4e training, lange duurloop
maart 2025
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24
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25
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26
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27
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28
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2
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4
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6
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8
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inlopen + [rec.gr. 8x] 10x (400m, 400m rust) + uitlopen |
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inlopen + [rec.gr. 2x 1000m, 3x 400m, 4x 200m ] 3x 1000m, 4x 400m, 5x 200m, 200m rust + uitlopen |
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inlopen + [rec.gr. 3x] 4x (2000m, 500m rust) + 4x (100m, 100m rust) + uitlopen |
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9
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11
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13
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15
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inlopen + [rec gr 2x 6-4-2 min] 2x (8-6-2 min, 2 min rust) + uitlopen |
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inlopen + [rec.gr. 8x] 10x (400m, 400m rust) + uitlopen |
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inlopen + 15x (200m, 200m rust) + uitlopen |
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16
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18
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20
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22
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inlopen + [rec gr 5x] 6x (1000m , 600m rust) + 6x (100m, 100m rust) + uitlopen |
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inlopen + [rec.gr. 4x] 5x (800m, 400m rust) + uitlopen |
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inlopen + [rec.gr. 10x] 12x (300m, 200m rust) + uitlopen |
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23
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25
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27
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29
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Inlopen + 10x 1 min , 15 sec rust + [rec.gr. 2x 1000m, 3x 400m ] 3x 1000m, 5x 400m, 200m rust + uitlopen |
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Creatieve vaartspel |
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inlopen + [rec.gr. 8x] 10x (400m, 400m rust) + uitlopen |
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30
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31
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1
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2
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3
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4
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5
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