Training Archive: Joost

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 km (4:10 / km)
shoes: Nike Air Vomero

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

Running long 41:26 [2] 8 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

Cycling 1:05:00 [2] 34 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)

Running long 1:03:26 [2] 12 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

Running long 47:33 [2] 9 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 km (2:04 / km)

Easy cycling in the gym

Strength training 7:00 [1]

strength training in the gym (abdo)

Running warm up/down 42:00 [2] 8 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.

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.