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vault backup: 2025-11-22 12:48:36

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Vincent Verbruggen
2025-11-22 12:48:36 +01:00
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---
created: 2025-10-22 19:37
updated: 2025-10-22 19:38
---
Week 12
Track Repeats:
1.5 km @ Z2 WU → 8 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown
Long Run:
10 km @ Z3
---
Week 11
Track Repeats:
1.5 km @ Z2 WU → 5 × 800 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 3 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km cooldown
Long Run:
11 km @ Z3
---
Week 10
Track Repeats:
1.5 km @ Z2 WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown
Long Run:
13 km @ Z3
---
Week 9
Track Repeats:
1.5 km @ Z2 WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km cooldown
Long Run:
14 km @ Z3
---
Week 8
Track Repeats:
1.5 km @ Z2 WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown
Long Run:
16 km @ Z3
---
Week 7
Track Repeats:
1.5 km @ Z2 WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 8 km @ Z4 → 1.5 km cooldown
Long Run:
13 km @ Z3
---
Week 6
Track Repeats:
1.5 km @ Z2 WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown
Long Run:
16 km @ Z3
---
Week 5
Track Repeats:
1.5 km @ Z2 WU → 6 × 800 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km cooldown
Long Run:
13 km @ Z3
---
Week 4
Track Repeats:
1.5 km @ Z2 WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown
Long Run:
16 km @ Z3
---
Week 3
Track Repeats:
1.5 km @ Z2 WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 10 km @ Z4 → 1.5 km cooldown
Long Run:
13 km @ Z3
---
Week 2
Track Repeats:
1.5 km @ Z2 WU → 3 × 1600 (400 RI) @ Z4 → 1.5 km cooldown
Tempo Run:
1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown
Long Run:
11 km @ Z3
---
Week 1
Track Repeats:
1.5 km @ Z2 WU → 6 × 400 (400 RI) @ Z5 → 1.5 km cooldown
Tempo Run:
No warm-up / cooldown
Long Run:
10 km Race — Z4-Z5