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Training Log Archive: Ken_peeters

In the 7 days ending Jan 17, 2010:

	activity	#	time	miles		km		+m
	Running	6	5:32:33	42.0	(7:55)	67.59	(4:55)	547
	MTB	1	2:43:00	29.52	(5:31)	47.5	(3:26)	450
	Orienteering	1	43:27	5.34	(8:08)	8.6	(5:03)	45	17 /	22c	77%
	swimming	1	36:58	0.93	(39:40)	1.5	(24:39)
	Total	8	9:35:58	77.79	(7:24)	125.19	(4:36)	1042	17 /	22c	77%
averages - sleep:7.4 rhr:42

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Sunday Jan 17, 2010 #

11 AM

MTB 2:43:00 [3] 47.5 km (3:26 / km) +450m 3:17 / km
ahr:138 max:177 rhr:43 slept:9.0

MTB at Holsbeek. We first did some climbs at Kesselberg and then started the blue track at Holsbeek. In the way back we did again some hills at Kesselberg and Chartreus.

Saturday Jan 16, 2010 #

1 PM

Running warm up/down 4:05 [1] 0.7 km (5:50 / km)
ahr:129 max:140 rhr:40 slept:5.0 shoes: VJ Integrator

Warming up for wintercompetition at Kootwijkerzand, the Netherlands.

Orienteering 43:27 [3] *** 8.6 km (5:03 / km) +45m 4:55 / km
ahr:167 max:174 spiked:17/22c shoes: VJ Integrator

Orienteering at Kootwijkerzand. Nice terrain, good orienteering but still a bit cold and lots of snow. I started bad. Making 30" mistake at second control. The fourth again too far. This small legs are not good for me. At the 7th I knew I had to be carefull but still I messed up there again. 2' lost. The 11th I just ran too far on the road. Then it finally went better, good orienteering.
Enjoyed it till I made a small mistake at the 20th control.
I didn't push at all, easy running. Nice training but bit short.

Map:
http://img64.imageshack.us/img64/381/kootwijkerzan...

Results:
http://www.nolb.nl/index.php?option=com_content&vi...

Splits:
http://www.splitsbrowser.org.uk/splitsgraph.php?ev...

2 PM

Running warm up/down 21:35 [1] 3.52 km (6:08 / km) +22m 5:57 / km
ahr:135 max:155 shoes: VJ Integrator

Cooling down together with Bart Vandemoortel. We went again into the field.

7 PM

Running long 1:26:39 [2] 17.43 km (4:58 / km) +152m 4:46 / km
ahr:143 max:173 shoes: Asics GT-2150

I wanted to train a bit more because the course was a bit short and I didn't push hard at all. So I went for a training towards Kesselberg. Did some hills there. I went back through the park of Kessel Lo. I could enter and normally I leave the parc 1.5km further. I arrived at the gate to go out but it was closed. I knew another exit but this one was also closed. So I went back to the entrance where I came in, CLOSED. I started to get scary. I was locked inside. Started to run next to the fence to see if I get out. After I while I found one gate which was still open, luckily. I did 4 km more than I was planning to. But ok legs felt very good, didn't suffer at all.

Tomorrow I go for MTB. No cross country race for me, sorry coach.

Friday Jan 15, 2010 #

Note
rhr:44 slept:8.0 (rest day)

No training today. Worked from 9 am till 8 pm and meet some friends tonight. Tomorrow I'm going to Kootwijkerzand. Will be a nice training there.

Thursday Jan 14, 2010 #

2 PM

Running 1:14:05 [2] 15.58 km (4:45 / km) +145m 4:33 / km
ahr:137 max:160 rhr:41 slept:7.5 shoes: Asics GT-2150

Running towards Zoete Waters and doing extra tour there starting from the lab. In the beginning it was hard and I could not go fast, after half it went much better.

Wednesday Jan 13, 2010 #

10 PM

Running 1:04:41 [3] 13.52 km (4:47 / km) +128m 4:34 / km
ahr:143 max:173 slept:6.0 shoes: Asics GT-2150

Late evening run at Kesselberg. I climbed the 'Zounk' which is really hard especially in the snow. There my heartrate was above 170. At the end I ran at high pace.

C • training at 10pm... 3

Tuesday Jan 12, 2010 #

Running long 1:21:28 [2] 16.84 km (4:50 / km) +100m 4:42 / km
ahr:139 max:160 slept:9.0 shoes: Asics GT-2150

Running together with Dries VG same tour as last week. The snow is a bit slippery and difficult to run.

Monday Jan 11, 2010 #

swimming 36:58 [3] 1.5 km (24:39 / km)

Swimming at sportoase with Valerie. After we took sauna, turkish bath and jacuzzi.

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