NEW YORK 2004 TRAININGSSCHEMA RAYMOND
Running in Uithoorn
Raymond in actie tijdens de Rotterdam Marathon 2004 (voorste loper).
Hij bereidt zich volgens onderstaand schema voor op de New York Marathon.
Trainingsschema van Raymond
(rood zijn de geplande km, het zwart de reeds gelopen km)
Week |
Datum |
Maandag |
Dinsdag |
Woensdag |
Donderdag |
Vrijdag |
Zaterdag |
Zondag |
Totaal |
18 |
05/07-11/07 |
VRIJ |
VRIJ |
9.0 |
VRIJ |
18,0 |
VRIJ |
10.4 |
37.4 |
17 |
12/07-18/07 |
VRIJ |
7.2 |
8.7 |
5.3 |
VRIJ |
18.1 |
Cross |
39.3 |
16 |
19/07-25/07 |
6.2 |
11.0 |
5.1 |
VRIJ |
10.0 |
15.0 |
Cross |
47.3 |
15 |
26/07-01/08 |
5.5 |
12.2 |
VRIJ |
10.0 |
VRIJ |
25.0 |
Cross |
52.7 |
14 |
02/08-07/08 |
6.2 |
12.7 |
4.8 |
12.5 |
VRIJ |
19.0 |
Cross |
55.2 |
13 |
09/08-15/08 |
6.7 |
14.0 |
7.0 |
VRIJ |
12.9 |
27.5 |
Cross |
68.1 |
12 |
16/08-22/08 |
7.1 |
15.5 |
8.7 |
VRIJ |
13.8 |
30.0 |
Cross |
75.1 |
11 |
23/08-29/08 |
8.3 |
17.3 |
6.5 |
VRIJ |
13.5 |
21.9 |
Cross |
67.5 |
10 |
30/08-05/09 |
8.9 |
15.7 |
10.0 |
VRIJ |
17.6 |
30.1 |
Cross |
82.3 |
9 |
06/09-12/09 |
8.3 |
16.8 |
9.3 |
VRIJ |
18.8 |
34.2 |
Cross |
87.4 |
8 |
13/09-19/09 |
9.0 |
10.7 |
10.7 |
VRIJ |
9.0 |
VRIJ |
16,1 |
55.5 |
7 |
20/09-26/09 |
8.4 |
21.6 |
10.4 |
VRIJ |
19.5 |
36.4 |
Cross |
96.3 |
6 |
27/09-03/09 |
VRIJ |
11.8 |
9.0 |
9.5 |
11.5 |
22.2 |
Cross |
64.0 |
5 |
04/10-10/10 |
11.3 |
23.8 |
11.8 |
VRIJ |
22.5 |
35.7 |
Cross |
105.1 |
4 |
11/10-17/10 |
11.8 |
19.2 |
VRIJ |
16.5 |
5.0 |
VRIJ |
21,1 |
72.6 |
3 |
18/10-24/10 |
8.3 |
13.0 |
VRIJ |
9.6 |
9.9 |
25.6 |
Cross |
66.4 |
2 |
25/10-31/10 |
7.1 |
10.3 |
7.1 |
VRIJ |
5.0 |
12.9 |
Cross |
41.3 |
1 |
01/11-07/08 |
5.0 |
7.0 |
VRIJ |
VRIJ |
VRIJ |
6.0 |
42.195 |
60.2 |
|
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|
Totaal |
1173.7 km |
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