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Training Log Archive: Klaas

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  wandelen5 23:00:00 193.99(8.4/h) 312.2(13.6/h)
  Hardlopen14 13:29:08 69.96(11:34) 112.59(7:11) 416
  Fietsen4 8:25:00 88.34(10.5/h) 142.17(16.9/h) 529
  Orientering1 2:43:26 8.9(18:22) 14.32(11:25) 28
  zwemmen3 50:00 1.18(42:21) 1.9(26:19)
  Total26 48:27:34 362.37(8:01) 583.18(4:59) 973
  [1-5]26 47:21:15

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Wednesday Jul 31, 2013 #

8 AM

Hardlopen 1:14:11 intensity: (50 @0) + (35:28 @1) + (15:44 @2) + (3:21 @3) + (3:34 @4) + (15:14 @5) 10.49 km (7:04 / km) +18m 7:01 / km
ahr:126 max:165 shoes: Ascics Gel Nimbus 14

5 x 1000 P 4'
4 PM

Fietsen 35:00 [1] 10.0 km (17.1 kph)
shoes: Santos travelmaster 2.6 alu

Tuesday Jul 30, 2013 #

Note
(rest day)

Monday Jul 29, 2013 #

9 AM

Hardlopen 28:01 intensity: (1:12 @0) + (17:50 @1) + (8:59 @2) 4.47 km (6:16 / km) +3m 6:14 / km
ahr:113 max:126 shoes: Ascics Gel Nimbus 14

een dag in de auto hangen is beroerd voor de vorm...; doel was om verder, harder en langer te lopen.
niet gelukt dus, morgen beter?

Sunday Jul 28, 2013 #

Note
(rest day)

reisdag: Limoges - Steenwijk

Saturday Jul 27, 2013 #

8 AM

Hardlopen 52:46 intensity: (3:52 @0) + (33:07 @1) + (8:12 @2) + (4:43 @3) + (2:52 @4) 6.68 km (7:54 / km) +42m 7:40 / km
ahr:117 max:152 shoes: Ascics Gel Nimbus 14

16 x 30" P 1-2'

Friday Jul 26, 2013 #

9 AM

Hardlopen 51:51 intensity: (5:30 @0) + (20:20 @1) + (13:10 @2) + (3:58 @3) + (4:31 @4) + (4:22 @5) 7.26 km (7:09 / km) +46m 6:56 / km
ahr:124 max:158 shoes: Ascics Gel Nimbus 14

6 x 3' P 2'
Weer iets te snel...

Thursday Jul 25, 2013 #

3 PM

zwemmen 20:00 [2] 0.75 km (26:40 / km)

BC duur, in buitenwater

Wednesday Jul 24, 2013 #

8 AM

Hardlopen 51:53 intensity: (2:13 @0) + (33:52 @1) + (8:49 @2) + (2:54 @3) + (3:36 @4) + (29 @5) 6.26 km (8:17 / km) +29m 8:06 / km
ahr:118 max:155 shoes: Ascics Gel Nimbus 14

12 x 30" P1'30"

Tuesday Jul 23, 2013 #

8 AM

Hardlopen 59:16 intensity: (4:23 @0) + (39:36 @1) + (8:17 @2) + (3:17 @3) + (3:26 @4) + (17 @5) 7.59 km (7:48 / km) +62m 7:30 / km
ahr:116 max:154 shoes: Ascics Gel Nimbus 14

10 x 1' P 2'
lastig om niet te snel te gaan....

Monday Jul 22, 2013 #

4 PM

Fietsen 1:20:00 [2] 26.17 km (19.6 kph) +379m
ahr:109 max:140 shoes: Santos travelmaster 2.6 alu

verkenningsrondje vanaf de camping.

Sunday Jul 21, 2013 #

9 AM

Hardlopen 1:24:27 intensity: (5:02 @0) + (28:50 @1) + (31:18 @2) + (6:05 @3) + (5:39 @4) + (7:33 @5) 11.36 km (7:26 / km) +66m 7:14 / km
ahr:128 max:172 shoes: Ascics Gel Nimbus 14

Vaartspel, intensief.

Saturday Jul 20, 2013 #

8 AM

Hardlopen 58:32 intensity: (16:12 @0) + (1:17 @1) + (12:53 @2) + (20:22 @3) + (5:18 @4) + (2:30 @5) 9.87 km (5:56 / km) +28m 5:51 / km
ahr:139 max:160 shoes: Ascics Gel Nimbus 14

wisselduur, elke 5 minuten 30" versneld

Friday Jul 19, 2013 #

zwemmen 15:00 [2] 0.75 km (20:00 / km)

BC duur

Fietsen 2:30:00 [1] 37.0 km (14.8 kph) +150m
shoes: Santos travelmaster 2.6 alu

tochtje rond Bayeux met Hedwig

Thursday Jul 18, 2013 #

9 AM

Hardlopen 1:19:00 [3] 10.7 km (7:23 / km)
shoes: Ascics Gel Nimbus 14

4 x 1000 m in 4'29"- "4'35"

Wednesday Jul 17, 2013 #

zwemmen 15:00 [2] 0.4 km (37:30 / km)

BC, intervallen

Tuesday Jul 16, 2013 #

8 AM

Hardlopen 1:01:01 intensity: (1:57 @0) + (31:35 @1) + (20:10 @2) + (3:16 @3) + (2:21 @4) + (1:42 @5) 8.07 km (7:33 / km) +36m 7:24 / km
ahr:119 max:160 shoes: Ascics Gel Nimbus 14

10 x 1'P 2'
eerste 3 en de laatste met Hedwig

Monday Jul 15, 2013 #

8 AM

Hardlopen 1:03:51 intensity: (1:38 @0) + (39:37 @1) + (17:32 @2) + (5:04 @3) 8.17 km (7:49 / km) +66m 7:31 / km
ahr:117 max:142 shoes: Ascics Gel Nimbus 14

5 x 4'P 3' met Hedwig

Sunday Jul 14, 2013 #

Note
(rest day)

reisdag naar Normandie

Saturday Jul 13, 2013 #

10 AM

Hardlopen 47:00 [3] 6.5 km (7:14 / km)
shoes: Ascics Gel Nimbus 14

Vandaag gestart met de souplessemethode Verheul/Lok:
http://www.bblopers.nl/zo-trainen-wij/hoe-trainen-...
12 x 30" ext. int.
3 x 1' ext. int.
De concurentie is bij deze gewaarschuwd...;)
C • souplesse 5

Friday Jul 12, 2013 #

Note
(rest day)

stukje middelbaar gefietst....

Thursday Jul 11, 2013 #

10 AM

Orientering 1:43:38 intensity: (14:11 @0) + (38:42 @1) + (17:54 @2) + (16:38 @3) + (14:42 @4) + (1:31 @5) 9.32 km (11:07 / km) +25m 10:58 / km
ahr:124 max:154

Check postplaatsen etappe 1 Drenthe 3 days nav de feedback van Geke.
Samen met Koen.

Orientering 59:48 intensity: (6:01 @0) + (10:06 @1) + (28:12 @2) + (14:14 @3) + (1:15 @4) 5.0 km (11:58 / km) +3m 11:56 / km
ahr:128 max:148

Met Koen enkele postplaatsen etappe 3 Drenthe 3 days (Dieverzand) aangelopen.
Super mooi gebied!

Wednesday Jul 10, 2013 #

Note
(rest day)

Tuesday Jul 9, 2013 #

wandelen 5:30:00 [2] 236.0 km (42.9 kph)

Twentepad: Oldenzaal - Almelo

Monday Jul 8, 2013 #

wandelen 4:00:00 [2] 18.0 km (4.5 kph)

Twentepad: Beuningen - Oldenzaal

Sunday Jul 7, 2013 #

Fietsen 4:00:00 [1] 69.0 km (17.3 kph)

Dagje recreatief trappen door NO Twente, op een huurfiets met Hedwig.
Prachtige dag!

Saturday Jul 6, 2013 #

wandelen 3:30:00 [2] 15.0 km (4.3 kph)

Twentepad: Ootmarsum - Beuningen

Friday Jul 5, 2013 #

wandelen 6:00:00 [2] 24.5 km (4.1 kph)

Twentepad: Tubbergen - Ootmarsum

Thursday Jul 4, 2013 #

wandelen 4:00:00 [2] 18.7 km (4.7 kph)

Twentepad: Almelo - Tubbergen

Wednesday Jul 3, 2013 #

9 AM

Hardlopen 36:18 intensity: (1:44 @0) + (7:46 @1) + (4:08 @2) + (10:47 @3) + (3:52 @4) + (8:01 @5) 6.18 km (5:52 / km) +3m 5:51 / km
ahr:136 max:162 shoes: Ascics Gel Nimbus 14

Duurloopje, 1e deel met Hedwig.
Warm en benauwd weer.

Tuesday Jul 2, 2013 #

10 AM

Hardlopen 1:01:01 intensity: (1:34 @0) + (27:18 @1) + (31:28 @2) + (41 @3) 8.99 km (6:47 / km) +17m 6:43 / km
ahr:118 max:142 shoes: Ascics Gel Nimbus 14

Met Hedwig rond de Woldberg.

Monday Jul 1, 2013 #

Note
(rest day)

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