Training Log Archive: driesvdkIn the 7 days ending Nov 7, 2010:
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Sunday Nov 7, 2010 #
10 AM
running race 46:00 [4] 11.1 km (4:09 / km) +130m 3:55 / km
shoes: new balance 850
jogging at Groenendaal.
Feeling before the start was bad - sore muscles and not that fresh in the head.
First 500m I started together with Ari, she ran a decent race but needs some uphill training sessions to handle the long hills.
Than I decided to run move to the front were my brother were leading the pack. It took about 1.5k to come back and than I stayed for about 1k with the leading group.
In the downhill I tried to run with little energy and high efficiency - if the downhill is not too steep it's feasible to do so. I will try to run fast downhills a bit more since this was my problem last year on the physical test.
Anyway I ran away from the group - halfway I nearly missed the road because a foolish guy pointed me the wrong way ;-). The last long hill was though, I didn't want to push too much. Thomas was coming closer but I ran away again.
Feeling before the start was bad - sore muscles and not that fresh in the head.
First 500m I started together with Ari, she ran a decent race but needs some uphill training sessions to handle the long hills.
Than I decided to run move to the front were my brother were leading the pack. It took about 1.5k to come back and than I stayed for about 1k with the leading group.
In the downhill I tried to run with little energy and high efficiency - if the downhill is not too steep it's feasible to do so. I will try to run fast downhills a bit more since this was my problem last year on the physical test.
Anyway I ran away from the group - halfway I nearly missed the road because a foolish guy pointed me the wrong way ;-). The last long hill was though, I didn't want to push too much. Thomas was coming closer but I ran away again.
Saturday Nov 6, 2010 #
10 AM
strength 45:00 [1]
training given by Jukka KOTILEHTO.
Finnish orienteer that has been training the finnish national team about 5-10 years ago.
Some exercises were very interesting. Butt was a little sore the day after.
It will be fun to do them again.
Finnish orienteer that has been training the finnish national team about 5-10 years ago.
Some exercises were very interesting. Butt was a little sore the day after.
It will be fun to do them again.
12 PM
running warm up/down 1:00:00 [2] 11.0 km (5:27 / km)
shoes: new balance 850
short run 35' with Bart - Hoekie - Kim - Joost - Yannick - Wouter...
in the evening another short run of 20-25'.
in the evening another short run of 20-25'.
Friday Nov 5, 2010 #
Note
teambuilding weekend,
Talking about next season with the coach,
most important facts:
- test in march or april: 10k - 36'40"
- selection races weekend of first of may in france
Talking about next season with the coach,
most important facts:
- test in march or april: 10k - 36'40"
- selection races weekend of first of may in france
Thursday Nov 4, 2010 #
6 PM
running 45:00 [3] 9.3 km (4:50 / km)
shoes: new balance 850
short endurance training
Tuesday Nov 2, 2010 #
7 PM
running warm up/down 40:00 [2] 6.5 km (6:09 / km)
warm up and cool down before and after the interval at RAM, together with Ari, Kim, Sarah...
running 11:45 [5] 3.6 km (3:16 / km)
shoes: new balance 850
Together with Kim (Geypen) and Rosemary (Kitushi)
6x600, 200m easy jog in between
1'58 - last one 1'56
Rosemary was a bit faster, she ran 1'54-55.
Ari did the last 300m together with us - so proud of her.
6x600, 200m easy jog in between
1'58 - last one 1'56
Rosemary was a bit faster, she ran 1'54-55.
Ari did the last 300m together with us - so proud of her.
Monday Nov 1, 2010 #
11 AM
Orienteering 1:30:00 [2] 13.0 km (6:55 / km)
shoes: icebug
easy training at Zonienwoud.
My knee was hurting because I bumped it really hard the night before.
I wanted to stop when I was at control 16, than I walked a bit and started running again and the pain was gone, so I continued from control 19. every 5-10 minutes the pain came back but with walking for 20" I could continue.
Orienteering wasn't that good, but I enjoyed the forest
My knee was hurting because I bumped it really hard the night before.
I wanted to stop when I was at control 16, than I walked a bit and started running again and the pain was gone, so I continued from control 19. every 5-10 minutes the pain came back but with walking for 20" I could continue.
Orienteering wasn't that good, but I enjoyed the forest