{"id":441,"date":"2010-10-18T12:33:10","date_gmt":"2010-10-18T10:33:10","guid":{"rendered":"http:\/\/triathlon.ict-oke.com\/?p=441"},"modified":"2010-10-18T12:47:39","modified_gmt":"2010-10-18T10:47:39","slug":"18-oktober-laatste-zware-training-zit-er-op","status":"publish","type":"post","link":"https:\/\/triathlon.ict-oke.com\/?p=441","title":{"rendered":"18 Oktober – laatste zware training zit er op"},"content":{"rendered":"

\"\"<\/a><\/p>\n

Het zware werk zit er weer op….<\/p>\n

Afgelopen weekend mijn 34KM weer afgewerkt. De compressiekousen voele goed.
\nEigenlijk verliep deze laatste LSD training perfect. Geen klachten, en afgezien van de vij sterke wind prachtig weer.<\/p>\n

Deze training afgewerkt in 3u5minuten. In totaal 2 squeezy gel’s genomen. (Ik had er 3 bij, maar\u00a0een niet gebruikt)<\/p>\n

Mijn plannen voor volgend weekend heb ik bijgesteld, omdat het niet echt verstandig is om een 10K wedstrijd te doen:<\/strong><\/p>\n

Big Mistake no. 3:<\/strong> running a 10K race one week before the big day. Runners often do this, but they are seldom successful at running a sizzling 10K and then a fine marathon the following week. Often, if their marathon training has been going well, they will run a really good 10K, because their fitness level is high, but they will then have trouble with the marathon. The simple truth is that a hard 10K requires several days (perhaps four to six) of recovery, and you really don’t want to do anything which requires lots of recovery during the final week of your pre-marathon tapering period. The optimal strategy is to foster recovery, not increase the need for it<\/p>\n

While a 10K is forbidden one week before a marathon, a 5K is not such a bad idea. For one thing, the shorter race requires much less recovery, which is of course important. In addition, running a 5K can have a quick, dramatically positive impact on both VO2max and lactate threshold. Pushing those two key variables upward can only improve marathon performance<\/p>\n

Van de andere kant haal ik dit uit een schema voor de kust marathon:<\/p>\n

Week 11
\n<\/strong>Maandag: Baantraining of 6 x 7 min. marathontempo
\nDinsdag: Duurloop 90 min.
\nWoensdag: Duurloop met verspreid 5 x 5 min.
\nDonderdag: Duurloop 75 min.
\nVrijdag: Rustdag
\nZaterdag: Tempoloopje 10 km. of wedstrijd 10 km. ontspannen
\n<\/strong>Zondag: Rustige duurloop 25 km. let op drinken<\/p>\n

Week 12
\nMARATHONWEEK.
\n<\/strong>Maandag: Baantraining 10 x 400 m. 200 m dribbelen of 10 x 80 sec. 1 min. dribbelen ONTSPANNEN.
\nDinsdag : Duurloop 40min.
\nWoensdag : RUSTDAG VEEL DRINKEN + KOOLHYDRATEN
\nDonderdag: 30min. HEEL RUSTIG DRINKEN + KOOLHYDRATEN
\nVrijdag : 20 min. lekker draven DRINKEN + KOOLHYDRATEN
\nZaterdag : KUSTMARATHON DRINKEN ONDERWEG EN NIET TE SNEL STARTEN<\/div>\n
\u00a0<\/strong><\/div>\n

\u00a0<\/p>\n

<\/strong><\/p>\n

ADVIES<\/strong>:
\nLET OP IN DE TRAININGEN. LUISTEREN NAAR JE LICHAAM: ALS JE MOE BENT
\nSLA GERUST EEN TRAINING OVER EN FORCEER NIETS.<\/p>\n","protected":false},"excerpt":{"rendered":"

Het zware werk zit er weer op…. Afgelopen weekend mijn 34KM weer afgewerkt. De compressiekousen voele goed. Eigenlijk verliep deze laatste LSD training perfect. Geen klachten, en afgezien van de vij sterke wind prachtig weer. Deze training afgewerkt in 3u5minuten. … Lees verder →<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-441","post","type-post","status-publish","format-standard","hentry","category-algemeen"],"_links":{"self":[{"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=\/wp\/v2\/posts\/441","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=441"}],"version-history":[{"count":4,"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=\/wp\/v2\/posts\/441\/revisions"}],"predecessor-version":[{"id":447,"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=\/wp\/v2\/posts\/441\/revisions\/447"}],"wp:attachment":[{"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triathlon.ict-oke.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}