Training Log Archive: driesvdkIn the 7 days ending Dec 13, 2009:
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Sunday Dec 13, 2009 #
running race 34:00 [5] 9.24 km (3:41 / km)
cross country race in Booischot.
Damned these guys run hard!!
Planned to stay with Joost but ended up about 1' behind him I would guess. The course was flat, and superfast, no mud, not a lot of corners, no hills (not my favorite track) Winner was Stefan Van den Broek in 29'48". I still had to do 4/5th of a lap to go when he finished.
From the start I had problems keeping the pace. It were my legs that were holding me back from running faster. Felt some muscle groups during the race. Calves, hamstrings in particular.
Some points in the race I had to recover a bit by running a little slower, than had the feeling I could catch up again but No, it was impossible...
Damned these guys run hard!!
Planned to stay with Joost but ended up about 1' behind him I would guess. The course was flat, and superfast, no mud, not a lot of corners, no hills (not my favorite track) Winner was Stefan Van den Broek in 29'48". I still had to do 4/5th of a lap to go when he finished.
From the start I had problems keeping the pace. It were my legs that were holding me back from running faster. Felt some muscle groups during the race. Calves, hamstrings in particular.
Some points in the race I had to recover a bit by running a little slower, than had the feeling I could catch up again but No, it was impossible...
running warm up/down 30:00 [2] 5.5 km (5:27 / km)
shoes: NIKE AIR STRUCTURE TRIAX10+
warm up/down before and after the cross country race together with Joost.
Saturday Dec 12, 2009 #
running 40:00 [2] 7.0 km (5:43 / km)
shoes: salomon
Tested my spikes in the park... noticed a big difference between shorter spikes and longer ones. So probably will run with longer ones tomorrow.
Than just ran around in the park for 30' more - variation in speed.
Didn't feel that well actually, probably because I ran right after lunch.
Let's see how it goes tomorrow. Don't have great expectations.
Than just ran around in the park for 30' more - variation in speed.
Didn't feel that well actually, probably because I ran right after lunch.
Let's see how it goes tomorrow. Don't have great expectations.
Friday Dec 11, 2009 #
Orienteering 54:00 [2] *** 8.5 km (6:21 / km)
spiked:21/24c shoes: icebug
easy running... good training.
missed first control a bit...
Last 4 controls I pushed.
missed first control a bit...
Last 4 controls I pushed.
running warm up/down 20:00 [2] 3.5 km (5:43 / km)
before and after the orienteering event.
Note
had a massage after the training.
calves and adductor magnus were hurting... *auch*
I need to train these muscles a bit and do a lot of stretching exercises.
calves and adductor magnus were hurting... *auch*
I need to train these muscles a bit and do a lot of stretching exercises.
Thursday Dec 10, 2009 #
running 45:00 [2] 8.5 km (5:18 / km)
shoes: salomon
20' warmup
20x 30"/30"
15' warmdown
Legs felt terrible during warmup, but during the interval session they felt a bit better. did only 20 because it was my first interval I did like this. It was fun and I wanted to continue for a few more.
20x 30"/30"
15' warmdown
Legs felt terrible during warmup, but during the interval session they felt a bit better. did only 20 because it was my first interval I did like this. It was fun and I wanted to continue for a few more.
running 10:00 [4] 3.2 km (3:07 / km)
shoes: shimano SPD
Wednesday Dec 9, 2009 #
Note
(rest day)
No training today - want to be fit on Sunday.
doing a bit of strength but not worth reporting.
Planning the training camp...
doing a bit of strength but not worth reporting.
Planning the training camp...
Tuesday Dec 8, 2009 #
mountainbike/cycling 43:00 [2] 20.0 km (2:09 / km)
shoes: shimano SPD
plan was to go with the bike to "running mate" the sportsshop in Kampenhout. would be about 75k cycling on roads.
Had to hurry to be at the shop before closing time... After 20min I missed a junction and lost about 15 minutes. Than decided to drive back home and go by car to the shop.
Arriving at 6pm at the shop and bought myself some nikes waffle xc V spikes. will test them next sunday.
Than decided to go to Leuven to join the SLOK-training.
Had to hurry to be at the shop before closing time... After 20min I missed a junction and lost about 15 minutes. Than decided to drive back home and go by car to the shop.
Arriving at 6pm at the shop and bought myself some nikes waffle xc V spikes. will test them next sunday.
Than decided to go to Leuven to join the SLOK-training.
C • SLOK 2
running 30:00 [2] 5.5 km (5:27 / km)
shoes: NIKE AIR STRUCTURE TRIAX10+
warm up for 2k on the "finse piste" because I was 10 minutes too early.
warm up till Heverleebos - and warm down the last km of the training.
warm up till Heverleebos - and warm down the last km of the training.
running 1:10:00 [3] 14.5 km (4:50 / km)
pace was rather high. Dries VG informed me that we were running at an average of 12.6 km/h when we were halfway, this included the first slow part, so probably the pace was about 4'30"/km for a part of the training.
Also Ken, Wouter and Witte joined the training.
Total of 18.5km
Also Ken, Wouter and Witte joined the training.
Total of 18.5km
Monday Dec 7, 2009 #
spinning 50:00 [1] 27.0 km (1:51 / km)
shoes: salomon
just spinning, making the legs a bit loose.
running 23:00 [1] 4.0 km (5:45 / km)
shoes: salomon
Before and after the spinning, run around the block.