{"id":7974,"date":"2015-09-07T10:00:00","date_gmt":"2015-09-07T08:00:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-17\/"},"modified":"2018-04-09T10:48:35","modified_gmt":"2018-04-09T08:48:35","slug":"marathon-oefenprogram-week-17","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-17\/","title":{"rendered":"Marathon-oefenprogram: Week 17"},"content":{"rendered":"<p><strong>Wenk\u00a0<\/strong><\/p>\n<p>42 km voel soos 100 km as jou sagte plekkies begin skaaf. Tref voorsorg deur tepels toe te plak met pleisters (dit geld veral mans) en iets oos <em>Bodyglide for Her<\/em> (beskikbaar by Sportsmans Warehouse) op alle moontlike skaafplekkies te smeer.<\/p>\n<p><strong>Week 17\u00a0<\/strong><\/p>\n<p>Maandag: 50 minute (*R) ingesluit 6 *strides<br \/>\nDinsdag: rus<br \/>\nWoensdag: 40 min (*R), 20 min (*V)<br \/>\nDonderdag: Rus<br \/>\nVrydag: 40 min van afwisselend 1 min (*R), 1 min (*I) pas<br \/>\nSaterdag of Sondag: 1h30 (*LSA)<\/p>\n<p>*(R) Rustig: hartklop onder 140 slae per minuut, pas &#8211; ongeveer 7:45min\/km<br \/>\n*(M) Medium: hartklop tusse 140-155 slae per minuut, pas &#8211; 7:08min\/km<br \/>\n*(V) Vining: hartklop tussen 155-170 slae per minuut, pas &#8211; 6:20 min\/km<br \/>\n*(I) Interval: hartklop 165 slae per minuut en ho\u00ebr, pas &#8211; 5:51min\/km<br \/>\n*(LSA) Lang Stadige Afstand: hartklop onder 140 slae per minuut, pas \u2013 7:45min\/km<br \/>\n*tydtoets (time trial) so vining as wat jy die afstand kan hardloop.<br \/>\n* \u201cStrides\u201d vinniger as wedrentempo, maar nie voluit.<\/p>\n<p>*Bekende atleet Elana Meyer het \u2019n program vir ons ontwerp en sal jou van \u2019n half marathon tot \u2019n volle marathon kry met 5h00 as jou mikpunt. Die Sanlam Cape Town Marathon se afsnypunt is \u2019n rojale sewe uur, so jy het sommer baie ekstra tyd as dit jou eerste marathon is.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wenk\u00a0 42 km voel soos 100 km as jou sagte plekkies begin skaaf. Tref voorsorg deur tepels toe te plak met pleisters (dit geld veral mans) en iets oos Bodyglide for Her (beskikbaar by Sportsmans Warehouse) op alle moontlike skaafplekkies [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":15291,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[136,513,1836,2461],"class_list":["post-7974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-gesondheid","tag-marathon","tag-oefenprogram","tag-cape-town-marathon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Marathon-oefenprogram: Week 17 | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-17\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 17 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Wenk\u00a0 42 km voel soos 100 km as jou sagte plekkies begin skaaf. Tref voorsorg deur tepels toe te plak met pleisters (dit geld veral mans) en iets oos Bodyglide for Her (beskikbaar by Sportsmans Warehouse) op alle moontlike skaafplekkies [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-17\/\" \/>\n<meta property=\"og:site_name\" content=\"rooi rose\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/rooirose\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-09-07T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-04-09T08:48:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2015\/12\/rra2015971002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"746\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rooi Rose\" \/>\n<meta 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