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Training Log Archive: Joost

In the 7 days ending Feb 14, 2010:

activity # timemileskm+m
  Running6 6:31:36 47.97(8:10) 77.2(5:04)
  Total6 6:31:36 47.97(8:10) 77.2(5:04)
averages - sleep:8.4 weight:69.5kg

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MoTuWeThFrSaSu

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.

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