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Courses

12 3 4

Name ▲	Distance	Actions
(Kick) Boxing workout
(Kick) Boxing workout: KPC (Cathe)
(Kick) Boxing: Powerstrike 3
ABS: B&G (Cathe)
ABS: Boot Camp Abs 10 min(Cathe)
ABS: CM #1 - 20min.
ABS: CM #2 - 20min.
ABS: CM #3 - 20min.
ABS: CTX
ABS: KPC - 7:30min
ABS: ME
ABS: MM 10min
ABS: Muscle Endurance abs
ABS: Muscle Max-abs
ABS: PS
ABS: PUB
ABS: S&H (Cathe)
ABS: S&H (Cathe)
ABS: STS no equipment abs
ABS: STS Pilates based abs
ABS: STS stability ball abs
ABS: STS Weights&Plates abs
ABS: STS Yoga based abs
ABS:PUB-abs
Amersfoort Halve Marathon
Bike: home->work or work->home along alotments	6.5 km
BIKE: work->home or work->home thru Stedenwijk	6.4 km
CARDIO: 4DS Boot Camp
Dam tot Dam
HiiT 30/30
HiiT 40/20
HiiT double wave pyramid
horse paddock
Insanity: Fit test
Insanity: Plyo Cardio Circuit
Kromslootprak race
LB: Butts&Gutts (Cathe)
LB: GS-legs
LB: High Reps
LB: Leaner Legs
LB: Legs&Glutes (Cathe)
LB: LM blasts 23 min (Cathe)
LB: MM-legs - 20min. (Cathe)
LB: Muscle Endurance-legs 40min (Cathe)
LB: PLB original - 50min (Cathe)
LB: PLB UP premix - 30min (Cathe)
LB: PLB UP premix - 30min.
LB: S&H legs 30min (Cathe)
LB: STS legs - mesocycle 1
LB: STS legs - Mesocycle 2
LB: STS Plyo Legs - Mesocycle 3
OFF: ILL / SICK
OFF: injury
OFF: planned rest day
Off: sick
OFF: skipped run
Opkikkerloop	10 km
RACE: Lenteloop Almere	10 km
RACE: Maas Marathon	42.19 km
RUN by car: 0.82K copy	0.82 km
RUN by car: 04.5K loop (VW-Brik-PH-Botter)	4.49 km
RUN by car: 04.89K (Boathouse loop)	4.89 km
RUN by car: 04K	4.02 km
RUN by car: 05.78K copy	5.77 km
RUN by car: 05.9K loop	5.9 km
RUN by car: 07.29K copy	7.28 km
RUN by car: 07.6K loop (Botter-Brik-PH-Michelin-Fischer-RollingStone-Botter)	7.6 km
RUN by car: 07.8K loop (vW, Dijk, Lawson, Brik, PH, Botter)	7.79 km
RUN by car: 09.6K loop (Fischer, vW, dijk, Lawson, Brik, PH, Michelin, Fischer)	9.66 km
RUN by car: 10.5K, drive out by car	10.51 km
RUN by car: 12.4K loop, drive out by car	12.4 km
RUN by car: 13.7K, drive out by car	13.69 km
RUN by car: 15.6K loop, drive out by car	15.57 km
RUN by car: 15K loop (Boathouse / Almere 30K race course)	14.75 km
RUN by car: 17.45K, drive out by car	17.45 km
RUN by car: 23.11K bird sanctuary loop	23.11 km
RUN by car: 23.5K bird sanctuary loop	23.48 km
RUN: 16.15K (spoor-Brik-Botter-M.pad-Galjoot-Brik-Lawson-dijk_vW pad-Botter)	16.15 km
RUN: 0.95K riding stables loop	0.95 km
RUN: 01.2K out to loop	1.2 km
RUN: 01.79K (Rolling Stones - Michelinpad bij Helikopterplaats)	1.79 km
RUN: 01K loop M-pad->PHweg->F-pad->M-pad	1.01 km
RUN: 01K Michelinloop with notes	1.01 km
RUN: 02.2K doggie walk loop	2.2 km
RUN: 02.5K doggie loop (2 bridges)	2.54 km
RUN: 02.8 doggie run (8-loop)	2.68 km
RUN: 03.35K (horses paddock - short)	3.36 km
RUN: 03.75K doggie loop	3.76 km
RUN: 03.9K one way	3.89 km
RUN: 03K doggie walk route	3.02 km
RUN: 03K doggie walk route 2	3.06 km
RUN: 03K one way Heli pad to Noorderplassen	3.16 km
RUN: 03K recovery	3.05 km
RUN: 04.0K lollipop loop, mostly grass	4 km
RUN: 04.35K (doggiefield-Gould-Fischer-Michelin-Fischerplaats-Fischer-RollingStones)	4.36 km
RUN: 04.3K lollipop loop	4.28 km
RUN: 04.45K stretch to 15km 5-bridgeloop	4.45 km
RUN: 04.4K lollipop loop	4.42 km
RUN: 04.5K (horses paddock - "long")	4.45 km
RUN: 04.5K doggie loop	4.48 km

12 3 4

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