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Training Log Archive: lost jokes

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Cycling11 11:27:33 181.86(15.9/h) 292.67(25.5/h) 356
  Running4 1:21:06 8.56(9:29) 13.77(5:53) 33
  Orienteering3 57:00 8.71(6:33) 14.01(4:04) 2351c
  Strength1 3:00
  Total16 13:48:39 199.12 320.45 41251c

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Monday Jun 29, 2015 #

8 AM

Note

Woke up with sore throat again, worse than yesterday.
11 AM

Strength 3:00 [3]

Alright, no more excuses, time to get rid of this injury ;)

3x7 eccentric exercises for achilles, left and right.

Sunday Jun 28, 2015 #

7 AM

Note

Woke up with sore throat, but body felt fine.
8 AM

Running 10:43 [2] 2.11 km (5:05 / km) +3m 5:03 / km
shoes: Inov-8 F-Lite 240 #2

Running late so quick jog with backpack to the train station.
10 AM

Running warm up/down 7:19 intensity: (2:00 @1) + (4:19 @2) + (1:00 @4) 1.3 km (5:38 / km) +2m 5:36 / km
shoes: Inov-8 F-Lite 240 #2

Warming up, little bit rushed.

Orienteering race 14:32 [5] **** 3.58 km (4:04 / km) +3m 4:02 / km
18c shoes: Inov-8 F-Lite 240 #2

Partly cloudy 19℃.

Dutch sprint champs, distance 2,62km (5'32"/km).
Results
Splits

Certainly not fit, achilles a bit sensitive during warm up but fine while racing. Good race technically. Small mistake to 1 (10"), then only hesitations near a couple of controls. Probably not the optimal route choice to 10. Missed the fitness to push. Happy with performance though, nice to take the win and not too far behind the Belgians :)

Running warm up/down 18:17 [1] 2.83 km (6:28 / km) +13m 6:19 / km
shoes: Inov-8 F-Lite 240 #2

Longer cool down with Niels-Peter, Wouter and Ausrine. Nice chat and very relaxing in the sunny park.

Saturday Jun 27, 2015 #

4 PM

Cycling 37:17 intensity: (3:00 @1) + (15:17 @2) + (19:00 @3) 18.1 km (29.1 kph) +16m
shoes: Gazelle Giro

Partly cloudy 22℃.

Quicker one. From Gorssel together with another cyclist, taking turns up front against the headwind. Nice chat.

Thursday Jun 25, 2015 #

7 PM

Cycling 37:35 intensity: (7:35 @1) + (22:00 @2) + (8:00 @3) 17.13 km (27.3 kph) +15m
shoes: Gazelle Giro

Partly cloudy 20℃.

Short one because of lack of time. Feeling ok. One sprint near the end to wake the legs up.

Wednesday Jun 24, 2015 #

6 PM

Cycling 50:14 intensity: (10:14 @1) + (35:00 @2) + (5:00 @3) 22.86 km (27.3 kph) +18m
shoes: Gazelle Giro

Cloudy 20℃.

First training in two weeks. Couldn't get round to it earlier because of sickness, travel, no time, bad weather and other lame excuses.

Enjoyable ride in semi-warm weather. Didn't push.

Sunday Jun 21, 2015 #

Note

Back to Deventer.

Friday Jun 19, 2015 #

Note

Travel to Berlin.

Thursday Jun 18, 2015 #

Note

Cold was preventing me from training the past days. No time in the weekend neither, and not totally recovered yet anyway.

Monday Jun 15, 2015 #

Note

3rd Shockwave treatment. Discussed the results of last week's echo. Will now start regular eccentric exercises and try to carefully run 2/3x a week. Seems to be some improvement, but if I keep being scared of trying to run it won't get better.

Note

Woke up with sore throat.

Sunday Jun 14, 2015 #

2 PM

Cycling 1:10:02 intensity: (20:02 @1) + (45:00 @2) + (5:00 @3) 29.73 km (25.5 kph) +27m
shoes: Gazelle Giro

Overcast 18℃.

Checking out an estate I'd never been. Nice long break in the middle. Easy pace, also because of some unpaved roads I took.

Saturday Jun 13, 2015 #

Event: Jukola 2015
 

Friday Jun 12, 2015 #

3 PM

Cycling 1:13:25 intensity: (15:00 @1) + (45:00 @2) + (13:25 @3) 33.66 km (27.5 kph) +27m
shoes: Gazelle Giro

Sunny 27℃.

To the river and back. Loooong break in between. Very relaxing. Good pace on the way back, felt easy.

Thursday Jun 11, 2015 #

6 AM

Cycling 34:12 intensity: (3:00 @1) + (23:12 @2) + (8:00 @3) 15.96 km (28.0 kph) +11m
shoes: Gazelle Giro

Sunny 10℃.

To work. Chilly morning. Tailwind. Had to cycle a bit faster than I liked.
4 PM

Cycling 41:11 intensity: (23:11 @1) + (16:00 @2) + (2:00 @3) 16.89 km (24.6 kph) +17m
shoes: Gazelle Giro

Sunny 24℃.

Easy. Headwind, warm, tired and a bit hungry. Still enjoyable.

Wednesday Jun 10, 2015 #

7 PM

Cycling 1:02:16 intensity: (45:00 @1) + (15:00 @2) + (2:16 @3) 23.25 km (22.4 kph) +16m
shoes: Gazelle Giro

Sunny 21℃.

Easy ride with Tim and Louis. Stopped halfway for beer and swimming. Not really meant as a training this ride ;)

Monday Jun 8, 2015 #

Note
(rest day)

Echo at physio. Nothing really shocking came out, but right achilles is noticeably more swollen/thicker than left one. Shockwave treatment will continue, and I have to build my running volume really slowly (run/walk intervals).

Actually feeling quite ok this morning. Not that painful and stiff as expected.

Sunday Jun 7, 2015 #

10 AM

Running warm up/down 10:24 intensity: (5:54 @1) + (4:00 @2) + (30 @4) 1.63 km (6:23 / km) +1m 6:22 / km
shoes: Inov-8 F-Lite 240 #2

Easy warm up with dad. Achilles sensitive. One acceleration. Achilles bit better towards the end of the warm up.

Orienteering race 31:50 [5] **** 7.7 km (4:08 / km) +16m 4:06 / km
24c shoes: Inov-8 F-Lite 240 #2

Partly cloudy 20℃.

Sprint, De Uithof, Utrecht. Distance 5.4km (5'54"/km).

Not a bad race, but lacking speed. Couldn't push on the easier running parts. Technically ok, few small hesitations and a bit slow in and out of controls sometimes.

Running warm up/down 14:31 [1] 2.18 km (6:40 / km) +4m 6:36 / km
shoes: Inov-8 F-Lite 240 #2

Very easy cool down with Niels-Peter.

Friday Jun 5, 2015 #

11 AM

Cycling 2:58:50 intensity: (2:04:50 @1) + (50:00 @2) + (4:00 @4) * 67.5 km (22.6 kph) +189m
shoes: Gazelle Giro

Sunny 26℃ -> 30℃.

With Louis. He wasn't feeling that well so slow pace. That was fine for me though, felt more like doing an easy ride enjoying the landscape. Warm! Multiple long breaks.

Thursday Jun 4, 2015 #

6 PM

Running warm up/down 9:20 intensity: (4:00 @1) + (5:20 @2) 1.78 km (5:15 / km) +6m 5:10 / km
shoes: Inov-8 F-Lite 240 #2

Easy warm up.

Orienteering 10:38 intensity: (38 @3) + (8:00 @4) + (2:00 @5) 2.73 km (3:54 / km) +4m 3:52 / km
9c shoes: Inov-8 F-Lite 240 #2

Sunny 22℃.

2.11km (5'02"/km).

Warm days again, finally. Connected some controls on the all controls map of last weekend's race. Plan was not to go all out, so I didn't push that hard. Despite achilles being sensitive the running felt good. Orienteering not very sharp, missed a few route choices. Probably sunday will be a bit slower (because longer), so I'll have more time to navigate ;)

Running warm up/down 10:32 [1] 1.95 km (5:24 / km) +4m 5:21 / km
shoes: Inov-8 F-Lite 240 #2

Achilles bit sensitive.

Wednesday Jun 3, 2015 #

7 PM

Cycling 1:12:06 intensity: (10:00 @1) + (42:06 @2) + (20:00 @3) 33.86 km (28.2 kph) +10m
shoes: Gazelle Giro

Partly cloudy 17℃.

Warmer again. Exploring around down south. Had a woman on my tail for the last 10k, bit annoying especially because she didn't react to my enthousiastic 'Hi!' and 'Bye!'. Ah well.

Monday Jun 1, 2015 #

Note

2nd treatment at physio. Shockwave again. Because the cause might be deeper inside the achilles (towards the ankle) and running last week wasn't pleasant and gave me a stiff achilles for 3-4 days, I'll have an echo next week to see what's really going on.
6 PM

Cycling 30:25 intensity: (5:00 @1) + (20:00 @2) + (5:25 @3) 13.73 km (27.1 kph) +10m
shoes: Gazelle Giro

Partly cloudy 14℃.

Short ride, didn't have much time. Good pace, seems I'm getting more cycling fit.

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