Training Archive: thomasvdk

Running 30:00 [3] 5.5 km (5:27 / km)
(injured) shoes: Nike air perseus 2005

Easy Forest run (30' running & 30'walking)

Running warm up/down 17:00 3 km (5:40 / km)
shoes: Inov 8 x-talon 212

Good warming up; little warm down with pain in my knee

Orienteering race 42:59 *** 7.8 km (5:31 / km)
spiked:17/22c (injured) shoes: Inov 8 x-talon 212

Local competition at Kootwijkerzand. Some problems with breathing cold air the first half of the race. Couldn't stay concentrated in the end and made several mistakes in the last kilometer. Painfull and red knee after the race

Note
(injured) (rest day)

Running long 1:15:00 11.7 km (6:25 / km)
ahr:124 max:155 (injured) shoes: Nike Vomero 4

Long easy training; Pain in my knee after +-5 km. Had to stop after 11km and walk home for about 5 more km.

Running tempo 1:03:45 12.5 km (5:06 / km)
ahr:152 max:194 (injured) shoes: Nike Vomero 4

Long intervals on road: warm up + 5x5'/2' + warm down; some more pain in my knee

Cycling 33:20
ahr:130 max:159 (injured)

Short Tour; some pain in my knee.

Running (recovery) 25:15 3.77 km (6:42 / km)
ahr:135 max:148 slept:7.5 shoes: Nike Vomero 4

Easy jogging

Running intervals (AWC) 55:00 9 km (6:07 / km)
ahr:146 max:170 shoes: Nike Vomero 4

Warmup + 6 x 40"/40", 6 x 30"/30", 6 x 20"/20"+ warm down