Trainingsschema
2004 |
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wk/dat/dag |
trainingsschema |
afwijking van schema |
uitgevoerd |
type |
sch. |
av. speed per tr. |
totaal |
weektotalen |
Hartfrequentie |
Snelheidsverdeling |
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/opmerkingen |
afstand |
tijd |
(km/uur) |
(min/km) |
afst. |
tijd |
afstand |
tijd |
Hfrust |
Hfav |
Hfmax |
HFint |
<11 |
11-12 km/h |
12-13 km/h |
13-14 km/h |
14-15 km/h |
15-16 km/h |
16-17 km/h |
17-18 km/h |
>18 |
wk 1 |
29/12 |
Mon |
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0 |
0:00 |
8 |
00:38 |
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30/12 |
Tue |
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0 |
0:00 |
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31/12 |
Wed |
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0 |
0:00 |
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1/1 |
Thu |
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R |
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0.00 |
0:00 |
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2/1 |
Fri |
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R |
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0.00 |
0:00 |
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3/1 |
Sat |
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R |
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0.00 |
0:00 |
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4/1 |
Sun |
rustige duurloop |
één versnelling
1km 3'51" |
7.68 |
0:38:08 |
dl I-II |
9 |
12.08 |
0:04:58 |
7.68 |
0:38 |
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162 |
189 |
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6.68 |
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1.00 |
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wk 2 |
5/1 |
Mon |
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R |
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7.68 |
0:38 |
28 |
02:17 |
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6/1 |
Tue |
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R |
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7.68 |
0:38 |
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7/1 |
Wed |
rustige duurloop |
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8.19 |
0:39:50 |
dl I-II |
10 |
12.34 |
0:04:52 |
15.87 |
1:17 |
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152 |
165 |
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8.19 |
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8/1 |
Thu |
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R |
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15.87 |
1:17 |
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9/1 |
Fri |
ext.interval
4x1000p200d |
3'59",
3x4'10" |
6.64 |
0:30:00 |
ei |
9 |
13.28 |
0:04:31 |
22.51 |
1:47 |
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0.60 |
2.04 |
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3.00 |
1.00 |
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10/1 |
Sat |
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R |
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22.51 |
1:47 |
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11/1 |
Sun |
rustige duurloop |
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13.20 |
1:07:18 |
dl I-II |
10 |
11.77 |
0:05:06 |
35.71 |
2:55 |
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163 |
173 |
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13.20 |
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wk 3 |
12/1 |
Mon |
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R |
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35.71 |
2:55 |
30 |
02:29 |
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13/1 |
Tue |
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R |
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35.71 |
2:55 |
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14/1 |
Wed |
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R |
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35.71 |
2:55 |
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15/1 |
Thu |
rustige duurloop |
1.5km in
6'00" |
9.17 |
0:44:05 |
dl II |
9 |
12.48 |
0:04:48 |
44.88 |
3:39 |
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157 |
188 |
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7.67 |
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1.50 |
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16/1 |
Fri |
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R |
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44.88 |
3:39 |
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17/1 |
Sat |
rustige duurloop |
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7.64 |
0:38:47 |
dl I-II |
10 |
11.82 |
0:05:05 |
52.52 |
4:18 |
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158 |
171 |
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7.64 |
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18/1 |
Sun |
rustige duurloop |
1km in
3'31" |
13.20 |
1:06:25 |
dl I-II |
9 |
11.92 |
0:05:02 |
65.72 |
5:24 |
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157 |
191 |
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12.20 |
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1.00 |
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wk 4 |
19/1 |
Mon |
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R |
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65.72 |
5:24 |
21 |
01:46 |
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20/1 |
Tue |
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R |
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65.72 |
5:24 |
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21/1 |
Wed |
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R |
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65.72 |
5:24 |
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22/1 |
Thu |
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R |
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65.72 |
5:24 |
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23/1 |
Fri |
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R |
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65.72 |
5:24 |
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24/1 |
Sat |
ext.interval
10x1'p1'd |
14 a 15 km/h |
7.68 |
0:38:04 |
ei |
9 |
12.11 |
0:04:57 |
73.40 |
6:02 |
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148 |
171 |
166 |
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5.18 |
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2.50 |
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25/1 |
Sun |
rustige
duurloop |
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13.20 |
1:08:28 |
dl I-II |
10 |
11.57 |
0:05:11 |
86.60 |
7:11 |
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148 |
187 |
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13.20 |
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wk 5 |
26/1 |
Mon |
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R |
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86.60 |
7:11 |
27 |
02:21 |
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27/1 |
Tue |
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R |
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86.60 |
7:11 |
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28/1 |
Wed |
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R |
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86.60 |
7:11 |
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29/1 |
Thu |
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R |
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86.60 |
7:11 |
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30/1 |
Fri |
rustige
duurloop |
samen met
klaudia |
10.87 |
0:58:08 |
dl I |
9 |
11.22 |
0:05:21 |
97.47 |
8:09 |
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10.87 |
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31/1 |
Sat |
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R |
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97.47 |
8:09 |
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1/2 |
Sun |
rustige
duurloop |
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16.18 |
1:22:55 |
dl I-II |
10 |
11.71 |
0:05:07 |
113.65 |
9:32 |
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155 |
229 |
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16.18 |
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wk 6 |
2/2 |
Mon |
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R |
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113.65 |
9:32 |
38 |
03:07 |
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3/2 |
Tue |
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R |
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113.65 |
9:32 |
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4/2 |
Wed |
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R |
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113.65 |
9:32 |
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5/2 |
Thu |
rustige
duurloop |
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10.66 |
0:56:48 |
dl I |
9 |
11.26 |
0:05:20 |
124.31 |
10:28 |
|
141 |
156 |
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10.66 |
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6/2 |
Fri |
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R |
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124.31 |
10:28 |
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7/2 |
Sat |
dl I-II W16 |
10x 20"
versnelling |
10.66 |
0:54:27 |
dl I-II |
10 |
11.75 |
0:05:06 |
134.97 |
11:23 |
|
150 |
237 |
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9.81 |
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0.45 |
0.40 |
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8/2 |
Sun |
dl II 16 km |
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16.18 |
1:16:37 |
dl II |
9 |
12.67 |
0:04:44 |
151.15 |
12:40 |
|
162 |
173 |
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16.18 |
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wk 7 |
9/2 |
Mon |
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151.15 |
12:40 |
34 |
02:55 |
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10/2 |
Tue |
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151.15 |
12:40 |
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11/2 |
Wed |
dl I |
7.64 |
7.64 |
0:40:17 |
dl I |
10 |
11.38 |
0:05:16 |
158.79 |
13:20 |
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140 |
154 |
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7.64 |
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12/2 |
Thu |
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158.79 |
13:20 |
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13/2 |
Fri |
ei: 5x2'p1.5'd |
|
9.17 |
0:46:03 |
ei |
9 |
11.95 |
0:05:01 |
167.96 |
14:06 |
|
153 |
178 |
172 |
1.00 |
5.67 |
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2.50 |
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14/2 |
Sat |
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167.96 |
14:06 |
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15/2 |
Sun |
dl 17 |
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17.20 |
1:29:27 |
dl I-II |
9 |
11.54 |
0:05:12 |
185.16 |
15:35 |
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149 |
233 |
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17.20 |
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wk 8 |
16/2 |
Mon |
dl I |
|
8.19 |
0:45:35 |
dl I |
10 |
10.78 |
0:05:34 |
193.35 |
16:21 |
34 |
03:02 |
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141 |
154 |
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8.19 |
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17/2 |
Tue |
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R |
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193.35 |
16:21 |
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18/2 |
Wed |
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R |
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193.35 |
16:21 |
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19/2 |
Thu |
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R |
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193.35 |
16:21 |
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20/2 |
Fri |
dl I |
tijd is plm |
13.07 |
1:10:00 |
dl I |
9 |
11.20 |
0:05:21 |
206.42 |
17:31 |
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13.07 |
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21/2 |
Sat |
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R |
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206.42 |
17:31 |
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22/2 |
Sun |
dl |
1 x viaduct wat sneller, zie Hf max |
13.20 |
1:07:08 |
dl I-II |
10 |
11.80 |
0:05:05 |
219.62 |
18:38 |
|
141 |
179 |
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13.20 |
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wk 9 |
23/2 |
Mon |
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R |
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219.62 |
18:38 |
41 |
03:22 |
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24/2 |
Tue |
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R |
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219.62 |
18:38 |
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25/2 |
Wed |
test plm 5 km |
4.84 in
20.35=14.1 km/h |
9.68 |
0:45:05 |
w-t |
9 |
12.88 |
0:04:39 |
229.30 |
19:23 |
|
152 |
174 |
165 |
|
4.84 |
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4.84 |
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26/2 |
Thu |
uitlopen, rustig |
|
7.68 |
0:39:47 |
dl I-II |
10 |
11.58 |
0:05:11 |
236.98 |
20:03 |
|
134 |
142 |
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7.68 |
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27/2 |
Fri |
interval 10x400p100d |
gem.1.35 |
9.14 |
0:44:52 |
ei |
9 |
12.22 |
0:04:55 |
246.12 |
20:48 |
|
161 |
239 |
178 |
0.90 |
4.24 |
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0.40 |
3.60 |
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28/2 |
Sat |
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R |
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246.12 |
20:48 |
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29/2 |
Sun |
duurloop |
|
14.69 |
1:13:15 |
dl I-II |
10 |
12.03 |
0:04:59 |
260.81 |
22:01 |
|
154 |
172 |
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14.69 |
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wk 10 |
1/3 |
Mon |
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R |
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260.81 |
22:01 |
43 |
03:37 |
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2/3 |
Tue |
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R |
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260.81 |
22:01 |
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3/3 |
Wed |
rustige duurloop |
|
7.68 |
0:42:38 |
dl I |
9 |
10.81 |
0:05:33 |
268.49 |
22:44 |
|
138 |
164 |
|
7.68 |
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4/3 |
Thu |
test, 4.15 |
4.15 in
16.42=14.9 km/h |
8.19 |
0:38:13 |
w-t |
10 |
12.86 |
0:04:40 |
276.68 |
23:22 |
|
153 |
180 |
170 |
|
4.04 |
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4.15 |
|
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5/3 |
Fri |
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R |
|
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276.68 |
23:22 |
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6/3 |
Sat |
dl met 3 km versnelling |
2.98 in 12'32" = 14.3 km/h |
10.66 |
0:52:18 |
dl I-II |
9 |
12.23 |
0:04:54 |
287.34 |
24:14 |
|
149 |
178 |
170 |
|
7.68 |
|
|
2.98 |
|
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|
7/3 |
Sun |
duurloop |
bedoeling was nog langzamer! |
16.18 |
1:24:25 |
dl I-II |
10 |
11.50 |
0:05:13 |
303.52 |
25:39 |
|
137 |
158 |
|
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16.18 |
|
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wk 11 |
8/3 |
Mon |
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R |
|
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|
303.52 |
25:39 |
46 |
03:46 |
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9/3 |
Tue |
|
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R |
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303.52 |
25:39 |
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10/3 |
Wed |
test rondweg 49.59! 14.6 km/h |
wl en ul 490
meter |
13.18 |
0:55:31 |
w-t |
9 |
14.24 |
0:04:13 |
316.70 |
26:34 |
|
164 |
179 |
166 |
|
0.98 |
|
|
12.20 |
|
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|
11/3 |
Thu |
uitlopen, rustig |
|
10.66 |
0:57:06 |
dl I |
10 |
11.20 |
0:05:21 |
327.36 |
27:31 |
|
138 |
152 |
|
|
10.66 |
|
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12/3 |
Fri |
|
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|
R |
|
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|
327.36 |
27:31 |
|
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13/3 |
Sat |
20x200p100d t:48 |
gemidd. 45.4 sec |
8.90 |
0:44:58 |
ei |
9 |
11.88 |
0:05:03 |
336.26 |
28:16 |
|
147 |
171 |
164 |
1.90 |
3.00 |
|
|
0.20 |
2.40 |
1.40 |
|
|
14/3 |
Sun |
dl |
|
13.20 |
1:09:00 |
dl I |
10 |
11.48 |
0:05:14 |
349.46 |
29:25 |
|
143 |
159 |
|
|
13.20 |
|
|
|
|
|
|
|
wk 12 |
15/3 |
Mon |
|
|
|
|
R |
|
|
|
349.46 |
29:25 |
38 |
03:04 |
|
|
|
|
|
|
|
|
|
|
|
|
|
16/3 |
Tue |
|
|
|
|
R |
|
|
|
349.46 |
29:25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
17/3 |
Wed |
|
|
|
|
R |
|
|
|
349.46 |
29:25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
18/3 |
Thu |
dl I |
|
7.65 |
0:41:06 |
dl I |
9 |
11.17 |
0:05:22 |
357.11 |
30:06 |
|
130 |
148 |
|
|
7.64 |
|
|
|
|
|
|
|
19/3 |
Fri |
|
|
|
|
R |
|
|
|
357.11 |
30:06 |
|
|
|
|
|
|
|
|
|
|
|
|
|
20/3 |
Sat |
CPC |
|
21.10 |
1:34:44 |
w-t |
9 |
13.36 |
0:04:29 |
378.21 |
31:41 |
|
174 |
237 |
|
|
|
|
21.10 |
|
|
|
|
|
21/3 |
Sun |
dl I |
|
9.17 |
0:48:33 |
dl I |
10 |
11.33 |
0:05:18 |
387.38 |
32:30 |
|
137 |
149 |
|
|
9.17 |
|
|
|
|
|
|
|
wk 13 |
22/3 |
Mon |
|
|
|
|
R |
|
|
|
387.38 |
32:30 |
35 |
02:50 |
|
|
|
|
|
|
|
|
|
|
|
|
|
23/3 |
Tue |
|
|
|
|
R |
|
|
|
387.38 |
32:30 |
|
|
|
|
|
|
|
|
|
|
|
|
|
24/3 |
Wed |
|
|
|
|
R |
|
|
|
387.38 |
32:30 |
|
|
|
|
|
|
|
|
|
|
|
|
|
25/3 |
Thu |
dl |
|
7.64 |
0:39:47 |
dl I-II |
9 |
11.52 |
0:05:12 |
395.02 |
33:09 |
|
130 |
162 |
|
|
7.64 |
|
|
|
|
|
|
|
26/3 |
Fri |
d |
|
10.87 |
0:56:22 |
dl I-II |
10 |
11.57 |
0:05:11 |
405.89 |
34:06 |
|
|
|
|
|
10.87 |
|
|
|
|
|
|
|
27/3 |
Sat |
|
|
|
|
R |
|
|
|
405.89 |
34:06 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/3 |
Sun |
dl lang, tempo II |
|
16.18 |
1:14:06 |
dl II |
9 |
13.10 |
0:04:35 |
422.07 |
35:20 |
|
160 |
180 |
|
|
|
|
16.18 |
|
|
|
|
|
wk 14 |
29/3 |
Mon |
Angelique ziekenhuis |
|
|
|
R |
|
|
|
422.07 |
35:20 |
0 |
00:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
30/3 |
Tue |
|
|
|
R |
|
|
|
422.07 |
35:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
31/3 |
Wed |
|
|
|
R |
|
|
|
422.07 |
35:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
1/4 |
Thu |
|
|
|
R |
|
|
|
422.07 |
35:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
2/4 |
Fri |
|
|
|
R |
|
|
|
422.07 |
35:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
3/4 |
Sat |
|
|
|
R |
|
|
|
422.07 |
35:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
4/4 |
Sun |
|
|
|
R |
|
|
|
422.07 |
35:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 15 |
5/4 |
Mon |
dl II 13.2 km |
|
13.20 |
1:00:47 |
dl II |
10 |
13.03 |
0:04:36 |
435.27 |
36:21 |
54 |
04:37 |
|
164 |
178 |
|
|
|
|
13.20 |
|
|
|
|
|
6/4 |
Tue |
dl I |
|
10.66 |
0:58:10 |
dl I |
9 |
11.00 |
0:05:27 |
445.93 |
37:19 |
|
140 |
154 |
|
10.66 |
|
|
|
|
|
|
|
|
7/4 |
Wed |
|
|
|
|
R |
|
|
|
445.93 |
37:19 |
|
|
|
|
|
|
|
|
|
|
|
|
|
8/4 |
Thu |
|
|
|
|
R |
|
|
|
445.93 |
37:19 |
|
|
|
|
|
|
|
|
|
|
|
|
|
9/4 |
Fri |
|
|
|
|
R |
|
|
|
445.93 |
37:19 |
|
|
|
|
|
|
|
|
|
|
|
|
|
10/4 |
Sat |
Fartlek |
zie comment |
12.66 |
1:03:11 |
f |
10 |
12.02 |
0:04:59 |
458.59 |
38:22 |
|
161 |
187 |
|
5.40 |
1.84 |
|
|
1.00 |
3.50 |
0.67 |
|
0.25 |
11/4 |
Sun |
dl I |
|
17.67 |
1:34:53 |
dl I |
9 |
11.17 |
0:05:22 |
476.26 |
39:57 |
|
143 |
158 |
|
|
17.67 |
|
|
|
|
|
|
|
wk 16 |
12/4 |
Mon |
|
|
|
|
R |
|
|
|
476.26 |
39:57 |
41 |
03:33 |
|
|
|
|
|
|
|
|
|
|
|
|
|
13/4 |
Tue |
|
|
|
|
R |
|
|
|
476.26 |
39:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
14/4 |
Wed |
ii 10x200p200d
40" |
gemiddeld 39.97
sec |
7.40 |
0:37:40 |
ii |
10 |
11.79 |
0:05:05 |
483.66 |
40:34 |
|
146 |
178 |
172 |
3.90 |
|
1.50 |
|
|
|
|
0.80 |
1.20 |
15/4 |
Thu |
dl I |
|
8.19 |
0:46:29 |
dl I |
9 |
10.57 |
0:05:41 |
491.85 |
41:21 |
|
140 |
158 |
|
5.05 |
3.14 |
|
|
|
|
|
|
|
16/4 |
Fri |
3x1500p300d |
2x5'58",
5'56" |
9.40 |
0:45:17 |
ei |
10 |
12.45 |
0:04:49 |
501.25 |
42:06 |
|
153 |
178 |
173 |
0.60 |
4.30 |
|
|
|
4.50 |
|
|
|
17/4 |
Sat |
|
|
|
|
R |
|
|
|
501.25 |
42:06 |
|
|
|
|
|
|
|
|
|
|
|
|
|
18/4 |
Sun |
gepland 4km test |
2km 7.45, 1 km
3'38", 2 km 7'52" |
16.20 |
1:23:34 |
ii |
9 |
11.63 |
0:05:10 |
517.45 |
43:30 |
|
155 |
184 |
181 |
6.10 |
5.10 |
|
|
|
4.00 |
1.00 |
|
|
wk 17 |
19/4 |
Mon |
|
|
|
|
R |
|
|
|
517.45 |
43:30 |
21 |
01:49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
20/4 |
Tue |
|
|
|
|
R |
|
|
|
517.45 |
43:30 |
|
|
|
|
|
|
|
|
|
|
|
|
|
21/4 |
Wed |
dlI |
|
7.64 |
0:39:11 |
dl I-II |
10 |
11.70 |
0:05:08 |
525.09 |
44:09 |
|
135 |
167 |
|
|
7.64 |
|
|
|
|
|
|
|
22/4 |
Thu |
|
sinds medio
vorige week |
|
|
R |
|
|
|
525.09 |
44:09 |
|
|
|
|
|
|
|
|
|
|
|
|
|
23/4 |
Fri |
|
keelpijn en
verkouden |
|
|
R |
|
|
|
525.09 |
44:09 |
|
|
|
|
|
|
|
|
|
|
|
|
|
24/4 |
Sat |
Vennenloop |
niet deelgenomen |
|
|
R |
|
|
|
525.09 |
44:09 |
|
|
|
|
|
|
|
|
|
|
|
|
|
25/4 |
Sun |
dl |
|
13.20 |
1:09:51 |
dl I |
9 |
11.34 |
0:05:18 |
538.29 |
45:19 |
|
141 |
161 |
|
|
13.20 |
|
|
|
|
|
|
|
wk 18 |
26/4 |
Mon |
|
|
|
|
R |
|
|
|
538.29 |
45:19 |
39 |
03:02 |
|
|
|
|
|
|
|
|
|
|
|
|
|
27/4 |
Tue |
|
|
|
|
R |
|
|
|
538.29 |
45:19 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/4 |
Wed |
Grote Beek?? |
12 km: 50.02
=14.4km/h |
13.50 |
0:58:00 |
w-t |
9 |
13.97 |
0:04:18 |
551.79 |
46:17 |
|
179 |
188 |
|
|
1.50 |
|
|
12.00 |
|
|
|
|
29/4 |
Thu |
|
|
|
|
R |
|
|
|
551.79 |
46:17 |
|
|
|
|
|
|
|
|
|
|
|
|
|
30/4 |
Fri |
|
|
|
|
R |
|
|
|
551.79 |
46:17 |
|
|
|
|
|
|
|
|
|
|
|
|
|
1/5 |
Sat |
3x2000p300d |
8'11",
8'08", 8'21" |
11.20 |
0:53:54 |
ei |
10 |
12.47 |
0:04:49 |
562.99 |
47:11 |
|
158 |
178 |
170 |
0.60 |
4.60 |
|
|
6.00 |
|
|
|
|
2/5 |
Sun |
6x1000p200d
5x100p100d 1x200 |
4'04",4'11",4'17,4'13",4'06,4'01",21.5,21.6,21.2,22,20.9,44.6 |
14.32 |
1:10:21 |
ei |
9 |
12.21 |
0:04:55 |
577.31 |
48:21 |
|
152 |
180 |
|
1.50 |
6.02 |
|
|
6.00 |
|
0.60 |
0.20 |
|
wk 19 |
3/5 |
Mon |
15x200p200d |
1x40.2, rest tussen 42.7 en 46.1 |
9.60 |
0:50:13 |
ei |
10 |
11.47 |
0:05:14 |
586.91 |
49:11 |
46 |
03:57 |
|
142 |
167 |
162 |
5.10 |
1.50 |
|
|
|
0.40 |
2.40 |
0.20 |
|
4/5 |
Tue |
|
|
|
|
R |
|
|
|
586.91 |
49:11 |
|
|
|
|
|
|
|
|
|
|
|
|
|
5/5 |
Wed |
|
|
|
|
R |
|
|
|
586.91 |
49:11 |
|
|
|
|
|
|
|
|
|
|
|
|
|
6/5 |
Thu |
8x400p400d |
gemiddeld 1.32 |
9.80 |
0:50:38 |
ei |
9 |
11.61 |
0:05:10 |
596.71 |
50:02 |
|
147 |
174 |
171 |
2.80 |
3.80 |
|
|
|
3.20 |
|
|
|
7/5 |
Fri |
dl met snelle
100tjes |
|
9.78 |
0:51:25 |
dl I |
10 |
11.41 |
0:05:15 |
606.49 |
50:53 |
|
145 |
168 |
|
|
8.98 |
|
|
|
|
0.10 |
0.70 |
|
8/5 |
Sat |
|
|
|
|
R |
|
|
|
606.49 |
50:53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
9/5 |
Sun |
4x2000p400d,
6x100p100d |
gem. 8'24" |
16.60 |
1:24:49 |
ei |
9 |
11.74 |
0:05:07 |
623.09 |
52:18 |
|
150 |
233 |
164 |
6.80 |
1.20 |
|
|
8.00 |
0.30 |
0.30 |
|
|
wk 20 |
10/5 |
Mon |
|
|
|
|
R |
|
|
|
623.09 |
52:18 |
20 |
01:42 |
|
|
|
|
|
|
|
|
|
|
|
|
|
11/5 |
Tue |
|
|
|
|
R |
|
|
|
623.09 |
52:18 |
|
|
|
|
|
|
|
|
|
|
|
|
|
12/5 |
Wed |
4x1000p400d
6x100p100d |
3.49, 3.54,
3.51, 3'40" |
10.26 |
0:51:18 |
ii |
10 |
12.00 |
0:05:00 |
633.35 |
53:09 |
|
142 |
170 |
163 |
1.70 |
3.96 |
|
|
|
4.10 |
0.40 |
0.10 |
|
13/5 |
Thu |
|
|
|
|
R |
|
|
|
633.35 |
53:09 |
|
|
|
|
|
|
|
|
|
|
|
|
|
14/5 |
Fri |
8x400p200d
8x100p100d |
400 in 1.35, 100
in 19.36 |
9.90 |
0:51:20 |
ei |
9 |
11.57 |
0:05:11 |
643.25 |
54:01 |
|
140 |
170 |
160 |
2.50 |
1.70 |
1.70 |
|
|
3.20 |
|
|
0.80 |
15/5 |
Sat |
geen tijd A
werken |
|
|
|
R |
|
|
|
643.25 |
54:01 |
|
|
|
|
|
|
|
|
|
|
|
|
|
16/5 |
Sun |
geen tijd
Efteling |
|
|
|
R |
|
|
|
643.25 |
54:01 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 21 |
17/5 |
Mon |
8x200p200d 6x100p100d |
200 in 43.6, 100 in 20.7 |
8.50 |
0:44:04 |
ei |
10 |
11.57 |
0:05:11 |
651.75 |
54:45 |
57 |
04:33 |
|
143 |
166 |
161 |
2.10 |
1.70 |
2.50 |
|
|
|
1.70 |
0.40 |
0.10 |
18/5 |
Tue |
|
|
|
|
R |
|
|
|
651.75 |
54:45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
19/5 |
Wed |
|
|
|
|
R |
|
|
|
651.75 |
54:45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
20/5 |
Thu |
1/2 mar EHV
Olympia |
21.1 km in
1.30.45 |
22.10 |
1:35:45 |
w-t |
9 |
13.85 |
0:04:20 |
673.85 |
56:21 |
|
174 |
190 |
|
|
1.00 |
|
21.10 |
|
|
|
|
|
21/5 |
Fri |
dl rustig
uitlopen |
|
8.48 |
0:43:27 |
dl I-II |
10 |
11.71 |
0:05:07 |
682.33 |
57:04 |
|
|
|
|
|
8.48 |
|
|
|
|
|
|
|
22/5 |
Sat |
|
|
|
|
R |
|
|
|
682.33 |
57:04 |
|
|
|
|
|
|
|
|
|
|
|
|
|
23/5 |
Sun |
4x2000p1000d
8x100 |
2000 in
8'20" 100 in 21.68 |
18.02 |
1:30:21 |
ei |
10 |
11.97 |
0:05:01 |
700.35 |
58:34 |
|
150 |
176 |
165 |
3.70 |
5.52 |
|
|
8.00 |
|
0.60 |
0.20 |
|
wk 22 |
24/5 |
Mon |
|
|
|
|
R |
|
|
|
700.35 |
58:34 |
45 |
04:01 |
|
|
|
|
|
|
|
|
|
|
|
|
|
25/5 |
Tue |
|
|
|
|
R |
|
|
|
700.35 |
58:34 |
|
|
|
|
|
|
|
|
|
|
|
|
|
26/5 |
Wed |
8x200p200d
6x100p100d |
200 in 39.86,
100 in 19.44 |
8.00 |
0:43:50 |
ei |
9 |
10.95 |
0:05:29 |
708.35 |
59:18 |
|
141 |
173 |
169 |
2.10 |
2.20 |
1.20 |
|
|
|
|
0.80 |
1.40 |
27/5 |
Thu |
|
|
|
|
R |
|
|
|
708.35 |
59:18 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/5 |
Fri |
dl met Klaudia |
|
10.87 |
0:57:56 |
dl I |
10 |
11.26 |
0:05:20 |
719.22 |
60:16 |
|
136 |
158 |
|
|
10.87 |
|
|
|
|
|
|
|
29/5 |
Sat |
Yasso 8x800p400d |
gem. 0:2:59.6 |
14.60 |
1:17:11 |
ii |
9 |
11.35 |
0:05:17 |
733.82 |
61:33 |
|
151 |
183 |
178 |
2.80 |
5.40 |
|
|
|
3.20 |
3.20 |
|
|
30/5 |
Sun |
10x200p200 10x100p100 |
42.77 20.67 |
11.40 |
1:03:00 |
ei |
10 |
10.86 |
0:05:32 |
745.22 |
62:36 |
|
142 |
169 |
164 |
3.70 |
4.70 |
|
|
|
|
1.50 |
1.20 |
0.30 |
wk 23 |
31/5 |
Mon |
|
|
|
|
R |
|
|
|
745.22 |
62:36 |
9 |
00:49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
1/6 |
Tue |
6x400p400d,
6x100p100d |
400 in 91.9 100
in 20.1 |
9.30 |
0:49:42 |
ei |
9 |
11.23 |
0:05:21 |
754.52 |
63:26 |
|
138 |
169 |
165 |
2.90 |
3.40 |
|
|
|
2.00 |
0.40 |
0.40 |
0.20 |
2/6 |
Wed |
niet gelopen, weinig tijd, maar ook last van
lage rugklachten |
|
|
|
R |
|
|
|
754.52 |
63:26 |
|
|
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|
|
|
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|
|
|
|
|
|
3/6 |
Thu |
|
|
|
R |
|
|
|
754.52 |
63:26 |
|
|
|
|
|
|
|
|
|
|
|
|
|
4/6 |
Fri |
|
|
|
R |
|
|
|
754.52 |
63:26 |
|
|
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|
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|
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5/6 |
Sat |
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|
|
R |
|
|
|
754.52 |
63:26 |
|
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6/6 |
Sun |
|
|
|
R |
|
|
|
754.52 |
63:26 |
|
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|
|
wk 24 |
7/6 |
Mon |
8x400p400d, 8x100p100d |
400 in 84.4 100 in 20.1 |
12.90 |
1:09:36 |
ei |
10 |
11.12 |
0:05:24 |
767.42 |
64:36 |
39 |
03:17 |
|
144 |
179 |
173 |
4.70 |
4.20 |
|
|
|
|
1.80 |
1.00 |
1.20 |
8/6 |
Tue |
|
|
|
|
R |
|
|
|
767.42 |
64:36 |
|
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|
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|
|
9/6 |
Wed |
10x200p200d 6x100p100d |
200 in 43.3, 100 in 20.6 |
9.70 |
0:55:47 |
ei |
9 |
10.43 |
0:05:45 |
777.12 |
65:31 |
|
144 |
169 |
165 |
7.10 |
|
|
|
0.30 |
1.50 |
0.60 |
0.20 |
10/6 |
Thu |
|
|
|
|
R |
|
|
|
777.12 |
65:31 |
|
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|
|
11/6 |
Fri |
|
|
|
|
R |
|
|
|
777.12 |
65:31 |
|
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|
|
12/6 |
Sat |
Jazzloop
Oirschot 15 km |
15 km
1'04'35=13.94 km/h |
16.50 |
1:12:00 |
w-t |
9 |
13.75 |
0:04:22 |
793.62 |
66:43 |
|
174 |
183 |
|
|
1.50 |
|
11.00 |
4.00 |
|
|
|
|
13/6 |
Sun |
|
|
|
|
R |
|
|
|
793.62 |
66:43 |
|
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|
wk 25 |
14/6 |
Mon |
dl 7.64 |
|
7.64 |
0:40:11 |
dl I |
10 |
11.41 |
0:05:16 |
801.26 |
67:24 |
8 |
00:40 |
|
132 |
146 |
|
|
7.64 |
|
|
|
|
|
|
|
15/6 |
Tue |
|
|
|
|
R |
|
|
|
801.26 |
67:24 |
|
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16/6 |
Wed |
|
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|
R |
|
|
|
801.26 |
67:24 |
|
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|
|
17/6 |
Thu |
|
|
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|
R |
|
|
|
801.26 |
67:24 |
|
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18/6 |
Fri |
|
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|
R |
|
|
|
801.26 |
67:24 |
|
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|
|
19/6 |
Sat |
|
|
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|
R |
|
|
|
801.26 |
67:24 |
|
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|
20/6 |
Sun |
|
|
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|
R |
|
|
|
801.26 |
67:24 |
|
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|
wk 26 |
21/6 |
Mon |
|
|
|
|
R |
|
|
|
801.26 |
67:24 |
0 |
00:00 |
|
|
|
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|
|
22/6 |
Tue |
|
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|
|
R |
|
|
|
801.26 |
67:24 |
|
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|
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|
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|
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|
|
|
23/6 |
Wed |
|
|
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|
R |
|
|
|
801.26 |
67:24 |
|
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|
24/6 |
Thu |
|
|
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|
R |
|
|
|
801.26 |
67:24 |
|
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|
|
25/6 |
Fri |
|
|
|
|
R |
|
|
|
801.26 |
67:24 |
|
|
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|
|
|
26/6 |
Sat |
|
|
|
|
R |
|
|
|
801.26 |
67:24 |
|
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|
|
|
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|
|
27/6 |
Sun |
|
|
|
|
R |
|
|
|
801.26 |
67:24 |
|
|
|
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|
|
|
|
|
|
|
|
|
wk 27 |
28/6 |
Mon |
duurloop 9.06km |
1km 3'47" 6x100: 20.1 |
9.06 |
0:46:00 |
dl I-II |
11 |
11.82 |
0:05:05 |
810.32 |
68:10 |
30 |
02:28 |
|
147 |
175 |
|
2.34 |
1.20 |
3.92 |
|
|
1.00 |
0.10 |
0.10 |
0.40 |
29/6 |
Tue |
|
|
|
|
R |
|
|
|
810.32 |
68:10 |
|
|
|
|
|
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|
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|
|
|
30/6 |
Wed |
|
|
|
|
R |
|
|
|
810.32 |
68:10 |
|
|
|
|
|
|
|
|
|
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|
|
|
1/7 |
Thu |
|
|
|
|
R |
|
|
|
810.32 |
68:10 |
|
|
|
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|
|
2/7 |
Fri |
|
|
|
|
R |
|
|
|
810.32 |
68:10 |
|
|
|
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|
|
|
|
|
3/7 |
Sat |
dl 7.64 |
|
7.64 |
0:38:12 |
dl I-II |
11 |
12.00 |
0:05:00 |
817.96 |
68:48 |
|
148 |
160 |
|
|
|
7.64 |
|
|
|
|
|
|
4/7 |
Sun |
dl 13.44 |
elke 5' 30sec
versnellen |
13.44 |
1:04:33 |
dl I-II |
9 |
12.49 |
0:04:48 |
831.40 |
69:52 |
|
158 |
224 |
|
|
|
11.94 |
|
|
1.50 |
|
|
|
wk 28 |
5/7 |
Mon |
|
|
|
|
R |
|
|
|
831.40 |
69:52 |
34 |
02:54 |
|
|
|
|
|
|
|
|
|
|
|
|
|
6/7 |
Tue |
|
|
|
|
R |
|
|
|
831.40 |
69:52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
7/7 |
Wed |
10x200p200d
5x100p100d |
200 in 41.3, 100
in 20.16 |
9.00 |
0:51:44 |
ei |
10 |
10.44 |
0:05:45 |
840.40 |
70:44 |
|
144 |
178 |
170 |
2.80 |
3.70 |
|
|
|
|
0.20 |
1.70 |
0.60 |
8/7 |
Thu |
|
|
|
|
R |
|
|
|
840.40 |
70:44 |
|
|
|
|
|
|
|
|
|
|
|
|
|
9/7 |
Fri |
6x400p400d,
6x100p100d |
400 in 93.5
100in 19.7 |
9.32 |
0:48:42 |
ei |
11 |
11.48 |
0:05:14 |
849.72 |
71:33 |
|
150 |
179 |
171 |
2.90 |
3.42 |
|
|
|
2.40 |
|
0.20 |
0.40 |
10/7 |
Sat |
|
|
|
|
R |
|
|
|
849.72 |
71:33 |
|
|
|
|
|
|
|
|
|
|
|
|
|
11/7 |
Sun |
dl wisseltempo
6x 2km |
plm
8'23"-10'30" 100 in 20.45 |
15.40 |
1:14:26 |
dl I-II |
9 |
12.41 |
0:04:50 |
865.12 |
72:47 |
|
155 |
177 |
|
0.50 |
7.10 |
1.20 |
|
6.00 |
|
0.30 |
|
0.30 |
wk 29 |
12/7 |
Mon |
|
|
|
|
R |
|
|
|
865.12 |
72:47 |
46 |
03:59 |
|
|
|
|
|
|
|
|
|
|
|
|
|
13/7 |
Tue |
10x400p400d,
6x100p100d |
400 in 85.5, 100
in 20.6 |
13.80 |
1:13:49 |
ii |
11 |
11.22 |
0:05:21 |
878.92 |
74:01 |
|
148 |
182 |
176 |
4.50 |
4.70 |
|
|
|
|
2.50 |
1.60 |
0.50 |
14/7 |
Wed |
|
|
|
|
R |
|
|
|
878.92 |
74:01 |
|
|
|
|
|
|
|
|
|
|
|
|
|
15/7 |
Thu |
te moe |
|
|
|
R |
|
|
|
878.92 |
74:01 |
|
|
|
|
|
|
|
|
|
|
|
|
|
16/7 |
Fri |
dl elke 5' 30
sec tempo |
idem 4 juli |
13.44 |
1:02:21 |
dl II |
11 |
12.93 |
0:04:38 |
892.36 |
75:03 |
|
158 |
177 |
|
|
|
11.94 |
|
|
1.50 |
|
|
|
17/7 |
Sat |
10x200p200d
8x100p100d |
200 in 43.3 ;100
in 20.4 |
11.40 |
1:03:09 |
ei |
10 |
10.83 |
0:05:32 |
903.76 |
76:07 |
|
148 |
175 |
169 |
5.00 |
3.60 |
|
|
|
|
2.00 |
0.50 |
0.30 |
18/7 |
Sun |
dl I |
zware benen |
7.68 |
0:40:14 |
dl I |
11 |
11.45 |
0:05:14 |
911.44 |
76:47 |
|
137 |
155 |
|
|
7.68 |
|
|
|
|
|
|
|
wk 30 |
19/7 |
Mon |
|
|
|
|
R |
|
|
|
911.44 |
76:47 |
38 |
03:26 |
|
|
|
|
|
|
|
|
|
|
|
|
|
20/7 |
Tue |
|
|
|
|
R |
|
|
|
911.44 |
76:47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
21/7 |
Wed |
|
|
|
|
R |
|
|
|
911.44 |
76:47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
22/7 |
Thu |
|
|
|
|
R |
|
|
|
911.44 |
76:47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
23/7 |
Fri |
dl I met
klaudia |
|
10.87 |
0:57:46 |
dl I |
11 |
11.29 |
0:05:19 |
922.31 |
77:45 |
|
145 |
161 |
|
|
10.87 |
|
|
|
|
|
|
|
24/7 |
Sat |
6x800p400d,
6x100p100d |
800 in
3'11", 100 in 20.65 |
13.20 |
1:12:09 |
ei |
9 |
10.98 |
0:05:28 |
935.51 |
78:57 |
|
147 |
178 |
173 |
4.10 |
3.70 |
|
|
1.60 |
3.20 |
0.10 |
0.40 |
0.10 |
25/7 |
Sun |
10x400p400d,
5x100p100d |
400 in 89.65,
100 in 21.06 |
14.20 |
1:16:27 |
ei |
10 |
11.14 |
0:05:23 |
949.71 |
80:13 |
|
149 |
178 |
174 |
7.10 |
2.60 |
|
|
|
1.60 |
2.60 |
0.20 |
0.10 |
wk 31 |
26/7 |
Mon |
dl I 7.64 |
|
7.64 |
0:40:11 |
dl I |
11 |
11.41 |
0:05:16 |
957.35 |
80:53 |
50 |
04:23 |
|
138 |
147 |
|
|
7.64 |
|
|
|
|
|
|
|
27/7 |
Tue |
|
|
|
|
R |
|
|
|
957.35 |
80:53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/7 |
Wed |
10x200p200d
6x100p100d |
200 in 42.77 100
in 19.41 |
10.40 |
0:56:56 |
ei |
10 |
10.96 |
0:05:28 |
967.75 |
81:50 |
|
148 |
174 |
169 |
2.50 |
5.30 |
|
|
|
|
1.20 |
1.00 |
0.40 |
29/7 |
Thu |
|
|
|
|
R |
|
|
|
967.75 |
81:50 |
|
|
|
|
|
|
|
|
|
|
|
|
|
30/7 |
Fri |
dl wisseltempo
10km |
gemidd:
4'11" - 5'03" |
11.84 |
0:55:46 |
dl II |
11 |
12.74 |
0:04:43 |
979.59 |
82:46 |
|
156 |
178 |
|
|
5.84 |
1.00 |
1.00 |
4.00 |
|
|
|
|
31/7 |
Sat |
8x400p400d
8x100p100d |
400 in 87.9 100
in 19.8 |
12.60 |
1:10:11 |
ei |
11 |
10.77 |
0:05:34 |
992.19 |
83:56 |
|
141 |
172 |
170 |
8.60 |
|
|
|
|
|
3.30 |
0.20 |
0.50 |
1/8 |
Sun |
dl I 7.64 |
|
7.64 |
0:40:19 |
dl I |
9 |
11.37 |
0:05:17 |
999.83 |
84:37 |
|
134 |
146 |
|
|
7.64 |
|
|
|
|
|
|
|
wk 32 |
2/8 |
Mon |
|
|
|
|
R |
|
|
|
999.83 |
84:37 |
45 |
04:10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
3/8 |
Tue |
|
|
|
|
R |
|
|
|
999.83 |
84:37 |
|
|
|
|
|
|
|
|
|
|
|
|
|
4/8 |
Wed |
10x200p200d
10x100p100d |
200 in 40.05 100
in 18.76 |
11.60 |
1:08:43 |
ii |
11 |
10.13 |
0:05:55 |
1011.43 |
85:45 |
|
141 |
174 |
170 |
8.60 |
|
|
|
|
|
|
0.80 |
2.20 |
5/8 |
Thu |
8x400p400d
6x100p100d |
400 in 90.65 100
in 21 |
12.20 |
1:06:32 |
ei |
10 |
11.00 |
0:05:27 |
1023.63 |
86:52 |
|
140 |
171 |
165.5 |
6.40 |
2.00 |
|
|
|
2.00 |
1.50 |
0.20 |
0.10 |
6/8 |
Fri |
dl I 7.64 |
het was te
donker!! |
7.64 |
0:40:55 |
dl I |
11 |
11.20 |
0:05:21 |
1031.27 |
87:33 |
|
143 |
153 |
|
|
7.64 |
|
|
|
|
|
|
|
7/8 |
Sat |
|
|
|
|
R |
|
|
|
1031.27 |
87:33 |
|
|
|
|
|
|
|
|
|
|
|
|
|
8/8 |
Sun |
test 3.2km
12'50" |
100 in 21.28 |
13.60 |
1:13:53 |
w-t |
9 |
11.04 |
0:05:26 |
1044.87 |
88:47 |
|
150 |
182 |
178 |
9.40 |
|
|
|
3.20 |
0.10 |
0.50 |
0.20 |
0.20 |
wk 33 |
9/8 |
Mon |
|
|
|
|
R |
|
|
|
1044.87 |
88:47 |
57 |
04:43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
10/8 |
Tue |
dl elke 5' 30
sec tempo |
|
13.44 |
1:01:50 |
dl II |
11 |
13.04 |
0:04:36 |
1058.31 |
89:48 |
|
153 |
168 |
|
|
|
11.94 |
|
|
1.50 |
|
|
|
11/8 |
Wed |
10x200p200d
5x100p100d |
200 in 42.97,
100 in 22 |
11.00 |
0:58:24 |
ei |
10 |
11.30 |
0:05:19 |
1069.31 |
90:47 |
|
140 |
166 |
155 |
4.90 |
|
3.60 |
|
|
0.20 |
1.60 |
0.50 |
0.20 |
12/8 |
Thu |
|
|
|
|
R |
|
|
|
1069.31 |
90:47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
13/8 |
Fri |
6x800p400d |
800 in 3'15 |
10.60 |
0:54:58 |
ei |
11 |
11.57 |
0:05:11 |
1079.91 |
91:42 |
|
146 |
172 |
167 |
4.30 |
1.50 |
|
|
4.80 |
|
|
|
|
14/8 |
Sat |
8km test
34'34" =13.9km/h |
8'19"-8'37"-8'59"-8'37" |
14.20 |
1:08:49 |
w-t |
9 |
12.38 |
0:04:51 |
1094.11 |
92:51 |
|
169 |
178 |
|
3.10 |
3.10 |
|
8.00 |
|
|
|
|
|
15/8 |
Sun |
dl I 7.64 |
|
7.64 |
0:39:47 |
dl I |
11 |
11.52 |
0:05:12 |
1101.75 |
93:30 |
|
134 |
145 |
|
|
7.64 |
|
|
|
|
|
|
|
wk 34 |
16/8 |
Mon |
|
|
|
|
R |
|
|
|
1101.75 |
93:30 |
25 |
02:14 |
|
|
|
|
|
|
|
|
|
|
|
|
|
17/8 |
Tue |
3x800p400d
8x100p100d |
800 in 2.55, 100
in 20.46 |
12.00 |
1:06:50 |
ii |
10 |
10.77 |
0:05:34 |
1113.75 |
94:37 |
|
140 |
181 |
|
6.20 |
|
2.60 |
|
|
0.80 |
1.40 |
0.80 |
0.20 |
18/8 |
Wed |
|
|
|
|
R |
|
|
|
1113.75 |
94:37 |
|
|
|
|
|
|
|
|
|
|
|
|
|
19/8 |
Thu |
dl 13.44,
tweede helft sneller |
|
13.44 |
1:08:07 |
dl I-II |
9 |
11.84 |
0:05:04 |
1127.19 |
95:45 |
|
142 |
162 |
|
|
6.72 |
6.72 |
|
|
|
|
|
|
20/8 |
Fri |
|
|
|
|
R |
|
|
|
1127.19 |
95:45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
21/8 |
Sat |
|
|
|
|
R |
|
|
|
1127.19 |
95:45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
22/8 |
Sun |
|
|
|
|
R |
|
|
|
1127.19 |
95:45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 35 |
23/8 |
Mon |
3xpark = 3975 |
Heuveltraining!! |
3.98 |
0:18:42 |
dl II |
11 |
12.75 |
0:04:42 |
1131.17 |
96:04 |
41 |
03:24 |
|
157 |
179 |
|
|
|
3.98 |
|
|
|
|
|
|
24/8 |
Tue |
|
|
|
|
R |
|
|
|
1131.17 |
96:04 |
|
|
|
|
|
|
|
|
|
|
|
|
|
25/8 |
Wed |
5xpark = 6625 |
|
6.63 |
0:31:16 |
dl II |
11 |
12.71 |
0:04:43 |
1137.79 |
96:35 |
|
163 |
180 |
|
|
1.33 |
2.65 |
2.65 |
|
|
|
|
|
26/8 |
Thu |
7xpark = 9275 |
1 rondje vlot
tempo 14.5 |
9.28 |
0:45:08 |
dl I-II |
11 |
12.33 |
0:04:52 |
1147.07 |
97:20 |
|
155 |
179 |
|
|
3.98 |
3.98 |
|
1.33 |
|
|
|
|
27/8 |
Fri |
|
|
|
|
R |
|
|
|
1147.07 |
97:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/8 |
Sat |
dl I 7.64 |
|
7.64 |
0:40:38 |
dl I |
10 |
11.28 |
0:05:19 |
1154.71 |
98:01 |
|
135 |
167 |
|
|
7.64 |
|
|
|
|
|
|
|
29/8 |
Sun |
10x viaduct, 6x100 |
175 in 34.6, 100 in 20.98 |
13.16 |
1:08:51 |
ii |
11 |
11.47 |
0:05:14 |
1167.87 |
99:10 |
|
148 |
176 |
168.6 |
5.08 |
3.94 |
1.80 |
|
|
|
0.30 |
0.63 |
1.43 |
wk 36 |
30/8 |
Mon |
|
|
|
|
R |
|
|
|
1167.87 |
99:10 |
40 |
03:36 |
|
|
|
|
|
|
|
|
|
|
|
|
|
31/8 |
Tue |
8x800p400d, 8x100p100d |
800 in 191.66,
100 in 20.8 |
15.80 |
1:22:56 |
ei |
9 |
11.43 |
0:05:15 |
1183.67 |
100:33 |
|
148 |
175 |
170.5 |
5.10 |
2.30 |
1.20 |
|
2.40 |
4.00 |
0.30 |
0.30 |
0.20 |
1/9 |
Wed |
fitnessoefeningen 30 min. |
|
|
|
R |
|
|
|
1183.67 |
100:33 |
|
|
|
|
|
|
|
|
|
|
|
|
|
2/9 |
Thu |
dl I 7.64 |
|
7.64 |
0:40:38 |
dl I |
11 |
11.28 |
0:05:19 |
1191.31 |
101:13 |
|
141 |
153 |
|
|
7.64 |
|
|
|
|
|
|
|
3/9 |
Fri |
|
|
|
|
R |
|
|
|
1191.31 |
101:13 |
|
|
|
|
|
|
|
|
|
|
|
|
|
4/9 |
Sat |
10x200p200d, 6x100p100d |
200 in 43.82,
100 in 20.65 |
8.74 |
0:49:49 |
ei |
10 |
10.53 |
0:05:42 |
1200.05 |
102:03 |
|
145 |
171 |
165 |
4.40 |
1.74 |
|
|
|
0.20 |
1.60 |
0.60 |
0.20 |
5/9 |
Sun |
dl I 7.64 |
|
7.64 |
0:43:11 |
dl I |
11 |
10.62 |
0:05:39 |
1207.69 |
102:46 |
|
140 |
149 |
|
7.64 |
|
|
|
|
|
|
|
|
wk 37 |
6/9 |
Mon |
|
hele week |
|
|
R |
|
|
|
1207.69 |
102:46 |
22 |
01:45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
7/9 |
Tue |
|
erg verkouden |
|
|
R |
|
|
|
1207.69 |
102:46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
8/9 |
Wed |
Grote beekloop |
geen wedstrijden
helaas |
|
|
R |
|
|
|
1207.69 |
102:46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
9/9 |
Thu |
dl I |
|
|
|
R |
|
|
|
1207.69 |
102:46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
10/9 |
Fri |
|
|
|
|
R |
|
|
|
1207.69 |
102:46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
11/9 |
Sat |
dl I 7.64 |
te hard |
7.64 |
0:37:32 |
dl I-II |
11 |
12.21 |
0:04:55 |
1215.33 |
103:24 |
|
147 |
163 |
|
|
|
7.64 |
|
|
|
|
|
|
12/9 |
Sun |
dl elke 5' 30
sec tempo |
13x30" vlot
plm 16 |
14.69 |
1:07:49 |
dl II |
10 |
13.00 |
0:04:37 |
1230.02 |
104:32 |
|
160 |
176 |
|
|
|
12.96 |
|
|
0.87 |
0.87 |
|
|
wk 38 |
13/9 |
Mon |
|
|
|
|
R |
|
|
|
1230.02 |
104:32 |
24 |
02:03 |
|
|
|
|
|
|
|
|
|
|
|
|
|
14/9 |
Tue |
|
|
|
|
R |
|
|
|
1230.02 |
104:32 |
|
|
|
|
|
|
|
|
|
|
|
|
|
15/9 |
Wed |
10x200p200d,
10x100p100d |
200 in 43.82,
100 in 20.3 |
10.48 |
0:59:44 |
ei |
9 |
10.53 |
0:05:42 |
1240.50 |
105:32 |
|
149 |
178 |
166.8 |
5.20 |
2.28 |
|
|
|
|
1.90 |
0.50 |
0.60 |
16/9 |
Thu |
|
|
|
|
R |
|
|
|
1240.50 |
105:32 |
|
|
|
|
|
|
|
|
|
|
|
|
|
17/9 |
Fri |
|
|
|
|
R |
|
|
|
1240.50 |
105:32 |
|
|
|
|
|
|
|
|
|
|
|
|
|
18/9 |
Sat |
|
|
|
|
R |
|
|
|
1240.50 |
105:32 |
|
|
|
|
|
|
|
|
|
|
|
|
|
19/9 |
Sun |
dl elke 5' 30
sec tempo |
plm 15 km/h |
13.44 |
1:03:41 |
dl II |
11 |
12.66 |
0:04:44 |
1253.94 |
106:35 |
|
154 |
174 |
|
|
|
11.94 |
|
|
1.50 |
|
|
|
wk 39 |
20/9 |
Mon |
dl I |
|
|
|
R |
|
|
|
1253.94 |
106:35 |
36 |
02:47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
21/9 |
Tue |
|
|
|
|
R |
|
|
|
1253.94 |
106:35 |
|
|
|
|
|
|
|
|
|
|
|
|
|
22/9 |
Wed |
rondweg in
51'06"=14.3 km/h |
wl 0.49 ul 1.57 |
14.26 |
1:02:29 |
w-t |
11 |
13.69 |
0:04:23 |
1268.20 |
107:38 |
|
168 |
185 |
|
1.57 |
0.49 |
|
|
12.20 |
|
|
|
|
23/9 |
Thu |
dl I 8.19 |
|
8.19 |
0:43:48 |
dl I |
10 |
11.22 |
0:05:21 |
1276.39 |
108:22 |
|
137 |
149 |
|
|
8.19 |
|
|
|
|
|
|
|
24/9 |
Fri |
|
|
|
|
R |
|
|
|
1276.39 |
108:22 |
|
|
|
|
|
|
|
|
|
|
|
|
|
25/9 |
Sat |
dl elke 5' 30
sec tempo |
plm 15 km/h |
13.44 |
1:01:05 |
dl II |
11 |
13.20 |
0:04:33 |
1289.83 |
109:23 |
|
159 |
176 |
|
|
|
|
11.94 |
|
1.50 |
|
|
|
26/9 |
Sun |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 40 |
27/9 |
Mon |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
0 |
00:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/9 |
Tue |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
29/9 |
Wed |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
30/9 |
Thu |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
1/10 |
Fri |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
2/10 |
Sat |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
3/10 |
Sun |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 41 |
4/10 |
Mon |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
21 |
01:37 |
|
|
|
|
|
|
|
|
|
|
|
|
|
5/10 |
Tue |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
6/10 |
Wed |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
7/10 |
Thu |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
8/10 |
Fri |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
9/10 |
Sat |
|
|
|
|
R |
|
|
|
1289.83 |
109:23 |
|
|
|
|
|
|
|
|
|
|
|
|
|
10/10 |
Sun |
halve marathon
Eindhoven |
22.51-22.31-22.52-24.01-5.35 |
21.10 |
1:37:42 |
w-t |
10 |
12.96 |
0:04:38 |
1310.93 |
111:00 |
|
176 |
184 |
|
|
|
21.10 |
|
|
|
|
|
|
wk 42 |
11/10 |
Mon |
dl I |
|
|
|
R |
|
|
|
1310.93 |
111:00 |
13 |
01:06 |
|
|
|
|
|
|
|
|
|
|
|
|
|
12/10 |
Tue |
|
|
|
|
R |
|
|
|
1310.93 |
111:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
13/10 |
Wed |
|
|
|
|
R |
|
|
|
1310.93 |
111:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
14/10 |
Thu |
|
|
|
|
R |
|
|
|
1310.93 |
111:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
15/10 |
Fri |
|
|
|
|
R |
|
|
|
1310.93 |
111:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
16/10 |
Sat |
|
|
|
|
R |
|
|
|
1310.93 |
111:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
17/10 |
Sun |
dl 13.44 |
|
13.44 |
1:06:58 |
dl I-II |
11 |
12.04 |
0:04:59 |
1324.37 |
112:07 |
|
153 |
|
|
|
|
13.44 |
|
|
|
|
|
|
wk 43 |
18/10 |
Mon |
dl |
|
9.20 |
0:50:02 |
dl I |
9 |
11.03 |
0:05:26 |
1333.57 |
112:57 |
33 |
02:45 |
|
146 |
157 |
|
|
9.20 |
|
|
|
|
|
|
|
19/10 |
Tue |
|
|
|
|
R |
|
|
|
1333.57 |
112:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
20/10 |
Wed |
|
|
|
|
R |
|
|
|
1333.57 |
112:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
21/10 |
Thu |
|
|
|
|
R |
|
|
|
1333.57 |
112:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
22/10 |
Fri |
|
|
|
|
R |
|
|
|
1333.57 |
112:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
23/10 |
Sat |
dl H |
8x175m viaduct |
10.48 |
0:54:13 |
dl I-II |
11 |
11.60 |
0:05:10 |
1344.05 |
113:52 |
|
|
|
|
|
9.08 |
|
|
|
|
0.18 |
1.05 |
0.18 |
24/10 |
Sun |
dl elke 5' 30
sec tempo |
|
13.44 |
1:00:57 |
dl II |
10 |
13.23 |
0:04:32 |
1357.49 |
114:52 |
|
158 |
179 |
|
|
|
|
11.94 |
|
0.75 |
0.75 |
|
|
wk 44 |
25/10 |
Mon |
|
|
|
|
R |
|
|
|
1357.49 |
114:52 |
32 |
02:47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
26/10 |
Tue |
|
|
|
|
R |
|
|
|
1357.49 |
114:52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
27/10 |
Wed |
|
|
|
|
R |
|
|
|
1357.49 |
114:52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/10 |
Thu |
|
|
|
|
R |
|
|
|
1357.49 |
114:52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
29/10 |
Fri |
h intensief
5xop, 5xaf |
op 19.3km/h af
21,5 km/h |
11.18 |
1:00:58 |
ii |
11 |
11.00 |
0:05:27 |
1368.67 |
115:53 |
|
150 |
180 |
|
|
9.43 |
|
|
|
|
|
|
1.75 |
30/10 |
Sat |
dl elke 5' 30
sec tempo |
|
13.44 |
1:05:56 |
dl I-II |
10 |
12.23 |
0:04:54 |
1382.11 |
116:59 |
|
150 |
170 |
|
|
|
12.04 |
|
1.40 |
|
|
|
|
31/10 |
Sun |
dl I |
|
7.64 |
0:40:31 |
dl I |
11 |
11.31 |
0:05:18 |
1389.75 |
117:40 |
|
145 |
235 |
|
|
7.64 |
|
|
|
|
|
|
|
wk 45 |
1/11 |
Mon |
|
|
|
|
R |
|
|
|
1389.75 |
117:40 |
13 |
01:02 |
|
|
|
|
|
|
|
|
|
|
|
|
|
2/11 |
Tue |
|
|
|
|
R |
|
|
|
1389.75 |
117:40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
3/11 |
Wed |
|
|
|
|
R |
|
|
|
1389.75 |
117:40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
4/11 |
Thu |
|
|
|
|
R |
|
|
|
1389.75 |
117:40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
5/11 |
Fri |
|
|
|
|
R |
|
|
|
1389.75 |
117:40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
6/11 |
Sat |
|
|
|
|
R |
|
|
|
1389.75 |
117:40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
7/11 |
Sun |
dl 13.44 |
geen
versnellingen, vlak |
13.44 |
1:02:19 |
dl II |
11 |
12.94 |
0:04:38 |
1403.19 |
118:42 |
|
163 |
234 |
|
|
|
6.72 |
6.72 |
|
|
|
|
|
wk 46 |
8/11 |
Mon |
|
|
|
|
R |
|
|
|
1403.19 |
118:42 |
30 |
02:46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
9/11 |
Tue |
|
|
|
|
R |
|
|
|
1403.19 |
118:42 |
|
|
|
|
|
|
|
|
|
|
|
|
|
10/11 |
Wed |
10x200p200d,10x100p100d |
200 in 41.48,100
in 20.22 |
9.68 |
0:56:59 |
ei |
9 |
10.19 |
0:05:53 |
1412.87 |
119:39 |
|
148 |
180 |
175 |
4.40 |
2.28 |
|
|
|
|
0.60 |
1.90 |
0.50 |
11/11 |
Thu |
|
|
|
|
R |
|
|
|
1412.87 |
119:39 |
|
|
|
|
|
|
|
|
|
|
|
|
|
12/11 |
Fri |
dl I |
?? 6 of 7 x park
+2.04 |
12.58 |
1:03:09 |
dl I |
11 |
11.95 |
0:05:01 |
1425.45 |
120:42 |
|
|
|
|
|
|
|
|
|
|
|
|
|
13/11 |
Sat |
10x200p200d,10x100p100d |
200 in 438, 100
in20.67. |
8.20 |
0:46:06 |
ei |
10 |
10.67 |
0:05:37 |
1433.65 |
121:28 |
|
155 |
178 |
173 |
2.90 |
2.30 |
|
|
|
0.70 |
1.20 |
0.70 |
0.40 |
14/11 |
Sun |
|
|
|
|
R |
|
|
|
1433.65 |
121:28 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 47 |
15/11 |
Mon |
korte tempoloop 7.29 km |
31'22" = 13.94 km/h |
9.81 |
0:45:23 |
w-t |
11 |
12.97 |
0:04:38 |
1443.46 |
122:14 |
35 |
02:42 |
|
163 |
178 |
|
2.52 |
|
|
3.14 |
4.15 |
|
|
|
|
16/11 |
Tue |
ei ? |
|
|
|
R |
|
|
|
1443.46 |
122:14 |
|
|
|
|
|
|
|
|
|
|
|
|
|
17/11 |
Wed |
|
|
|
|
R |
|
|
|
1443.46 |
122:14 |
|
|
|
|
|
|
|
|
|
|
|
|
|
18/11 |
Thu |
?? |
|
|
|
R |
|
|
|
1443.46 |
122:14 |
|
|
|
|
|
|
|
|
|
|
|
|
|
19/11 |
Fri |
dl I |
|
8.24 |
0:44:25 |
dl I |
11 |
11.13 |
0:05:23 |
1451.70 |
122:58 |
|
147 |
163 |
|
|
|
|
|
|
|
|
|
|
20/11 |
Sat |
|
|
|
|
R |
|
|
|
1451.70 |
122:58 |
|
|
|
|
|
|
|
|
|
|
|
|
|
21/11 |
Sun |
77777777777777777777 |
15 in
1.02'59" = 14.3 km/h |
17.00 |
1:13:00 |
w-t |
10 |
13.97 |
0:04:18 |
1468.70 |
124:11 |
|
175 |
219 |
|
|
2.00 |
|
4.00 |
8.00 |
3.00 |
|
|
|
wk 48 |
22/11 |
Mon |
|
|
|
|
R |
|
|
|
1468.70 |
124:11 |
35 |
03:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
23/11 |
Tue |
|
|
|
|
R |
|
|
|
1468.70 |
124:11 |
|
|
|
|
|
|
|
|
|
|
|
|
|
24/11 |
Wed |
10x200p200d,
10x100p100d |
200 in 43.77,
100 in 20.15 |
9.14 |
0:55:37 |
ei |
11 |
9.86 |
0:06:05 |
1477.84 |
125:07 |
|
145 |
169 |
164,5 |
|
|
|
|
|
|
|
|
|
25/11 |
Thu |
|
|
|
|
R |
|
|
|
1477.84 |
125:07 |
|
|
|
|
|
|
|
|
|
|
|
|
|
26/11 |
Fri |
dl elke 5' 30
sec tempo |
14 a15 km/h |
13.44 |
1:05:00 |
dl I-II |
11 |
12.41 |
0:04:50 |
1491.28 |
126:12 |
|
164 |
208 |
|
|
|
11.99 |
|
1.45 |
|
|
|
|
27/11 |
Sat |
|
|
|
|
R |
|
|
|
1491.28 |
126:12 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/11 |
Sun |
dl |
"climaxduurloop" |
11.94 |
1:00:14 |
dl I-II |
9 |
11.89 |
0:05:03 |
1503.22 |
127:12 |
|
153 |
183 |
|
2.07 |
3.14 |
3.14 |
3.14 |
|
0.45 |
|
|
|
wk 49 |
29/11 |
Mon |
|
|
|
|
R |
|
|
|
1503.22 |
127:12 |
33 |
03:07 |
|
|
|
|
|
|
|
|
|
|
|
|
|
30/11 |
Tue |
|
|
|
|
R |
|
|
|
1503.22 |
127:12 |
|
|
|
|
|
|
|
|
|
|
|
|
|
1/12 |
Wed |
10x200p200d,
10x100p100d |
200: 42.29, 100:
20.12 |
10.88 |
1:04:00 |
ei |
11 |
10.20 |
0:05:53 |
1514.10 |
128:16 |
|
147 |
175 |
167 |
5.60 |
2.28 |
|
|
|
|
1.10 |
1.40 |
0.50 |
2/12 |
Thu |
|
|
|
|
R |
|
|
|
1514.10 |
128:16 |
|
|
|
|
|
|
|
|
|
|
|
|
|
3/12 |
Fri |
10x200p200d,
10x100p100d |
200: 41.43 100: 19.21 |
9.54 |
0:55:25 |
ei |
10 |
10.33 |
0:05:49 |
1523.64 |
129:12 |
|
147 |
176 |
168 |
3.30 |
3.24 |
|
|
|
|
0.80 |
1.10 |
1.10 |
4/12 |
Sat |
6x800p400d,
6x100p100d |
800 in 3.08,100
in 20.98 |
12.88 |
1:08:05 |
ei |
11 |
11.35 |
0:05:17 |
1536.52 |
130:20 |
|
149 |
177 |
172 |
5.20 |
2.28 |
|
|
|
4.80 |
0.30 |
0.10 |
0.20 |
5/12 |
Sun |
|
|
|
|
R |
|
|
|
1536.52 |
130:20 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 50 |
6/12 |
Mon |
dl elke 5' 30 sec tempo |
plm 15 per uur |
8.19 |
0:37:16 |
dl II |
11 |
13.19 |
0:04:33 |
1544.71 |
130:57 |
8 |
00:37 |
|
158 |
235 |
|
|
|
7.32 |
|
0.44 |
0.44 |
|
|
|
7/12 |
Tue |
|
|
|
|
R |
|
|
|
1544.71 |
130:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
8/12 |
Wed |
|
|
|
|
R |
|
|
|
1544.71 |
130:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
9/12 |
Thu |
blessure
linkervoet |
|
|
|
R |
|
|
|
1544.71 |
130:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
10/12 |
Fri |
idem |
|
|
|
R |
|
|
|
1544.71 |
130:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
11/12 |
Sat |
idem |
|
|
|
R |
|
|
|
1544.71 |
130:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
12/12 |
Sun |
idem |
|
|
|
R |
|
|
|
1544.71 |
130:57 |
|
|
|
|
|
|
|
|
|
|
|
|
|
wk 51 |
13/12 |
Mon |
korte test 5 km |
|
5.05 |
0:24:45 |
dl I-II |
11 |
12.24 |
0:04:54 |
1549.76 |
131:22 |
34 |
02:52 |
|
141 |
155 |
|
|
|
5.05 |
|
|
|
|
|
|
14/12 |
Tue |
|
|
|
|
R |
|
|
|
1549.76 |
131:22 |
|
|
|
|
|
|
|
|
|
|
|
|
|
15/12 |
Wed |
|
|
|
|
R |
|
|
|
1549.76 |
131:22 |
|
|
|
|
|
|
|
|
|
|
|
|
|
16/12 |
Thu |
|
|
|
|
R |
|
|
|
1549.76 |
131:22 |
|
|
|
|
|
|
|
|
|
|
|
|
|
17/12 |
Fri |
dl I |
met Klaudia |
8.24 |
0:47:07 |
dl I |
11 |
10.49 |
0:05:43 |
1558.00 |
132:09 |
|
145 |
164 |
|
8.24 |
|
|
|
|
|
|
|
|
18/12 |
Sat |
dl elke 5' 30
sec tempo |
plm 14.5 km/h |
13.44 |
1:02:54 |
dl II |
10 |
12.82 |
0:04:41 |
1571.44 |
133:12 |
|
160 |
181 |
|
|
|
11.99 |
|
1.45 |
|
|
|
|
19/12 |
Sun |
dl elke 5' 30
sec tempo |
14km/h, kortere
route |
7.64 |
0:37:27 |
dl I-II |
11 |
12.24 |
0:04:54 |
1579.08 |
133:49 |
|
151 |
168 |
|
|
|
6.82 |
0.41 |
0.41 |
|
|
|
|
wk 52 |
20/12 |
Mon |
|
|
|
|
|
|
|
|
1579.08 |
133:49 |
48 |
04:08 |
|
|
|
|
|
|
|
|
|
|
|
|
|
21/12 |
Tue |
|
|
|
|
|
|
|
|
1579.08 |
133:49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
22/12 |
Wed |
14x200 6x100 |
200: 43.6 100:19.87 |
10.34 |
0:57:56 |
ei |
11 |
10.71 |
0:05:36 |
1589.42 |
134:47 |
|
150 |
186 |
170.6 |
5.20 |
1.74 |
|
|
|
|
2.80 |
0.30 |
0.30 |
23/12 |
Thu |
10 x 400 5x100 |
400: 86.27 100:
20.14 |
12.74 |
1:08:20 |
ii |
10 |
11.19 |
0:05:22 |
1602.16 |
135:55 |
|
151 |
187 |
176.6 |
4.80 |
3.44 |
|
|
|
0.40 |
3.20 |
0.80 |
0.10 |
24/12 |
Fri |
|
|
|
|
|
|
|
|
1602.16 |
135:55 |
|
|
|
|
|
|
|
|
|
|
|
|
|
25/12 |
Sat |
8x800p400d,
8x100p100d |
800: 191.4 100: 20.06 |
15.14 |
1:19:08 |
ei |
11 |
11.48 |
0:05:14 |
1617.30 |
137:14 |
|
150 |
177 |
171.6 |
6.20 |
1.74 |
|
|
1.60 |
4.80 |
0.20 |
0.20 |
0.40 |
26/12 |
Sun |
dl elke 5' 30
sec tempo |
plm 15,5 km/h |
9.53 |
0:43:25 |
dl II |
11 |
13.17 |
0:04:33 |
1626.83 |
137:58 |
|
156 |
235 |
|
|
|
8.50 |
|
|
1.03 |
|
|
|
wk 53 |
27/12 |
Mon |
|
|
|
|
|
|
|
|
1626.83 |
137:58 |
21 |
01:54 |
|
|
|
|
|
|
|
|
|
|
|
|
|
28/12 |
Tue |
|
|
|
|
|
|
|
|
1626.83 |
137:58 |
|
|
|
|
|
|
|
|
|
|
|
|
|
29/12 |
Wed |
VIAD test 10x100 |
800: 219.4
100:20.95 |
9.94 |
0:55:44 |
w-t |
10 |
10.70 |
0:05:36 |
1636.77 |
138:54 |
|
144 |
179 |
|
6.20 |
1.74 |
0.80 |
0.80 |
|
0.90 |
1.10 |
0.20 |
0.40 |
30/12 |
Thu |
|
|
|
|
|
|
|
|
1636.77 |
138:54 |
|
|
|
|
|
|
|
|
|
|
|
|
|
31/12 |
Fri |
14x200 6x100 |
200: 43.6 100:21.15 |
10.60 |
00:58:53 |
ei |
11 |
10.80 |
0:05:33 |
1647.37 |
139:53 |
|
145 |
168 |
162.6 |
3.70 |
2.00 |
1.50 |
|
|
0.20 |
2.90 |
0.30 |
|
1/1 |
Sat |
dl I kort |
|
|
|
|
|
|
|
1647.37 |
139:53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
2/1 |
Sun |
korte test met lange WU en CD |
|
|
|
|
|
|
|
1647.37 |
139:53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|