Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week#44 [PR1] 02:30 02:00 alternate 00:30 athletics	2023-10-30 off	2023-10-31 off	2023-11-01 off	2023-11-02 off	2023-11-03 off	2023-11-04 off	2023-11-05 02:00 AlternateFlags: {intensity=1} ---- 00:30 AthleticsFlags: {intensity=1} ----
Week#45 [PR1] 06:36 01:30 running 01:06 swimming 03:30 alternate 00:30 athletics	2023-11-06 off	2023-11-07 01:06 SwimmingFlags: {intensity=1} ----	2023-11-08 00:50 RunningFlags: {intensity=1} ----	2023-11-09 01:30 AlternateFlags: {intensity=1} ----	2023-11-10 off	2023-11-11 00:40 RunningFlags: {intensity=2} ----	2023-11-12 02:00 AlternateFlags: {intensity=1} ---- 00:30 AthleticsFlags: {intensity=1} ----
Week#46 [PR1] 04:36 01:30 running 01:06 swimming 01:30 alternate 00:30 athletics	2023-11-13 off	2023-11-14 01:06 SwimmingFlags: {intensity=1} ----	2023-11-15 00:50 RunningFlags: {intensity=1} ----	2023-11-16 01:30 AlternateFlags: {intensity=1} ----	2023-11-17 off	2023-11-18 00:40 RunningFlags: {intensity=2} ----	2023-11-19 00:30 AthleticsFlags: {intensity=1} ----
Week#47 [PR1] 05:45 02:00 running 01:15 swimming 02:00 alternate 00:30 athletics	2023-11-20 off	2023-11-21 01:15 SwimmingFlags: {intensity=1} ----	2023-11-22 01:00 RunningFlags: {intensity=1} ----	2023-11-23 02:00 AlternateFlags: {intensity=1} ----	2023-11-24 off	2023-11-25 01:00 RunningFlags: {intensity=2} ----	2023-11-26 00:30 AthleticsFlags: {intensity=1} ----
Week#48 [PR2] 05:35-05:45 02:00 running 01:15 swimming 02:00 alternate 00:20-00:30 athletics	2023-11-27 off	2023-11-28 01:15 SwimmingFlags: {intensity=1} ----	2023-11-29 01:00 RunningFlags: {intensity=1} ----	2023-11-30 02:00 AlternateFlags: {intensity=1} ----	2023-12-01 off	2023-12-02 01:00 RunningFlags: {intensity=2} ----	2023-12-03 00:20-00:30 AthleticsFlags: {intensity=1} ----
Week#49 [PR2] 05:40-06:50 01:20-01:40 running 02:30 swimming 01:00-01:30 alternate 00:50-01:10 athletics	2023-12-04 off	2023-12-05 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	2023-12-06 00:50-01:00 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3STL	2023-12-07 00:20-00:30 AthleticsFlags: {intensity=1} ----	2023-12-08 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	2023-12-09 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	2023-12-10 00:30-00:40 AthleticsFlags: {intensity=1} ---- 01:00-01:30 AlternateFlags: {intensity=1} ----
Week#50 [PR2] 05:46-06:56 01:30-02:00 running 02:46 swimming 01:00-01:30 alternate 00:30-00:40 athletics	2023-12-11 off	2023-12-12 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	2023-12-13 00:50-01:10 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3STL	2023-12-14 off	2023-12-15 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	2023-12-16 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	2023-12-17 00:30-00:40 AthleticsFlags: {intensity=1} ---- 01:00-01:30 AlternateFlags: {intensity=1} ----
Week#51 [PR2] 04:30-05:00 01:45-02:15 running 02:45 swimming	2023-12-18 off	2023-12-19 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	2023-12-20 01:00-01:20 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3 STL	2023-12-21 off	2023-12-22 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	2023-12-23 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	2023-12-24 off
Week#52 [PR3] 03:59-04:44 00:50-01:00 running 01:24 swimming 00:45-01:00 alternate 01:00-01:20 athletics	2023-12-25 off	2023-12-26 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	2023-12-27 00:50-01:00 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3 STL	2023-12-28 off	2023-12-29 00:30-00:40 AthleticsFlags: {intensity=1} ----	2023-12-30 00:45-01:00 AlternateFlags: {intensity=1} ----	2023-12-31 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#1 [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	2024-01-01 01:10-01:20 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3 STL	2024-01-02 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	2024-01-03 off	2024-01-04 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	2024-01-05 off	2024-01-06 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} ----	2024-01-07 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#2 [PR3] 05:42-06:32 01:40-02:10 running 02:42 swimming 00:50-01:00 cycling 00:30-00:40 athletics	2024-01-08 off	2024-01-09 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	2024-01-10 00:50-01:10 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3 STL 00:30-00:40 AthleticsFlags: {intensity=1} ----	2024-01-11 off	2024-01-12 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	2024-01-13 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 - 1*60m max. - 10-15min Auslaufen	2024-01-14 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#3 [PR3] 05:58-06:48 02:20-02:50 running 02:48 swimming 00:50-01:10 athletics	2024-01-15 off	2024-01-16 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	2024-01-17 01:00-01:10 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3 STL 00:30-00:40 AthleticsFlags: {intensity=1} ----	2024-01-18 00:30-00:40 RunningFlags: {intensity=1} ---- GA1 - DA1-Dauerlauf - 2 STL	2024-01-19 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	2024-01-20 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	2024-01-21 00:20-00:30 AthleticsFlags: {intensity=1} ----
Week#4 [BA1] 03:08-03:38 01:20-01:40 running 01:18 swimming 00:30-00:40 athletics	2024-01-22 off	2024-01-23 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	2024-01-24 00:50-01:00 RunningFlags: {intensity=1} ---- GA1 - GA1-Dauerlauf - 3 STL	2024-01-25 off	2024-01-26 off	2024-01-27 00:30-00:40 RunningFlags: {intensity=2} ---- GA1 - GA1-Dauerlauf - 3 STL	2024-01-28 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#5 [BA1] 05:05-06:35 02:05-02:25 running 01:30 swimming 01:00-02:00 cycling 00:30-00:40 athletics	2024-01-29 off	2024-01-30 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	2024-01-31 01:10-01:20 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-02-01 off	2024-02-02 off	2024-02-03 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	2024-02-04 01:00-02:00 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#6 [BA1] 06:51-08:21 02:15-02:35 running 03:06 swimming 01:00-02:00 cycling 00:30-00:40 athletics	2024-02-05 off	2024-02-06 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	2024-02-07 01:20-01:30 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-02-08 off	2024-02-09 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	2024-02-10 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	2024-02-11 01:00-02:00 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#7 [BA1] 05:53-06:18 02:05-02:20 running 03:18 swimming 00:30-00:40 athletics	2024-02-12 off	2024-02-13 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	2024-02-14 01:20-01:30 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-02-15 off	2024-02-16 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	2024-02-17 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	2024-02-18 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#8 [BA2] 05:44-06:44 00:50-01:00 running 01:54 swimming 02:00-02:30 cycling 01:00-01:20 athletics	2024-02-19 off	2024-02-20 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	2024-02-21 00:50-01:00 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-02-22 00:30-00:40 AthleticsFlags: {intensity=1} ----	2024-02-23 off	2024-02-24 off	2024-02-25 02:00-02:30 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#9 [BA2] 06:25-07:25 02:25-02:45 running 01:30 swimming 02:00-02:30 cycling 00:30-00:40 athletics	2024-02-26 off	2024-02-27 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	2024-02-28 01:20-01:30 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-02-29 off	2024-03-01 off	2024-03-02 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	2024-03-03 02:00-02:30 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#10 [BA2] 08:37-09:37 02:40-03:00 running 03:27 swimming 02:00-02:30 cycling 00:30-00:40 athletics	2024-03-04 off	2024-03-05 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	2024-03-06 01:30-01:40 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-03-07 off	2024-03-08 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	2024-03-09 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	2024-03-10 02:00-02:30 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#11 [BA2] 08:24-09:24 02:45-03:05 running 03:39 swimming 01:30-02:00 cycling 00:30-00:40 athletics	2024-03-11 off	2024-03-12 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	2024-03-13 01:30-01:40 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-03-14 off	2024-03-15 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	2024-03-16 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	2024-03-17 01:30-02:00 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#12 [BA3] 06:42-07:42 01:00-01:10 running 01:42 swimming 03:00-03:30 cycling 01:00-01:20 athletics	2024-03-18 off	2024-03-19 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	2024-03-20 01:00-01:10 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-03-21 00:30-00:40 AthleticsFlags: {intensity=1} ----	2024-03-22 off	2024-03-23 off	2024-03-24 03:00-03:30 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#13 [BA3] 07:29-08:59 02:35-02:55 running 01:24 swimming 03:00-04:00 cycling 00:30-00:40 athletics	2024-03-25 off	2024-03-26 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	2024-03-27 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	2024-03-28 off	2024-03-29 off	2024-03-30 01:30-01:40 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-03-31 03:00-04:00 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#14 [BA3] 11:12-13:57 02:45-03:20 running 02:57 swimming 05:00-07:00 cycling 00:30-00:40 athletics	2024-04-01 off	2024-04-02 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	2024-04-03 01:30-01:50 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-04-04 off	2024-04-05 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	2024-04-06 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	2024-04-07 03:00-04:00 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#15 [BA3] 10:39-12:24 02:45-03:20 running 03:24 swimming 04:00-05:00 cycling 00:30-00:40 athletics	2024-04-08 04:00-05:00 CyclingFlags: {intensity=1} ---- GA1	2024-04-09 off	2024-04-10 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	2024-04-11 01:30-01:50 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-04-12 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	2024-04-13 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	2024-04-14 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#16 [BD1] 08:52-10:52 00:50-01:10 running 01:42 swimming 06:00-07:30 cycling 00:20-00:30 athletics	2024-04-15 off	2024-04-16 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	2024-04-17 00:50-01:10 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-04-18 00:20-00:30 AthleticsFlags: {intensity=1} ----	2024-04-19 off	2024-04-20 02:30-03:00 CyclingFlags: {intensity=1} ---- GA1	2024-04-21 03:30-04:30 CyclingFlags: {intensity=1} ---- GA1
Week#17 [BD1] 11:08-13:53 02:50-03:25 running 01:48 swimming 06:00-08:00 cycling 00:30-00:40 athletics	2024-04-22 off	2024-04-23 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	2024-04-24 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	2024-04-25 off	2024-04-26 01:40-02:00 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-04-27 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} ----	2024-04-28 04:00-05:00 CyclingFlags: {intensity=1} ---- GA1
Week#18 [BD1] 11:24-14:09 03:00-03:35 running 01:24 swimming 06:30-08:30 cycling 00:30-00:40 athletics	2024-04-29 off	2024-04-30 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	2024-05-01 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	2024-05-02 off	2024-05-03 01:40-02:00 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-05-04 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} ----	2024-05-05 04:30-05:30 CyclingFlags: {intensity=1} ---- GA1
Week#19 [BD1] 10:06-13:06 03:00-03:40 running 01:36 swimming 04:30-06:30 cycling 01:00-01:20 athletics	2024-05-06 off	2024-05-07 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	2024-05-08 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	2024-05-09 off	2024-05-10 01:50-02:10 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-05-11 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} ----	2024-05-12 02:30-03:30 CyclingFlags: {intensity=1} ---- GA1 00:30-00:40 AthleticsFlags: {intensity=1} ----
Week#20 [BD2] 08:02-09:32 01:00-01:20 running 01:42 swimming 00:20-00:30 athletics	2024-05-13 off	2024-05-14 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	2024-05-15 01:00-01:20 RunningFlags: {intensity=1} ---- GA1 - 3 STL	2024-05-16 00:20-00:30 AthleticsFlags: {intensity=1} ----	2024-05-17 off	2024-05-18 off	2024-05-19 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
Week#21 [BD2] 13:40-16:30 03:00-03:40 running 02:00 swimming 02:30-03:30 cycling 00:30-00:40 athletics	2024-05-20 off	2024-05-21 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	2024-05-22 01:10-01:30 RunningFlags: {intensity=1,2} ---- Ziel: GA1/2 - 10 min Einlaufen - 3 STL - 12-15km Tempdauerlauf (85%-90%) - 10 min Auslaufen	2024-05-23 off	2024-05-24 01:50-02:10 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-05-25 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	2024-05-26 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#22 [BD2] 13:39-15:54 03:10-03:45 running 02:49 swimming 04:30-06:00 cycling 00:30-00:40 athletics	2024-05-27 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	2024-05-28 off	2024-05-29 01:10-01:30 RunningFlags: {intensity=1,2} ---- Ziel: GA1/2 - 10 min Einlaufen - 3 STL - 13-16km Tempodauerlauf (85%-90%) - 15 min Auslaufen	2024-05-30 off	2024-05-31 02:00-02:15 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-06-01 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	2024-06-02 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#23 [BD2] 10:16-12:16 02:10-02:30 running 01:36 swimming 01:00-01:30 cycling 00:30-00:40 athletics	2024-06-03 off	2024-06-04 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	2024-06-05 01:30-01:40 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-06-06 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	2024-06-07 off	2024-06-08 01:00-01:30 CyclingFlags: {intensity=1} ---- Ziel: GA1 - 1-1,5h	2024-06-09 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#24 [PEK] 13:54-15:39 03:20-03:55 running 03:14 swimming 03:00-04:00 cycling 00:30-00:40 athletics	2024-06-10 off	2024-06-11 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	2024-06-12 01:20-01:40 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-06-13 off	2024-06-14 02:00-02:15 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-06-15 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	2024-06-16 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#25 [PEK] 08:08-09:38 02:10-02:30 running 01:48 swimming 01:00-01:30 cycling 00:30-00:40 athletics	2024-06-17 off	2024-06-18 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	2024-06-19 01:30-01:40 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-06-20 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	2024-06-21 off	2024-06-22 01:00-01:30 CyclingFlags: {intensity=1} ---- Ziel: GA1 - 1-1,5h	2024-06-23 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#26 [PEK] 07:43-09:13 02:30-02:50 running 02:43 swimming 02:00-03:00 cycling 00:30-00:40 athletics	2024-06-24 off	2024-06-25 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	2024-06-26 01:40-01:50 RunningFlags: {intensity=1,2} ---- Ziel: GA1/2 - 10min Einlaufen - 80-90min - GA1/2 Tempodauerlauf - 10min auslaufen	2024-06-27 off	2024-06-28 00:50-01:00 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-06-29 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	2024-06-30 off
Week#27 [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	2024-07-01 off	2024-07-02 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	2024-07-03 01:00-01:30 CyclingFlags: {intensity=1,2} ---- Ziel: GA1 - 1-1,5h GA1, darin 3*(2km GA1/2, 2km locker)	2024-07-04 00:40-00:50 RunningFlags: {intensity=1} ---- Ziel: GA1 - GA1-Dauerlauf - 3 STL	2024-07-05 off	2024-07-06 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	2024-07-07 00:45-01:00 CyclingFlags: {intensity=0} ---- Ziel: Rekom - 45-60min 00:00 Challenge Roth
Week#28 [RKM] 00:50-01:00 00:50-01:00 swimming	2024-07-08 off	2024-07-09 off	2024-07-10 00:20 SwimmingFlags: {intensity=0} ---- Ziel: Rekom - 20min "baden"	2024-07-11 off	2024-07-12 off	2024-07-13 00:30-00:40 SwimmingFlags: {intensity=0} ---- Ziel: Rekom - 30-40min "baden"	2024-07-14 off