Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+m
	Running	31	29:19:11	210.64	(8:21)	338.99	(5:11)	550
	mountainbiking	1	2:00:00	22.37	(5:22)	36.0	(3:20)
	Cycling	3	1:55:00	31.69		51.0
	Orienteering	1	1:10:30	5.59	(12:36)	9.0	(7:50)	230	24c
	Strength training	3	48:00
	Swimming	1	30:00
	Glydex	1	22:00
	Total	34	36:04:41	270.29		434.99		780	24c
averages - sleep:8.3

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Sunday Jan 31, 2010 #

10 AM

Running warm up/down 19:40 [2] 3.3 km (5:58 / km)
slept:7.5

Warm up with Bart D. before orienteering race in La Gileppe.

Orienteering 1:10:30 [4] *** 9.0 km (7:50 / km) +230m 6:57 / km
ahr:159 max:172 24c

Orienteering in La Gileppe. Took it as a training as there was about 30cm of snow in the forest which made it very very tough. My compass had a bubble so it was not reliable which made me deviate to much from time to time. Some mistakes due to that but no big mistakes. Tough I need more map training to prepare for the season. Never ran at max, just a good speed.
Km according to GPS: 10.44 km

Running warm up/down 9:42 [2] 1.72 km (5:38 / km)

Cooling down with Bart D. after orienteering race.

Saturday Jan 30, 2010 #

1 PM

Running long 1:07:00 [3] 14.18 km (4:43 / km)
slept:9.5 shoes: Nike Air Vomero

Running in Kessel-Lo in the snow on the finnish track.

Friday Jan 29, 2010 #

7 AM

Running long 47:37 [3] 10.0 km (4:46 / km)
slept:7.0 shoes: Nike Air Vomero

Morning jog, good speed (started easy but then accelerated), good feeling.
Today was my last working day at PricewaterhouseCoopers. Monday I will start at Golazo Sports. Look forward to it!

7 PM

Strength training 35:00 [1]

strength training in the gym (abdo, legs and upper body)

Cycling 15:00 [2]

easy cycling in the gym

Thursday Jan 28, 2010 #

1 PM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
slept:7.5 shoes: Nike Air Vomero

Warm up (15', 3km) and cooling down (15', 3 km) before and after intervaltraining on finnish track in Kessel-Lo.

Running intervals 28:27 [4] 5.6 km (5:05 / km)
shoes: Nike Air Vomero

intervaltraining on finnish track in Kessel-Lo:
6x (100m-150m-200m) with resp 50m and 75m walking after 100m and 150m. Between each heat 2' easy jogging.

Wednesday Jan 27, 2010 #

3 PM

Running long 1:34:38 [2] 17.4 km (5:26 / km) +150m 5:13 / km
ahr:135 slept:10.5 shoes: Nike Air Vomero

Long easy run with Kim in Kessel-Lo (Kesselberg and provinciaal domein). Feeling not so good due to the cold.

Tuesday Jan 26, 2010 #

8 AM

Running long 40:12 [2] 7.6 km (5:17 / km)
slept:9.0 shoes: Nike Air Vomero

Morning jog in Kessel-Lo (provinciaal domein and finnish track).

7 PM

Running warm up/down 25:00 [2] 4.2 km (5:57 / km)
shoes: Nike Air Vomero

Easy warm up with Kim and part with Ken and Hoekie (who were waiting for the slok-training) on finnish track in sportkot. Including 4x100m accelerating.

Running intervals 22:20 [4] 6.0 km (3:43 / km)
ahr:165 max:171 shoes: Nike Air Vomero

Intervaltraining on track of sportkot: 3x2000m at pace of 3'45"/km. Times were 7'27", 7'28" and 7'25".

Running warm up/down 4:00 [1] 0.65 km (6:09 / km)
shoes: Nike Air Vomero

Easy jogging in between intervals

Running warm up/down 20:00 [2] 3.4 km (5:53 / km)
ahr:131 shoes: Nike Air Vomero

Cooling down after intervaltraining.

Monday Jan 25, 2010 #

7 PM

Running long 1:17:25 [2] 15.3 km (5:04 / km)
slept:9.5 shoes: Nike Air Vomero

Long slow distance together with Hans on finnish track in Balen. After 15min, accelerations (8x30m with 50" easy running in between), afterwards continuation of long run.

Sunday Jan 24, 2010 #

9 AM

Running long 52:00 [2] 9.2 km (5:39 / km)
slept:7.75 shoes: Nike Air Vomero

Very easy running with Kim in Kessel-Lo. Not a good feeling, very tired.
Now in the evening I feel a bit sick...

Saturday Jan 23, 2010 #

10 AM

Running warm up/down 1:04:00 [2] 11.0 km (5:49 / km)
slept:8.5 shoes: Nike Air Vomero

Flemish national team hill training: Warm up and down before and after hill interval training + running in between hill intervals.

Running hills 16:00 [5] 4.0 km (4:00 / km) +400m 2:40 / km
shoes: Nike Air Vomero

Flemish team interval training in Schaffen: 19x hill interval varying from 150m until 280m. Very nice training together with the team.

3 PM

mountainbiking long 2:00:00 [2] 36.0 km (3:20 / km)

Easy mountainbiking with Dries vdk in Schaffen. The arrows showing the direction were not always there so we lost quite a lot of time searching the right direction. Heavy legs but nice!

C • garmin 1

Friday Jan 22, 2010 #

9 PM

Running long 59:22 [2] 10.8 km (5:30 / km)
slept:7.0 shoes: Nike Air Vomero

Very easy running with Kim in Kessel-Lo on finnish track. Totally exhausted after tough week at work. Need a good sleep!

Thursday Jan 21, 2010 #

10 PM

Running long (Recovery run) 30:00 [2] 5.6 km (5:21 / km)
slept:7.0 shoes: Nike Air Vomero

Late evening recovery run on finnish track in Balen (part with Hans). 8' running at slight higher pace.
Very tough week at work => exhausting...

Wednesday Jan 20, 2010 #

9 PM

Running warm up/down 42:00 [2] 7.7 km (5:27 / km)
slept:6.75 shoes: Nike Air Vomero

Warming up on finnish track in Balen (4,3 km in 21'40") and cooling down after intervaltraining (3,4 km in 20'20") together with Hans

Running intervals 38:00 [4] 6.47 km (5:52 / km)
shoes: Nike Air Vomero

Intervaltraining: 10x100m with 50m walking in between; 8x150m with 75m walking in between and 10x100m with 50m walking in between; 3' jogging in between series.
Good training together with Hans.

Tuesday Jan 19, 2010 #

10 PM

Running long 1:15:00 [2] 14.94 km (5:01 / km)
slept:6.75 shoes: Nike Air Vomero

Easy long run in Kessel-Lo on the finnish track late in the evening. Only 7 more days to work at my current employer, counting down! Hope to have more time for training when I start my new job in February.

Monday Jan 18, 2010 #

6 AM

Running long (Recovery run) 44:07 [2] 8.1 km (5:27 / km)
slept:7.25 shoes: Nike Air Vomero

Recovery run in the morning before work after yesterday's cross country race.

Sunday Jan 17, 2010 #

10 AM

Running warm up/down 25:00 [2] 4.6 km (5:26 / km)
slept:9.75 shoes: Nike Air Vomero

Morning jog in Provinciaal domein Kessel-Lo including 4x100m accelerating before cross country race this afternoon in Herentals

2 PM

Running warm up/down 27:00 [2] 4.5 km (6:00 / km)
shoes: Nike Air Vomero

Warming up before cross country race including 4x100m

3 PM

Running race 33:36 [5] 9.23 km (3:38 / km)
shoes: Adidas spikes

cross country race in Herentals. I am satisfied with my race on a nice parcours. I splitted my race very well and was able to accelerate in the last lap. It was very nice that a lot of guys out of orienteering were present too!

4 PM

Running warm up/down 15:00 [2] 2.2 km (6:49 / km)
shoes: Nike Air Vomero

Cooling down after the race with all guys from orienteering. Nice!

Saturday Jan 16, 2010 #

5 PM

Running long 32:00 [2] 6.2 km (5:10 / km)
slept:9.3 shoes: Nike Air Vomero

Easy run with Kim in Kessel-Lo. 4x100m accelerating in the end.

Friday Jan 15, 2010 #

7 PM

Running long 48:05 [2] 9.2 km (5:14 / km)
slept:7.0 shoes: Nike Air Vomero

Easy running with Kim in Kessel-Lo on the finnish track, still icy, not so nice. First run with Garmin forerunner 305, very nice!
4x100m accelerating in the end.

Wednesday Jan 13, 2010 #

9 PM

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
slept:7.0 shoes: Nike Air Vomero

Warm up, cooling down and easy running before, after and between the interval training on the treadmill in the fitness.

Running intervals 21:00 [4] 6.0 km (3:30 / km)
shoes: Nike Air Vomero

Intervals on the treadmill in the fitness:

1km @ 18 km/h
2km @ 17 km/h
3km @ 16 km/h

Tuesday Jan 12, 2010 #

Note
(rest day)

No time for training due to work.

Monday Jan 11, 2010 #

9 PM

Running long 47:50 [2] 9.1 km (5:15 / km)
slept:8.0 shoes: Nike Air Vomero

Easy running with Kim in Kessel-Lo on the finnish track. Surface was bad with the frozen snow.

Sunday Jan 10, 2010 #

Running long 1:08:00 [2] 12.5 km (5:26 / km)
slept:10.25 shoes: Nike Air Vomero

Long run in Heverleebos and Meerdaelwoud (first part with Kim) in the snow with a lot of climbing. Ran very slowly uphill, not forcing the hamstrings and the groins that are still not fully recovered.

Running long 25:00 [3] 6.0 km (4:10 / km)
shoes: Nike Air Vomero

Faster parts of my long run. Ran faster on several flat parts.

Saturday Jan 9, 2010 #

Running long 41:26 [2] 8.0 km (5:11 / km)
slept:8.75 shoes: Nike Air Vomero

Easy running with Kim in the snow around sportkot.

Swimming 30:00 [3]

Swimming in the sportkot with Kim

Friday Jan 8, 2010 #

Cycling 1:05:00 [2] 34.0 km (1:55 / km)
slept:8.0

Easy cycling in the gym.

Glydex 22:00 [2]

glydex in the gym

Strength training 6:00 [1]

strength training in the gym (abdo)

Thursday Jan 7, 2010 #

Running long 1:03:26 [2] 12.0 km (5:17 / km)
slept:8.75 shoes: Nike Air Vomero

Easy running in Kessel-Lo with Kim on finnish track. Hamstrings are sore and painful after tuesdays interval training. The cold and the snow are not accelerating the recuperation of the hamstrings. Tomorrow maybe no running?

C • Well done, Joost. Did also ... 1

Wednesday Jan 6, 2010 #

Running long 47:33 [2] 9.0 km (5:17 / km)
slept:8.5 shoes: Nike Air Vomero

Easy running (recuperation run) with Kim in Provinciaal domein Kessel-Lo.

Cycling 35:00 [2] 17.0 km (2:04 / km)

Easy cycling in the gym

Strength training 7:00 [1]

strength training in the gym (abdo)

Tuesday Jan 5, 2010 #

Running warm up/down 42:00 [2] 8.0 km (5:15 / km)
slept:7.5 shoes: Nike Air Vomero

Easy warm up (21'45") and cooling down (20'15") with Kim in Kessel-Lo before and after the intervaltraining in the snow. Warming up included some accelerations.

Running intervals 35:00 [4] 5.5 km (6:22 / km)
shoes: Nike Air Vomero

intervaltraining in the snow on finnish track in Kessel-Lo (athletics track was not possible due to snow):

3x (10x100m) at submax speed with 50m of walking in between. Between series 3' jogging.

Good training despite the snow which did not make it easy.

Monday Jan 4, 2010 #

Running long 1:02:26 [2] 11.3 km (5:32 / km)
slept:8.5 shoes: Nike Air Vomero

Easy running in Kessel-Lo around the Kesselberg in the snow.

Sunday Jan 3, 2010 #

Running warm up/down 41:30 [2] 7.5 km (5:32 / km)
slept:9.0 shoes: Nike Air Vomero

Warm up and cooling down in the snow before and after interval training (fartlek) in Kessel-Lo (provinciaal domein and finnish track)

Running intervals 26:00 [5] 6.0 km (4:20 / km)
shoes: Nike Air Vomero

Fartlek training in the snow on the finnish track of Kessel-Lo. Nice with the sun and the snow, heavy.

Saturday Jan 2, 2010 #

Running long 31:27 [2] 6.4 km (4:55 / km)
slept:11.0 shoes: Nike Air Vomero

Morning jog in provinciaal domein of Kessel-Lo.

Running long 1:19:22 [2] 15.6 km (5:05 / km)
shoes: Nike Air Vomero

Easy running with Kim in Kessel-Lo (Kesselberg and finnish track).

C • more than 100km this week... 3

Friday Jan 1, 2010 #

Note
slept:6.5 (rest day)

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