2. | Mon 30-10 | Tue 31-10Kort Baan |
6x |
|
1x |
40 |
80% |
1x |
60 |
90% |
1x |
40 |
80% |
p2x20'' sp6 |
Kort 2 Baan |
6x |
|
1x |
40 |
80% |
1x |
60 |
90% |
1x |
40 |
80% |
p2x20'' sp6 |
Lang |
1x |
3x |
180 |
55% |
1x |
4x |
160 |
60% |
1x |
5x |
120 |
65% |
p40'',60'',90''' sp6,8 |
Lang Baan |
1x |
2x |
180 |
55% |
1x |
3x |
160 |
60% |
1x |
4x |
120 |
65% |
p40'',60'',90''' sp6,8 |
| Wed 01-11 | Thu 02-11Lang Baan |
4x |
|
2x |
300 |
55% |
1x |
200 |
55% |
p90'' sp5,6,8 |
Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
200 |
55% |
1x |
100 |
55% |
p90'' sp5,6,8 |
Kort Baan |
5x |
|
1x |
100 |
65% |
1x |
80 |
70% |
1x |
60 |
75% |
1x |
40 |
80% |
p20''/40m sp5,6,8 |
| Fri 03-11 | Sat 04-11 | Sun 05-11 |
3. | Mon 06-11 | Tue 07-11Kort Baan |
1x |
6x |
40 vlgnd. |
90% |
1x |
6x |
30 st .st. |
90% |
1x |
2x |
120 |
95% |
p2', 1'30, 6 sp6 |
Lang Baan |
1x |
5x |
60 vlng. |
90% |
1x |
5x |
60 st.st |
90% |
1x |
2x |
150 |
95% |
p2', 1'30, 6 sp6 |
| Wed 08-11 | Thu 09-11 | Fri 10-11 | Sat 11-11 | Sun 12-11 |
1. | Mon 13-11Emese Baan |
3x |
|
1x |
300 |
55% |
1x |
250 |
60% |
1x |
200 |
65% |
p3 sp6 |
| Tue 14-11Lang Baan |
3x |
|
1x |
400 |
54% |
1x |
300 |
56% |
1x |
200 |
60% |
1x |
100 |
70% |
p1' sp3' |
| Wed 15-11 | Thu 16-11 | Fri 17-11 | Sat 18-11 | Sun 19-11 |
2. | Mon 20-11Kees Baan |
Legpress |
4x12x60% |
Lunge Squat |
3x10x60% pk |
|
| Tue 21-11Lang Baan |
3x |
|
1x |
240 |
57% |
1x |
200 |
55% |
1x |
160 |
52% |
1x |
120 |
49% |
p60'' sp6' |
Lang Baan |
3x |
|
1x |
240 |
57% |
1x |
210 |
56% |
1x |
180 |
54% |
1x |
150 |
52% |
1x |
120 |
50% |
p60'' sp6' |
| Wed 22-11 | Thu 23-11Lang Baan |
1x |
1x |
400 |
54% |
1x |
1x |
600 |
60% |
1x |
1x |
300 |
56% |
1x |
1x |
600 |
60% |
1x |
1x |
400 |
54% |
p3'-4' |
Lang Baan |
1x |
1x |
300 |
54% |
1x |
1x |
500 |
60% |
1x |
1x |
300 |
54% |
1x |
1x |
500 |
60% |
1x |
1x |
300 |
54% |
p4' |
| Fri 24-11 | Sat 25-11 | Sun 26-11 |
3. | Mon 27-11 | Tue 28-11Kort Baan |
4x |
|
1x |
60 |
90% |
1x |
50 |
90% |
1x |
40 |
90% |
1x |
30 |
90% |
1x |
20 |
90% |
p20m sp6' |
| Wed 29-11 | Thu 30-11Lang Baan |
6x |
|
1x |
200 |
64% |
1x |
200 |
64% |
p35'' sp3' |
| Fri 01-12 | Sat 02-12 | Sun 03-12 |