Training Log: Yannick

Running warm up/down 10:15 [2] 2.1 km (4:53 / km)
ahr:148 shoes: Salomon Speedcross 2 (red)

Warming up till the start of the National Middle Distance in Geel-Bel. Including some accelerations.

Orienteering race 27:17 [4] 5.3 km (5:09 / km)
ahr:191 shoes: Salomon Speedcross 2 (red)

Distance on Garmin: 6.16km (4'25''/km)

National Middle Distance in Geel-Bel. Small but nice map, I know the terrain because we train there with vabco. But this wasn't an advantage.
First 7 controls where very fast, after that some greener forest and the first mistake (control 8). The long leg till control 9 was a mistake of myself, I runned till the field and had to come back. Losed also some time at control 10,15 and 18. Lost controls very easy, between all the fields.
Didn't run under 5'00''/km.

Map:
http://2.bp.blogspot.com/_k96mDNHShSE/S6YvamhP8-I/...
Result:
http://hamok.be/resultaten/201003211.html#HJUN

Running warm up/down 16:32 [1] 2.9 km (5:42 / km)
ahr:142 shoes: Salomon Speedcross 2 (red)

Longer cooling down. Again till start with Jeremy and Pieter. Some warming-up with the trainer (Stef Thiels) and back till the CC.

Running warm up/down 11:06 [2] 2.25 km (4:56 / km)
ahr:159 max:175 shoes: Asics Gel Kayano 16

Warming up on the track for the physical test in Brussels. Nice round, with one 'heavy' climb. Roads where good to run, but one small gate to run true or jump over!

Running tempo 36:25 [4] 10 km (3:39 / km)
ahr:186 max:197 shoes: Asics Gel Kayano 16

Physical testrun for the Elite runners in Brussels. Gert and I decided to run the limit-tempo (3'40''/km) and Wannes had to follow. We runned almost all the time at the some tempo. Catched some runners who start fast in the beginning. After 5 rounds I decide to stop (because tomorrow there's also the national middle distance).

Happy with the result and nice training!

Running warm up/down 9:47 [1] 1.29 km (7:35 / km)
ahr:133 max:145 shoes: Asics Gel Kayano 16

Short cooling down with Wannes, Pieter and Kim.

Running 23:05 [2] 5 km (4:37 / km)
ahr:152 max:159 shoes: Asics Gel Kayano 16

Short run in my backyard, because I'll run also the physical testrace tomorrow in Brussels (tempo: 3'40''/km).

Running long 1:01:16 [2] 12.6 km (4:52 / km)
ahr:149 max:173 shoes: Asics Gel Kayano 16

Vabco training in Mol together with Jo. Sven went also with us, but with the mountainbike. We did some small single tracks and nice tracks next to the Nethe.

Body- Strength 5:00 [1]

Running long 55:35 [2] 12 km (4:38 / km)
ahr:151 max:159 shoes: Asics Gel Kayano 16

Long run in Prinsenpark, Retie.
=> 4* blue track (3km)

Body- Strength 5:00 [1]

Running 55:27 [2] 10.75 km (5:09 / km)
ahr:153 max:174 shoes: Asics Gel Kayano 16

Vabco training in Mol together with Sven. Did again the nice single-track next to the Nethe (1,5km). The 3 coming weeks will be easier trainingweeks, most part will be endurance and kilometers.

Running 28:50 [2] 5.81 km (4:58 / km)
ahr:151 max:162 shoes: Asics Gel Kayano 16

Recovery run with Gert in Mol-Sluis (with headlamp). Legs felt very good after the weekend.