Trainingsplan

Mo:VM: Dl-10km in 4:55/km
NM: Dl-15km in 4:20/km

Di: Dl-12km in 4:25/km, 8x1km in 3:12‘, P:90“, 10‘ ausl.

Mi: Dl-30km in 4:25/km

Do:VM: Dl-12km in 4:50/km
NM: Dl-18km in 4:25/km

Fr:VM: Dl-14km in 4:55/km
NM: Dl-15km in 4:15/km

Sa: „Crescendo“ 32km – 10km 4:20/km – 10km 3:55/km
5km 3:40/km – 5km 3:25/km – 2km 3:13/km, ausl.

So:VM:
Dl-8km in 4:55/km
NM: Dl-15km in 4:03/km

GESAMT: 196km

asics

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