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Postby runner » Tue Jul 05, 2005 8:40 pm

monday
abbs / arms
10 x 400 mtr in +/- 80 s
1x 1000 mtr in 3.11 m
Last edited by runner on Fri Aug 01, 2014 6:12 am, edited 46 times in total.
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2011 new year new goals

Postby runner » Wed Jul 06, 2005 9:26 pm

wednesday
abbs arms

1x 5m hour tempo
5x 1m extensive
1x 5m hour tempo
5x 1m extensive
Last edited by runner on Wed Jan 26, 2011 7:28 am, edited 1 time in total.
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Postby ultra_whippet » Thu Jul 07, 2005 9:08 am

Nice to see you starting a log. Do you follow a training program or just do what you feel like?
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Postby runner » Sun Jul 10, 2005 6:50 am

I do follow the KB training method.

My program is at www.phanos.org (trainingen, Mila, zomer) don't know if it's all uderstandable (some Dutch and short forms)

it's a few week routine. I start with a relaxed week and should build up.. but sometimes my trainer makes some special programs.

saturday

jost power training..

legg press
up to 140 kilo's (my weight is 63)
i don't know all the names of the excersices, but did some for my abbs, my arms my hips, and my back.
arms up to 50
weights from 20 to 50

today i will do a long relaxed run, to be able to train good tomorrow
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Postby runner » Sun Jul 10, 2005 3:52 pm

the run this morning was nice. a litle warm, but good. I run with a friend besides the river Amstel, and we passed the Ooster park..

lasted arout 50 minutes..
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Postby runner » Tue Jul 12, 2005 7:40 am

some abbs and arms, back and hip ex.

10x 150mtrs
(27s) followed by 50 meters rolling true (15 s) (so 150, 50 ,150 for 2000 mtrs)

after a big break.

followed by a 600 mtr in 1500mtr race speed. (200mtr time 37s)
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Postby runner » Wed Jul 13, 2005 8:43 pm

wednesday.

abbs arms etc..

6x 3 m with 1m break (pretty high speed 3000 mtr speed)

8 x 20s fast cordinated running with accents on pendel, knees on arms,...
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Postby runner » Fri Jul 15, 2005 5:42 pm

friday:

40 minutes at moderate speed..
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Postby runner » Sun Jul 17, 2005 8:07 am

sathurday:

8x 200 extensive should be in 35s (5x to fast 33 the first 39 and one in 35 one in 34)

2 x 200 intensive first 29.76 second 28.44

some abb and arm training...
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Postby runner » Mon Jul 18, 2005 8:56 pm

monday:

abbs arms

100 16.72 s p 1m
200 36.20 s p 2m
300 55.44 s p 3m
400 1:14.01 m:s p 4m
500 1:32.35 m:s p 5m
600 1:48.96 m:s p 6m
700 2:09.75 m:s

pretty hard training.. for me
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Postby runner » Wed Jul 20, 2005 9:07 pm

wednesday:

abbs arms

long warming up

3x 5x 70s p50s sery break 2m

pretty fast.. but tried to focus on my technic..
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Postby runner » Thu Jul 21, 2005 6:16 pm

thursday:

swimming.. 1.5 hour..

did not count just did it slowly and without any plann..

i cann't say it's not a cardio sport.. it felt good.. after some time without swimming
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Postby runner » Tue Jul 26, 2005 8:24 am

weekend
walking

monday
800 in 1500mtr race speed and than a 200mtr in 30s
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Postby runner » Wed Jul 27, 2005 9:00 pm

wednesday:

abbs, arms..

long warming up and coolingdown

main program 4x 1 minute up (try to reach the top of a hill)
10 x 2 m extensive..
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Postby runner » Fri Jul 29, 2005 9:43 pm

friday:

5 x 60 mtr from exensive to semi

100 mtr
150 mtr
200 mtr
250 mtr

and some excersises..

it's not much, but i hope to be fit for sunday..
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