Training Log Archive: thomasvdkIn the 7 days ending May 9, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday May 9, 2010 #
9 AM
Orienteering race (National 3) 1:28:09 *** 13.9 km (6:21 / km) +380m 5:35 / km
spiked:23/28c shoes: VJ Integrator
What a race.. about 8 minutes loss. Mistakes to number 1, 3, 19 & 26. Still worked well most of the other controls. Lost almost 4 minutes to nr 13. Useless unfair control. Still a 4th place.
http://www.frso.be/course_results_2.php?id=788
http://www.frso.be/course_results_2.php?id=788
11 AM
Running warm up/down 25:00 4.5 km (5:33 / km) +50m 5:16 / km
shoes: VJ Integrator
Saturday May 8, 2010 #
1 PM
Running warm up/down 15 [1] 2.5 km (6 / km)
ahr:125 max:130 shoes: Inov 8 x-talon 212
Orienteering tempo 23:11 *** 4.0 km (5:48 / km) +25m 5:37 / km
ahr:133 max:176 spiked:8/8c slept:8.0 shoes: Inov 8 x-talon 212
O-intervals Balendijk
Friday May 7, 2010 #
8 PM
Cycling (easy) 21:14
ahr:120 max:137 (rest day)
Easy MTB trip
Thursday May 6, 2010 #
7 PM
Running hills (Intervals) 51:01 +400m
shoes: Nike Vomero 4
Warmup + 5 x 3'20" + Warm down
Wednesday May 5, 2010 #
8 PM
Cycling long 1:49:45
ahr:126 max:151
Cycling to Hechtel and Koersel.
Tuesday May 4, 2010 #
8 PM
Cycling long 1:06:21
ahr:138 max:166 slept:8.0
Road cycling on MTB with Jerre.
Monday May 3, 2010 #
10 PM
Running (recovery) 20:06 3.0 km (6:42 / km)
ahr:125 max:152 slept:7.5 shoes: Nike Vomero 4
Easy running