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Training Log Archive: driesvdk

In the 7 days ending Feb 6, 2011:

activity	#	time	miles		km		+m
running	4	3:50:00	24.85	(9:15)	40.0	(5:45)	550
Orienteering	1	49:30	5.03	(9:50)	8.1	(6:07)	250
Total	4	4:39:30	29.89	(9:21)	48.1	(5:49)	800

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Sunday Feb 6, 2011 #

11 AM

running warm up/down 22:00 [2] 4.0 km (5:30 / km) +50m 5:11 / km
shoes: icebug spirit olx

warmup-down before and after the race. Testing my new shoes.
wanted to have a good speed in the forest again because in preparation for Karrim Hoc I focussed on long easy training sessions.

Orienteering race 49:30 [4] 8.1 km (6:07 / km) +250m 5:18 / km
shoes: icebug spirit olx

some small mistakes in the beginning
1. 15"
5. 15"
7. 20"

but no excuse for the mistake of 2' towards 18.
I just passed the control by 20m or so and continued for 150m downhill, even crossing a path which I thought wasn't on the map.
Lesson: didn't think about what could go wrong at this control, just thought I would see the control anyway.

Saturday Feb 5, 2011 #

running hills 58:00 [3] 10.5 km (5:31 / km) +500m 4:28 / km
shoes: saucony omni 9

hilltraining at Rodeberg - Westouter.
http://nl.wikipedia.org/wiki/Rodeberg_(Belgi%C3%AB)

Thursday Feb 3, 2011 #

running (forest run) 1:10:00 [2] 10.0 km (7:00 / km)
shoes: icebug

forest run

Tuesday Feb 1, 2011 #

7 PM

running 50:00 [2] 9.5 km (5:16 / km)
shoes: saucony omni 9

long warm up before interval and long warm down - from RAM to home.

running intervals 15:00 [4] 3.6 km (4:10 / km)
shoes: saucony omni 9

30 x ( 30" - 30" ) 120m fast, 80m slower, didn't want to force myself, the recovery of karrimhoc is really good - remember those years where I was suffering 3 to 5 days after a karrimhoc.
Ari did 20 of them together with Sarah.

running intervals 15:00 [2] 2.4 km (6:15 / km)
shoes: saucony omni 9

the easy part in between the intervals

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