Training Archive: driesvdk

running 1:05:00 [2] 13.8 km (4:43 / km)
shoes: salomon

running in "den brandt". just a little harder than normal.

running 32:00 [2] 5 km (6:24 / km)
ahr:144 shoes: salomon

warm up/ down before and after the interval

+ 10 min running exercises with instructions of Bart.

running 24:00 [2]

in between intervals

running 16:00 [4] 4 km (4:00 / km) +400m 2:40 / km

had a complete text with all the times written here... tried to submit and lost everything.

Basicly it was a hill training
18 hills - distance from 150 to 280m

C • 400m uphill in 16' !!! 2

mountainbike/cycling 2:30:00 [2] 47 km (3:11 / km) +500m 3:02 / km
ahr:120 shoes: shimano SPD

Most part together with Joost, easy riding most of the time.
Did about 9km on my own. Feeling was pretty good.

Note
weight:75kg

pfff...
end of a hard week at work. Tired!
preparation for next business trips
1-2 feb: Manchester
8-12 feb: Pakistan
Hope to see Bin Laden over there ;-)

running 1:30:00 [2] 16.6 km (5:25 / km)
shoes: NIKE AIR STRUCTURE TRIAX10+

long run in Hove-park... sometimes it feels as if it's my own park because I never see anybody else.

In the end 5x150m

body feels ready for a harder training week again.

running 36:00 [2] 6.5 km (5:32 / km)
shoes: NIKE AIR STRUCTURE TRIAX10+

late evening run in the park.

General feeling during training was really good, did quiet some running exercises... don't understand how my calves can feel so tight after such a easy run. Is it because of the exercises, mmm,
maybe they just want to run more.

Did some self massage and stretching. tomorrow morning again

Cross trainer 20:00 [2]
ahr:142

session in the Gym, tried not to stop in between 2 exercises... hop from one on the other. I was about the only one in the entire gym.

rowing 10:00 [3]
ahr:145

really satisfied about this rowing machine... more than 10 minutes rowing is difficult for me.

mountainbike/cycling 22:00 [3]
ahr:162 shoes: NIKE AIR STRUCTURE TRIAX10+

tried to push hard on the bike - sweating hard!

Step 10:00 [3]
ahr:155

the machine said I had done 105 floors in these 10 minutes.
Stepping more than 10 minutes is also hard...

strength 20:00 [1]
shoes: NIKE AIR STRUCTURE TRIAX10+

upper body + calves

Note
(rest day)

To Stuttgart for work...
Long day 6 till 6 and meet at 7 for dinner till 11pm.
Decided to use the Spa of the Hotel for that hour of rest instead of going for a run. It was excellent.

C • Sounds nice 2