Sunday Sep 7 |
 | duurloop (wisselduurloop) 1:18:41 [3] 19.5 km (4:02 / km) | |
| ahr:136 max:153 shoes: Nike Air Pegasus II |
| warm up, 3 x 17.30 min wedstrijdtempo 1/2 marathon met 5 min dl1 tussendoor. 4.5-5 km per 17.30u |
Thursday Sep 4 |
| orienteren (sprint) 40:00 [3] 7.5 km (5:20 / km) | |
| shoes: Mizuno Wave Rider10 |
| |
Wednesday Sep 3 |
| duurloop 50:00 [3] 9.5 km (5:16 / km) | |
| shoes: Nike Air Pegasus II |
| |
| orienteren race (1e sprintcup) 16:25 [3] 3 km (5:28 / km) | |
| shoes: Nike Air Streak |
| |
Tuesday Sep 2 |
| herstelloop 30:00 [1] 6.5 km (4:37 / km) | |
| shoes: Nike Air Pegasus II |
| |
| krachttraining 30:00 [3] | |
| |
| rompstabiliteit + benen |
Monday Sep 1 |
| interval 1:08:21 [3] 13.5 km (5:04 / km) | |
| ahr:122 max:158 shoes: Nike Air Pegasus II |
| dl1 5km, 3 x 4 x500m (1.45-1.40-1.35-1.30), 2,5km uitlopen.
(rust 1 min, serierust 2,5min)
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