Als loper wil je altijd sneller en harder. En voor een snellere tijd heb je 2 dingen nodig. Cadans en paslengte. Als je met dezelfde cadans grotere passen zet ben je sneller. Als je met de zelfde paslengte de cadans opvoert ben je ook sneller. Of als je beide verhoogt natuurlijk ook. Maar als je snelheid wilt trainen, wat train je dan eigenlijk? Cadans, paslengte of beide? Ik vond het een interessant vraagstuk. Daarbij was ik ook wel benieuwd wat ik momenteel voor cadans loop en wat er gebeurt als ik langere passen ga maken of de cadans omhoog doe.

Allereerst. Cadans x paslengte = snelheid 
Na wat speurwerk op internet bleek dat je grofweg twee loopvormen kunt onderscheiden. De 'zweefpas'. Lange passen, krachtige afzet, landing op de midden/voorvoet en hoe hoger de cadans des te hoger het tempo. Qua loopstijl veel gebruikt op de korte afstanden, tot bijvoorbeeld 3000 meter. En bij professionele atleten die getraind zijn toegepast tot en met de marathon, indien dit volgehouden wordt.

De 'shuffle', een kortere paslengte en lagere cadans. Veelal een haklanding. Komt meer voor onder de grote groep van hardlopend Nederland. 

Vandaag ging ik intervallen trainen. Ik besloot 400 metertjes per interval te lopen, dus niet te lang, zodat ik de cadans kon tellen en wat kon testen met afwisseling van cadans en paslengte. Na de training blijken een aantal dingen, Dit alles is getest op 400 meter intervallen op circa 3:20/km ofwel 1:20/400m

  • Ik loop het fijnst met een cadans van 180 passen per minuut.
  • Een lagere cadans loopt alleen lekker als de paslengte gelijk blijft of kort wordt
  • Een hogere cadans verkort automatisch mijn paslengte en voelt daarom te intensief/ inefficiënt
  • Een cadans van 180 en grotere passen voelt vermoeiend, waar mijn krachten na 400 meter ook 'op' voelen
  • Een hogere cadans en paslengte vergt meer armzwaai
  • Wil ik de 400 meter sneller lopen dan ga ik automatisch mijn pas verlengen in plaats en de cadans kan heel licht omhoog.
  • Een cadans van 180/minuut bij een tempo van 3:20/km geeft een gemiddelde paslengte van 1,667m. Bij 190/minuut een paslengte van 1,58m
  • Een hogere cadans zorgt voor een hogere hartslag

In één van de intervallen heb ik ook een opening van een 5 km gesimuleerd. Wat gebeurt er dat het eerste deel altijd hard gaat en vervolgens het tempo met gemiddeld zo'n 10 seconden per kilometer daalt?
Ik merkte dat mijn lichaam na een paar honderd meter de paslengte ging verkorten. Ik ervoer dat de paslengte teveel kracht kostte en ik die verkorte, zodat ik mijn cadans kon blijven volhouden. Het verhogen van de cadans was dus geen optie. Om dus een hoger tempo vast te houden, moet de paslengte langer worden. In andere woorden zou ik kunnen stellen dat ik afzetkracht te kort kom. Opzich klinkt deze hypothese aannemelijk als ik kijk naar ervaring met fietsen en lopen. Ik ben een matige klimmer met lopen en met fietsen verlies ik het ook op vermogen, zoals op de mountainbike. Bij de Run Bike Runs van oktober reden ze op de vlakke stukken gewoon bij mij weg. Fietsen en lopen dient wel gedaan te worden op souplesse. De souplesse bezit ik al, al zeg ik het zelf. Want ik kan prima met hoge cadans lopen en fietsen. En indien nodig kan de cadans altijd nog een tikje hoger. Voor meer basissnelheid is dus meer kracht of te leveren vermogen nodig. En dan natuurlijk vooral krachtuithouding.

Cadans hr tempo

Uitgaande van dit te trainen aspect ga ik met duurlopen aan de slag en een stukje krachttraining. Lager gewicht en meer herhalingen. Voor souplesse, duur van de kracht en algeheel sterker te worden. Vraag is nu nog:

  • Welke oefeningen kan ik doen om krachtuithouding en algehele spierkracht te trainen in de benen?
  • Train ik duurlopen gericht op paslengte of op hogere cadans?
  • Zou het bijvoorbeeld ook helpen om fietstrainingen een standje zwaarder te fietsen dan normaal?

Qua fietsen en duathlons zat mijn voordeel altijd in het lopen. Souplesse fietsen met een hoge cadans zorgde puur voor een conditionele uitdaging (geen probleem) en ik verzuurde vervolgens niet met lopen. Hoe moet die balans nu worden?
De komende tijd ga ik op tempo proberen vast te houden aan die cadans van circa 180/minuut. Daarbij ga ik duurlopen met een rustige cadans lopen (dus meer op kracht). En fietsen in training afwisselen met wat meer op kracht te fietsen. Hopelijk heeft dit allen invloed op de paslengte en uiteindelijk een hoger basistempo. Ik houd jullie op de hoogte.

 

Update:

Na nog wat analyseren van gegevens uit Garmin, blijkt dat ik in de laatste km in Aalsmeer van 27/11, een iets hoger tempo bereik, maar dat mijn cadans ook omhoog gaat. Een snelle voorbeeldrekensom laat zien:

3 minuten op een cadans van 180/min bij een paslengte van 1.60m = 864m   --> 864m * 20 = 17.280 km/u

3 minuten op een cadans van 186/min bij een paslengte van 1.60m = 892,8m  --> 892.8 * 20 = 17.856 km/u

Een verschil van 0,57 km per uur gedurende 3 minuten. 

 

De cadans maakt dus wel degelijk ook uit. Ik bezit momenteel de skills om dus te versnellen met een hogere cadans. Ik ben benieuwd wat het trainen van mijn paslengte hierin kan bijdragen. 

Comments  

0 #1070 Tracy 2021-03-04 20:09
Nice post. I was checking continuously this blog and I
am impressed! Very useful information specifically the
last part :) I care for such information much. I was seeking this
certain info for a long time. Thank you and good luck.

homepage: http://www.realeducated.com/forums/discussion/80647/read-n71-magnus-carlsens-online-tournament-taps-into-new-internet-chess-boom
Quote
0 #1069 Megalis 2021-03-04 01:57
megalis 20 megalis japan
Quote
0 #1068 cyclosporine 2021-03-03 21:19
cyclosporine emulsion drops cyclosporine ophthalmic
Quote
0 #1067 Catalina 2021-03-03 19:12
I'm now not positive the place you're getting your information, however
good topic. I must spend some time finding out more or understanding more.
Thanks for magnificent informationn I was onn the lookout ffor this info foor my mission.
web site: http://blakeottinger.com/fluxbb/viewtopic.php?id=43843
Quote
0 #1066 dapoxetine 2021-03-03 02:41
priligy 90 mg dapoxetine hydrochloride 60
Quote
0 #1065 cyclomune 2021-03-02 06:43
cyclosporine ophthalmic cyclosporine 100 mg
Quote
0 #1064 avanafil 2021-03-01 08:55
avana drug buy avana canada
Quote
0 #1063 avanafil 2021-02-28 15:07
buy avanafil online buy avana online
Quote
0 #1062 Hai 2021-02-27 00:16
Hi would you mind letting me know which web host
you're working with? I've loaded your bloig in 3 completely different internet
browsers and I must say this bpog loads a lot quicker then most.
Can you recommend a good hosting provider at a reasonable price?
Kudos, I appreciate it!
уборка офиса после ремонта homepage: http://palz.one/index.php?title=%C3%90%C2%A1%C3%91%E2%80%9A%C3%90%C2%B0%C3%91%E2%80%9A%C3%91%C5%92%C3%91_N11_%C3%90%C5%BE_%C3%90%C2%A3%C3%90%C2%B1%C3%90%C2%BE%C3%91%E2%82%AC%C3%90%C2%BA%C3%90%C2%B0_%C3%90%C5%B8%C3%90%C2%BE%C3%91%C3%90%C2%BB%C3%90%C2%B5_%C3%90%C5%B8%C3%90%C2%BE%C3%90%C2%B6%C3%90%C2%B0%C3%91%E2%82%AC%C3%90%C2%B0_%C3%90%C3%A2%E2%82%AC%E2%84%A2_%C3%90%C5%A1%C3%90%C2%B2%C3%90%C2%B0%C3%91%E2%82%AC%C3%91%E2%80%9A%C3%90%C2%B8%C3%91%E2%82%AC%C3%90%C2%B5:_%C3%90%C5%BE%C3%91%E2%80%A1%C3%90%C2%B8%C3%91%C3%91%E2%80%9A%C3%90%C2%BA%C3%90%C2%B0_%C3%90%CB%9C_%C3%90_%C3%90%C2%B5%C3%90%C2%BC%C3%90%C2%BE%C3%90%C2%BD%C3%91%E2%80%9A промышленный альпинизм
Quote
0 #1061 Veronique 2021-02-10 16:40
Do you hve a spam problem on this website; I also aam a blogger, and I was curious about yolur situation; we hasve created
some nice practices and wee are looking to trade methods with others, why
not shoot mee an email if interested.
site: https://admin.chapril.org/doku.php?id=%D0%BF%D0%BE%D1%81%D1%82_n99_%D0%BE_%D0%BA%D0%B0%D0%BA_%D0%BE%D1%82%D0%BB%D0%B8%D1%87%D0%B8%D1%82%D1%8C_%D0%BD%D0%B0%D0%B4%D0%B5%D0%B6%D0%BD%D1%83%D1%8E
Quote
0 #1060 DavidDrc 2021-02-10 05:53
Drugs information leaflet. Long-Term Effects.
get januvia https://januvia4u.top in the USA
Best information about drugs. Read information here.
Quote
0 #1059 WggQK 2021-02-08 14:55
Pills information for patients. Drug Class. cheap prednisone online in the USA. Best about medicament. Get now.
Quote
0 #1058 Milansusty 2021-02-07 16:11
Only one things are verily universal. But while people across the fabulous speak contrastive languages, feed-bag different foods and even be sorry for different emotions, millions across the world note porn. Without considering being so largely consumed, porn is maligned as the creator of society’s ills. It’s even been labelled a collective form risk by means of politicians in Utah.

Porn has transformed exceeding the past not many decades, scheduled to the availability of the internet and faster web connections. It is also chic more immersive than ever before. Take for effective reality. Earlier this year, researchers from Newcastle University in the UK keen out that VR changes the acquaintance of porn from detached observer to protagonist. They warned that this has the the right stuff to divulge the line between authenticity and pipedream, it is possible that damaging relationships and encouraging harmful behaviour.

But what does the evidence as a matter of fact break thither how porn may or may not be affecting people? Can research provide any answers? The actuality is that it is a abstruse theme for scientists to study. The nature of porn dictates that researchers be compelled either rely on people self-reporting their porn habits, or guide it to them in laboratory settings that are unnatural. (And no uncertainty, slight oafish, too.)

That said, there is a growing assemblage of facts that can anticipate hints. BBC Tomorrow reviewed what researchers be subjected to concluded so far.

more on - gay0day: https://gay0day.com/ru/
Quote
0 #1057 Madie 2021-02-05 15:17
Thankfulness to my father who shared with me on the topic of this blog, this website is
genuinely amazing.

Also visit my web site: gay0day: https://gay0day.com
Quote
0 #1056 Judson 2021-02-05 03:18
It's wonderful that you are getting ideas from this
paragraph as well as from our argument made here.

my web-site: gay0day: https://gay0day.com/it/
Quote
0 #1055 iusizvowiqiqe 2021-02-03 15:57
Amoxicillin 500mg: http://mewkid.net/when-is-xuxlya3/ Amoxicillin 500 Mg uqd.ndvl.matthijshorlings.nl.vpt.cu http://mewkid.net/when-is-xuxlya3/
Quote
0 #1054 exageucuwon 2021-02-03 15:25
http://mewkid.net/when-is-xuxlya3/ - Buy Amoxicillin Online 18 xoj.eerb.matthijshorlings.nl.zti.cb http://mewkid.net/when-is-xuxlya3/
Quote
0 #1053 aulofzziri 2021-02-03 15:20
http://mewkid.net/when-is-xuxlya3/ - Amoxicillin 500mg Capsules Buy Amoxicillin Online klo.ilon.matthijshorlings.nl.ezn.qn http://mewkid.net/when-is-xuxlya3/
Quote
0 #1052 eratika 2021-02-03 08:31
Amoxicillin Online: http://mewkid.net/when-is-xuxlya3/ Amoxicillin Online ujk.zpsi.matthijshorlings.nl.yvj.mi http://mewkid.net/when-is-xuxlya3/
Quote
0 #1051 iduimesumusi 2021-02-03 08:06
Amoxicillin Online: http://mewkid.net/when-is-xuxlya3/ Amoxil Dose For 55 Pounds yyx.lbhy.matthijshorlings.nl.kwc.ih http://mewkid.net/when-is-xuxlya3/
Quote
0 #1050 Shanice 2021-02-01 21:51
Pretty section of content. I just stumbled upon your web
site and in accession capital to assert that I acquire actually enjoyed account your
blog posts. Any way I will be subscribing to your augment and
even I achievement you access consistently quickly.

Deportes dde fuerza site: http://google-pluft.us/forums/viewtopic.php?id=37474 Desarrollar músculo
Quote
0 #1049 Sheldon 2021-02-01 06:00
Have you ever thought about including a little bit more than just your articles?
I mean, what you saay is important annd everything.
However imagine if you added some great photos or videos too give your posts more, "pop"!
Your content is excellent buut with images and clips,
this blog could definitely be one of the very best in its niche.
Fantastic blog!
President betting parimatch website: https://www.mewtwo.co.uk/qanda/index.php?qa=117535&qa_1=b%C3%A0i-%C4%91%C4%83ng-id39-b%E1%BA%A1n-m%E1%BB%9Bi-s%E1%BB%AD-d%E1%BB%A5ng-c%C3%A1-c%C6%B0%E1%BB%A3c-b%C3%B3ng-%C4%91%C3%A1 online bets
Quote
0 #1048 oegiyajuke 2021-01-31 14:16
Amoxicillin 500mg Capsules: http://mewkid.net/when-is-xuxlya3/ Amoxicillin lhk.skas.matthijshorlings.nl.gri.zy http://mewkid.net/when-is-xuxlya3/
Quote
0 #1047 osbijikibwuk 2021-01-31 13:58
http://mewkid.net/when-is-xuxlya3/ - Amoxicillin 500 Mg Buy Amoxicillin amt.kfld.matthijshorlings.nl.ozt.wc http://mewkid.net/when-is-xuxlya3/
Quote
0 #1046 Henry 2021-01-31 10:12
Does your bkog have a contat page? I'm having a tough time locating it but, I'd like to shoot you an e-mail.
I've got some recommendations for your blog you might be interested in hearing.

Either way, great blog and I look forward to seeing it develop
over time.
Músculos y esteroides web site: http://gsblavision.com/?option=com_k2&view=itemlist&task=user&id=1780455
deporte
Quote
0 #1045 Cecilia 2021-01-31 03:32
My developer is trying to persuade me to move to .net from PHP.
I have always disliked the idea because of the expenses.

But he's tryiong none the less. I've been using Movable-type on numerous websites
for about a year and am concerned about switching to another platform.
I have heard very good things about blogengine.net.
Is there a way I can transfer all my wordpress content into
it? Any kind of help would be greatly appreciated!


my web blog gay0day: https://gay0day.com
Quote
0 #1044 Ismael 2021-01-30 16:19
Aw, this was a really good post. Spendjng some time and actual effort too generate a good article… but
what can I say… I procrastinate a lot and don't seem to get anything done.

website: https://x4wiki.grayghostindustries.com/index.php?title=%D0%97%D0%B0%D0%BF%D0%B8%D1%81%D1%8C_N94_%D0%9F%D1%80%D0%BE_%D0%A7%D1%82%D0%BE_%D0%A2%D0%B0%D0%BA%D0%BE%D0%B5_%D0%A4%D1%80%D0%B0%D0%BD%D1%86%D1%83%D0%B7%D1%81%D0%BA%D0%B0%D1%8F_%D0%A0%D1%83%D0%BB%D0%B5%D1%82%D0%BA%D0%B0
Quote
0 #1043 CoinBitArina 2021-01-27 01:48
The best software for hackers (hack bank / dating / bitcoin)

and much more in the channel Telegram

https://t.me/softopdark
Quote
0 #1042 Breanna 2021-01-26 17:41
Thank you for the auspicious writeup. It if truth be told was a entertainment account it.
Look advanced to more introduced agreeable from you!
By the way, how can we communicate?

Feel free to visit my site; gay0day: https://gay0day.com/es/
Quote
0 #1041 Philipp 2021-01-26 01:01
Excellent post. I was checking constantly this blog and I'm impressed!

Extremely useful info particularly the final part :) I deal with such information much.

I was seeking this certain info for a long time. Thank you and best of luck.


Here is my website: lesbian tube: https://lesbian-tube.tv
Quote
0 #1040 Brady 2021-01-25 19:11
We are a group of volunteers and opening a new scheme in our community.

Your site provided us with valuable information to
work on. You've done a formidable job and our whole community will be thankful
to you.

My web site gay0day: https://gay0day.com/es/
Quote
0 #1039 Madge 2021-01-25 16:04
What's up, its fastidious article about media print, we all be aware of media is a enormous source of data.


My page - gay0day: https://gay0day.com/pt/
Quote
0 #1038 Tommie 2021-01-24 03:34
I have read so many posts concerning the blogger lovers but
this paragraph is genuinely a fastidious article, keep it
up.

Review my webpage - gay0day: https://gay0day.com/es/
Quote
0 #1037 Latosha 2021-01-23 22:27
Hola! I've been reading your weblog for a while now and
finally got the courage to go ahead and give you a shout out from New Caney Texas!
Just wanted to say keep up the great work!

my page gay0day: https://gay0day.com/ja/
Quote
0 #1036 Darnell 2021-01-18 10:11
I read this post completely concerning the difference of hottest
and preceding technologies, it's amazing article.


Also visit my page :: gay0day: https://gay0day.com/pt/
Quote
0 #1035 Marjorie 2021-01-12 14:35
Aw, this was an exceptionally nice post. Finding the time
and actual effort to generate a great article… but what can I say… I procrastinate a whole lot and never seem to
get nearly anything done.

Also visit my site :: Free Porn Videos & HD XXX Movies at Newsgiant.info - newsgiant.info: https://newsgiant.info,
Quote
0 #1034 eboritomitut 2021-01-12 13:06
Amoxil Dose For 55 Pounds: http://mewkid.net/when-is-xuxlya2/ Amoxicillin 500mg sqz.tghs.matthijshorlings.nl.rdc.mn http://mewkid.net/when-is-xuxlya2/
Quote
0 #1033 uwapaucitups 2021-01-12 12:36
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin Amoxicillin cpw.dsmw.matthijshorlings.nl.dlh.zx http://mewkid.net/when-is-xuxlya2/
Quote
0 #1032 ekemetiyapu 2021-01-12 12:08
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin No Prescription Amoxicillin 500mg Capsules xgx.usnj.matthijshorlings.nl.oef.la http://mewkid.net/when-is-xuxlya2/
Quote
0 #1031 ucobapido 2021-01-12 11:38
http://mewkid.net/when-is-xuxlya2/ - Buy Amoxicillin Amoxil Causes Gallstones jnc.yyuz.matthijshorlings.nl.ipw.oi http://mewkid.net/when-is-xuxlya2/
Quote
0 #1030 ihoyavegucado 2021-01-11 16:00
http://mewkid.net/when-is-xuxlya2/ - Buy Amoxicillin Online Without Prescription Amoxicillin 500mg mlk.twqy.matthijshorlings.nl.omt.iq http://mewkid.net/when-is-xuxlya2/
Quote
0 #1029 esegurozituxi 2021-01-11 15:57
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500mg Capsules Amoxicillin 500mg Capsules bvl.wfla.matthijshorlings.nl.cyr.qz http://mewkid.net/when-is-xuxlya2/
Quote
0 #1028 ahanoneu 2021-01-11 15:55
http://mewkid.net/when-is-xuxlya2/ - Amoxil Amoxicillin 500 Mg flm.bkyj.matthijshorlings.nl.eek.pe http://mewkid.net/when-is-xuxlya2/
Quote
0 #1027 obeiprgilo 2021-01-11 15:40
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500mg Amoxicillin 500mg nze.qbgj.matthijshorlings.nl.idn.dq http://mewkid.net/when-is-xuxlya2/
Quote
0 #1026 oluwocacujob 2021-01-11 15:39
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500 Mg Amoxicillin 500 Mg kui.ulpl.matthijshorlings.nl.erl.yl http://mewkid.net/when-is-xuxlya2/
Quote
0 #1025 esegurozituxi 2021-01-11 15:22
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500mg Amoxicillin 500 Mg bvl.wfla.matthijshorlings.nl.cyr.qz http://mewkid.net/when-is-xuxlya2/
Quote
0 #1024 itakitiyd 2021-01-10 20:57
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500mg Amoxicillin ubl.nlpy.matthijshorlings.nl.jxf.rg http://mewkid.net/when-is-xuxlya2/
Quote
0 #1023 aoxilapibuw 2021-01-10 20:38
http://mewkid.net/when-is-xuxlya2/ - Buy Amoxicillin Amoxicillin 500 Mg Dosage qwh.tzat.matthijshorlings.nl.vyi.tz http://mewkid.net/when-is-xuxlya2/
Quote
0 #1022 apuxayav 2021-01-10 09:24
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin Amoxicillin Without Prescription mpt.egtt.matthijshorlings.nl.oeh.mb http://mewkid.net/when-is-xuxlya2/
Quote
0 #1021 ojonunod 2021-01-10 08:54
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500 Mg Dosage Amoxicillin lvt.rtkp.matthijshorlings.nl.axq.uj http://mewkid.net/when-is-xuxlya2/
Quote
0 #1020 Lara 2021-01-10 02:17
The choice of video slots and poker video games was of specific interest to us, in addition to different standard video games
like blackjack and roulette. The choice of games and software suppliers
is a elementary ranking criterion that may simply make or break an internet casino.
We seemed on the slots, desk video games, and different gambling options gamers can expertise at the
positioning. You get to play your favourite games in actual time with different players,
and expertise the motion just as for those who had been in an precise brick and mortar casino.
Such on line casino bonuses are beneficial for
gamers who simply prefer to play and enjoy these games.
This way, a one that deposits $100 into the on line casino, as an example, would possibly discover the 'home' topping their
$100 deposit with one other $20, in order that because of the online casino bonuses system, such a person gets to play as much as they'd have
played had they deposited $120 into the casino, for playing functions.



My page: casino online: https://indaxis.com
Quote
0 #1019 ocerumadinuh 2021-01-10 00:16
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin No Prescription Amoxicillin No Prescription ahv.rgog.matthijshorlings.nl.lil.cx http://mewkid.net/when-is-xuxlya2/
Quote
0 #1018 pharmacious 2021-01-09 21:19
chloroquine phosphate side effects
malarone
erectile lump
prostate cancer erectile dysfunction
what is hydroxychloroquine 200 mg
dominique martin ansm
erectile discomfort
side effects for plaquenil
20mg tadalafil
tadalafil online
zithromax tablet
zithromax antibiotic
Quote
0 #1017 uricenalapide 2021-01-09 09:19
Amoxicillin 500mg: http://mewkid.net/when-is-xuxlya2/ Amoxicillin 500 Mg mul.gjmz.matthijshorlings.nl.lnv.jg http://mewkid.net/when-is-xuxlya2/
Quote
0 #1016 amecuwog 2021-01-09 08:47
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500 Mg Dosage Amoxil Causes Gallstones ghy.xibz.matthijshorlings.nl.ftd.uv http://mewkid.net/when-is-xuxlya2/
Quote
0 #1015 aukiatep 2021-01-09 08:46
http://mewkid.net/when-is-xuxlya2/ - Buy Amoxil Amoxicillin 500 Mg pyy.nrrc.matthijshorlings.nl.ouw.hc http://mewkid.net/when-is-xuxlya2/
Quote
0 #1014 ecuojojaheb 2021-01-09 08:32
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin 500mg Amoxicillin goj.bbiu.matthijshorlings.nl.pag.yy http://mewkid.net/when-is-xuxlya2/
Quote
0 #1013 Maritza 2021-01-08 13:54
You are so interesting! I don't believe I have read something
like this before. So good to find somebody with unique thoughts
on this topic. Really.. thanks for starting this up.
This site is something that's needed on the web, someone with
a bit of originality!

Also visit my homepage ... latina tube hd: https://latinatubehd.com
Quote
0 #1012 Vernita 2021-01-07 21:48
Marvelous, what a blog it is! This webpage presents useful facts to us,
keep it up.

Look at my web page: naked
boobs: https://naked-boobs.com
Quote
0 #1011 asuowaaf 2021-01-07 19:56
http://mewkid.net/when-is-xuxlya2/ - Buy Amoxicillin 18 uun.qflb.matthijshorlings.nl.kmg.ur http://mewkid.net/when-is-xuxlya2/
Quote
0 #1010 afrakuhituf 2021-01-07 19:20
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin Buy Amoxicillin Online dkz.unbd.matthijshorlings.nl.dco.et http://mewkid.net/when-is-xuxlya2/
Quote
0 #1009 Louise 2021-01-07 15:05
I absolutely loe your blog and find almost alll of your post's to bee exactly what I'm
looking for. Would you offer guest writers to write content to suit your needs?
I wouldn't mind producing a post or elaborating on some of the sujbjects youu write with regards to here.
Again, awesome web log!
рено модельный ряд webpage: http://wiki.cazsimworld.com/JulietbwTeeplepk renault
Quote
0 #1008 ibisaku 2021-01-05 01:16
http://mewkid.net/when-is-xuxlya2/ - Buy Amoxicillin Amoxicillin No Prescription ynt.uqzt.matthijshorlings.nl.iue.dl http://mewkid.net/when-is-xuxlya2/
Quote
0 #1007 jocadibay 2021-01-05 00:49
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin Online Buy Amoxicillin Online pfm.bgla.matthijshorlings.nl.vvc.dn http://mewkid.net/when-is-xuxlya2/
Quote
0 #1006 Sung 2021-01-04 01:02
Hey would you mind sharing whjch blog platfokrm you're working with?

I'm going to start mmy own blog in the near future
but I'm having a tough time choosing betweden BlogEngine/Wordpress/B2evolution aand Drupal.

The reason I ask is because your design and
stye seems different then most blogs and I'm looking ffor somethin completely unique.
P.S My apologies for getting off-topic but I had to ask!

web
site: https://tintuc123.com/tinmoi/profile.php?id=266177
Quote
0 #1005 pharmacious 2021-01-01 13:16
is chloroquine an antibiotic
chlorochin: https://chloroquineorigin.com/
erectile pills that work
erectile examination: https://erectiledysfunctionsxag.com/
hydroxychloroquine hcq
hydrochlorothiazide: https://hydroxychloroquinex.com/
erectile massage rochester ny
hydroxychloroquine plaquenil cost: https://plaquenilx.com/
tadalis 20mg
tadalafil online: https://tadalisxs.com/
zmax drugs
zithromax purchase: https://zithromaxes.com/
Quote
0 #1004 Christal 2021-01-01 03:11
Hi there, I check your new stuff on a regular basis.
Your story-telling style iss witty, keep it up!
webpage: http://www.johnsonclassifieds.com/user/profile/3064360
Quote
0 #1003 okuhinroq 2021-01-01 03:00
http://mewkid.net/when-is-xuxlya2/ - Buy Amoxicillin Amoxicillin 500 Mg fvx.hijx.matthijshorlings.nl.eja.lk http://mewkid.net/when-is-xuxlya2/
Quote
0 #1002 erucihox 2021-01-01 02:41
http://mewkid.net/when-is-xuxlya2/ - Amoxicillin Buy Amoxicillin Online mxq.ecbp.matthijshorlings.nl.shp.ad http://mewkid.net/when-is-xuxlya2/
Quote
0 #1001 immimipalmisp 2020-12-30 16:16
117314 beautiful mature kennedy kressler drops dress to spread ass for tight http://izum.ua/escape?urlto=https%3a%2f%2fcutepix.info%2fsex%2friley-reyes.php&urlfrom=http%3a%2f%2fcultureexpress.info%2fmilf%2f185403-sex-siren-dee-karen-fisher-ideal.php
96883 big butt latina butts private briana http://livedocs.3zfe6.7ba.info/out.php?url=http%3a%2f%2fcultureexpress.info%2fcreampie%2f166171-true-amateur-models-sex.php
192708 atk hairy vagina close http://www.tahvilnedir.com/wp-content/themes/fxinfinitytheme/git.php?url=http%3a%2f%2fcultureexpress.info%2fgirl%2f196413-girls-hillary-hooterz-better-sex.php
194582 alice march morning masturbation passion http://billetterie.museepicassoparis.fr/api/1/samp/registerVisit?tracker=duRxyVVBHHUJusztBpbT&organization=16261&contactHash=fWuFwxdQ%2Bj5Z4e6eJtTTFAW2tuE%3D&shipmentId=1154809099&seasonId=1074063896&posId=112724283&utm_source=INFORMATION&utm_medium=EMAIL&utm_campaign=Lettre+d%27information+g%C3%A9n%C3%A9rale+-+11%2F17&redirectTo=http%3a%2f%2fcultureexpress.info%2fheels%2f69122-mishacross-fuck-misha-cross-in-socks-and-sneakers-sucking-fucking.php
174452 sex lucy ohara lucyohara model original stock http://dm-hoops.mforos.com/visit/?http%3a%2f%2fcultureexpress.info%2fhardcore%2f52501-mila-azul-nude-in-hardore.php
46631 asian gonzo toys solo masturbation college shemale tranny cumshot http://chinatoday.sinoperi.com/login.jspx?returnUrl=http%3a%2f%2fcultureexpress.info%2fsexy%2f138073-natalie-hall-nude-and-sexy-fappening.php
29747 amateur tits cocks blonde http://worldsex8.com/deli/cgi/out.php?skip_sell=true&link=Real-Video&p=100&u=/myvids/force.php?http%3a%2f%2fcultureexpress.info%2fteen%2f125232-special-hawt-youngsters-from-czech-homosexual-casting-part.php
191542 ariana marie gets her tight pussy stuffed with dick pichun http://tsput.ru/bitrix/redirect.php?event1=news_out&event2=%2Fupload%2Fiblock%2F535%2F5353787c471b549dc1c99c9d7c1fd57c.pdf&event3=%D1%E5%F0%F2%E8%F4%E8%EA%E0%F2.pdf&goto=http%3a%2f%2fcultureexpress.info%2fbrunette%2f54176-big-ass-brunette-wants-rough-sex.php
175054 pinky fucked deep in her tranny ass by big black http://cuisinetropicale.unblog.fr/?wptouch_switch=desktop&redirect=http%3a%2f%2fcultureexpress.info%2fhomemade%2f26557-realisator-chair-set.php
8022 horror nude pink pussy gapping mama http://dev.danejones.com/pics/sucking-big-tits.html?id=8604&url=http%3a%2f%2fcultureexpress.info%2fcreampie%2f16805-dirty-brazilian-slut-sandy-rio-gets-analized-cum-blasted-in-wild.php&p=100&var1=m
71024 jada stevens kelsi monroe nikki capone http://benzgarage.siam2web.com/change_language.asp?language_id=en&MemberSite_session=site_95801_&link=http%3a%2f%2fcultureexpress.info%2fpornstars%2f120974-kasey-from-nude-chase-alsscsan-saddle-girls.php
78953 busty beauties chikit http://hyundai4x4.mforos.com/visit/?http%3a%2f%2fcultureexpress.info%2fasian%2f189076-japanese-javpornpics-gachinco-mikuru.php
134461 russian skinny model sex gall http://haibao.dlssyht.cn/index.php?c=scene&a=link&id=300761&url=http%3a%2f%2fcultureexpress.info%2fbikini%2f143536-cody-milo-boobs-saddle-girls.php
105275 perfect human dolls blonde http://www.rem-tech.com.pl/trigger.php?r_link=http%3a%2f%2fcultureexpress.info%2fwife%2f86744-busty-wife-ava-devine-gets-fucked-by-black-stud-afore.php
16608 bree daniels and blake from earl miller http://chelyabinsk.atito.ru/atijumpto.php?target=http%3a%2f%2fcultureexpress.info%2fdildo%2f76066-joymii-miette-in-my-new-toy-coed-cherry.php
120281 showing for april oneil pussy http://www.leisuremedia.com/dashboard/dash.cfm?panel=resources§ion=magazines&linktype=AM2&linktext=Current%20issue&link=http%3a%2f%2fcultureexpress.info%2fhairy%2f73559-natural-platinum-blonde-nude-hairy-mature-sex.php
171359 somebodys fat momma gettin wrecked dating somebody http://www.altagraciaviva.com.ar/?ads_click=1&data=19828-19832-19831-2440-1&nonce=84acc46852&redir=http%3a%2f%2fcultureexpress.info%2fblack%2f203124-angel-rivas-interracial-sex.php&c_url=https%3a%2f%2fcutepix.info%2fsex%2friley-reyes.php
167053 footsiebabes mia malkova iporntv reverse cowgirl pinupf http://46.249.208.198/NavigationMenu/SwitchView?Mobile=True&ReturnUrl=http%3a%2f%2fcultureexpress.info%2fbrunette%2f47873-enjoy-vivien-mareeva-the-nude-brunette-babe-on-beach.php
48781 alina li and tiffany fox are sucking dick http://lonestarlaptops.com/301.php?url=http%3a%2f%2fcultureexpress.info%2fsex%2f210511-charlotte-mujer-una-preciosura-autraliana.php
142022 big tits satin bloom aka lucie naked barefoot definit http://cdminternational.azurewebsites.net/Bible-Study/Articles/The-Power-Our-Speech-Unleashes?returnUrl=http%3a%2f%2fcultureexpress.info%2fbbw%2f205689-showing-for-chubby-tan.php
Quote
0 #1000 immimipalmisp 2020-12-30 14:01
20287 teen girl hannah ariadna and her bestie kiss before after http://baharmario.xtgem.com/index/__xtblog_entry/9412893-koleksi-icon-menu-16x16?aut=Catur+Gilang+N+F&logo=cuisineandhealth.site/model/5864-davina-and-jane-with-just-the-two.php&icon=baharmario.xtgem.com%2Ffiles%2Ffavicon.ico&url=cutepix.info/sex/riley-reyes.php&__xtblog_tag=icon&__xtblog_block_id=1
11747 chinese beauties nymphs http://jessicajbrooks.com.xx3.kz/go.php?url=http%3a%2f%2fcuisineandhealth.site%2fstockings%2f25584-lara-latex-and-her-girlfriend-exchange-pussy-licks.php
22808 frida licks tracy lindsay tasty pussy from lesbian love http://materiaux-ecologiques-ecm.fr/trigger.php?r_link=http%3a%2f%2fcuisineandhealth.site%2fstockings%2f9138-foot-fetish-silvia-saint-bobbi-eden.php
33064 chubby mature leisa loves teasing younger girl http://freeside.skr.jp/cgi/yomi/rank.cgi?mode=link&id=1038&url=http%3a%2f%2fcuisineandhealth.site%2fhardcore%2f1434-april-oneil-hardcore-teen.php
14536 yapay penis blue angel seks kapat http://tirillyunblogfr.unblog.fr/?wptouch_switch=desktop&redirect=http%3a%2f%2fcuisineandhealth.site%2ftits%2f30692-nikki-king-retro-big-tits-xhamster.php
8162 cherie deville aaliyah love http://gohareparsi.blogsky.com/dailylink/?go=http%3a%2f%2fcuisineandhealth.site%2fblonde%2f11238-cute-blonde-lesbians-lick-pussy-and-fuck-with-dildos-tee.php&id=1
5461 teen lesbian girlfriends elsa jean and lucie cline are happy http://ngbksa.yext-wrap.com/plclick?pid=476af49678&ids=15025941&continue=http%3a%2f%2fcuisineandhealth.site%2fhardcore%2f34954-madison-ivy-tied-then-gets-fucked-hard-pichunter.php&target=specialOffer
19594 two anal queens make crazy things with their asses on xhamster http://namibiadailynews.info/advertise/www/delivery/ck.php?oaparams=2__bannerid=7__zoneid=7__cb=1a3aa2cbb9__oadest=http%3a%2f%2fcuisineandhealth.site%2ferotic%2f33398-cate-and-natali-from-sapphic-erotica.php
18845 horny housewife doing hot lesbian teen http://punam.siam2web.com/change_language.asp?language_id=en&MemberSite_session=site_95801_&link=http%3a%2f%2fcuisineandhealth.site%2fbrunette%2f12971-sexy-brunette-teen-hannah-fucked-pornhd.php
10582 laura lee baby pink bikini http://100mile.co.kr/shop/proc/indb.cart.tab.php?action=ok&tab=today&type=truncate&returnUrl=http%3a%2f%2fcuisineandhealth.site%2fhardcore%2f1850-hard-inthecrack-regina-set.php
13103 cuties charlotte stokely and odette delacroix tenderly lick each other http://www.lifesupport.no/main/typo3conf/ext/macina_banners/pi1/class.tx_macinabanners_launchpage.php?uid=32&link=http%3a%2f%2fcuisineandhealth.site%2fblonde%2f12927-blonde-beauty-dido-shows-her-hot-body.php
20108 big tits japanese and french milf sex wet face sitting http://slupca.praca.gov.pl/rynek-pracy/bazy-danych/klasyfikacja-zawodow-i-specjalnosci/wyszukiwarka-opisow-zawodow//-/klasyfikacja_zawodow/zawod/265402?_jobclassificationportlet_WAR_nnkportlet_backUrl=http%3a%2f%2fcuisineandhealth.site%2fpussy%2f23514-suck-my-cunt-evil-angel.php
22194 piper fawn naked tits pussy lesbian ariel http://employeeservices.gcsnc.com/login/logingeneral.aspx?Returnurl=http%3a%2f%2fcuisineandhealth.site%2famateur%2f15825-milf-shanda-fay-pegs-man-with-huge.php
16924 hot stepmom has lesbian sex with her freaked out tee http://unblockit.london/?cdURL=cuisineandhealth.site%2fass%2f16191-girls-in-glasses-again.php
25356 anal farts powered by hot http://backlinks.mangtonghop.com/go.php?url=http%3a%2f%2fcuisineandhealth.site%2fcock%2f30460-big-boobed-milf-puma-swede-taking-curved-dick-deep-inside-her-tasty.php
32424 alexa grace fucks for grades http://vaninax.online.fr/Redir.php?r=http%3a%2f%2fcuisineandhealth.site%2fcock%2f19290-see-and-save-as-duvalle-black-chick-in-whithe-cock.php
8934 collections pornstar and teens http://lesleypublicpost.com/wordpress/?mobileview_switch=mobile&redirect=http%3a%2f%2fcuisineandhealth.site%2fmodel%2f1248-heidi-rhodes-hot-sexy-babe-gets-nude.php
24097 mature woman and lesbian babe have passionate love session http://lunafuntw.contactin.bio/out/pl.php?id=43742&link=cuisineandhealth.site/dildo/25093-human-sex-toy-tiffany-doll.php
26959 siri gets screwed on the desk through ripped pantyhose http://api.clkim.com/link?key=0tnkt29zkaa6&url=cuisineandhealth.site%2fanal%2f29323-lesbian-serena-blair-gets-some-anal-action.php
7317 white goddess takes black stud to xhamst http://october13.unblog.fr/?wptouch_switch=desktop&redirect=http%3a%2f%2fcuisineandhealth.site%2flesbian%2f29286-lesbians-capri-anderson-and-melissa-moore.php
Quote
0 #999 immimipalmisp 2020-12-30 11:43
11762 sexy brunette ella milano waits for boyfriend to come home http://www.mstring.co.za/redirect.php?name=musos&url=http%3a%2f%2fcasaledelmurgese.info%2foil%2f23591-pinoy-teen-sex-her-wet-dream.php
14897 bad girls club nudr http://www.supremo.pl/CMSPages/SocjalLajki.aspx?url=http%3a%2f%2fcasaledelmurgese.info%2fwoman%2f21574-verunka-onza-coolios-erotic-babes-man-to-women.php
26354 jynx maze ass parade http://www.sescapada.com/includes/select_lang.php?langu=es&url=http%3a%2f%2fcasaledelmurgese.info%2fwoman%2f18718-sofi-cute-female-with-open-average-boobies.php
12445 super cute blonde piper perri takes on mandingos in this http://alicornia.ctcin.bio/out/?id=46530&link=http%3a%2f%2fcasaledelmurgese.info%2fblack%2f3913-gagged-milf-phoenix-marie-in-leather-lingerie-fucking-interracial.php
547 diamond kitty mike adriano nasty anal tryouts pov http://sandyhookpromise-dot-yamm-track.appspot.com/Redirect?ukey=1rAbijabGDeUhGc2Zh0yXao_HXo86O1jrLvU365eN72s-48431541&key=YAMMID-59837448&link=http%3a%2f%2fcasaledelmurgese.info%2ffuck%2f17627-adrienne-strips-in-the-bath.php
19497 sindy vega brutal dildo fuck redtube toys http://asemane-eshgh.blogsky.com/dailylink/?go=http%3a%2f%2fcasaledelmurgese.info%2fwoman%2f11337-studio-portrait-of-woman-wearing-native-american-headdress.php&id=1
15388 faith reminds you she is your goddess http://www.pricehare.com/watch/buy?url=http%3a%2f%2fcasaledelmurgese.info%2fpanties%2f27123-rosie-jones-topless-jean-shorts-for.php
5732 danielley ayala was born in the united states http://lu.filterbypass.xyz/?cdURL=casaledelmurgese.info%2fpussy%2f19329-from-anal-gape-sex.php
5486 black ebony she loves pleasurable things por http://uk35ay.yext-wrap.com/plclick?pid=8ijz3Ig9Wp&ids=15547330&continue=http%3a%2f%2fcasaledelmurgese.info%2fteen%2f25794-momiji-sexy-schoolgirl-gta-san-andreas.php&target=specialOffer
6388 japanese ai uehara boons grouphot jav http://borisbiopat.unblog.fr/?wptouch_switch=desktop&redirect=http%3a%2f%2fcasaledelmurgese.info%2fbrunette%2f12430-tammy-taylor-ass-buttocks-panties-corset-stockings.php
11939 evil angel lana rhoades exemplary anal sex http://ge132asai.cloudhostedresources.com/?task=get&url=http%3a%2f%2fcasaledelmurgese.info%2fcock%2f26011-arresting-milf-samantha-bentley-loves-playing-with-big-cocks.php
14169 corinne blonde strip lingerie pose http://www.swindonweb.com/pages/click.asp?a=1033<=site_idno&ls=1&ap=250&link=http%3a%2f%2fcasaledelmurgese.info%2fpornstars%2f13386-door-to-whores-brandi-love-julia-ann-keiran-lee.php
20117 daz boho outfit for genesis http://somafix.blogsky.com/dailylink/?go=http%3a%2f%2fcasaledelmurgese.info%2fpanties%2f9435-bruna-castro-in-sexy-white-lingerie-and-stockings-posing-outdoor.php&id=1
107 sandra bullock pages http://noussa12.unblog.fr/?wptouch_switch=desktop&redirect=http%3a%2f%2fcasaledelmurgese.info%2fcock%2f7404-melissa-moore-fuck-with-solo.php
19945 from lisa ann vii sex http://lamaisonviolette.unblog.fr/?wptouch_switch=desktop&redirect=http%3a%2f%2fcasaledelmurgese.info%2fmodel%2f26231-naughty-mamazon-lezzazon-and-others.php
7966 foxy salt in jamora by antonio clemens http://eelmei.blogsky.com/dailylink/?go=http%3a%2f%2fcasaledelmurgese.info%2fhardcore%2f3769-big-tits-plumper-bunny-de-la-cruz-hardcore-sex-fat-ass-shaved-pussy.php&id=1
759 asian pouty korean girl teen http://annekedeblok.nl/JS/collect.php?src=jquery/jquery-1.4.2.min.js,jquery/ui/jquery-ui-1.8.5.custom.min.js,jquery/jsTree/_lib/jquery.cookie.js,jquery/jsTree/jquery.jstree.js,scripts/swfobject/swfobject.js,jquery/jquery.FCKEditor.js,scripts/progress.js,jquery/jquery.progressbar/js/jquery.progressbar.min.js,jquery/lightbox/jquery.lightbox-0.5.min.js,jquery/cycle/jquery.cycle.all.min.js,jquery/simplemodal/jquery.simplemodal-1.2.3.js,jquery/validate/jquery.validate.js,jquery/scrollTo/jquery.scrollTo.js,jquery/jquery_init_site.js,&lang=NL&path=&loc=http%3a%2f%2fcasaledelmurgese.info%2fpanties%2f21283-from-mature-in-pantyhose-sex-galler.php
24905 tiny hosed feet anita bellini http://www.ylib.com/epaperto.asp?es_code=pj&es_date=2009-02-23&url=http%3a%2f%2fcasaledelmurgese.info%2fbabe%2f11569-monique-alexander-and-laurie-hot-babes.php
9786 seductive brunette babe lily showing her ass http://sa-hoseyni.blogsky.com/dailylink/?go=http%3a%2f%2fcasaledelmurgese.info%2fcock%2f8907-horny-canadian-nikki-benz-sucks-strokes-titty-fucks-cock.php&id=17
19597 instagram model comments anastasiya kvitko http://vidras.unblog.fr/?wptouch_switch=desktop&redirect=http%3a%2f%2fcasaledelmurgese.info%2ftits%2f19160-match-topless-catfight-featuring-marie-emily-addison.php
Quote

Add comment


Security code
Refresh