Training Log Archive: hansomeIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
11 AM
Running 54:50 [3] 10.5 km (5:13 / km)
Running Prinsenpark Retie. Did an easy run, after i felt that my legs weren't ready for an interval-training. Sore hamstrings, certainly my right, after my second interval. Don't want to strain my muscles.
Running intervals 16:10 [4] 4.3 km (3:46 / km)
2 x 7' interval with 2' rest in between.
Wednesday Apr 28, 2010 #
9 AM
Cycling 2:48:20 [3] 82.0 km (2:03 / km)
Cycling the triangle of cannals between Herentals-Zilvermeer-Kwaadmechelen.
Tuesday Apr 27, 2010 #
Note
Results of 10 Miles in Antwerp. Apparently they switched me and my brother: very weird because the time should be linked with the chip and I had my chip and he his (according the breastnumber).
Also the recorded time is for both 12" to much if we relie on our own watches. So i have my doubts about the reliability of this chip-system.
http://www.chronorace.be/web2/classements/listerap...
Also the recorded time is for both 12" to much if we relie on our own watches. So i have my doubts about the reliability of this chip-system.
http://www.chronorace.be/web2/classements/listerap...
Monday Apr 26, 2010 #
7 PM
Recovery run 56:20 [2] 9.5 km (5:56 / km)
Mol Millegem-Achterbos.
Sunday Apr 25, 2010 #
8 AM
Easy running 22:15 [1] 3.7 km (6:01 / km)
Morning jog to loose the muscles for this afternoon: Antwerp 10 Miles. Will try to run under 1 hour.
2 PM
Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
Warming up before race
3 PM
Running race 1:00:25 [5] 10.0 mi (6:03 / mi) +40m 5:58 / mi
Ten Miles start 15u30. Thanks to Josse I could start with the elites (first 50 startpositions). Started to fast off course, but felt OK. Legs were good but when i wanted to go too fast i felt that cramps in my side (diaphragma) were not far. But could run good pace, Joost went over me after 12km. Finished 20" after him, unfortunately not in 1 hour (don't know my time exactly:1u25" on my watch, timing with chip correct?).
It was warm and coming out of the tunnels was though. Very nice experience with all the crowd.
It was warm and coming out of the tunnels was though. Very nice experience with all the crowd.
5 PM
Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
Running under 60' was not possible today.
Saturday Apr 24, 2010 #
10 AM
Easy running 24:04 [2] 5.0 km (4:49 / km)
slept:6.0
Running in Sportkot: 9x 5"-10"/50". Easy training.
Friday Apr 23, 2010 #
9 AM
Cycling 1:36:00 [3] 39.0 km (2:28 / km)
ahr:124 max:151 slept:6.0
Cycling along Kempische Kanaal towards Lommel and Neerpelt and back.
Wednesday Apr 21, 2010 #
9 AM
Fitness (Step-test) 6:00 [1]
Second part of this scientific research in Virga Jesse. Just had to step up and down from a step of 40cm on the ritm of a metronome. Very easy exercise on a slow continious pace. Over again all my parameters where measured and after the exercise i had to rest on a chair for 3' to measure my recup pulse. All data will follow next month.
This test was a submax test to measure condition in an easy setting on a level that should not be a problem for anyone.The parameters would give you an idea of one's physical shape.
This test was a submax test to measure condition in an easy setting on a level that should not be a problem for anyone.The parameters would give you an idea of one's physical shape.
8 PM
Orienteering race 1:01:00 [3]
Was too late for starting. After warm-up started but couldn't come into the map. It was drawn vague and sometimes incorrectly. Missing already post 1 and running stuck towards the 2nd. Missed the 6, wich i realised when i was searching for post 11. Couldn't really find him in that deep hole. After that it was already pretty dark and couldn't read the map precisely. Finished by searching in the dark for the last controls. Cooling down afterwards.
But now i have the map of Galbergen and that's the most important and good thing from this race. This will be my first and only 'lenteloopje' for this year.
But now i have the map of Galbergen and that's the most important and good thing from this race. This will be my first and only 'lenteloopje' for this year.
Tuesday Apr 20, 2010 #
7 PM
Running 1:04:03 [3] 13.83 km (4:38 / km)
Running towards Heverleebos and back with Dries VG.
Monday Apr 19, 2010 #
7 PM
Recovery run 44:00 [2] 7.9 km (5:34 / km)
Mol Millegem-Achterbos.
Sunday Apr 18, 2010 #
MTB 3:01:15 [3] 69.0 km (2:38 / km)
ahr:138 max:161
Biking towards organised tour in Dessel: Campinatocht. Tour of 55km in and around Dessel. Flat terrain, lots of single tracks and a couple of sand hills. Rather fast trail through pastures and woody areas. Very nice in the sun.
2 PM
Running 1:05:30 [3] 14.2 km (4:37 / km)
ahr:151 max:167
Running in Prinsenpark Retie. No HOC-cup for me today, sorry Faby.
Saturday Apr 17, 2010 #
1 PM
Cycling 2:43:00 [3] 77.0 km (2:07 / km) +35m 2:07 / km
Cycling along the triangle of cannals between MolZilvermeer-Kwaadmechelen-Herentals, starting in Mol-Millegem. Don't know how much km it is, but the triangle must be around 68km i guess. Saw Wiet kayaking on the 'Kempische Kanaal'.
Friday Apr 16, 2010 #
8 AM
Running 1:14:03 [3] 14.2 km (5:13 / km)
Jogging in Prinsenpark Retie: green and yellow tour.
Wednesday Apr 14, 2010 #
12 PM
Easy running 41:45 [2] 7.7 km (5:25 / km) +10m 5:23 / km
Easy jog in Mol Millegem-Achterbos.
Tuesday Apr 13, 2010 #
1 PM
Cycling warm up/down 1:00 [1]
Wrote me in for a scientific research from a collegue of me. Had to do a reference conditiontest on a bike and a week later another test to determine whether this second test is a reliable test to estimate the condition of people. So went in a hurry immediately after work to Virga Jesse hospital in Hasselt. No time was provided for the participants to warm-up or cool-down. Everything must progess rapidly. It was in a little chamber on an old fitness-bike. Had to breath constantly in this mask to measure my VO2/VCO2, my bloodpressures were measured every minutes and my heart was monitored by an EKG. The aim was to cycle to the maximum: cycling at rotation of 70/min and every min the resistance increased. For me as a sportive guy she gave me the hardest program, wich means that the resistance would increase significantly every min. Aim is that every participant cycles no longer than 20min.
Cycling 14:40 [5]
I started this test with tired legs and as a runner this test would not be completely reliable for my VO2max, RER, overslagpols, HFmax....
After good 14min i couldn't keep the ritm and had to stop. Too fast but didn't have the power to follow the climbing intensity.
Data will follow later on: but i had a HFmax of 186 (nl i can get 190) and at the end the resistance was 380watt i think. Couldn't follow Cancellara eather i think.
After good 14min i couldn't keep the ritm and had to stop. Too fast but didn't have the power to follow the climbing intensity.
Data will follow later on: but i had a HFmax of 186 (nl i can get 190) and at the end the resistance was 380watt i think. Couldn't follow Cancellara eather i think.
3 PM
Running (Terril-Beringen) 1:08:50 [3] 11.6 km (5:56 / km) +350m 5:09 / km
ahr:146 max:190
Before going back to Mol for work i stopped in Beringen for a terril-training. 3 tours around the hill and a little tour in forest nearby for warming-up and cooling down.
4 climbs from down to the top: HFmax at the top (189,189,190,185). Legs blocked the last climb. There was a lot of wind, but also a little sunshine.
4 climbs from down to the top: HFmax at the top (189,189,190,185). Legs blocked the last climb. There was a lot of wind, but also a little sunshine.
Monday Apr 12, 2010 #
7 PM
Running 1:06:41 [3] 13.5 km (4:56 / km)
Running in Prinsenpark Retie. Legs are still heavy from all the training last week(s) and certainly from the Hagelandse classic.
Sunday Apr 11, 2010 #
4 PM
Running 1:11:20 [3] 13.3 km (5:22 / km) +60m 5:15 / km
Running with Miek in Tielt-Winge: mostly following the MTB-route Solveld.
5 PM
Strenght/Drills 9:05 [4]
Training up-down at the stairs of the church in Tielt-Winge.
Saturday Apr 10, 2010 #
8 AM
Cycling 5:19:00 [4] 150.0 km (2:08 / km)
Cycling Hageland Classic with the bikersclub of my collegue Herman. Very beautiful tour starting in Mol going to Geel-Eindhout-Averbode-Testelt-Messebroek-Rillaar-TieltWinge-MeenselKiezegem-Tieltwinge-Houwaart-SintPietersRode-Lubbeek-Molenbeek-Wersbeek-Bekkevoort-Loksbergen-Zelk-Zelem-SChaffen-Engsbergen-Schoot-Vorst-Meerhout-Balen and finish back in Mol. Three supply stops en route. Lots of cyclists, almost 2000 registrations coming also from Holland and West-Flanders. Parcours was sloping and a bit hilly in het Hageland, but rather flat in the beginning and at the end. Coming back the wind was in the face, so it was a tough return.
7 PM
Running 40:30 [2] 7.9 km (5:08 / km)
Easy run in Mol Millegem-Achterbos enjoying the sun.
Friday Apr 9, 2010 #
8 AM
Running 1:14:30 [3] 14.4 km (5:10 / km)
Prinsenpark Retie.
Thursday Apr 8, 2010 #
Note
(rest day)
No training.
Wednesday Apr 7, 2010 #
9 AM
Running 1:21:50 [3] 17.0 km (4:49 / km)
ahr:145 max:154
Running Prinsenpark Retie: a green, yellow and blue tour.
Tuesday Apr 6, 2010 #
7 PM
Running (Terril-Beringen) 1:25:45 [3] 14.51 km (5:55 / km) +400m 5:12 / km
Training on terril Beringen, beautifull view on the top with the setting sun. But we were here to train, so 5 climbs from down to the top with Joost. Good warm up and cooling down afterwards.
Monday Apr 5, 2010 #
11 AM
MTB 1:50:30 [3] 49.5 km (2:14 / km)
Cycling towards Mechelen, riding along the cannel 'De Vaart', together with a real Flandrien Joost. Nice training on this quiet day, lots of bikers along the channel.
Sunday Apr 4, 2010 #
11 AM
Running 40:00 [2] 7.5 km (5:20 / km) +15m 5:17 / km
Running recovery in Tielt-Winge.
4 PM
Running 1:15:00 [3] 16.0 km (4:41 / km) +110m 4:32 / km
Running in Meerdaelwoud Heverlee. Doing some hill-training there. Some parts were very 'smuddy'.
Saturday Apr 3, 2010 #
12 PM
Running 1:15:00 [3] 16.5 km (4:33 / km)
Running in Heverleebos from the Sportkot in Leuven and back.
1 PM
Fitness 15:00 [2]
Strenght
7 PM
Running 1:00:00 [2] 11.0 km (5:27 / km)
Invitation from Joost to come for a training in Kessel-Lo with a delicious pasta afterwards. Couldn't refuse that offer.
Running intervals 22:44 [4] 6.0 km (3:47 / km)
3000m's on finish track in Kessel-Lo with one tour full recuperation in between. The first 3km in 11'10", second 3km in 11'34". Good tempo.
Friday Apr 2, 2010 #
8 AM
Long running 1:22:10 [3] 17.2 km (4:47 / km)
Long distance jogging in Prinsenpark Retie.
Thursday Apr 1, 2010 #
1 AM
Note
(rest day)
Wanted to do a late evening training after work, but it remained in a visualisation.