Trainingsschema Loopgroep AV ’34
30 september - 3 januari 2020
| Week | datum | dag | Baan/ duur | Intensiteit | Omvang / duur |
Programma |
| 40 | 30-sep | Ma | B | R (zone 1-2) |
27 min (37) |
3 x (2 min Z2 + 3 min Z2 + 4 min Z2) 1 min R, serie 2 min R + Coopertest 12 min (herkansing) |
| 2-okt | Wo | D | 60 min | Duurloop in bos | ||
| 4-okt | Vr | B | 20 min (26) |
2x5 min Z2 + 2x5min Z1 2min R |
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| 6-okt | Zo | W | HOGE VELUWELOOP + Wadlopen AV'34 Ameland |
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| 41 | 7-okt | Ma | B | R / Herstel (zone 1-2) |
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| 9-okt | Wo | D | 60 min | Duurloop in bos/wijk | ||
| 11-okt | Vr | B | 36 min (37) |
2 x 12 min Z1 + 1 x 12 min Z2 0,5 min R |
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| 13-okt | Zo | W | Isokin Orderbostrail | |||
| 42 | 14-okt | Ma | B | M (zone 2) |
35 min (39,5) |
7 x 5 min Z2 0:45 min R |
| 16-okt | Wo | D | 60 min | Duurloop in wijk | ||
| 18-okt | Vr | B | 40 min (43) |
3 x 10 min Z2 + 1 x 10 min Z3 1 min R |
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| 43 | 21-okt | Ma | B | T (zone 3-4) |
36 min (38) |
3 x 12 min Z3 2 min R |
| 23-okt | Wo | D | 60 min | Duurloop in wijk | ||
| 25-okt | Vr | B | 24 min (35) |
4 x 4 min Z3 + 4 x 2 min Z4 2 min R / 1 min R |
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| 44 | 28-okt | Ma | B | R (zone 1-2) |
30 min (30,5) |
1 x 15 min Z1 + 1 x 15 min Z2 0,5 min R |
| 30-okt | Wo | D | 60 min | Duurloop in wijk - Wintertijd |
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| 1-nov | Vr | B | 30 min (40) |
5 x 3min Z2 + 5 x 3min Z1 1 min R |
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| 45 | 4-nov | Ma | B | M (zone 2) |
35 min (41) |
7 x 5 min, afwisselend Z2 en Z3 1 min R |
| 6-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 8-nov | Vr | B | 40 min (43) |
3 x 10 min Z2 + 1 x 10 min Z3 1 min R |
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| 46 | 11-nov | Ma | B | T (zone 3-4) |
36 min (40) |
3 x 12 min Z3 2 min R |
| 13-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 15-nov | Vr | B | 35 min (39) |
5x7 min Z3 1 min R |
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| 47 | 18-nov | Ma | B | R (zone 1-2) |
32 min (35) |
1 x 8 min Z1 + 3 x 8min Z2 1 min R |
| 20-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 22-nov | Vr | B | 30 min (32) |
3 x 10 min Z2 1 min R |
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| 48 | 25-nov | Ma | B | M (zone 2) |
30 min (34) |
5x6min Z2 1 min R |
| 27-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 29-nov | Vr | B | 25 min (29) |
2 x 5 min Z3 + 3 x 5 min Z2 1 min R |
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| 49 | 2-dec | Ma | B | T (zone 3-4) |
27 min (37) |
3 x (2 min Z2 + 3 min Z3 + 4 min Z4) 1 min R, 2 min SP |
| 4-dec | Wo | D | 60 min | Duurloop in wijk | ||
| 6-dec | Vr | B | 30 min | Dobbelsteenloop | ||
| 50 | 9-dec | Ma | B | R (zone 1-2) |
25 min (29) |
5 x 5 min (4 passen in-4 passen uit) 1 min R Concentreren op de ademhaling |
| 11-dec | Wo | D | 60 min | Duurloop in wijk | ||
| 13-dec | Vr | B | 40 min (47) |
4 x (8 min Z1 + 2 min Z2) 1 min R |
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| 51 | 16-dec | Ma | B | M (zone 2) |
35 min (43) |
5 x 7 min Z2 1 min R (2 min R) |
| 18-dec | Wo | D | 60 min | Duurloop in wijk Lichtjesloop vanuit Malkenschoten (Dubbelbeek) |
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| 20-dec | Vr | B | 36 min (42) |
9 X 4 min Z2 4 x 1 min R + 4 x 0,5 min R |
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| 52 | 23-dec | Ma | B | T (zone 3-4) |
30 min (40) |
2 x 5 min Z3 + 4 x 5 min Z4 2 min R |
| 25-dec | Wo | D | * * K E R S T ** (geen training) | |||
| Do | w | Wim van Beek loop SC Klarenbeek |
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| 27-dec | Vr | B | 20 min (33:40) |
3 x (10 x ( 40 sec T + 20 sec R ) 2:20 min SP |
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| 1 | 30-dec | Ma | B | R (zone 1-2) |
30 min (39) |
5 x 3 min Z2 + 5 x 3 min Z1 1 min R |
| 1-jan | Wo | D | * * Nieuwjaarsdag ** (geen training) | |||
| 3-jan | Vr | B | 28 min (38 min) |
2 x (2 min Z1 + 3 min Z2 + 4 min Z1 + 3 min Z2 + 2 min Z1) 1 min R, 2 min SP |
