Sind 1 augustus 2011 heb ik besloten om zover ik kan elke dag een stuk hard te lopen. Hier is het trainingsoverzicht in chronologische volgorde.
Overigens, mijn geschatte hartslagen en richttijden voor diverse afstanden zijn:
- 10 km – 163 bpm
- ½ mar –
155156 bpm
8 % trager tempo dan 10 km, 2,11 maal langer - mar – 142 bpm
twee maal tijd voor ½ mar, plus 30 minuten
Mijn hartslag in rust is ongeveer 50 bpm.
Na elke week staan geschatte tijden voor wedstrijden over 10 km, een halve marathon en een marathon, gebaseerd op de trainingsresultaten van die week. Dit is een ruwe aanwijzing voor de progressie.
01 aug 12,12 km in 1u:30m:01s 7:26 min/km 132 bpm
02 aug 11,99 km in 1u:42m:09s 8:31 min/km 143 bpm
03 aug 12,30 km in 1u:30m:02s 7:19 min/km 134 bpm
04 aug 12,01 km in 1u:37m:29s 8:07 min/km 133 bpm
05 aug 12,92 km in 1u:30m:01s 6:58 min/km 138 bpm
06 aug 17,00 km in 2u:04m:09s 7:18 min/km 127 bpm
07 aug 13,76 km in 1u:30m:02s 6:33 min/km 141 bpm
week 92,10 km in 11u:23m:53s 7:26 min/km 135 bpm
10 km – 55m:55s; ½ mar – 2u:07m; mar – 4u:44m
08 aug 14,10 km in 1u:40m:01s 7:06 min/km 130 bpm
09 aug 14,06 km in 1u:50m:54s 7:53 min/km 125 bpm
10 aug 14,88 km in 1u:40m:02s 6:43 min/km 136 bpm
11 aug 14,25 km in 2u:01m:30s 8:32 min/km 130 bpm
12 aug 14,77 km in 1u:40m:04s 6:46 min/km 138 bpm
13 aug 20,00 km in 2u:24m:56s 7:15 min/km 128 bpm
14 aug 14,32 km in 1u:40m:02s 6:59 min/km 137 bpm
week 106,38 km in 12u:57m:29s 7:13 min/km 132 bpm
10 km – 52m:22s; ½ mar – 1u:59m; mar – 4u:31m
15 aug 14,40 km in 1u:45m:02s 7:18 min/km 130 bpm
16 aug 15,74 km in 1u:46m:02s 6:44 min/km 143 bpm
17 aug 21,09 km in 3u:09m:18s 8:59 min/km 113 bpm
18 aug 15,00 km in 1u:33m:48s 6:15 min/km 149 bpm
19 aug 16,33 km in 1u:45m:02s 6:26 min/km 139 bpm
20 aug 16,64 km in 1u:45m:01s 6:19 min/km 142 bpm
21 aug rust
week 99,20 km in 11u:44m:13s 7:06 min/km 133 bpm
10 km – 52m:09s; ½ mar – 1u:58m; mar – 4u:30m
22 aug rust
23 aug 10,00 km in 0u:51m:15s 5:08 min/km 157 bpm *wedstr*
24 aug 17,06 km in 1u:56m:38s 6:50 min/km 130 bpm
25 aug 16,01 km in 1u:35m:48s 5:59 min/km 142 bpm
26 aug 17,07 km in 1u:50m:01s 6:27 min/km 137 bpm
27 aug 23,00 km in 2u:34m:31s 6:43 min/km 132 bpm
28 aug 16,92 km in 1u:50m:01s 6:30 min/km 134 bpm
week 100,06 km in 10u:38m:14s 6:23 min/km 136 bpm
10 km – 48m:35s; ½ mar – 1u:50m; mar – 4u:12m
29 aug 17,09 km in 1u:55m:01s 6:44 min/km 130 bpm
30 aug 05,30 km in 0u:38m:38s 6:43 min/km 142 bpm
31 aug 18,49 km in 1u:55m:03s 6:13 min/km 138 bpm
01 sep 07,03 km in 0u:43m:05s 6:08 min/km 140 bpm
02 sep 17,28 km in 1u:55m:03s 6:39 min/km 139 bpm
03 sep 24,20 km in 2u:46m:11s 6:52 min/km 127 bpm
04 sep 18,80 km in 1u:57m:19s 6:14 min/km 141 bpm
week 108,19 km in 11u:50m:20s 6:44 min/km 135 bpm
10 km – 50m:39s; ½ mar – 1u:55m; mar – 4u:23m
05 sep 21,30 km in 2u:18m:08s 6:29 min/km 135 bpm
06 sep 07,72 km in 0u:47m:01s 6:05 min/km 136 bpm
07 sep 21,19 km in 2u:04m:22s 5:52 min/km 142 bpm
08 sep 10,25 km in 1u:24m:26s 8:14 min/km 130 bpm
09 sep 21,10 km in 2u:02m:53s 5:49 min/km 147 bpm
10 sep 26,49 km in 3u:05m:46s 7:01 min/km 130 bpm
11 sep 18,70 km in 1u:57m:07s 6:16 min/km 140 bpm
week 126,75 km in 13u:39m:43s 6:28 min/km 137 bpm
10 km – 49m:47s; ½ mar – 1u:53m; mar – 4u:18m
12 sep 19,48 km in 2u:01m:08s 6:13 min/km 132 bpm
13 sep 09,53 km in 1u:17m:03s 8:05 min/km 120 bpm
14 sep 21,71 km in 2u:13m:12s 6:08 min/km 135 bpm
15 sep 11,82 km in 1u:23m:24s 7:03 min/km 132 bpm
16 sep 21,56 km in 2u:09m:30s 6:00 min/km 139 bpm
17 sep 27,20 km in 2u:56m:25s 6:29 min/km 133 bpm
18 sep 19,31 km in 1u:58m:21s 6:08 min/km 136 bpm
week 130,61 km in 13u:59m:03s 6:25 min/km 133 bpm
10 km – 47m:08s; ½ mar – 1u:47m; mar – 4u:04m
19 sep 20,17 km in 1u:59m:48s 5:56 min/km 136 bpm
20 sep 13,29 km in 1u:25m:21s 6:25 min/km 135 bpm
21 sep 20,56 km in 2u:03m:12s 6:00 min/km 136 bpm
22 sep 06,34 km in 0u:40m:43s 6:34 min/km 125 bpm
23 sep 04,07 km in 0u:28m:57s 7:07 min/km 124 bpm
24 sep 30,28 km in 3u:13m:11s 6:23 min/km 136 bpm
25 sep 09,72 km in 0u:47m:22s 4:52 min/km 154 bpm *wedstr*
week 104,33 km in 10u:38m:34s 6:07 min/km 136 bpm
10 km – 46m:33s; ½ mar – 1u:46m; mar – 4u:01m
26 sep 21.53 km in 1u:59m:12s 5:32 min/km 145 bpm
27 sep 09,79 km in 1u:03m:41s 6:30 min/km 135 bpm
28 sep 21,11 km in 2u:11m:51s 6;15 min/km 137 bpm
29 sep 06,25 km in 0u:38m:57s 6:14 min/km 127 bpm
30 sep 04,01 km in 0u:27m:03s 6:45 min/km 123 bpm
01 okt rust
02 okt 21,37 km in 1u:47m:19s 5:01 min/km 153 bpm *wedstr*
week 84,06 km in 8u:08m:03s 5:48 min/km 141 bpm
10 km – 46m:42s; ½ mar – 1u:46m; mar – 4u:02m
03 okt 15,68 km in 1u:30m:37s 5:47 min/km 136 bpm
04 okt 08,15 km in 0u:59m:16s 7:16 min/km 125 bpm
05 okt 14,35 km in 1u:22m:58s 5:47 min/km 137 bpm
06 okt 08,61 km in 0u:51m:27s 5:59 min/km 127 bpm
07 okt rust
08 okt rust
09 okt 21,26 km in 1u:42m:54s 4:50 min/km 154 bpm *wedstr*
week 68,05 km in 6u:27m:12s 5:41 min/km 138 bpm
10 km – 44m:16s; ½ mar – 1u:41m; mar – 3u:49m
10 okt 13,37 km in 1u:18m:45s 5:53 min/km 138 bpm
11 okt 12,29 km in 1u:16m:21s 6:13 min/km 139 bpm
12 okt verplichte rust (herstel blessure)
13 okt 08,79 km in 1u:19m:13s 9:01 min/km 119 bpm
14 okt 14,19 km in 1u:26m:00s 6:04 min/km 133 bpm
15 okt rust
16 okt 21,36 km in 1u:43m:42s 4:51 min/km 154 bpm *wedstr*
week 70,00 km in 7u:04m:01s 6:03 min/km 138 bpm
10 km – 47m:07s; ½ mar – 1u:47m; mar – 4u:04m
17 okt 10,02 km in 0u:51m:30s 5:08 min/km 146 bpm
18 okt 14,07 km in 1u:59m:48s 8:31 min/km 117 bpm
19 okt 21,08 km in 1u:59m:31s 5:40 min/km 141 bpm
20 okt 10,95 km in 1u:18m:00s 7:07 min/km 129 bpm
21 okt 03,70 km in 0u:23m:43s 6:25 min/km 125 bpm
21 okt 12,37 km in 1u:11m:32s 5:47 min/km 135 bpm
22 okt 30,02 km in 3u:00m:06s 6:00 min/km 133 bpm
23 okt 10,28 km in 0u:57m:04s 5:33 min/km 145 bpm
week 112,49 km in 10u:42m:14s 5:43 min/km 137 bpm
10 km – 44m:01s; ½ mar – 1u:40m; mar – 3u:48m
25 okt 10,68 km in 1u:12m:53s 6:49 min/km 131 bpm
27 okt 11,06 km in 1u:19m:07s 7:09 min/km 127 bpm
30 okt 21,26 km in 1u:42m:39s 4:50 min/km 156 bpm *wedstr*
week 43,00 km in 4u:14m:39s 5:55 min/km 140 bpm
10 km – 47m:07s; ½ mar – 1u:46m; mar – 4u:02m
01 nov 13,42 km in 1u:32m:12s 6:52 min/km 135 bpm
02 nov 17,06 km in 1u:40m:28s 5:53 min/km 136 bpm
03 nov 11,07 km in 1u:32m:00s 8:19 min/km 116 bpm
week 41,55 km in 4u:44m:40s 6:51 min/km 129 bpm
10 km – 47m:53s; ½ mar – 1u:48m; mar – 4u:05m
08 nov 14,46 km in 1u:43m:55s 7:11 min/km 138 bpm
09 nov 17,46 km in 1u:42m:25s 5:52 min/km 156 bpm
10 nov 15,19 km in 1u:33m:27s 6:09 min/km 141 bpm
week 44,11 km in 4u:59m:47s 6:48 min/km 145 bpm
10 km – 57m:10s; ½ mar – 2u:09m; mar – 4u:47m
15 nov 14,56 km in 1u:31m:04s 6:15 min/km 141 bpm
16 nov 18,02 km in 1u:53m:13s 6:17 min/km
17 nov 12,26 km in 1u:28m:38s 7:14 min/km 128 bpm
week 44,84 km in 4u:43m:25s 6:33 min/km
22 nov 12,11 km in 1u:20m:28s 6:39 min/km 136 bpm
23 nov 17,97 km in 1u:49m:21s 6:05 min/km 142 bpm
24 nov 14,19 km in 1u:24m:52s 5:59 min/km 141 bpm
week 44,27 km in 4u:34m:41s 6:12 min/km 140 bpm
10 km – 49m:23s; ½ mar – 1u:51m; mar – 4u:08m
28 nov 21,56 km in 1u:59m:28s 5:32 min/km 145 bpm
29 nov 13,52 km in 1u:23m:20s 6:10 min/km
01 dec 13,82 km in 1u:32m:46s 6:43 min/km 139 bpm
week 48,90 km in 4u:55m:34s 6:03 min/km
06 dec 10.26 km in 1u:07m:45s 6:36 min/km 137 bpm
08 dec 23,87 km in 2u:31m:23s 6:20 min/km 142 bpm
10 dec 21,15 km in 2u:03m:05s 5:49 min/km 146 bpm
11 dec 15,67 km in 1u:33m:17s 5:57 min/km 143 bpm
week 70,95 km in 7u:15m:30s 6:08 min/km 143 bpm
10 km – 50m:29s; ½ mar – 1u:54m; mar – 4u:22m
13 dec 17,17 km in 1u:39m:42s 5:48 min/km 143 bpm
15 dec 23,60 km in 2u:23m:22s 6:04 min/km 146 bpm
17 dec 19,00 km in 1u:49m:26s 5:46 min/km 142 bpm
week 59,77 km in 5u:52m:30s 5:54 min/km 144 bpm
10 km – 49:05s; ½ mar – 1u:50m; mar – 4u:14m
19 dec 17,84 km in 1u:36m:02s 5:23 min/km 147 bpm
20 dec 19,37 km in 1u:55m:53s 5:59 min/km 144 bpm
21 dec 21,24 km in 2u:01m:14s 5:42 min/km 141 bpm
22 dec 11,24 km in 1u:20m:01s 7:07 min/km 129 bpm
week 69,69 km in 6u:53m:01s 5:56 min/km 141 bpm
10 km – 47:47s; ½ mar – 1u:47m; mar – 4u:08m
27 dec 20,98 km in 2u:14m:55s 6:26 min/km 144 bpm
28 dec 15,00 km in 1u:22m:52s 5:31 min/km 146 bpm
29 dec 22,73 km in 2u:19m:32s 6:08 min/km 145 bpm
30 dec 10,01 km in 0u:52m:25s 5:14 min/km 148 bpm
week 68,72 km in 6u:49m:44s 5:58 min/km 145 bpm
10 km – 50:10s; ½ mar – 1u:53m; mar – 4u:20m
Stok achter de deur 