Training Log: Joost

Running long 27:40 [2] 5.5 km (5:02 / km)
slept:9.25 shoes: Nike Air Vomero

Morning jog to check whether I feel good enough for participating in regional cross country champs this afternoon. Feel that I have been sick the last two days so feeling is not 100%. Included 4x100m accelerating.

Running warm up/down 35:00 [2] 5.8 km (6:02 / km)
shoes: Nike Air Vomero

Warm up before regional cross country champs in Mechelen (including accelerations) while following Kim to her first regional title! Great performance, very proud!

Running race 17:50 [5] 4.8 km (3:43 / km) vdot: 54.1
shoes: Adidas spikes

Quit the cross country race as I was still feeling the sickness of the past two days. Legs were good but head and breathing were not yet following. Felt my body was not yet ready for suffering really hard. Next week another race where I hope to be 100% again.

Note that I don't know my running time until I quit the race, so it is an estimation.

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Nike Air Vomero

Cooling down after race.

Note
slept:10.0 (sick) (rest day)

Still sick, better than yesterday but not sure I will run regional cross country champs tomorrow. Will evaluate my situation tomorrow morning.

Note
slept:7.5 (sick) (rest day)

Rest day. Sick (throat, nose and headache).

Running long 45:00 [2] 9.6 km (4:41 / km)
slept:8.0 shoes: Nike Air Vomero

Running with Greg (colleague of work) around industry parc in Beringen. Start to feel a bit ill (throat, nose, headache).

Running long 49:40 [2] 9 km (5:31 / km)
slept:8.0 shoes: Nike Air Vomero

Easy running with Kim in Kessel-Lo on finnish track.

Running warm up/down 36:00 [2] 6.8 km (5:18 / km)
shoes: Nike Air Vomero

Warm up and down before and after intervaltraining in Sportkot, Leuven. Raining hard and cold.

Running intervals 34:00 [4] 7 km (4:51 / km)
max:177 slept:8.0 shoes: Nike Air Vomero

Intervaltraining on finnish track (heavy running) in sportkot, Leuven. 6x1000m with 2' rest (easy jogging, around 200m).

Times: 4', 3'52", 3'50", 3'56", 3'48", 3'42"