{"id":2708,"date":"2016-01-17T17:44:00","date_gmt":"2016-01-17T16:44:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=2708"},"modified":"2017-04-13T14:42:32","modified_gmt":"2017-04-13T12:42:32","slug":"wieder-woechentlicher-trainingsplan","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/wieder-woechentlicher-trainingsplan\/","title":{"rendered":"weekly training plan again"},"content":{"rendered":"<p>In response to popular requests, I am now posting my weekly training again. I didn&#039;t expect it to be reasonably interesting for many. On the other hand, it also serves as my own motivation. Because if I want to report something at the end of the week, I should also train a little \ud83d\ude09<\/p>\n<p>As always, I am honest with you. My motivation is no longer the same as it was 7-8 years ago. Back then I got up at 3 a.m. to do my long run before I started work - unimaginable these days! At first, that has nothing to do with the fact that I no longer enjoy training. It&#039;s still there. However, over the years I have noticed that I need regular breaks in order to get &quot;hot as frit fat&quot; again. These highly motivated phases should not exceed 3-4 months for me. So I save the \u201ctraining attack\u201d for spring. Only then do I really get on.<\/p>\n<p>Therefore, the training documentation starts out very modestly, but already quite intensive. Because it works like this: the less training time, the more intensive it should be designed to get in shape anyway. For those who only complete 6-8 hours of training per week, it makes no sense to just do easy basic units. I&#039;m going to exclude the beginners here. If you come from 0, 6-8 hours are a lot of wood for you.<\/p>\n<p><strong>Monday:\u00a0<\/strong>TE1: Running: speed \/ pace 30min, incl. 10x30sec max tempo, in between each 30sec walking - TE2: strength training \/ athletics 45min<\/p>\n<p><strong>Tuesday:\u00a0<\/strong>TE1: Indoor bike: Tempo 25min, incl.6x1min FTP (approx. 320-330W), in between each 2min easy - TE2: Swimming: Technique 45min<\/p>\n<p><strong>Wednesday:<\/strong> TE1: Running: Basis 40min endurance run - TE2: Strength training \/ athletics 30min<\/p>\n<p><strong>Thursday:\u00a0<\/strong>TE1: Cycling: Basic 1.5 hours - TE2: Swimming: Technique 1 hour<\/p>\n<p><strong>Friday:\u00a0<\/strong>TE1: Treadmill: speed \/ pace 25min, incl. 2x 5x30sec 3:00 pace, in between each 30sec standing break - TE2: strength training \/ athletics 30min<\/p>\n<p><strong>Saturday:<\/strong> Indoor bike: basic 25min, incl. 5x 2min (aerobic threshold approx. 270-280W) + 30min strength training \/ athletics<\/p>\n<p><strong>Sunday:\u00a0<\/strong>Skating 1.5 hours<\/p>\n<p><b>Total scope 9:25 hours<\/b><\/p>\n<p><a href=\"http:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-2710\" src=\"http:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk-300x224.jpg\" alt=\"tomahawk\" width=\"300\" height=\"224\" srcset=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk-300x224.jpg 300w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>The hardest thing about the weather is of course cycling. But here I am glad that I have a smart ergometer in the basement. The current models now have a super-precise watt control. An invaluable help for targeted training. I can still remember how shaky they were years ago. My Tomahawk indoor bike stands there like it was cast on concrete. Even serious sprints are no longer a problem.<\/p>\n<p>wish you a good week!<\/p>\n<p>krelli<\/p>","protected":false},"excerpt":{"rendered":"<p>In response to popular requests, I am now posting my weekly training again. I didn&#039;t expect that it would be for [...]<\/p>","protected":false},"author":2,"featured_media":2710,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1220],"tags":[1165,1212,1189,1187,1164,1191,1081,1186,1188,1080,1103],"class_list":["post-2708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-privates","tag-ergometer","tag-indoor-cycling","tag-krelli","tag-michael-krell","tag-tomahawk","tag-trainingsplan","tag-triathlon-coach-2","tag-triathlon-coaching","tag-triathlon-trainer","tag-triathlon-training-2","tag-wattmessung"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>wieder w\u00f6chentlicher Trainingsplan - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/en\/wieder-woechentlicher-trainingsplan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"wieder w\u00f6chentlicher Trainingsplan - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"Auf vielfachen Wunsch hin poste ich nun wieder mein w\u00f6chentliches Training. 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