first steps towards the annual plan!

Hey girls and boys

today was the official first day of my new training year. After Roth in July, I only trained in an unstructured manner and according to my mood.
Now, however, enough idleness has been indulged and I'm really looking forward to my daily training again and to getting fit again and getting the remaining kilos down 🙂

The plans for the next year are chosen quite simply and include the following:

Winter / spring: 10km Run in 34: xx

Second Bundesliga (No slipstream) with ASC Kronach, so focus on running and swimming in spring.

So far I'm with Challenge Roth reported and there new best time, so in about 8:45 hours if the weather cooperates.

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The first thing I do tomorrow is mine compulsory running test so that Bennie can better give me my training areas.

The test is quite simple and goes like this:
Cycle out to my test track, which has been marked with 100 marks for ages. Who was it, who was armed with a paint bucket and straightened so far out into the forest ??? 😉
But a big thank you for that, because that way I can see exactly how far I have to run!

I start at pulse 130 and run for a kilometer, at the end the pulse and time are noted. I keep my pulse as constant as possible, that's enough.
The next round I run at 140 heart rate and again write down the time and the final heart rate.
The further repetitions I always run about 10 pulse beaters higher.

When I slowly advance into my high areas of around 170 heart rate, it gets a bit exhausting and I have to pull the MP3 player over my hat. Only with really hard music can I manage my maximum heart rate at around 190 heart rate.
And after that I'm also served 😉

My last test in May looked like this, although I have to say that I was a bit tired that day and therefore my pulse no longer got over 180. I also didn't feel like doing so many repetitions, so only four sets Durch

139 – 4:47
151 – 4:15
159 – 3:55
180 – 2:56

well, I'm still a long way from the shape 🙂
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I enter tomorrow's values in a table and send them to Bennie. Then I get mine "Rocky Balboa Killer Training Plan" 🙂

From now on I will do the running test every 6 weeks. If you have completed several rounds of it, you can easily estimate in which speed ranges the training will hit and where you should still work.
As a rule of thumb, the lower speed ranges should improve in winter, ie the heart rate drops there, and in the later course of the year especially the competition speed.

skin in!
krelli