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Training Log Archive: thomasvdk

In the 7 days ending May 23, 2010:

activity # timemileskm+m
  Running7 2:58:41 17.71(10:05) 28.5(6:16) 95
  Orienteering3 2:54:17 16.53(10:33) 26.6(6:33) 73068 /72c94%
  Cycling1 33:53
  Total8 6:26:51 34.24 55.1 82568 /72c94%
averages - sleep:8

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MoTuWeThFrSaSu

Sunday May 23, 2010 #

10 AM

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2) 2.5 km (6:00 / km) +25m 5:43 / km
shoes: Inov 8 x-talon 212

Orienteering race (Day 2: Long) 1:46:01 intensity: (46:01 @3) + (1:00:00 @4) *** 14.0 km (7:34 / km) +575m 6:17 / km
spiked:21/23c

Physically no good feeling at all. Technically good work: Still need to be safer: made 2 mistakes.

Saturday May 22, 2010 #

Event: 3 Days of Belgium
 
10 AM

Running (recovery) 21:00 intensity: (10:00 @1) + (11:00 @2) 3.5 km (6:00 / km) +30m 5:45 / km
shoes: Nike Vomero 4

Easy running with Des en Jerre
2 PM

Running warm up/down 25:00 intensity: (15:00 @1) + (7:00 @2) + (3:00 @3) 4.0 km (6:15 / km) +40m 5:57 / km
shoes: Inov 8 x-talon 212

Orienteering race (3 days: Day 1) 36:58 intensity: (32:58 @4) + (4:00 @5) *** 6.3 km (5:52 / km) +155m 5:13 / km
spiked:21/22c shoes: Inov 8 x-talon 212

Technically good, possible to go safer into the controls; physically bad feeling.

Friday May 21, 2010 #

6 PM

Running 27:00 intensity: (12:00 @1) + (15:00 @2) 5.0 km (5:24 / km)
shoes: Nike Vomero 4

Easy running

Thursday May 20, 2010 #

Note
(rest day)

Wednesday May 19, 2010 #

7 AM

Running (easy) 23:04 intensity: (12:49 @1) + (10:15 @2) 3.5 km (6:35 / km)
ahr:126 max:143 slept:8.0 shoes: Nike Vomero 4

Easy jogging
8 PM

Running warm up/down 41:00 intensity: (33:30 @1) + (6:00 @2) + (1:30 @3) 6.0 km (6:50 / km)
ahr:124 shoes: Inov 8 x-talon 212

Orienteering race (BRE Don Bosco) 31:18 intensity: (33 @3) + (20:45 @4) + (10:00 @5) *** 6.3 km (4:58 / km)
ahr:190 max:201 spiked:26/27c shoes: Inov 8 x-talon 212

Felt still tired after MTB weekend, and I definatly didn't have my day. But I was focused to get the best out of it. I worked really hard for every second. Don't think i could run any faster today. Technically there was some timeloss though.

Congrats to Desmond Franssen on winning BRE Don Bosco. Big class!

Tuesday May 18, 2010 #

9 PM

Cycling long (recovery) 33:53 intensity: (31:38 @1) + (2:15 @2)

Easy cycling

Monday May 17, 2010 #

4 PM

Running (Recovery) 26:37 intensity: (19:07 @1) + (7:30 @2) 4.0 km (6:39 / km)
ahr:118 max:143 slept:8.0 (rest day) shoes: Nike Vomero 4

Easy running

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