Elf Yourself Similar 2010

running training - web training - Technical training

This summer we do ... is

L-ABC

With the motto for the competition before the event, meet since 17 July 2009 all perpetuum mobile and friends of the now Multi Sports Every Friday 7-8am (vorm Schloss Eggenberg) for early morning exercise: just run to the technology-training on the track or in the open field.

What is being trained?
L-ABC, speed, frequency, speed, tempo runs (time & pulse input), speed endurance (SA), muscular endurance (KA), interval training (400-2000m intervals) and stabilization training.

Past Events / Contents: 17th
July 09, arriving, L-ABC, increased submaximal runs, 2 4x800GA1 +120 m sprint cross (over the football field) ASP: 1000m GA1, cooling down + stretching, training goal (to break the monotony or the DL) speed.
24th July 09, arriving, L-ABC, frequency speed (use an inclined plane (ground)) 2x 4x8Sekunden max. Frequency (locker down), pause: 5min to the CNS restore cooling down + stretching Training target: speed, frequency, (basic speed to be increased).
31st July 09, 45-60min Free driving game, training goal: progressive increase in training intensity, especially at the transition from training sessions, improving the exchange between the intensity areas, preparation for more intense loads, and the ability to accelerate the conversion of energy supply.
7th August 09, 20min warm-up (cont. DM), 5 min stretching / Activate 10min 6x30''P: 90''L-ABC on the mountain, 2x4x60''average GA2 aP :1:30-2min SP: 3min, hill runs instead of accessing training , 10-15min waste heat (cont. DM) training goals.: Improvement of strength endurance potential, the force pulse and the running economy.
14th August 09, 10min warm-up (cont. DM), 12 min L-ABC 8x30''aP: 1min, 10min Easy Stretch, then 4x400m ESC in -5 to -10% of the 10km race effort aP: 200m trot pause or start at 120s/min , 10 min cooling down (cont. DM), 10-15min stretching (Anderson). Training Objective: Lactate tolerance training, improvement of VO2max, enlargement of the anaerobic and anaerobic lactic capacity alactic.
21st August 09, 10min warm-up (cont. DM), 10 min L-ABC 6x30''aP: 1min, 10min Easy Stretch, then pyramid 200m - 400m - 800m - 400m - 200m GA2 mean to ANA, each with P: 200m trot or break off 1 : 30min, 10 min cooling down (cont. DM), 10 min stretching. improve the correspondence between the intensity areas, preparation for more intense loads, and the ability to accelerate the conversion of energy supply and lactate tolerance training, improvement of VO2max, enlargement of the anaerobic and anaerobic lactic capacity alactic.
28th August 09, shrinkage, L-ABC 10x30''aP: 1 ', GA1 4x800GA1 +100 / 2 enhancer, cooling down + stretching, training goal (to break the monotony or the DL) speed.

Head Coach: Barbara Magele
Assistant coach: Mr Christian Dornhofer


New course starts: 16 October 2009 (10 dates are still being announced separately).
information and registration: perpetuum-mobile@gmx.at