Training Log Archive: hansomeIn the 7 days ending Jan 23, 2010:
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Saturday Jan 23, 2010 #
10 AM
Running hills 1:20:00 [3] 14.6 km (5:29 / km)
Running hills on the military airport of Schaffen: 3 series (2x3 hills) of hillaccelerations with a distance of 140m up to 270m. Each serie, we had to run faster. So in total 18 hillaccelerations with a final 330m maximal. Very cool and pleasant training. Quite intensive.
Friday Jan 22, 2010 #
9 AM
Running 1:18:00 [3] 15.6 km (5:00 / km)
ahr:149 max:183
Running at Parc-au-Princes in Retie: 20min warming-up, 10min 30"/30", 20 min jogging, 10min faster (3'45"/km), 17min jogging to finish.
Thursday Jan 21, 2010 #
9 PM
Easy running (Recovery) 59:00 [1] 11.6 km (5:05 / km)
ahr:126
Recovery running on finnish track Balen: 8 tours and the last one with Joost. He couldn't escape earlier from work.
Wednesday Jan 20, 2010 #
9 PM
Running intervals 1:13:00 [3] 13.3 km (5:29 / km)
Running with Joost on finnish track in Balen: 14min running warm, 10x100m; 3min running down; 8x150m; 3min running down; 10x100m and 20min running down. Nice training .
Tuesday Jan 19, 2010 #
7 PM
Running 1:07:00 [3] 13.4 km (5:00 / km)
ahr:139 max:161
Running in Heverleebos with SLOK (Ken, Jeroen, Dries en Miek).
Monday Jan 18, 2010 #
7 PM
Running 1:15:00 [3] 16.0 km (4:41 / km)
ahr:148 max:177
Running finnish track in Balen: 27' (70-75% HFmax), 11' (85-90% HFmax), 7' (70-75% HFmax), 5'20" (85-90% HFmax), 20' (70% HF max) met 5x80m, 5min (<70% HFmax).
Sunday Jan 17, 2010 #
12 PM
Running 1:15:00 [3] 15.0 km (5:00 / km) +250m 4:37 / km
max:189 shoes: Mizuno
Running in Heverleeforest. 29min warming-up; 23 min hill training; 5min running down; 6min 15"/45"; 10min running down.
2 PM
Fitness 35:00 [1]
Fitness in sportkot: 20min cycling easy tempo, 15min stretch and strength training.