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Training Log Archive: hansome

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Running18 18:31:07 140.47(7:55) 226.06(4:55) 50
  Long running3 4:11:00 33.88(7:25) 54.52(4:36) 15
  Orienteering 1 1:35:29 8.84(10:48) 14.23(6:43)
  Easy running2 1:27:00 5.9 9.5
  Fitness2 55:00 3.42 5.5
  Recovery run1 43:00 5.28(8:08) 8.5(5:04)
  Strenght/Drills1 12:00 120
  Total25 27:34:36 197.79 318.32 185

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Sunday Feb 28, 2010 #

10 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Before and after orienteering race.

Orienteering race 1:35:29 [4] 14.23 km (6:43 / km)

Race in Opglabbeek, first national course of this year.

Saturday Feb 27, 2010 #

12 PM

Running 35:00 [2] 6.1 km (5:44 / km) +20m 5:39 / km

Running in Tielt-Winge with 5 progressive accelerations of 80-100m.

Friday Feb 26, 2010 #

11 AM

Running 1:04:00 [3] 12.0 km (5:20 / km)

Prinsenpark Retie: easy run.

Thursday Feb 25, 2010 #

Note
(rest day)

Wednesday Feb 24, 2010 #

11 AM

Running warm up/down 15:20 [2] 3.0 km (5:07 / km)

Running warm in Prinsenpark Retie.

Running intervals 29:00 [4] 5.8 km (5:00 / km)

5 x 100m with 50m jogging in between
3 sessions with 2' RR
Last session after 3'RR
7 x 100m with 50m walking in between

Running warm up/down 22:00 [2] 3.7 km (5:57 / km)

Tuesday Feb 23, 2010 #

5 PM

Running 1:16:45 [3] 17.0 km (4:31 / km)
max:180

40' running 80% HFmax
10' running 90-95% HF max
25' Running 70% HFmax

Monday Feb 22, 2010 #

Note
(rest day)

Sunday Feb 21, 2010 #

11 AM

Running 1:09:00 [3] 14.8 km (4:40 / km)

Long distance run in Heverleebos.

Fitness 15:00 [3]

Strengt training upper and lower body.

Saturday Feb 20, 2010 #

4 PM

Running tempo 1:02:20 [3] 15.0 km (4:09 / km)

Running in Heverleebos in high tempo.

Running warm up/down 10:54 [2] 2.0 km (5:27 / km)

Running down with Miek on finnish track in Sportkot.

Friday Feb 19, 2010 #

9 AM

Running 1:12:00 [3] 14.2 km (5:04 / km)

Running in Prinsenpark Retie: first 6km with Miek, after 8km every minute starting with 30m tempo and this during 12 minutes.

Thursday Feb 18, 2010 #

Note
(rest day)

Working and going to a diner in the evening.

Wednesday Feb 17, 2010 #

10 AM

Running 1:18:00 [3] 17.0 km (4:35 / km)
max:168

Running in Prinsenpark Retie: doing some intervals.
5 x 6' tempo-run at around 85% HFmax, with 3min jogging in between at 70-75% HFmax.
Some parts are still slippery in the park.

Tuesday Feb 16, 2010 #

5 PM

Running 1:17:00 [3] 15.7 km (4:54 / km)

Running Prinsenpark Retie: with some interval in between: 8x80m with 15" easy jog and after 3min jogging 4x100m with 50m jog in between.

Monday Feb 15, 2010 #

6 PM

Running 45:00 [3] 8.75 km (5:09 / km)

Running on finnish track of Balen. Slippery.

Sunday Feb 14, 2010 #

10 AM

Running warm up/down 43:43 [2] 7.8 km (5:36 / km)

Running towards and on finnish track in Kessel-Lo with Kim and Joost, before starting a tempo-run. Easy running down with Joost after our session, on the finnish track and back home.

Running tempo 30:45 [5] 8.0 km (3:51 / km)

Running tempo on finnish track in Kessel-Lo. Not a light running track.
Nice training.

Saturday Feb 13, 2010 #

12 PM

Long running 1:19:00 [3] 18.13 km (4:22 / km) +15m 4:20 / km

Running in Heverleebos, towards Zoete Waters and Korbeek-Dijle.

Friday Feb 12, 2010 #

11 AM

Running warm up/down 21:00 [2] 4.2 km (5:00 / km)

Jogging in Prinsenpark Retie.

Running intervals 33:00 [4] 7.2 km (4:35 / km)
max:184

4 x 1600m (3'50"/km,3'45"/km, 3'40"/km,3'35"/km) with 2 min. jogging in between.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)

Starting cooling down with 10 times 30-40 tempo with 45" jogging in between. Just easy run down afterwards.

Thursday Feb 11, 2010 #

Note
(rest day)

Wednesday Feb 10, 2010 #

12 PM

Long running 1:20:00 [3] 17.0 km (4:42 / km)

Running at noon in Prinsenpark Retie. Did some ANA-training: 15-20 double passes tempo, with 40" jogging in between. Sore Q's already for three days.

Tuesday Feb 9, 2010 #

6 PM

Easy running 56:00 [2] 9.5 km (5:54 / km)

Very easy running in parc Ten Brandt in Antwerpen, after a schooling at UA. Just to avoid the peak hour in traffic I trained here with headlight.

Monday Feb 8, 2010 #

6 PM

Running 55:20 [2] 11.2 km (4:56 / km)

Running on finish track in Balen.

Sunday Feb 7, 2010 #

11 AM

Running warm up/down 42:30 [2] 8.0 km (5:19 / km)

Running in Prinsenpark Retie.

Running intervals 34:00 [4] 7.5 km (4:32 / km)
max:182

Running intervals: 6x1000m (3'50",3'45",3'40" and this 2 times). Jogging 2' in between.

Saturday Feb 6, 2010 #

2 PM

Long running 1:32:00 [3] 19.4 km (4:45 / km)
ahr:147 max:176

Running in Prinsenpark Retie. Did some accelerations after 14km: 7x100m with 35" jogging in between.

Friday Feb 5, 2010 #

Note
(sick)

Stomach and bowels, no training today.

Thursday Feb 4, 2010 #

9 PM

Recovery run 43:00 [2] 8.5 km (5:04 / km)
shoes: Mizuno

Jogging on finnish track Balen.

Wednesday Feb 3, 2010 #

9 AM

Running 53:00 [3] 11.5 km (4:37 / km)

Running in Heverleebos towards Zoete Waters.
9 PM

Running warm up/down 51:30 [2] 9.81 km (5:15 / km)

Jogging before and after intervalsession on finnish track Balen.

Running intervals 10:00 [3] 2.0 km (5:00 / km)

Running intervals: 10 x 150m with 50m walking in between.

Tuesday Feb 2, 2010 #

8 AM

Running warm up/down 33:00 [3] 6.3 km (5:14 / km) +30m 5:07 / km

Running towards Sacre-Coeur in Paris-Montmartre from our hotel. Not a easy job between the infernal traffic in Paris.

Strenght/Drills 12:00 [3] +120m

Strength training on the stairs of Sacre-Coeur with Miek.
C • nice! 2
8 PM

Note

Coming back after long weekend with Miek in Paris.

Monday Feb 1, 2010 #

8 AM

Easy running 31:00 [2]

Little training in the small park, near the hotel.Interesting fact is that this parc was built on the place where there should have been the athletes village if Paris had to organize the Olympics in 2012. Nice parc, but no good running ability.
7 PM

Fitness 40:00 [3] 5.5 km (7:16 / km)

25' running in fitness on the treadmill, with a little slope.
15' power training: legs and upper body.
Taking a sauna afterwards.

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