Trainingsschema 2004
wk/dat/dag			trainingsschema	afwijking van schema	uitgevoerd		type	sch.	av. speed per tr.		totaal		weektotalen		Hartfrequentie				Snelheidsverdeling
				/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									0	0:00	8	00:38
	30/12	Tue									0	0:00
	31/12	Wed									0	0:00
	1/1	Thu					R				0.00	0:00
	2/1	Fri					R				0.00	0:00
	3/1	Sat					R				0.00	0:00
	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				162	189				6.68			1.00
wk 2	5/1	Mon					R				7.68	0:38	28	02:17
	6/1	Tue					R				7.68	0:38
	7/1	Wed	rustige duurloop		8.19	0:39:50	dl I-II	10	12.34	0:04:52	15.87	1:17				152	165				8.19
	8/1	Thu					R				15.87	1:17
	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							0.60	2.04			3.00	1.00
	10/1	Sat					R				22.51	1:47
	11/1	Sun	rustige duurloop		13.20	1:07:18	dl I-II	10	11.77	0:05:06	35.71	2:55				163	173			13.20
wk 3	12/1	Mon					R				35.71	2:55	30	02:29
	13/1	Tue					R				35.71	2:55
	14/1	Wed					R				35.71	2:55
	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				157	188				7.67		1.50
	16/1	Fri					R				44.88	3:39
	17/1	Sat	rustige duurloop		7.64	0:38:47	dl I-II	10	11.82	0:05:05	52.52	4:18				158	171			7.64
	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				157	191			12.20						1.00
wk 4	19/1	Mon					R				65.72	5:24	21	01:46
	20/1	Tue					R				65.72	5:24
	21/1	Wed					R				65.72	5:24
	22/1	Thu					R				65.72	5:24
	23/1	Fri					R				65.72	5:24
	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				148	171	166		5.18			2.50
	25/1	Sun	rustige duurloop		13.20	1:08:28	dl I-II	10	11.57	0:05:11	86.60	7:11				148	187			13.20
wk 5	26/1	Mon					R				86.60	7:11	27	02:21
	27/1	Tue					R				86.60	7:11
	28/1	Wed					R				86.60	7:11
	29/1	Thu					R				86.60	7:11
	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								10.87
	31/1	Sat					R				97.47	8:09
	1/2	Sun	rustige duurloop		16.18	1:22:55	dl I-II	10	11.71	0:05:07	113.65	9:32				155	229			16.18
wk 6	2/2	Mon					R				113.65	9:32	38	03:07
	3/2	Tue					R				113.65	9:32
	4/2	Wed					R				113.65	9:32
	5/2	Thu	rustige duurloop		10.66	0:56:48	dl I	9	11.26	0:05:20	124.31	10:28				141	156			10.66
	6/2	Fri					R				124.31	10:28
	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			9.81			0.45	0.40
	8/2	Sun	dl II 16 km		16.18	1:16:37	dl II	9	12.67	0:04:44	151.15	12:40				162	173				16.18
wk 7	9/2	Mon									151.15	12:40	34	02:55
	10/2	Tue									151.15	12:40
	11/2	Wed	dl I	7.64	7.64	0:40:17	dl I	10	11.38	0:05:16	158.79	13:20				140	154			7.64
	12/2	Thu									158.79	13:20
	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			2.50
	14/2	Sat									167.96	14:06
	15/2	Sun	dl 17		17.20	1:29:27	dl I-II	9	11.54	0:05:12	185.16	15:35				149	233			17.20
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		141	154		8.19
	17/2	Tue					R				193.35	16:21
	18/2	Wed					R				193.35	16:21
	19/2	Thu					R				193.35	16:21
	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								13.07
	21/2	Sat					R				206.42	17:31
	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			13.20
wk 9	23/2	Mon					R				219.62	18:38	41	03:22
	24/2	Tue					R				219.62	18:38
	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			4.84
	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			7.68
	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			0.40	3.60
	28/2	Sat					R				246.12	20:48
	29/2	Sun	duurloop		14.69	1:13:15	dl I-II	10	12.03	0:04:59	260.81	22:01				154	172				14.69
wk 10	1/3	Mon					R				260.81	22:01	43	03:37
	2/3	Tue					R				260.81	22:01
	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
	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			4.15
	5/3	Fri					R				276.68	23:22
	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
	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			16.18
wk 11	8/3	Mon					R				303.52	25:39	46	03:46
	9/3	Tue					R				303.52	25:39
	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
	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
	12/3	Fri					R				327.36	27:31
	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
	3/6	Thu					R				754.52	63:26
	4/6	Fri					R				754.52	63:26
	5/6	Sat					R				754.52	63:26
	6/6	Sun					R				754.52	63:26
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
	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
	11/6	Fri					R				777.12	65:31
	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
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
	16/6	Wed					R				801.26	67:24
	17/6	Thu					R				801.26	67:24
	18/6	Fri					R				801.26	67:24
	19/6	Sat					R				801.26	67:24
	20/6	Sun					R				801.26	67:24
wk 26	21/6	Mon					R				801.26	67:24	0	00:00
	22/6	Tue					R				801.26	67:24
	23/6	Wed					R				801.26	67:24
	24/6	Thu					R				801.26	67:24
	25/6	Fri					R				801.26	67:24
	26/6	Sat					R				801.26	67:24
	27/6	Sun					R				801.26	67:24
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
	30/6	Wed					R				810.32	68:10
	1/7	Thu					R				810.32	68:10
	2/7	Fri					R				810.32	68:10
	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