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Training Log Archive: driesvdk

In the 7 days ending Mar 7, 2010:

activity	#	time	miles		km		+m
hiking/walking	6	9:00:00	18.95		30.5		1150
running	6	4:41:00	30.2	(9:18)	48.6	(5:47)	1400
water running	1	43:00
Total	12	14:24:00	49.15		79.1		2550

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Sunday Mar 7, 2010 #

8 AM

running (morning run) 36:00 [2] 6.2 km (5:48 / km) +100m 5:22 / km
shoes: new balance 850

run along the beaches... one stairclimb up and down of about 50m that i had to run over 2 times.
first 10minutes my legs felt pretty bad, a lot better after that

10 AM

hiking/walking 50:00 [1]
shoes: salomon

2 PM

water running 43:00 [1]

laying on the beach... decided to try aqua jogging or water running whatever you call it. I didn't succeed in getting tired actually.
But it was nice.
Consequence is that my shoulders are a bit burned.
Tomorrow: Rock Climbing, first time in my life actually.

4 PM

hiking/walking 50:00 [1]

6 PM

running 40:00 [2] 6.7 km (5:58 / km) +250m 5:02 / km
shoes: salomon

run in Railay... from one beach to the other along a very nice jungle track...some nice climbs.
2 times acceleration of 2-3 minutes on the climbs. feeling strong

Saturday Mar 6, 2010 #

Note
(rest day)

rest day... transport from Chiang Mai to the south of Thailand.
It's hotter here, so training before 9 or after 5.30.

Friday Mar 5, 2010 #

running 14:00 [4] 4.2 km (3:20 / km)
shoes: new balance 850

24* 35" fast - 25"jog

8 AM

running 55:00 [2] 10.5 km (5:14 / km)
shoes: new balance 850

Thursday Mar 4, 2010 #

9 AM

hiking/walking 2:00:00 [1] 9.0 km (13:20 / km) +450m 10:40 / km
shoes: salomon

hiking back from the camp to the village

Wednesday Mar 3, 2010 #

7 AM

hiking/walking 1:20:00 [1] 5.0 km (16:00 / km) +300m 12:18 / km
shoes: salomon

hiking through rain forest to look for monkeys...

10 AM

hiking/walking 2:00:00 [1] 9.0 km (13:20 / km)
shoes: salomon

hiking from one treehut to the other...

running 1:07:00 [3] 10.0 km (6:42 / km) +600m 5:09 / km
shoes: salomon

trail running throug forest.
- hard pace uphill and downhill, easy pace on flatter parts.

supernice training
about 3 long climbs of 150m

Tuesday Mar 2, 2010 #

running 1:09:00 [3] 11.0 km (6:16 / km) +450m 5:12 / km
shoes: salomon

run on a small trail, one very big hill of about 350m. downhill fast and uphill fast. on the flat part: 6 x 1'30" hard interval 45"-1' jogging in between.

12 PM

hiking/walking 2:00:00 [1] 7.5 km (16:00 / km) +400m 12:38 / km
shoes: salomon

www.gibbonx.org
hike towards the first treehouse.

Monday Mar 1, 2010 #

Note
(rest day)

rest day

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