{"id":870,"date":"2010-02-08T20:35:00","date_gmt":"2010-02-08T19:35:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=870"},"modified":"2017-04-18T18:29:30","modified_gmt":"2017-04-18T16:29:30","slug":"trainingsplan-februar","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/trainingsplan-februar\/","title":{"rendered":"Training plan February"},"content":{"rendered":"
<\/a><\/div>\n

So, the time of hibernation is over!
\nThe book is finished and is still in the final layout before it finally goes to the print shop.<\/p>\n

I slowly have to start training again if I want to build on the previous season and improve myself in one or two competitions \ud83d\ude09 ... like the picture in Roth above.<\/p>\n

Before I put my plan for February online, a few words about it. I have learned a lot from the past in this regard.
\nI work full time and have had a very happy relationship for over three years !! I hardly ever watch TV, that alone saves a lot of time. I don't have any children yet.
\nIf you are interested, have a look at the archive on the right. From January to July 2009 I put my training diary for Challenge Roth online at the end of each month.
\n(which in the end didn\u2019t go completely in the pants \ud83d\ude09<\/p>\n

Here is the current one\u00a0Weekly schedule<\/strong>. After three weeks there is a "rest week" with about 70% of the scope but with the same intensity. Swimming training is always in the evening and on Friday I can get away from work a few minutes earlier. I usually train early or sometimes during my lunch break.<\/p>\n

Mon:<\/strong>
\nT1 run (easy \/ technique) 45min (optional, omit depending on the need for rest)
\nT2 swimming 1 hour<\/p>\n

Tue:<\/strong>
\nT1 core training 20min
\nT2 pair training 1 hour bike + 1 hour run (progressive to LD intensity)<\/p>\n

Wed:<\/strong>
\nT1 running 1 hour (140-150 pulse)
\nT2 swimming 1 hour<\/p>\n

Do:<\/strong>
\nT1 strength training 45min
\nT2 run 1 hour (at the end 5-6x500m intervals)<\/p>\n

Fri:<\/strong>
\nT1 cycling 2 hours (progressive) or alternatively 1.5 hours cross-country skiing
\nT2 swimming 1 hour<\/p>\n

Sa:<\/strong>
\nRunning (long) 1.5-2 hours (progressive 135-155 pulse)<\/p>\n

So:<\/strong>
\nCycling (long 3 hours GA1) + 30min run (brisk)<\/p>\n

skin in!
\nkrelli<\/p>","protected":false},"excerpt":{"rendered":"

So, the time of hibernation is over! 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