Training Log Archive: JoostIn the 7 days ending Dec 6, 2009:
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Sunday Dec 6, 2009 #
Orienteering race 57:30 [3] 9.1 km (6:19 / km)
slept:9.0
Orienteering race in Solterheide: Took it as a training, easy. Technically good performance. One small mistake of 30" at the beginning of the race but for the rest no problems, good contact with the map. A bit heavy legs after a good training week.
Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
Warm up and down before and after orienteering training.
Saturday Dec 5, 2009 #
mountainbiking long 2:30:00 [2]
slept:9.0
Mountainbiking with Dries at Holsbeek. We did the green and the blue tour (40km in total). Very muddy but very nice tour.
profile of the tour:
http://mtbroutes.be/images/profiel/Holsbeek.jpg
profile of the tour:
http://mtbroutes.be/images/profiel/Holsbeek.jpg
Football warm up/down 10:00 [1]
Warming up before the football match against Plaza Players Leuven.
Football 1:30:00 [4]
Football match against Plaza Players Leuven. We won with 3-6 after being 2-0 in defeat after 30min. I scored the 5th goal which is always nice as left-midfielder.
Good training day, lot of volume.
Good training day, lot of volume.
Friday Dec 4, 2009 #
Running warm up/down 40:30 [2] 7.4 km (5:28 / km)
slept:11.0
Warm up and down with Kim before intervaltraining on finnish track in Kessel-Lo.
Running intervals 33:40 [5] 6.7 km (5:01 / km)
Intervaltraining on finnish track in Kessel-Lo (heavy running with little climbing) with Kim
5x1000m with 400m jogging in between: 3'47"; 3'42"; 3'35"; 3'32"; 3'27"
Good training with good feeling and very fast recuperated.
5x1000m with 400m jogging in between: 3'47"; 3'42"; 3'35"; 3'32"; 3'27"
Good training with good feeling and very fast recuperated.
Thursday Dec 3, 2009 #
Strength training 20:00 [1]
strength training in the gym
Cycling 45:00 [2]
slept:8.0
cycling in the gym, 23.2 km
Wednesday Dec 2, 2009 #
Running long 1:11:30 [2] 13.0 km (5:30 / km)
slept:7.3
Very easy running with Kim in Kessel-Lo. Running from home to finnish track (2km), 9 laps of 1km on finnish track and back home (2km)
Tuesday Dec 1, 2009 #
Running long 41:00 [2] 8.0 km (5:08 / km)
slept:8.0
Morning jog: easy running to the finnish track where I did four laps and returned back home.
Running warm up/down 34:00 [2] 6.0 km (5:40 / km)
RAM-training: Warm up before intervaltraining 22' and cooling down afterwards 12'
Running intervals 38:00 [5] 6.5 km (5:51 / km)
RAM-training: 8x500m with 300m easy running in between, always starting together with Kim and sometimes also with Els.
Times: 1'33"; 1'35"; 1'34"; 1'33"; 1'31"; 1'32"; 1'31"; 1'29"
A good first interval-training on the track. I did not push all the way (90%) to make sure my achilles tendon was not suffering to much and I was rapidly recovered of the intervals.
Times: 1'33"; 1'35"; 1'34"; 1'33"; 1'31"; 1'32"; 1'31"; 1'29"
A good first interval-training on the track. I did not push all the way (90%) to make sure my achilles tendon was not suffering to much and I was rapidly recovered of the intervals.
Monday Nov 30, 2009 #
Cycling 45:00 [2]
slept:8.5
Cycling in the gym. 21.5 km
Strength training 20:00 [1]
strength training in the gym