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Training Log Archive: lost jokes

In the 7 days ending Nov 10, 2014:

activity # timemileskm+m
  Cycling2 5:27:23 79.32(14.5/h) 127.65(23.4/h) 454
  Running3 2:17:14 16.09(8:32) 25.9(5:18) 30
  Strength1 10:00
  Total6 7:54:37 95.41 153.55 484

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Monday Nov 10, 2014 #

5 PM

Running 48:53 intensity: (7:00 @1) + (36:53 @2) + (5:00 @3) 9.44 km (5:11 / km) +10m 5:09 / km
shoes: Inov-8 F-Lite 240

Clear 11℃.

Trying out how the knee and calf feel, was planning anywhere between 5-10km.
Turned out fine, knee a little bit sensitive when running downhill, but barely noticeable. Good thing Netherlands is flat as a pancake. Calf also fine, seems massaging it after the runs helped. The niggle that was there disappeared and though it's not 100% yet it feels much better. Slight stomach problems the last 2k, might've been the cake I had for lunch.
6 PM

Strength 10:00 [3]

Various core exercises, planning to pick it up again.

Saturday Nov 8, 2014 #

9 AM

Cycling 4:33:00 [1] * 106.07 km (23.3 kph) +444m
shoes: Gazelle Giro

Partly cloudy -> Sunny 9℃.

Cycled with Tim from Deventer to Apeldoorn to pick up Louis from the train station. Nice long ride through the Veluwe past some of the longer climbs in this area and over some of the nicer orienteering maps around here.

Chilly day, strong southwest wind wasn't helping but sun made it quite comfortable. Longer break around halfway and some shorter breaks in between. Easy pace, but still I was surprised how well my body took it and that before I knew it we were back at the train station. Back to Deventer felt a bit harder, also because of the boring route.

Left knee hurting now, but I expected that and decided to sacrifice it for a fun day. Garmin died near the end.

Friday Nov 7, 2014 #

4 PM

Running 23:17 intensity: (12:17 @1) + (10:00 @2) + (1:00 @3) 4.39 km (5:18 / km) +10m 5:15 / km
shoes: Inov-8 X-Talon 212 #2

Overcast 8℃.

Very short run to keep it easy on the achilles/calf. Started feeling better near the end, wondered if I shouldn't add a few kilometers but trying to be smart :)

Thursday Nov 6, 2014 #

Note
(rest day)

No negative consequences of yesterday's run. Calf not feeling any better neither though.

Wednesday Nov 5, 2014 #

4 PM

Running 1:05:04 intensity: (10:00 @1) + (50:04 @2) + (5:00 @3) 12.07 km (5:23 / km) +10m 5:22 / km
shoes: Inov-8 F-Lite 240

Mist 10℃.

Right lower calf still not feeling perfect, but needed this run cause the lack of running was making me grumpy. Decided to just go as long as it felt right. Bit too long in the end, but couldn't cut it short.

Calf/achilles feeling tired and sensitive from around the 6k mark. Sucks, because my whole body was rested and running felt so easy apart from that. Touching/squeezing the achilles is not sensitive or painful at all, so problem really seems to be in the lower calf. Right hip little stiff near the end.

Weather nice and chilly, quite the difference from last weekend.

Tuesday Nov 4, 2014 #

Note

Calf/achilles getting better.
3 PM

Cycling 54:23 intensity: (29:00 @1) + (14:23 @2) + (10:00 @4) + (1:00 @5) 21.59 km (23.8 kph) +10m
shoes: Gazelle Giro

Overcast 11℃.

With Tim and Louis, checking out the cycling track. Felt a bit tired/weak before, probably due to heavy lunch.

Lots of pace changes/interval like stuff. Fun, but I prefer just riding through the landscape instead of on a track. Nice sunset while cycling back home along the IJssel.

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