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Obsidian-Vault/Running.md
Vincent Verbruggen fd37421245 Init
2025-10-25 20:11:21 +02:00

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created, updated
created updated
2025-10-22 19:37 2025-10-24 16:58

Training Schedule

Week Track Repeats Total Tempo Run Total Long Run
12 1.5 km @ Z2 WU → 8 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown 9.2 km 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown 8 km 10 km @ Z3
11 1.5 km @ Z2 WU → 5 × 800 (400 RI) @ Z4 → 1.5 km cooldown 9 km 1.5 km @ Z2 WU → 3 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km cooldown 10.5 km 11 km @ Z3
10 1.5 km @ Z2 WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km cooldown 9.2 km 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown 9.5 km 13 km @ Z3
9 1.5 km @ Z2 WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km cooldown 9.2 km 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 13.5 km 14 km @ Z3
8 1.5 km @ Z2 WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km cooldown 9 km 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown 9.5 km 16 km @ Z3
7 1.5 km @ Z2 WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km cooldown 9 km 1.5 km @ Z2 WU → 8 km @ Z4 → 1.5 km cooldown 11 km 13 km @ Z3
6 1.5 km @ Z2 WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown 10 km 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown 9.5 km 16 km @ Z3
5 1.5 km @ Z2 WU → 6 × 800 (400 RI) @ Z4 → 1.5 km cooldown 9.8 km 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 12 km 13 km @ Z3
4 1.5 km @ Z2 WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km cooldown 9.8 km 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown 8 km 16 km @ Z3
3 1.5 km @ Z2 WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km cooldown 10 km 1.5 km @ Z2 WU → 10 km @ Z4 → 1.5 km cooldown 13 km 13 km @ Z3
2 1.5 km @ Z2 WU → 3 × 1600 (400 RI) @ Z4 → 1.5 km cooldown 9.8 km 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown 8 km 11 km @ Z3
1 1.5 km @ Z2 WU → 6 × 400 (400 RI) @ Z5 → 1.5 km cooldown 7.4 km No warm-up / cooldown - 10 km Race — Z4-Z5

Courses

  • 7.2 km - Over the train tracks
  • 9.0 km - Tracks, N212, Achterbos
  • 9.2 km - Cycling lane to work and back over the N201
  • 10.3 km - Tracks, Mijdrecht, Dwarsweg
  • 10.3 km - Tracks, Work, N201
  • 11.3 km - Over the train tracks and back over the N201
  • 12 km - Tracks, Mijdrecht, back over N201
  • 14.3 km - Tracks, dike, tracks, Waverveen
  • 16.3 km - Tracks, dike, tracks, Hoflane, N201, Waverveen
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