Training Archive: driesvdk

running race 34:07 [5] 9.23 km (3:42 / km) vdot: 56.7

Cross country race...
Didn't really know what to expect, some muscles felt rather sore before the race, especially the calves.

I did a slow start and thereby lost some time in the first few corners...

After one lap my motor was warmed up and I could start catching runners, Benjamin, Wannes, Hoekie...
I saw the back of Joost about 100m in front of me after lap 2, at the end of lap 5 it was 50m but than I couldn't really accelerate anymore.

Feeling was good, strong in the heavier muddy parts, but from muddy part to better runnability parts I always lost some meters. Short intervals are probably good to improve that.

results
http://acherentals.be/documenten/uitslagen/2010011...

running 42:00 [2] 7 km (6:00 / km)

Warm up / down with Joost - Bart - Hoekie - Benjamin.

running 27:00 [2] 5 km (5:24 / km)
shoes: icebug

warming up-down before and after the race.
Some running exercises during warm up.

Orienteering 43:26 [4] 7.8 km (5:34 / km)
shoes: icebug

Ran a decent race, pretty satisfied with the flow and the accuracy.
Just one mistake at control 20, (30s) too far to the left. Went back afterwards to check how I could have avoided this.

had a good pace, not maximal.
Felt strong in the small hills and the big packs of snow. Would have liked to run a longer course...

Always nice to run in this area, but I think the course could have been more difficult. Nice to know that it was raining in Belgium and not in Holland.

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

running intervals 24:00 [4] 6.86 km (3:30 / km)
ahr:178 max:184 shoes: NIKE AIR STRUCTURE TRIAX10+

Threadmill:
5 x 5' was the plan, but last lap became 4'

1: 3'42"/km ahr 167 max 173
2: 3'36"/km ahr 170 max 176
3: 3'31"/km ahr 172 max 180
4: 3'26"/km ahr 175 max 183
5: 3'20"/km ahr 177 max 186

After 3' in last lap I must have accidentally pushed a button or something... I don't know but suddenly I was running with an inclination of 2%. Took some time to realise than slowed down the pace to 3'30" after 4' I was feeling that my heartrate was too high and instead of slowing the pace more down I accidentally (again) pushed the "emergency stop".

The threadmill wasn't the most user friendly I would say.
good training session but some muscles feel a little sore, calves and adductors ones again...

running 28:00 [2] 5.33 km (5:15 / km)
ahr:145 shoes: NIKE AIR STRUCTURE TRIAX10+

10 minutes warm up.
2 minutes in between each of the intervals
10 min warm down.

spinning 10:00 [1]

strength 15:00 [1]
ahr:120

upper body

I kept monitoring HR and was surprised that the HR was actually always in between 100 and 140.

stretching 10 min

spinning 1:55:00 [3]
ahr:157 max:178 shoes: shimano SPD

Probably my best Spinning session so far. Felt good and on the "high frequency spinning" I could keep the speed of the instructor.
Changed position of saddle to a higher position.

Sweating like hell !!

Note
(rest day)

ironing all night.
adductor magnus still sore from XC skiing on sunday.

spinning 1:20:00 [2]
ahr:147 max:180 shoes: shimano SPD

monday-spinning session.
Watching the HR regularly and kept it at +-150. one peak of 4 minutes at 180.
Today I did feel my adductors from the langlaufsession of yesterday.

Stretching of adductors + hamstrings