 100m beliebig Aussschwimmen
2017-03-15
00:50-01:00 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3STL
2017-03-16
00:20-00:30 AthleticsFlags: {intensity=1} ----
2017-03-17
01:30 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
- 4*
--1*200m Kraul GA1, 30s Pause
--1*200m Kraularme GA1, 30s Pause
--3*100m GA1 (25m Kraul, 25m Brust, 25m Kraul, 25m Ruecken, 20s Pause)
- 100m beliebig Aussschwimmen
2017-03-18
00:30-00:40 RunningFlags: {intensity=2} ---- Schnelligkeit
- 15mins Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 3* 20m max., Start alle 2 min
- 10-15 min Auslaufen
2017-03-19
00:30-00:40 AthleticsFlags: {intensity=1} ----
01:00-01:30 AlternateFlags: {intensity=1} ----
Week#12 [PR2] 05:46-06:56
01:30-02:00 running
02:46 swimming
01:00-01:30 alternate
00:30-00:40 athletics
2017-03-20
off
2017-03-21
01:16 SwimmingFlags: {intensity=1} ---- Schnelligkeit
- 200m beliebig Einschwimmen
- 4*100m (25m Kraul Steigerung, 25m Ruecken, 25m Brust, 25m Kraul), 20s Pause
- 4* 50m (15m Kraul max., 35m locker beliebig), Start alle 2 min
- 1* 50m (25m Kraul max., 25m locker beliebig)
- 8*100m (Kraul GA1,20s Pause)
- 4*150m GA1 (50m Kraulbeine, 50m Kraul, 50m Ruecken, 20s Pause)
- 100m beliebig Ausschwimmen
2017-03-22
00:50-01:10 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3STL
2017-03-23
off
2017-03-24
01:30 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
- 6* 50m (25m Technik, 25m Kraul GA1, 15s Pause)
- 6*100m (50m Kraul 3er-Atmung, 50m Ruecken, 20s Pause)
- 5* (200m Kraularme GA1 mit Pull-Buoy und Fussfessel, 20s Pause)
- 3*300m GA1 (50m Brust, 50m Kraul, 45s Pause)
- 100m beliebig Ausschwimmen
2017-03-25
00:40-00:50 RunningFlags: {intensity=2} ---- Schnelligkeit
- 15min Einlaufen
- 3 uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 3*20m max., Start alle 2min
- 2*30m max., Start alle 3min
- 10-15min Auslaufen
2017-03-26
00:30-00:40 AthleticsFlags: {intensity=1} ----
01:00-01:30 AlternateFlags: {intensity=1} ----
Week#13 [PR2] 04:30-05:00
01:45-02:15 running
02:45 swimming
00:00 race
2017-03-27
off
2017-03-28
01:15 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
- 6* 50m (25m Technik, 25m Kraul GA1, 15s Pause)
- 8* 50m GA1 (25m Kraul, 25m Ruecken, 15s Pause)
- 2* 50m (25m Kraul Steigerung, 25m Kraul GA1, 30s Pause)
- 3* 50m (15m Kraul max., 35m locker beliebig), Start alle 2 min
- 2* 50m (25m Kraul max., 25m locker beliebig), Start alle 2 min
- 12*50m GA1 (50m Kraul, 50m Ruecken, 50m Kraul, 50m Brust, 15s Pause)
- 3*200m GA1 (50m Kraulbeine, 50m Kraularme, 50m Kraul, 50m Ruecken, 25s Pause)
- 100m beliebig Ausschwimmen
2017-03-29
01:00-01:20 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3 STL
2017-03-30
off
2017-03-31
01:30 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
- 4*
--2* 50m Kraulbeine GA1, 15s Pause,
--1*200m Kraularme GA1 mit Pull-Buoy und Fussfessel, 20s Pause
--1*200m GA1 Ruecken und Brust im Wechsel, 20s Pause
--4* 50m Kraul GA1 3er- oder 5er-Atmung, 20s Pause
- 100m beliebig Ausschwimmen
2017-04-01
00:45-00:55 RunningFlags: {intensity=2} ---- Schnelligkeit
- 15min Einlaufen
- 3 uebungen mit je 2 Wdh. aus dem Lauf-ABC
- 3 STL
- 2*20m max. Start alle 2 min
- 3*30m max. Start alle 3 min
- 1*50m max.
- 10-15min Auslaufen

2017-04-02
00:00 Marathon Rome
Week#14 [PR3] 03:59-04:44
00:50-01:00 running
01:24 swimming
00:45-01:00 alternate
01:00-01:20 athletics
2017-04-03
off
2017-04-04
01:24 SwimmingFlags: {intensity=1} ---- GA1 und Technik
- 100m beliebig Einschwimmen
- 4* 50m Kraulbeine GA1, 20s Pause
- 6*100m Kraularme GA1 mit Pull-Buoy und Fussfessel, 20s Pause
- 6* 50m (25m Technik + 25m Kraul GA1)
- 12*50m Kraul GA1, 15s Pause
- 6*150m GA1 (50m Kraul 3er- oder 5er-Atmung, 50m Ruecken, 50m Brust, 30s Pause)
- 100m beliebig Ausschwimmen
2017-04-05
00:50-01:00 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3 STL
2017-04-06
off
2017-04-07
00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-04-08
00:45-01:00 AlternateFlags: {intensity=1} ----
2017-04-09
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#15 [PR3] 07:08-08:18
02:00-02:20 running
02:48 swimming
01:00-01:30 alternate
00:50-01:00 cycling
00:30-00:40 athletics
2017-04-10
01:10-01:20 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3 STL
2017-04-11
01:18 SwimmingFlags: {intensity=1} ---- Schnelligkeit
- 100m beliebig Einschwimmen
- 6* 50m (25m Technik, 25m Kraul GA1)
- 3*100m GA1 (25m Kraul, 25m Ruecken, 50m Kraulbeine, 20s Pause)
- 2* 50m (25m Kraul Steigerung, 25m locker beliebig, 30s Pause)
- 2*
-- 4* 50m (15m Kraul max. 35m locker beliebig), Start alle 2 min
-- 1*200m Kraul GA1, 45s Pause
- 10*50m GA1 (25m Brust, 25m Kraul), 15s Pause
- 400m Kraularme GA1 mit Pull-Buoy und Fussfessel
- 100m beliebig Ausschwimmen
2017-04-12
off
2017-04-13
00:50-01:00 RunningFlags: {intensity=2} ---- Schnelligkeit
- 15min Einlaufen
- 3 uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 2*30m max. Start alle 3min
- 3*50m max. Start alle 4min
- 10-15min Auslaufen

2017-04-14
off
2017-04-15
01:30 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
- 4*150m GA1(50m Brustbeine, 50m Brust, 50m Kraul 3er-Atmung, 20s Pause)
- 6*200m Kraul GA1, 25s Pause
- 10*100m GA1 (25m Ruecken, 75m Kraul, 20s Pause)
- 100m beliebig Ausschwimmen
01:00-01:30 AlternateFlags: {intensity=1} ----
2017-04-16
00:50-01:00 CyclingFlags: {intensity=1} ---- GA1, Technik
- Rollenprogramm
- 10min GA1
- 3* (10s maximale TF bei geringem Widerstand, 2min locker)
- 15min GA1
- 2* (je 1 min einbeinig rechts,links) 2min locker
- 10-15min GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#16 [PR3] 05:42-06:32
01:40-02:10 running
02:42 swimming
00:50-01:00 cycling
00:30-00:40 athletics
2017-04-17
off
2017-04-18
01:15 SwimmingFlags: {intensity=1} ---- Schnelligkeit
- 100m beliebig Einschwimmen
- 8* 50m (25m Technik, 25m Kraul GA1, 15s Pause)
- 6* 50m GA1 (25m Kraul, 25m Ruecken, 15s Pause)
- 2* 50m (25m Kraul Steigerung, 25m locker beliebig, 30s Pause)
- 2*
-- 4* 50m (15m Kraul max. 35m locker beliebig), Start alle 2 min
-- 1* 50m (25 Kraul max., 25m locker beliebig), Start alle 2 min
-- 3*100m Kraul GA1, 20s Pause
- 400m GA1 (Kraul und Ruecken, 50er im Wechsel)
- 100m beliebig Ausschwimmen
2017-04-19
00:50-01:10 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3 STL

00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-04-20
off
2017-04-21
01:27 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
- 3*
--1*200m Kraularme GA1, 30s Pause
--2* 50m Kraulbeine, 15s Pause
--6*100m GA1 (25 Brust, 75m Kraul), 30s Pause
- 100m beliebig Ausschwimmen
2017-04-22
00:50-01:00 RunningFlags: {intensity=2} ---- Schnelligkeit
- 15min Einlaufen
- 3 uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 2*30m max., Start alle 3min
- 3*50m max., Start alle 4min
- 1*60m max.
- 10-15min Auslaufen
2017-04-23
00:50-01:00 CyclingFlags: {intensity=1} ---- GA1. Technik
- Rollenprogramm
- 10min GA1
- 3* (10s max. TF bei geringem Widerstand, 2min locker)
- 15min GA1
- 3* (je 1min einbeinig links,rechts, 2 min locker)
- 10-15min GA1
Week#17 [PR3] 05:58-06:48
02:20-02:50 running
02:48 swimming
00:50-01:10 athletics
2017-04-24
off
2017-04-25
01:18 SwimmingFlags: {intensity=1} ---- Schnelligkeit
- 100m beliebig Einschwimmen
- 8* 50m (25m Technik, 25m Kraul GA1, 15s Pause)
- 8* 50m Kraul GA1, 15s Pause
- 2* 50m (25m Kraul Steigerung, 25m locker beliebig, 30s Pause)
- 3*
--2* 50m (15m Kraul max. 35m locker beliebig), 30s Pause
--2* 50m (25m Kraul max. 25m locker beliebig), 30s Pause
--1*300m GA1 (Ruecken/Kraul,30s Pause)
- 100m beliebig Ausschwimmen
2017-04-26
01:00-01:10 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3 STL
00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-04-27
00:30-00:40 RunningFlags: {intensity=1} ---- GA1
- DA1-Dauerlauf
- 2 STL
2017-04-28
01:30 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
--6*150m GA1 (50m Kraulbeine, 50m Kraularme, 50m Kraul, 20s Pause)
- 8* 50m Kraul GA1, 3er- oder 5er-Atmung, 20s Pause
- 6*250m GA1 (50m Ruecken, 50m Kraul, 50m Brust, 100m Kraul, 40s Pause)
- 100m beliebig Ausschwimmen
2017-04-29
00:50-01:00 RunningFlags: {intensity=2} ---- Schnelligkeit
- 15min Einlaufen
- 3 uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 2 STL
- 2*50m max., Start alle 4min
- 3*60m max., Start alle 5min
- 10-15min Auslaufen
2017-04-30
00:20-00:30 AthleticsFlags: {intensity=1} ----
Week#18 [BA1] 03:08-03:38
01:20-01:40 running
01:18 swimming
00:00 race
00:30-00:40 athletics
2017-05-01
off
2017-05-02
01:18 SwimmingFlags: {intensity=1} ---- GA1
- 100m beliebig Einschwimmen
- 3*
--1*100m Brust GA1, 20s Pause
--8* 50m Kraul GA1, 15s Pause
--1*200m Kraularme GA1, 30s Pause
--2* 50m Ruecken GA1, 20s Pause
- 100m beliebig Ausschwimmen
2017-05-03
00:50-01:00 RunningFlags: {intensity=1} ---- GA1
- GA1-Dauerlauf
- 3 STL
2017-05-04
off
2017-05-05
off
2017-05-06
00:30-00:40 RunningFlags: {intensity=2} ---- GA1
- GA1-Dauerlauf
- 3 STL
2017-05-07
00:30-00:40 AthleticsFlags: {intensity=1} ----
00:00 Marathon Mainz
Week#19 [BA1] 05:05-06:35
02:05-02:25 running
01:30 swimming
01:00-02:00 cycling
00:30-00:40 athletics
2017-05-08
off
2017-05-09
01:30 SwimmingFlags: {intensity=1,2} ---- GA1/2
- 800m (300m beliebig, 250m Armarbeit, 250m Beinarbeit, verschiedene Lagen)
- 4* 50m (25m Kraul Steigerung, 25m locker beliebig), 30s Pause
- 4*
--1*200m GA1
--1*100m GA1/GA2
--1* 50m GA2
--1* 25m max.
- 1*100m beliebig
- 1*300m GA1 (Ruecken und Brust im Wechsel)
- 100m beliebig Ausschwimmen
2017-05-10
01:10-01:20 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-05-11
off
2017-05-12
off
2017-05-13
00:55-01:05 RunningFlags: {intensity=1} ---- SA
- 15min Einlaufen
- 3 uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 10*100m SA (110%)
- 10-15min Auslaufen
2017-05-14
01:00-02:00 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#20 [BA1] 06:51-08:21
02:15-02:35 running
03:06 swimming
00:00 race
01:00-02:00 cycling
00:30-00:40 athletics
2017-05-15
off
2017-05-16
01:27 SwimmingFlags: {intensity=2} ---- GA2
- 200m beliebig Einschwimmen
- 5*100m (25m Technik, 25m Ruecken, 25m Kraul Steigerung, 25m Ruecken), 30s Pause
- 10*100m Kraul GA2
- 1*200m locker beliebig
- 6* 50m Kraulbeine, 20s Pause
- 3*200m GA1 (Kraul und Brust im Wechsel), 30s Pause
- 100m beliebig Ausschwimmen
2017-05-17
01:20-01:30 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-05-18
off
2017-05-19
01:39 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 8* 50m (25m Schwimmkombi, 25m Kraul), 20s Pause
- 5*100m (25m Ruecken, 25m Kraul Steigerung, 25m Ruecken, 25m Brust), 20s Pause
- 5*400m GA1 (50m Kraulbeine, 150m Kraul, 50m Ruecken, 150m Kraul), 50s Pause
- 200m beliebig Ausschwimmen
2017-05-20
00:55-01:05 RunningFlags: {intensity=1} ---- SA
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 10*100m SA (115%)
- 10-15min Auslaufen
2017-05-21
01:00-02:00 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
00:00 Marathon Great Wall
Week#21 [BA1] 05:53-06:18
02:05-02:20 running
03:18 swimming
00:30-00:40 athletics
2017-05-22
off
2017-05-23
01:42 SwimmingFlags: {intensity=1,2} ---- GA1/2
- 800m (200m beliebig, 4*50m Beine, 20s Pause, 200m beliebig, 200m Arme verschiedene Lagen)
- 4* 50m (25m Kraul Steigerung, 25m locker beliebig), 30s Pause
- 4*400m Kraul (1. GA1, 2.-3. GA1/2, 3. GA2)
- 1*100m beliebig
- 4*150m GA1 (50m Ruecken, 50m Brust, 50m Kraul), 30s Pause
- 100m beliebig Ausschwimmen
2017-05-24
01:20-01:30 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-05-25
off
2017-05-26
01:36 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 8* 50m (25m Technik, 25m Kraul), 20s Pause
- 12* 50m Kraul GA1 (25m 5er- + 25m 3er-Atmung), 20s Pause
- 8*100m GA1 (25m Brustarme und Kraulbeine, 50m Kraul, 25m Ruecken), 20s Pause
- 2*500m GA1 (1. Ruecken/Kraul im Wechsel, 2. Brust/Kraul im Wechsel), 45s Pause
- 200m beliebig Ausschwimmen
2017-05-27
00:45-00:50 RunningFlags: {intensity=1} ---- SA
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 10*100m SA (115%)
- 10-15min Auslaufen
2017-05-28
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#22 [BA2] 05:44-06:44
00:50-01:00 running
01:54 swimming
02:00-02:30 cycling
01:00-01:20 athletics
2017-05-29
off
2017-05-30
01:54 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 8* 50m (25m Schwimmkombi, 25m Kraul), 20s Pause
- 10*100m Kraularme mit Pullbuoy und Fussfessel), 20s Pause
- 10*100m GA1 (50m Brust, 50m Kraul), 20s Pause
- 10*100m GA1 (50m Ruecken, 50m Kraul), 20s Pause
- 200m beliebig Ausschwimmen
2017-05-31
00:50-01:00 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-06-01
00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-06-02
off
2017-06-03
off
2017-06-04
02:00-02:30 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#23 [BA2] 06:25-07:25
02:25-02:45 running
01:30 swimming
00:00 race
02:00-02:30 cycling
00:30-00:40 athletics
2017-06-05
off
2017-06-06
01:30 SwimmingFlags: {intensity=1,2} ---- GA1/2
- 800m (300m beliebig, 250m Armarbeit, 250m Beinarbeit, verschiedene Lagen)
- 4* 50m (25m Kraul Steigerung, 25m locker beliebig), 30s Pause
- 4*
--1*200m GA1
--1*100m GA1/GA2
--1* 50m GA2
--1* 25m max.
- 1*100m beliebig
- 1*300m GA1 (Ruecken und Brust im Wechsel)
- 100m beliebig Ausschwimmen
2017-06-07
01:20-01:30 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-06-08
off
2017-06-09
off
2017-06-10
01:05-01:15 RunningFlags: {intensity=1} ---- SA
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 6km Tempodauerlauf (90%)
- 10-15min Auslaufen
00:00 Marathon Lichtenstein
2017-06-11
02:00-02:30 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#24 [BA2] 08:37-09:37
02:40-03:00 running
03:27 swimming
02:00-02:30 cycling
00:30-00:40 athletics
2017-06-12
off
2017-06-13
01:30 SwimmingFlags: {intensity=2} ---- GA2
- 200m beliebig Einschwimmen
- 3*100m (50m Schwimmkombi, 50m Kraul), 20s Pause
- 4* 50m (15m Kraul max., 35m locker beliebig), 30 Pause
- 10*100m Kraul GA2
- 1*200m locker beliebig
- 4*250m (50m Kraulbeine, 50m Kraul, 50m Ruecken, 50m Brust, 50m Kraul), 30s Pause
- 100m beliebig Ausschwimmen
2017-06-14
01:30-01:40 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-06-15
off
2017-06-16
01:57 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 7*500m GA1, 1min Pause
-- 1.,3.,5.,7. Kraul
-- 4. Ruecken/Kraul im Wechsel
-- 6. Kraul/Brust im Wechsel
- 100m beliebig Ausschwimmen
2017-06-17
01:10-01:20 RunningFlags: {intensity=1} ---- GA2
- 10min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 8km Tempodauerlauf (90%)
- 10-15min Auslaufen
2017-06-18
02:00-02:30 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#25 [BA2] 08:24-09:24
02:45-03:05 running
03:39 swimming
01:30-02:00 cycling
00:30-00:40 athletics
2017-06-19
off
2017-06-20
01:48 SwimmingFlags: {intensity=1,2} ---- GA1/2
- 800m (200m beliebig, 4*50m Beine, 20s Pause, 200m beliebig, 200m Arme verschiedene Lagen)
- 4* 50m (25m Kraul Steigerung, 25m locker beliebig), 30s Pause
- 4*400m Kraul (1. GA1, 2.-3. GA1/2, 4. GA2)
- 1*100m beliebig
- 4*200m GA1 (50m Beine beliebig, 50m Ruecken, 50m Brust, 50m Kraul), 30s Pause
- 100m beliebig Ausschwimmen
2017-06-21
01:30-01:40 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-06-22
off
2017-06-23
01:51 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 8* 50m (25m Technik, 25m Kraul), 15s Pause
- 8* 50m Kraul GA1 (25m 5er- + 25m 3er-Atmung), 20s Pause
- 100m Kraulbeine, 15s Pause
- 200m Kraularme, 20s Pause
- 400m Kraul, 40s Pause
- 800m Kraul/Brust im Wechsel, 60s Pause
- 1000m Ruecken/Kraul im Wechsel, GA1
- 200m beliebig Ausschwimmen
2017-06-24
01:15-01:25 RunningFlags: {intensity=2} ---- GA2
- 10min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 10km Tempodauerlauf (90%)
- 10-15min Auslaufen
2017-06-25
01:30-02:00 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#26 [BA3] 06:42-07:42
01:00-01:10 running
01:42 swimming
03:00-03:30 cycling
01:00-01:20 athletics
2017-06-26
off
2017-06-27
01:42 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 5*
--2* 50m Kraulbeine, 15s Pause
--2*100m Kraularme, 20s Pause
--2*150m (50m Ruecken, 100m Kraul 3er-Atmung), 30s Pause
- 200m beliebig Ausschwimmen
2017-06-28
01:00-01:10 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-06-29
00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-06-30
off
2017-07-01
off
2017-07-02
03:00-03:30 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#27 [BA3] 07:29-08:59
02:35-02:55 running
01:24 swimming
03:00-04:00 cycling
00:30-00:40 athletics
2017-07-03
off
2017-07-04
01:24 SwimmingFlags: {intensity=1,2} ---- GA1/2
- 200m beliebig Einschwimmen
- 3*200m GA1 (Kombi,Kraul im 50er Wechsel), 30s Pause
- 4* 50m (15m Kraul max. + 35m locker beliebig), 30s Pause
- 12* 50m Kraul (GA1, GA1/2 und GA2 im Wechsel)
- 1*100m locker beliebig
- 4*100m GA1 (2 Lagen im Wehcsel), 20s Pause
- 1*500m Kraularme GA1 mit Pull-Buoy und Fussfessel
- 200m beliebig Ausschwimmen
2017-07-05
01:05-01:15 RunningFlags: {intensity=2} ---- GA2
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 6*1000m (95-100%)
- 10-15min Auslaufen
2017-07-06
off
2017-07-07
off
2017-07-08
01:30-01:40 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-07-09
03:00-04:00 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#28 [BA3] 11:12-13:57
02:45-03:20 running
02:57 swimming
05:00-07:00 cycling
00:30-00:40 athletics
2017-07-10
off
2017-07-11
01:21 SwimmingFlags: {intensity=2} ---- GA2
- 200m beliebig Einschwimmen
- 6* 50m (25m TUE, 25m Kraul), 20s Pause
- 4*100m (10m schnell anschwimmen, 40m Kraul GA1, 25m Ruecken, 25m Kraul Steigerung), 30s Pause
- 8*100m Kraul GA2
- 1*100m locker beliebig
- 2*400m GA1 (Kraul und Ruecken im Wechsel), 45s Pause
- 100m beliebig Ausschwimmen
2017-07-12
01:30-01:50 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-07-13
off
2017-07-14
02:00-03:00 CyclingFlags: {intensity=1} ---- GA1
01:15-01:30 RunningFlags: {intensity=2} ---- GA2
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 8*1000m (95-100%)
- 10-15min Auslaufen
2017-07-15
01:36 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 6* 50m Kraulbeine mit Brett, 20s Pause
- 6*200m Kraul GA1, 25s Pause
- 4* 50m (25m Wasserballkraul max., 25m locker beliebig)
- 6*100m Kraularme mit Pull-Buoy und Fussfessel, 20s Pause
- 1*500m GA1 (25m Ruecken und 75m Kraul im Wechsel)
- 200m beliebig Ausschwimmen
2017-07-16
03:00-04:00 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#29 [BA3] 10:39-12:24
02:45-03:20 running
03:24 swimming
04:00-05:00 cycling
00:30-00:40 athletics
2017-07-17
04:00-05:00 CyclingFlags: {intensity=1} ---- GA1
2017-07-18
off
2017-07-19
01:24 SwimmingFlags: {intensity=1,2} ---- GA1/2
- 1* 600m
-- 1*100m beliebig,
-- 2* 50m Beine mit Brett, 20s Pause
-- 2*100m Arme mit Pull-Buoy, 25s Pause
-- 1*200m beliebig, verschiedene Lagen
- 4* 50m (25m Kraul Steigerung, 25m locker beliebig), 30s Pause
- 6*200m Kraul (1. und 2. GA1, 30s Pause, 3. und 4. GA1/2, 40s Pause, 5. und 6. GA2, 50s Pause)
- 1*100m beliebig
- 2*300m GA1 (1. Ruecken/Kraul im Wechsel, 2. Kraul/Brust im Wechsel), 30s Pause
- 100m beliebig Ausschwimmen
2017-07-20
01:30-01:50 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-07-21
02:00 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 8*100m GA1 (100m Lagen oder 25m Ruecken, 50m Kraul, 25m Brust), 20s Pause
- 6* 50m (25m Wasserballkraul, 25m Kraul), 20s Pause
- 5*500m GA1 (1. und 4. Kraul, 2. und 5. Kraularme mit Pull-Buoy mit Fussfessel, 3. Kraul und Ruecken im Wechsel), 60s Pause
- 200m beliebig Ausschwimmen
2017-07-22
01:15-01:30 RunningFlags: {intensity=2} ---- GA2
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 4*2000m (95-100%)
- 10-15min Auslaufen
2017-07-23
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#30 [BD1] 08:52-10:52
00:50-01:10 running
01:42 swimming
06:00-07:30 cycling
00:20-00:30 athletics
2017-07-24
off
2017-07-25
01:42 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 6*100m (25m TUE, 25m Kraul, 25m Kombi., 25m Kraul), 20s Pause
- 6*100m Kraul GA1, 15s Pause
- 1*600m GA1 (Brust/Kraul im Wechsel)
- 6*100m Kraularme GA1, 15s Pause
- 1*600m GA1(Kraul und Kraulbeine mit Brust im Wechsel)
- 200m beliebig Ausschwimmen
2017-07-26
00:50-01:10 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-07-27
00:20-00:30 AthleticsFlags: {intensity=1} ----
2017-07-28
off
2017-07-29
02:30-03:00 CyclingFlags: {intensity=1} ---- GA1
2017-07-30
03:30-04:30 CyclingFlags: {intensity=1} ---- GA1
Week#31 [BD1] 11:08-13:53
02:50-03:25 running
01:48 swimming
06:00-08:00 cycling
00:30-00:40 athletics
2017-07-31
off
2017-08-01
01:48 SwimmingFlags: {intensity=1} ---- GA1
- 200m beliebig Einschwimmen
- 1*300m (Brust- und Kraulbeine mit Brett, 50er im Wechsel)
- 1*500m (Kombi. und Kraul im Wechsel)
- 8* 50m (25m TUE, 25m Kraul), 15s Pause
- 10*100m Kraul GA1, 20s Pause
- 5*200m Kraul GA1, 25s Pause
- 200m beliebig Ausschwimmen
2017-08-02
01:10-01:25 RunningFlags: {intensity=1} ---- GA2
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 8km (90-95%) Tempodauerlauf
- 10-15min Auslaufen
2017-08-03
off
2017-08-04
01:40-02:00 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-08-05
02:00-03:00 CyclingFlags: {intensity=2} ---- KA
- 30min Einfahren
- 4* (8min KA im GA1/2-Bereich, TF: ca 60)
- 40-60min GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-08-06
04:00-05:00 CyclingFlags: {intensity=1} ---- GA1
Week#32 [BD1] 11:24-14:09
03:00-03:35 running
01:24 swimming
06:30-08:30 cycling
00:30-00:40 athletics
2017-08-07
off
2017-08-08
01:24 SwimmingFlags: {intensity=2} ---- GA2
- 200m beliebig Einschwimmen
- 6*100m (25m Wasserballkraul, 25m Ruecken, 25m Brustarme und Kraulbeine, 25m Ruecken), 20s Pause
- 2* 50m (15m Kraul max., 35m locker beliebig), 30s Pause
- 2* 50m (35m Kraul GA1, 15m Kraul max.), 30s Pause
- 8*100m Kraul GA2
- 1*100m locker beliebig
- 1*800m GA1 (50m Beine, 50m Kraul und 50m eine beliebige Lage im Wechsel)
- 100m beliebig Ausschwimmen
2017-08-09
01:20-01:35 RunningFlags: {intensity=2} ---- GA2
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 10km (90-95%) Tempodauerlauf
- 10-15min Auslaufen
2017-08-10
off
2017-08-11
01:40-02:00 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-08-12
02:00-03:00 CyclingFlags: {intensity=2} ---- KA
- 40min Einfahren
- 4* (10min KA im GA1/2-Bereich, 60Hz)
- 40-80min GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-08-13
04:30-05:30 CyclingFlags: {intensity=1} ---- GA1
Week#33 [BD1] 10:06-13:06
03:00-03:40 running
01:36 swimming
04:30-06:30 cycling
01:00-01:20 athletics
2017-08-14
off
2017-08-15
01:36 SwimmingFlags: {intensity=1,2} ---- GA1/2
- 200m beliebig Einschwimmen
- 8* 50m (25m TUE, 25m Kraul), 20s Pause
- 8* 50m Kraul GA1, 10s Pause
- 4* 50m (25m Kraul max. Freiwasserstart, 25m locker beliebig), 30s Pause
- 1*200m GA1 (Ruecken/Kraul im Wechsel)
- 1*400m Kraul GA1, 45s Pause
- 2*200m Kraul GA1/2, 45s Pause
- 2*100m Kraul GA2, 45s Pause
- 1* 50m Kraul max.
- 1*150m beliebig
- 1*500m GA1 (Ruecken/Kraul im Wechsel)
- 100m beliebig Ausschwimmen
2017-08-16
01:10-01:30 RunningFlags: {intensity=2} ---- GA2
- 15min Einlaufen
- 3 Uebungen mit je 2 Wdh. aus dem Lauf-Abc
- 3 STL
- 12km (90-95%) Tempodauerlauf
- 10-15min Auslaufen
2017-08-17
off
2017-08-18
01:50-02:10 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-08-19
02:00-03:00 CyclingFlags: {intensity=2} ---- KA
- 40min Einfahren
- 4*(12min KA im GA1/2, 60Hz)
- 40-80min GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
2017-08-20
02:30-03:30 CyclingFlags: {intensity=1} ---- GA1
00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#34 [BD2] 08:02-09:32
01:00-01:20 running
01:42 swimming
00:00 race
00:20-00:30 athletics
2017-08-21
off
2017-08-22
01:42 SwimmingFlags: {intensity=1} ---- GA1/2
- 200m beliebig Einschwimmen
- 6*100m (25m TUE, 25m Kraul, 25m Kombi, 25m Kraul), 20s Pause
- 4*150m (50m Beine (Kraul oder Ruecken, ohne Brett), 50m Kraul, 50m Ruecken), 30s Pause
- 3 *
-- 8* 50m Kraul, 10s Pause
-- 1*200m (Ruecken- und Brust im Wechsel), 30s Pause
- 200m beliebig Ausschwimmen
2017-08-23
01:00-01:20 RunningFlags: {intensity=1} ---- GA1
- 3 STL
2017-08-24
00:20-00:30 AthleticsFlags: {intensity=1} ----
2017-08-25
off
2017-08-26
off
2017-08-27
05:00-06:00 04:30-05:30 Cycling
00:30 RunningFlags: {intensity=1} ---- Ziel: GA1, Koppeltraining
- 4,5h-5,5h Rad GA1
- 30min Laufen GA1
00:00 Ironman 70.3 Zell am See
Week#35 [BD2] 13:40-16:30
03:00-03:40 running
02:00 swimming
02:30-03:30 cycling
00:30-00:40 athletics
2017-08-28
off
2017-08-29
02:00 SwimmingFlags: {intensity=1} ---- Ziel: GA1/2
- 200m beliebig Einschwimmen
- 8* 50m (25m TUE, 25m Kraul), 20s Pause
- 8* 50m Kraul GA1, 10s Pause
- 4* 50m (25m Kraul max. Freiwasserstart, 25m locker beliebig), 30s Pause
- 6*400m GA1, 40 Pause (1., 3. und 5. Kraul, 2. Kraularme mit Pull-Buoy und Fussfessel, 4. Kraul/Brust im Wechsel, 6. Kraul/Ruecken im Wechsel)
- 4* 50m (25m Kraul max., 25m locker beliebig), 30s Pause
- 200m beliebig Aussschwimmen
2017-08-30
01:10-01:30 RunningFlags: {intensity=1,2} ---- Ziel: GA1/2
- 10 min Einlaufen
- 3 STL
- 12-15km Tempdauerlauf (85%-90%)
- 10 min Auslaufen
2017-08-31
off
2017-09-01
01:50-02:10 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-09-02
02:30-03:30 CyclingFlags: {intensity=2} ---- Ziel: GA2
- 45min Einfahren
- 3* (8km GA2, 5km locker)
- 45-75min Ausfahren
00:30-00:40 AthleticsFlags: {intensity=1} ---- - 3 Durchgaengige Zirkel
- 10-15min Dehen
2017-09-03
05:40-06:40 05:00-06:00 Cycling
00:40 RunningFlags: {intensity=1} ---- Ziel: GA1, Koppeltraining
- 5h-6h Rad GA1
- 40min Laufen GA1
Week#36 [BD2] 13:39-15:54
03:10-03:45 running
02:49 swimming
04:30-06:00 cycling
00:30-00:40 athletics
2017-09-04
01:39 SwimmingFlags: {intensity=2} ---- Ziel: GA2
- 200m beliebig Einschwimmen
- 6* 50m (25m TUE, 25m Kraul), 20s Pause
- 4*100m (25m Kraul Steigerung, 25m Ruecken, 50m Kraul GA1), 20s Pause
- 3*400m Kraul GA2, 2min Pause
- 200m locker beliebig
- 4*200m GA1 (50m Kraul, 50m Brust, 50m Kraul, 50m Ruecken), 20s Pause
- 200m beliebig Aussschwimmen
02:00-02:30 CyclingFlags: {intensity=1} ---- Ziel: GA1
- 2-2,5h
2017-09-05
off
2017-09-06
01:10-01:30 RunningFlags: {intensity=1,2} ---- Ziel: GA1/2
- 10 min Einlaufen
- 3 STL
- 13-16km Tempodauerlauf (85%-90%)
- 15 min Auslaufen
2017-09-07
off
2017-09-08
02:00-02:15 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-09-09
00:30 SwimmingFlags: {intensity=1} ---- Ziel: GA1, Freiwasser
- 10min Einschwimmen
- 4*(30s Anschwimmen wie im Wettkampf, 2min locker)
- 10min Ausschwimmen
02:30-03:30 CyclingFlags: {intensity=2} ---- Ziel: GA2
- 45min Einfahren
- 2*(10km GA2, 6km locker)
- 45-75min GA1
00:30-00:40 AthleticsFlags: {intensity=1} ---- - 3 Durchgaengige Zirkel
- 10-15min Dehen
2017-09-10
00:40 SwimmingFlags: {intensity=1} ---- Ziel: WSA, Testwettkampf
- Freiwassertraining mit 40min GA1
02:40 02:00 Cycling
00:40 RunningFlags: {intensity=1,2} ---- Ziel: WSA, Testwettkampf
- 30min Rad GA1
- 60min Rad GA1/2
- 30min Rad GA1
- 40min Laufen GA1/2
Week#37 [BD2] 10:16-12:16
02:10-02:30 running
01:36 swimming
01:00-01:30 cycling
00:30-00:40 athletics
2017-09-11
off
2017-09-12
01:36 SwimmingFlags: {intensity=1} ---- Ziel: GA1
- 200m beliebig Einschwimmen
- 8*50m (25m TUE, 25m Kraul), 20s Pause
- 8*50m Kraul GA1, 15s Pause
- 4*50m (25m Kraul max., 25m locker beliebig), 30s Pause
- 800m Kraul GA1
- 4*50m (15m Wasserballkraul max., 35m locker beliebig), 30s Pause
- 800m Kraularme GA1 mit Pull-Buoy mit Fussfessel
- 200m beliebig Aussschwimmen
2017-09-13
01:30-01:40 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-09-14
00:40-00:50 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
00:30-00:40 AthleticsFlags: {intensity=1} ---- - 3 Durchgaengige Zirkel
- 10-15min Dehen
2017-09-15
off
2017-09-16
01:00-01:30 CyclingFlags: {intensity=1} ---- Ziel: GA1
- 1-1,5h
2017-09-17
05:00-06:00 04:30-05:30 Cycling
00:30 RunningFlags: {intensity=1,2} ---- Ziel: GA1/2, Koppeltraining
- 4,5-5,5h Rad GA1
- 30min Laufen GA1/2
Week#38 [PEK] 13:54-15:39
03:20-03:55 running
03:14 swimming
03:00-04:00 cycling
00:30-00:40 athletics
2017-09-18
off
2017-09-19
01:54 SwimmingFlags: {intensity=1} ---- Ziel: GA1
- 200m beliebig Einschwimmen
- 8* 50m (25m TUE, 25m Kraul), 20s Pause
- 8*100m Kraul GA1, 20s Pause
- 6* 50m Kraulbeine, 20s Pause
- 8*100m Kraul GA1, 15s Pause
- 6* 50m (25m Kraul 5er-Atmung, 25m Kraul 3er-Atmung),20s Pause
- 8*100m Kraularme GA1 mit Pull-Buoy mit Fussfessel, 20s Pause
- 200m beliebig Aussschwimmen
2017-09-20
01:20-01:40 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-09-21
off
2017-09-22
02:00-02:15 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-09-23
00:40 SwimmingFlags: {intensity=1} ---- Ziel: GA1, Freiwasser
- 10min Einschwimmen
- 4*(30s Anschwimmen wie im Wettkampf, 2min locker)
- 20min Ausschwimmen
03:00-04:00 CyclingFlags: {intensity=1,2} ---- Ziel: GA1/2
- 45min Einfahren
- 2* (30-40min GA1/2, 15min locker)
- 45-75min GA1

00:30-00:40 AthleticsFlags: {intensity=1} ---- - 3 Durchgaengige Zirkel
- 10-15min Dehen
2017-09-24
00:40 SwimmingFlags: {intensity=1} ---- Ziel: WSA, Testwettkampf
- 40min GA1
03:50 03:00 Cycling
00:50 RunningFlags: {intensity=1,2} ---- Ziel: WSA, Testwettkampf
- 30min Rad GA1
- 2* (45min RAD GA1/2, 15min locker)
- 30min Rad GA1
- 50min Laufen GA1/2
Week#39 [PEK] 08:08-09:38
02:10-02:30 running
01:48 swimming
01:00-01:30 cycling
00:30-00:40 athletics
2017-09-25
off
2017-09-26
01:48 SwimmingFlags: {intensity=1} ---- Ziel: GA1
- 200m beliebig Einschwimmen
- 8* 50m (25m TUE, 25m Kraul), 20s Pause
- 4*200m Kraul GA1, 20s Pause
- 4* 50m (25m Wasserballkraul max., 25m locker beliebig), 30s Pause
- 4*200m Kraularme GA1 mit Pull-Buoy und Fussfessel
- 4* 25m Kraul max., 20s Pause
- 100m locker beliebig
- 800m GA1 (25m Ruecken und 75m Kraul im Wechsel)
- 200m beliebig Aussschwimmen
2017-09-27
01:30-01:40 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-09-28
00:40-00:50 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
00:30-00:40 AthleticsFlags: {intensity=1} ---- - 3 Durchgaengige Zirkel
- 10-15min Dehen
2017-09-29
off
2017-09-30
01:00-01:30 CyclingFlags: {intensity=1} ---- Ziel: GA1
- 1-1,5h
2017-10-01
02:40-03:10 02:00-02:30 Cycling
00:40 RunningFlags: {intensity=1} ---- Ziel: GA1, Koppeltraining
- 2-2,5h Rad GA1
- 40min Laufen GA1
Week#40 [PEK] 07:43-09:13
02:30-02:50 running
02:43 swimming
02:00-03:00 cycling
00:30-00:40 athletics
2017-10-02
off
2017-10-03
02:03 SwimmingFlags: {intensity=1,2} ---- Ziel: GA1/2
- 400m beliebig Einschwimmen
- 4*50m (25m Kraul max., 25m locker beliebig), 30s Pause
- 100m locker beliebig
- 3000m Test Kraul
- 400m beliebig Aussschwimmen
2017-10-04
01:40-01:50 RunningFlags: {intensity=1,2} ---- Ziel: GA1/2
- 10min Einlaufen
- 80-90min
- GA1/2 Tempodauerlauf
- 10min auslaufen
2017-10-05
off
2017-10-06
00:50-01:00 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-10-07
00:40 SwimmingFlags: {intensity=1} ---- Ziel: GA1, Freiwasser
- 10min Einschwimmen
- 4*(30s Anschwimmen wie im Wettkampf, 2min locker)
- 20min GA1
02:00-03:00 CyclingFlags: {intensity=1,2} ---- Ziel: GA1/2
- 30min Einfahren
- 60-120min GA1/2
- 30min Ausfahren
00:30-00:40 AthleticsFlags: {intensity=1} ---- - 3 Durchgaengige Zirkel
- 10-15min Dehen
2017-10-08
off
Week#41 [RKM] 05:03-06:45
00:55-01:15 running
01:18-01:30 swimming
00:00 race
02:30-03:30 cycling
00:20-00:30 athletics
2017-10-09
off
2017-10-10
01:18-01:30 SwimmingFlags: {intensity=1,2} ---- Ziel: GA1/2
- 200m beliebig Einschwimmen
- 8*50m (25m TUE, 25m Kraul), 20s Pause
- 200m Kraul GA1
- 4*50m (25m Kraul max., 25m locker beliebig), 30s Pause
- 6-8x 100m GA1/2, 20s Pause
- 200m locker beliebig
- 2*300m GA1 beliebig, 45s Pause
- 200-400m beliebig
- Aussschwimmen
00:20-00:30 AthleticsFlags: {intensity=1} ---- - Athletik und Dehnung
2017-10-11
01:00-01:30 CyclingFlags: {intensity=1,2} ---- Ziel: GA1
- 1-1,5h GA1, darin 3*(2km GA1/2, 2km locker)
2017-10-12
00:40-00:50 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-10-13
off
2017-10-14
00:45-01:00 CyclingFlags: {intensity=1} ---- (alternativ: 3. Einheit Laufen)
Ziel: GA1
- 45-60min
00:15-00:25 RunningFlags: {intensity=1} ---- Ziel: GA1
- GA1-Dauerlauf
- 3 STL
2017-10-15
00:45-01:00 CyclingFlags: {intensity=0} ---- Ziel: Rekom
- 45-60min
00:00 Ironman Louisville
Week#42 [RKM] 00:50-01:00
00:50-01:00 swimming
2017-10-16
off
2017-10-17
off
2017-10-18
00:20 SwimmingFlags: {intensity=0} ---- Ziel: Rekom
- 20min "baden"
2017-10-19
off
2017-10-20
off
2017-10-21
00:30-00:40 SwimmingFlags: {intensity=0} ---- Ziel: Rekom
- 30-40min "baden"
2017-10-22
off