Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 28 days ending Feb 28, 2010:

activity

time

miles

Running

13:10:00

95.5

(8:16)

153.7

(5:08)

Football

1:30:00

4.35

(20:41)

7.0

(12:51)

Total

14:40:00

99.85

(8:49)

160.7

(5:29)

averages - sleep:8.3 weight:69.5kg

1:57

0:00

» now

Sunday Feb 21, 2010 #

11 AM

Running long 1:05:00 [2] 12.0 km (5:25 / km)
(injured) shoes: Nike Air Vomero

Long run in Kessel-Lo.

Saturday Feb 20, 2010 #

3 PM

Football 1:30:00 [4] 7.0 km (12:51 / km)

Football match against Patria Tienen: victory 11-2!

Monday Feb 15, 2010 #

9 PM

Running long (recovery) 46:49 [2] 8.85 km (5:17 / km)
slept:7.0 shoes: Nike Air Vomero

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

Sunday Feb 14, 2010 #

10 AM

Running warm up/down 43:43 [2] 7.8 km (5:36 / km)
ahr:135 shoes: Nike Air Vomero

Warm up and cooling down before and after tempo run with Kim and my brother Hans in Kessel-Lo.

Running tempo 30:45 [5] 8.0 km (3:51 / km)
ahr:170 max:182 slept:8.25 weight:69.5kg shoes: Nike Air Vomero

8km tempo run in the snow with Hans on finnish track in Kessel-Lo

Saturday Feb 13, 2010 #

10 AM

Running warm up/down 42:00 [2] 7.8 km (5:23 / km)
ahr:135 slept:10.5 shoes: Nike Air Vomero

Warm up and cooling down before and after intervaltraining in Kessel-Lo. The cold is really a pain in the ass!

Running intervals 23:00 [4] 4.4 km (5:14 / km)
max:174 shoes: Nike Air Vomero

Intervaltraining on finnish track of Kessel-Lo in the snow.

4x200m with 100m walking in between
5x150m with 75m walking in between
6x100m with 50m walking in between

2' jogging in between the three series.

No cross country race for me tomorrow as planned. Training instead.

6 PM

Running long 52:22 [2] 10.15 km (5:10 / km)
ahr:135 shoes: Nike Air Vomero

Evening recovery run with Kim in Kessel-Lo on finnish track in the snow.

Friday Feb 12, 2010 #

Note
slept:6.0 (rest day)

No energy for training, too tired after heavy week and short night.

Thursday Feb 11, 2010 #

10 PM

Running long 1:11:46 [2] 13.9 km (5:10 / km)
ahr:137 shoes: Nike Air Vomero

Easy long run in Kessel-Lo on finnish track in the snow.

Wednesday Feb 10, 2010 #

7 PM

Running warm up/down 43:35 [2] 7.65 km (5:42 / km)
ahr:136 slept:9.0 shoes: Nike Air Vomero

Warm up and cooling down before and after intervaltraining on finnish track in Kessel-Lo in the snow.

Running intervals 42:00 [5] 9.5 km (4:25 / km)
max:186 shoes: Nike Air Vomero

Intervaltraining: fartlek

Intervals: 1' - 2' - 3' - 4' - 5' - 4' - 3' - 2' - 1'
Rest in between: 1' - 1' - 2' - 3' - 4' - 3' - 2' - 1'

Still felt that I have been sick the days before.

Tuesday Feb 9, 2010 #

Note
slept:8.0 (sick)

Monday Feb 8, 2010 #

9 PM

Running long 42:25 [2] 8.0 km (5:18 / km)
slept:8.5 shoes: Nike Air Vomero

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

Sunday Feb 7, 2010 #

9 AM

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.

2 PM

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!

3 PM

Running race 17:50 [5] 4.8 km (3:43 / km)
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.

Saturday Feb 6, 2010 #

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.

Friday Feb 5, 2010 #

Note
slept:7.5 (sick) (rest day)

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

Thursday Feb 4, 2010 #

12 PM

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).

Wednesday Feb 3, 2010 #

8 PM

Running long 49:40 [2] 9.0 km (5:31 / km)
slept:8.0 shoes: Nike Air Vomero

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

Tuesday Feb 2, 2010 #

8 PM

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] 7.0 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"

Monday Feb 1, 2010 #

8 PM

Running (Recovery) 26:25 [2] 4.85 km (5:27 / km)
shoes: Nike Air Vomero

Very easy running (recovery training) in Kessel-Lo.

« Earlier | Later »