duurloop 70min + 6x 100m versnellen
november 2019
| zo | ma | di | wo | do | vr | za |
|---|---|---|---|---|---|---|
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27 |
28 |
29 |
30 |
31 |
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5 |
7 |
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inlopen + 10x (1 min, 15 sec rust)+ 2x (8-8-2min, 2 min rust) + uitlopen |
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inlopen + 10x (400m, 400m rust) + uitlopen |
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inlopen + 15x (200m, 200m rust) + uitlopen |
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12 |
14 |
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inlopen + 6 a 7x (6 min + 1 min versnellen, 1/2 min wandel, 1 min drib, 1/2 min wandel) + uitlopen |
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inlopen + 3x (2000m, 600m rust) + uitlopen |
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inlopen + 10x (400m, 400m rust) + uitlopen |
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19 |
21 |
23 |
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verassingstraining |
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inlopen + 6x (1000m, 800m rust) + uitlopen |
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inlopen + 2x (8-5-2min, 2 min rust) + uitlopen |
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26 |
28 |
30 |
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4e training - Fartlek |
inlopen + 3x (2000m, 600m rust) + uitlopen |
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inlopen + 15x (200m, 200m rust) + uitlopen |
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inlopen + 3x (200-300-400m, 400m rust) + uitlopen |
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