monday morning: 2x30' ergometer (30' 115-120 pulse, 30' 120-130), 5 minutes series break.
monday afternoon: 3x20' runs (130 pulse, 135, 140) with 5' series breaks, tube training (stabilisation knee)

tuesday morning: 2x30' ergometer (30' 115-120 pulse, 30' 120-130), 5 minutes series break.
tuesday afternoon: 3x20' runs (135 pulse, 140, 145) with 5' series breaks, 45' tube training (stabilisation knee).

wednesday: regeneration day (30' stretching)

thursday: endurance test ergometer (4' periods, until 360W).

due to my high CK value, break on wednesday. final endurance test on thursday went well, exact results and plan on saturday. aja, back in groningen.

45' torso strenghtening.

as i wrote yesterday, regeneration days for the knee. tomorrow i will go to ramsau, staying four days in a medical centre, to treat and train, starting the return trip to groningen thursday evening. don't know, if there is internet in the hotel to write the training plan.

60' G1 run, 30' torso strenghtening, 30' stretching.

endurance testing treadmill (maximum laktat 16mmol), 20' cool down ergometer (40W, 75 revs).

20' warm up with and without ball, 20' technical exercises slalom, 15' low pass exercises right, 15' shoot exercises left, 15' torso strenghtening.

back on pitch. the knee improved well during the weekend, the receptors seem to be on their way back on right position. i will increase pitch intensity within the next days.

30' torso strenghtening, 50' G1 run.

made a day off yesterday to concentrate on the role of being a godfather ;) did well, i hope. today, ending last days' focus on endurance to increase ball intensity again during the next trainings.

60' G1 run.

the therapy today was highly intensive, the run therefore with the aim to calm down the muscles. good day.

morning: intervall run (10'G1, 3' G3, 10' G1, 3' G3, 10' G1)
evening: 10' basic strenghtening warm up, 3 series: shooting stabilisation rope (8 plates, 15 rep.), squads 70kg both-legged multi-press (12 rep.), adductor rope (6 plates, 20 rep.); 3 series: free chest press 65kg (12 rep.), free flying back (10 kg each, 15 rep.), abs variations; 15' diverse coordination exercises; 20' stretching.

2x30' G1 run, in the break 10' laser therapy.

results from innsbruck (dr. hoser) and ried (gebhartl) are going to follow. i am tired, whole day driving and a night run. take some sleep.

15' warm up coordination runs, 20' slalom exercises with ball, 20' technical exercises with ball, jump series stabilisation (5x5: diagonal, straight forward, sidejumps; one- and both-legged variations), 5x5m back and forth sprints, 20' torso strenghtening.