Training Archive: Joost

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

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

Running race 33:36 [5] 9.23 km (3:38 / km) vdot: 57.7
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!

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!

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.

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.

Running warm up/down 40:00 [2] 7 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 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

Note
(rest day)

No time for training due to work.

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.