Training Log Archive: hansomeIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
Running 51:30 [3]
Interval: 2x 5' (30"/30") with 4min easy jog in between.
Tuesday Jun 29, 2010 #
Swimming 52:30 [3] 2.5 km (21:00 / km)
Cycling 34:00 [2] 12.5 km (2:43 / km)
Monday Jun 28, 2010 #
Easy running 40:36 [2]
Sunday Jun 27, 2010 #
Note
Running 54:52 [3]
After 30': 11min @ heartrate 170/min.
Saturday Jun 26, 2010 #
Swimming 33:00 [3]
17' aquajogging
in Sportkot with Miek.
Friday Jun 25, 2010 #
Running warm up/down 18:00 [2] 3.7 km (4:52 / km)
Running intervals 40:35 [4] 10.0 km (4:04 / km)
max:184
5' jogging
3 x 2000m (7'07", 7'05", 7'06") with 1km easy in between (5'10", 5'20")
Heavy and hot.
Running warm up/down 15:20 [1] 3.0 km (5:07 / km)
Wednesday Jun 23, 2010 #
Note
(rest day)
Tuesday Jun 22, 2010 #
Note
Running warm up/down 15:00 [2]
Running intervals 44:00 [4]
9' easy jogging
4 x 30" sprint on a hill, 1'15" to go back.
Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
Monday Jun 21, 2010 #
Easy running 43:27 [2] 8.4 km (5:10 / km)
Sunday Jun 20, 2010 #
Running 1:00:50 [3] 13.0 km (4:41 / km)
Saturday Jun 19, 2010 #
Running 1:17:16 [2]
Swimming 23:30 [3]
Friday Jun 18, 2010 #
Running warm up/down 15:00 [2]
Running tempo 44:30 [3]
max:180
4' jogging.
7 x 3min (@ +/- 3'50"/km) with 1'30" slow running in between.
Running warm up/down 11:20 [1]
Wednesday Jun 16, 2010 #
Running warm up/down 17:00 [2]
Running intervals 37:30 [4]
2min walk and 5 min easy jog.
7' 30"/30"
2.5 min walk
4' 35"/25" with 1'/1' to finish.
Running warm up/down 13:10 [2]
Monday Jun 14, 2010 #
Running 1:20:25 [3] 17.6 km (4:34 / km)
15min,10min,10min tempo 80-85% with 3min jogging in between.
Tomorrow no time to train.
Sunday Jun 13, 2010 #
Note
Saturday Jun 12, 2010 #
Cycling 5:34:00 [3] 158.0 km (2:07 / km)
Organised tour from Joosts company Golazo: Cyclo Sprint Classic.
Did the first 40km with Joost and Kim. Easy tempo of around 26km/h average.
They did the shorter tour of 85km, so then i started a heroic journey of 118km on my own in the misery rain. Drove nothing in the wheel, because i was always catching up slower cyclists.
Once in Wallonie: no bicycle paths anymore, often big roads with a lot of traffic, no signal senders and sometimes bad asphalt. But nice, beautifull views, steep hills and signalisation was perfect.
Once i got back in Flanders/Limburg, it stopped raining, luckely, and it became more flat, also luckely.
Felt good but the last part along the canal with the wind in front, i died several times. Nice experience, good organisation, bad luck with the weather.
Under way 11 hills worhty of the name and 3 very necessary supply stops.
Friday Jun 11, 2010 #
Easy running 50:25 [2] 9.6 km (5:15 / km)
Thursday Jun 10, 2010 #
Running hills (Terril-Beringen) 1:27:40 [3] +350m
31' Warming-up around the terril
23' Running tempo uphill during 1'50", 5 times. Exhausting.
33' running down in the wood near the terril, lots of single tracks.
Nice to do this training with Joost, good for the strenght.
We saw also Belgian OL-star Thomas VDK climbing with his MTB, seems he is getting back in good shape, after his strong performance in Malmedy.
Tuesday Jun 8, 2010 #
Easy running 1:04:00 [2] 12.1 km (5:17 / km)
Swimming 40:50 [3]
Monday Jun 7, 2010 #
Easy running 43:20 [2] 8.0 km (5:25 / km)
Sunday Jun 6, 2010 #
Running 46:20 [3] 10.3 km (4:30 / km)
Running intervals 14:00 [3] 3.0 km (4:40 / km)
Running warm up/down 9:30 [2] 1.8 km (5:17 / km)
Saturday Jun 5, 2010 #
Cycling 2:39:00 [3] 70.5 km (2:15 / km)
Friday Jun 4, 2010 #
Running warm up/down 20:00 [2] 4.2 km (4:46 / km)
Running intervals 30:30 [4] 8.0 km (3:49 / km)
Running warm up/down 19:45 [2] 3.7 km (5:20 / km)
Thursday Jun 3, 2010 #
Running 1:05:09 [3] 14.3 km (4:33 / km)
Tuesday Jun 1, 2010 #
Running 58:30 [3] 12.4 km (4:43 / km)