Schema Oktober 2019
| Datum: | Trainer: | Groep: | Training: | Locatie: |
|---|---|---|---|---|
| Di 1 okt | Stephan | A | 4*1500 mtr P=500 | HCOB |
| Henk | B | 4*1500 mtr P=500 | HCOB | |
| Fred | C | 4*1000 mtr P=500 | HCOB | |
| Tom | D | 4*1000 mtr P=500 | HCOB | |
| Alex | Trailgroep | Trailtraining | HCOB | |
| Do 3 okt | Arthur | A/B/C | Fartlek, tempowisselingen | HCOB |
| Fred | D | Fartlek, tempowisselingen | HCOB | |
| Alex | krachttraining | Parkeergarage Station Elst | ||
| zat/zon | duurloopvorm | 5*2000 P = 1000 | ||
| Di 8 okt | Stephan | A | Heuveltraining | HCOB |
| Henk | B | Heuveltraining | HCOB | |
| Fred | C | Heuveltraining | HCOB | |
| Tom | D | Heuveltraining | HCOB | |
| Alex | Trailgroep | Trailtraining | HCOB | |
| Do 10 okt | Kai | A/B/C | 15*1 min P=2 min | HCOB |
| Fred | D | 15*1 min P=2 min | HCOB | |
| Alex | krachttraining | Parkeergarage Station Elst | ||
| zat/zon | duurloopvorm | 7*1000 P = 500 | ||
| Di 15 okt | Stephan | A | 10*2min P=2min | HCOB |
| Henk | B | 10*2min P=2min | HCOB | |
| Fred | C | 10*2min P=2min | HCOB | |
| Tom | D | 10*2min P=2min | HCOB | |
| Alex | Trailgroep | Trailtraining | HCOB | |
| Do 17 okt | Arthur | A/B/C | 1-2-3-4-5-6-2-2 Pauze 2 (laatstte twee snel) | HCOB |
| Fred | D | 1-2-3-4-5-6-2-2 Pauze 2 (laatstte twee snel) | HCOB | |
| Alex | krachttraining | Parkeergarage Station Elst | ||
| zat/zon | Duurloop | 5*1000 P = 1000 (1000 in racetempo 7H-loop; pauze 1 min/km langzamer) | ||
| zo 20 okt | Parklopen | |||
| Di 22 okt | Stephan | A | kracht | HCOB |
| Henk | B | kracht | HCOB | |
| Fred | C | kracht | HCOB | |
| Tom | D | kracht | HCOB | |
| Alex | Trailgroep | Trailtraining | HCOB | |
| Do 24 okt | Kai | A/B/C | wisselduurloop iedere 4min 30 sec snel | HCOB |
| Fred | D | wisselduurloop iedere 4min 30 sec snel | HCOB | |
| Alex | krachttraining | Parkeergarage Station Elst | ||
| zat/zon | Duurloopvorm | 20*4min DL1 P=30' DL3 | ||
| Di 29 okt | Stephan | A | ins&outs | HCOB |
| Henk | B | ins&outs | HCOB | |
| Fred | C | ins&outs | HCOB | |
| Tom | D | ins&outs | HCOB | |
| Alex | Trailgroep | Trailtraining | HCOB | |
| Do 31 okt | Arthur | A/B/C | Heuveltraining | HCOB |
| Fred | D | Heuveltraining | HCOB | |
| Alex | krachttraining | Parkeergarage Station Elst |
Het weekendprogramma is vooral bedoeld voor deelnemers aan de Zevenheuvelen. Ben je minder ambitieus, doe dan minder intervallen van dezelfde training.