Training Archive: driesvdk

running race 32:30 [4] 9 km (3:37 / km) vdot: 58.2

Nice course with 3 hills, one big steep hill of about 15m high.
Started good and actually the feeling was rather good, but I had choosen the wrong shoes.
Parts were rather icy and hard, that's why I choose my icebugs. But most parts were rather slippery, so there it was much better to run with pins.
After 3 out of 5 laps I started to feel my calves... I wanted to complete the race, but after 4 laps the feeling got worse so decided to slow down a lot ending in last place without a time.
my time would be around 32'30".

C • 15m 1

running warm up/down 35:00 [2] 6 km (5:50 / km)
shoes: salomon

warm up/down before and after the race.
10' warm up, 25 down... wanted to get the tightness out of my calfs...

spinning 1:30:00 [2]

didn't feel like running outside on the slippery roads...

Squash 50:00 [2]

spinning 1:40:00 [3]
ahr:130

feeling a bit better today, towards the evening feeling ready for some training.

Watching "million dollar baby" while spinning.

Note
(sick)

Decompression after the race of this weekend.
With not enough sleep and vitamines and heavy training you can expect to get ill. Hope to feel better tomorrow and start training again.

spinning 48:00 [1]
ahr:110

recovery on the spinning bike.
Legs feel pretty good