I wanna feel the heat, I wanna own the night
I wanna feel the beat, I wanna dance tonight
I wanna lose myself, I wanna come alive
I wanna feel the love, I wanna go into overdrive

The cold has a
voice
It talks to me
Stillborn by choice
It airs no need
To hold.

If you ask me what’s my favourite running time of the year.I would answer: today ☀️🌦️❄️🌨️☃️It’s like punching 👊in a white dream. Beautiful snow landscape of Hertals. Dreams don’t happen overnight. Keep strong 💪 Wout 😢❤️‍🩹Come back champ,what a nightmare

There must be lights burning brighter somewhere Got to be birds flying higher in a sky more blue If I can dream of a better land Where all my brothers walk hand in hand Tell me why, oh why, oh why can't my dream come true

Cruising into the new year  day-In medias res-the Norwegian 🇳🇴 trainingsmethod🔥 . Hoka rocket 🚀 fireworks 🧨🎇🎆. Insane good shoes for me.

It’s a beautiful day- White bird 
https://youtu.be/ScFBqyAN8Bw?si=aMFjEsFOGgL15SNc
Other
https://youtu.be/ylMaRaYc6mM?si=9IfmPcJq8P74QehF

White bird
In a golden cage
On a winter's day
In the rain
White bird
In a golden cage
Alone
The leaves blow
Across the long, black road
To the darkened skies
In it's rage
But the white bird
Just sits in her cage
Unknown
White bird must fly
Or she will die
White bird
Dreams of the aspen trees
With their dying leaves
Turning gold
But the white bird
Just sits in her cage
Growing old
White bird must fly
Or she will die
White bird must fly
Or she will die
The sunsets come
The sunsets go
The clouds roll by
And the earth turns old
And the young bird's eyes
Do always glow
She must fly
She must fly
She must fly
White bird
In a golden cage
On a winter's day
In the rain
White bird
In a golden cage
Alone
White bird must fly
Or she will die
White bird must fly
Or she will die
White bird must fly
Or she will die

Training voor morgen (lange duurtraining)

🎯 Doel
	•	Aerobe basis versterken
	•	Hartslag-efficiëntie verbeteren
	•	Voorbereiding trailmarathon (duur, vetverbranding, spieruithouding)

⸻

🏃‍♂️ Lange duurloop – 22 km

🔹 Structuur (kopieerbaar)

Inlopen – 15 min
	•	Tempo: 6:10 → 5:55/km
	•	HF: <130
	•	Zone: AR → D1

⸻

Hoofdblok – ±17 km
	•	Tempo: 5:55 – 5:35/km
	•	HF: 132–140
	•	Zone: D1 → lage D2
	•	NIET forceren: HF is belangrijker dan tempo

👉 Trailgevoel: constant, ontspannen, ritme

⸻

🔹 Optioneel: lichte versnelling op het einde (alleen als je fris bent)

Laatste 2–3 km
	•	Tempo: 5:30 – 5:25/km
	•	HF: max 145
	•	Dit is géén tempo / drempel, maar “vlot uitlopen”

❗ Als HF >145 → niet doen

⸻

Uitlopen – 5 min
	•	Tempo: 6:15–6:30
	•	HF: <125

⸻

🧃 Voeding & drinken (belangrijk!)

🔸 Vooraf
	•	2–3 u voor start: licht koolhydraatrijk
	•	500 ml water

🔸 Tijdens
	•	1 gel rond km 10–12
	•	1 gel rond km 16–18
	•	Water: 150–200 ml per 20–25 min
	•	Bij koud weer: drinken blijft nodig

🔸 Na
	•	Binnen 30 min:
	•	koolhydraten + eiwit (bv. yoghurt + banaan)

⸻

❌ Wat je niet doet
	•	Geen VO₂max
	•	Geen drempel
	•	Geen strides
	•	Geen “testen”

⸻

📌 Waarom dit nu perfect past
	•	Je had rust → klaar voor duur
	•	Lange duur verlaagt HF bij tempo
	•	VO₂max zakt hier niet structureel van

	•	Bouwt marathonbasis correct op

Sport con più attività

Gerd Van Doninck🇧🇪

It’s a beautiful day 😎☀️Letting my Mafates Fly 🪽 like a white bird 🦢 on my favourite trail& kerstkalkoen 🦃 verbranding 🔥

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I wanna feel the heat, I wanna own the night I wanna feel the beat, I wanna dance tonight I wanna lose myself, I wanna come alive I wanna feel the love, I wanna go into overdrive

The cold has a voice It talks to me Stillborn by choice It airs no need To hold.

If you ask me what’s my favourite running time of the year.I would answer: today ☀️🌦️❄️🌨️☃️It’s like punching 👊in a white dream. Beautiful snow landscape of Hertals. Dreams don’t happen overnight. Keep strong 💪 Wout 😢❤️‍🩹Come back champ,what a nightmare

There must be lights burning brighter somewhere Got to be birds flying higher in a sky more blue If I can dream of a better land Where all my brothers walk hand in hand Tell me why, oh why, oh why can't my dream come true

Cruising into the new year day-In medias res-the Norwegian 🇳🇴 trainingsmethod🔥 . Hoka rocket 🚀 fireworks 🧨🎇🎆. Insane good shoes for me.

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