Training Archive: thomasvdk

Running warm up/down 18:00 2.5 km (7:12 / km)
slept:9.0 shoes: VJ Integrator 2008

Before and after the race

Orienteering race (Ultra Long) 3:06:51 22 km (8:30 / km) +555m 7:33 / km
shoes: VJ Integrator 2008

Karrim'hoc Day 2; Not so good feeling & litle bit more pain. Better orienteering. Very happy to win this race.

Cycling (recovery) 30:00 [1]
ahr:113 max:123

Easy cycling on the trainer.

Running warm up/down 10:00 1.5 km (6:40 / km)
shoes: VJ Integrator 2008

Orienteering race 2:29:45 ** 20 km (7:29 / km)
ahr:173 max:194 spiked:16/19c slept:6.5 shoes: VJ Integrator 2008

Day 1 Karrim'Hoc. Had some pain after 45 minutes, and problems to keep my brothers pace. Felt a lot better in the last hour. Was not focused enough during the race and made some mistakes.

Aquajogging 58:00
slept:7.0

Aquajogging & exercising

Note

Let my knee tape again for Karrim Hoc

Cycling long 1:50:36
ahr:133 max:164 slept:7.5

50km with MTB

Aquajogging 52:00
slept:7.75

Aquajogging & exercises with physiotherapist

Cycling (easy) 32:05
ahr:132 max:161

Short tour, quite slippery

Swimming 1:00:00 [2] 1.5 km (40:00 / km)

Breast & most crawl

Strength 40:00 [0]
slept:8.5

Legs, lower back & stomach

Swimming long 1:00:00 [2] 1.5 km (40:00 / km)

Breast & Crawl