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Training Log Archive: hansome

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
Cycling	7	17:22:20	303.68	(3:26)	488.73	(2:08)	145
Running	11	12:07:21	91.37	(7:58)	147.05	(4:57)
Swimming	4	2:04:20	3.42	(36:23)	5.5	(22:36)
Orienteering	1	1:57:40	8.7		14.0
Recovery run	2	1:32:51	11.31	(8:13)	18.2	(5:06)
Long running	1	1:30:01	11.27	(7:59)	18.14	(4:58)
Easy running	2	1:10:08	8.82	(7:57)	14.2	(4:56)
Total	28	37:44:41	438.58		705.82		145

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Monday May 31, 2010 #

9 PM

Recovery run 40:34 [2] 8.2 km (4:57 / km)

Millegem-Ezaart-MolCentrum.

Sunday May 30, 2010 #

10 AM

Orienteering warm up/down 15:00 [2]

Orienteering race 1:42:40 [3] 14.0 km (7:20 / km)

4e Nationale Stalleyckerheide Leopoldsburg. Though running, but nice.
Took very bad start and Ken P. caught me already at post 2.
Did a calm race with still unnecessary mistakes.Hip is not cured, pity.

Saturday May 29, 2010 #

4 PM

Swimming 39:45 [3] 2.0 km (19:53 / km)

Sportkot Leuven. Freestyle.

7 PM

Easy running 29:20 [2] 6.0 km (4:53 / km)

Running with Miek along the canal.

Friday May 28, 2010 #

8 PM

Cycling 1:00:31 [2] 26.9 km (2:15 / km)

Cycling along the canal towards Kampenhout and back. Calm training with Miek in a tender evening sunshine.

Thursday May 27, 2010 #

4 PM

Cycling 1:31:00 [4] 50.0 km (1:49 / km)

Cycling along the canal 'De Vaart' from Leuven towards Mechelen and back. Good tempo all the way.

6 PM

Swimming 35:20 [3] 1.5 km (23:33 / km)

Leuven Sportkot.Freestyle.

Swimming 8:00 [2] 0.25 km (32:00 / km)

Cooling down with 10 lengths breaststroke.

Tuesday May 25, 2010 #

5 PM

Cycling 3:04:49 [3] 86.0 km (2:09 / km)

Tour around Leuven: Leuven-Bertem-Leefdaal-Huldenberg-Ottenburg-Pecrot-St Joris Weert-Vaalbeek-Bierbeek-KorbeekLo-Pellenberg-Linden-KortrijkDutsel-Holsbeek-Wespelaar-Tildonk-Winksele-Wilsele-Leuven.
15 Hills, nice wheather.

Monday May 24, 2010 #

Note

Try to rest with my hip this week. So no running this week probably.

Sunday May 23, 2010 #

5 PM

Running 51:40 [3] 10.0 km (5:10 / km)

Biking towards Heverleebos: fartleg training with Miek.

Saturday May 22, 2010 #

5 PM

Cycling 1:52:00 [2] 45.83 km (2:27 / km)

Cycling with Miek towards park of Tervuren and back, routechoices along the bicycle network. Not always the best choice: often unpaved roads and sometimes cobblestones. Very nice weather for a ride.
No orienteering tomorrow, too burdensome for my hip.

Friday May 21, 2010 #

11 AM

Running 1:13:22 [3] 15.8 km (4:39 / km)

Prinsenpark Retie.

Wednesday May 19, 2010 #

8 AM

Running 33:10 [2] 6.2 km (5:21 / km)

Sober morning jog with Miek towards Pronvinciaal Domein and back. We did one big tour in the park.

Tuesday May 18, 2010 #

4 PM

Cycling 2:55:00 [3] 86.0 km (2:02 / km)

Cycling along the triangle of canals. Along the Albertkanaal it was wind in front, can't have it always in the back.

Monday May 17, 2010 #

7 PM

Running 28:30 [2] 6.0 km (4:45 / km)

Prinsenpark Retie

Running 21:45 [3] 5.0 km (4:21 / km)

Running 11:40 [4] 3.0 km (3:53 / km)

Running 13:03 [2] 2.5 km (5:13 / km)

Sunday May 16, 2010 #

11 AM

Swimming 34:30 [3] 1.5 km (23:00 / km)

Swimming with Miek in Sportkot Leuven: Freestyle.

12 PM

Swimming 6:45 [2] 0.25 km (27:00 / km)

Breast stroke.

Saturday May 15, 2010 #

7 PM

Long running long 1:30:01 [3] 18.14 km (4:58 / km)

Running in Heverleebos with Miek and Joost.Miek returned after 1hour. Nice training.

Friday May 14, 2010 #

9 AM

Running 1:04:18 [2] 12.85 km (5:00 / km)

Prinsenpark Retie:nice and easy. Still waiting for the healing of my hip before i do more intensve trainings.

Thursday May 13, 2010 #

9 AM

Cycling 5:10:00 [3] 149.0 km (2:05 / km) +145m 2:04 / km

Cycling towards Oevel: 35km along bicycle network.
Participating OHH tour of 85km, route on GPS not completely the same.
http://www.gpsies.com/map.do?fileId=pmkraqgdqbvibj...
Missed a couple of signposts, so did a tour of around 89km there.
Did the whole tour alone because i started after 10AM.
It was really though alone and with the wind. I was already very tired when i finished so took a shorter way back to Mol.
Cycling back to Mol Millegem for 24km.

Tuesday May 11, 2010 #

Note

No running for 3 days because of injury left hip.

Monday May 10, 2010 #

7 PM

Running 1:02:30 [2] 12.5 km (5:00 / km)

Prinsenpark Retie: curious how hip will react tomorrow, still stiff and a bit painfull.

Sunday May 9, 2010 #

3 PM

Note
(rest day)

Because of injury left hip: no training. Biking towards the castle of Horst (better known as the castle of the Red Knight) instead and walking a tour over there.

Saturday May 8, 2010 #

6 PM

Running 1:01:00 [2] 11.6 km (5:16 / km)

Running with Miek in Heverleebos towards Zoete Waters.
My tendinopathie from my left hip is getting worse now. Hopefully it gets better with good stretching and rest.

Friday May 7, 2010 #

10 AM

Running warm up/down 23:00 [2] 4.3 km (5:21 / km)

Prinsenpark Retie

Running intervals 40:00 [4] 8.5 km (4:42 / km)

Doing interval around this little lake in Prinsenpark: guess it is a tour of around 580m.
5x 580m (2'25,2'15',2'12,2'12,2'10) with 1'15" jog in between.
4'30" recuperation walk-jog
3x 580m (2'20", 2'13",2'10") with 1'15" jog
5' easy jog in between
5' 30"/30"

Running warm up/down 17:05 [1] 3.1 km (5:31 / km)

Thursday May 6, 2010 #

6 AM

Easy running 40:48 [2] 8.2 km (4:59 / km)

Millegem-Achterbos. Not totally sober because i was dinning in a restaurant till 12PM wednesday. For a schooling by the way.
Under way 5"sprint/ 50" easy (8x)

Wednesday May 5, 2010 #

11 AM

Recovery run 52:17 [2] 10.0 km (5:14 / km)
ahr:123 max:130

Prinsenpark Retie

Tuesday May 4, 2010 #

7 PM

Running warm up/down 15:40 [2] 3.0 km (5:13 / km)

Warming up in Prinsenpark blue tour.

Running tempo (Treshold) 52:30 [4] 13.0 km (4:02 / km)

4 x 2KM (3'47"/km)/1KM (4'25/km) and finish with 1KM (3'25"/km).

Running warm up/down 16:45 [2] 2.9 km (5:47 / km)

Monday May 3, 2010 #

8 PM

Running 1:19:30 [3] 15.0 km (5:18 / km)

Prinsenpark.

Sunday May 2, 2010 #

1 PM

Running 1:01:53 [3] 11.8 km (5:15 / km)

Running with Miek around Tielt-Winge towards Bekkevoort and back in the rain.

Saturday May 1, 2010 #

4 PM

Cycling 1:49:00 [3] 45.0 km (2:25 / km)

Cycling Hagelandse Heuvels semi-classic with Miek starting in Tielt-Winge. Did the tour one day before the official organisation because of the wheather tomorrow. We had already some little showers under way.

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