Training Log Archive: lost jokesIn the 31 days ending Dec 31, 2012:
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Sunday Dec 30, 2012 #
10 AM
Running warm up/down 7:02 1.23 km (5:43 / km)
shoes: Asics Gel Cumulus 12
Orienteering race 30:41 *** 6.54 km (4:42 / km) +10m 4:39 / km
25c slept:7.5 shoes: Asics Gel Cumulus 12
Oliebollen-OL at Oosterboer, Meppel. Distance 5,0km (6'08"/km). Mass-start with one forking and two "score-o's" in between.
My first race again! Not ready yet for orienteering in the forest, but didn't want to skip this 'sprint'. Ankle feeling really good during and after the race. Didn't run flat out, also to prevent mistakes. Technically a little sloppy and undisciplined (not folding the map, not following my position with thumb etc.), but can work on that :) During this race it didn't cause any mistakes because it wasn't that difficult.
Time loss:
7) From 128, in the beginning of the leg it might've been better to follow the grass trail along the building. 10".
9) Looking ahead at how to solve the score-o part and missed the entrance to the little alley. 12". Funny though how my brain picked up on it, because I knew I had to turn when the road made a slight bend. Wasn't reading the map there, but unconsciously noticed my mistake anyway :)
115) Little bit of hesitating, not knowing if I went far enough already or not. 5".
21) Took 5" to plan my routechoice to 21st.
My first race again! Not ready yet for orienteering in the forest, but didn't want to skip this 'sprint'. Ankle feeling really good during and after the race. Didn't run flat out, also to prevent mistakes. Technically a little sloppy and undisciplined (not folding the map, not following my position with thumb etc.), but can work on that :) During this race it didn't cause any mistakes because it wasn't that difficult.
Time loss:
7) From 128, in the beginning of the leg it might've been better to follow the grass trail along the building. 10".
9) Looking ahead at how to solve the score-o part and missed the entrance to the little alley. 12". Funny though how my brain picked up on it, because I knew I had to turn when the road made a slight bend. Wasn't reading the map there, but unconsciously noticed my mistake anyway :)
115) Little bit of hesitating, not knowing if I went far enough already or not. 5".
21) Took 5" to plan my routechoice to 21st.
Running warm up/down 8:09 [1] ** 1.3 km (6:15 / km) +1m 6:14 / km
shoes: Asics Gel Cumulus 12
Saturday Dec 29, 2012 #
Note
slept:5.0
Moving out the last stuff from Deventer.
Friday Dec 28, 2012 #
Note
slept:7.0
Thursday Dec 27, 2012 #
12 PM
Running 42:55 8.0 km (5:22 / km) +90m 5:05 / km
slept:10.0 shoes: Inov-8 Oroc 340
Great run at the beach :) Had some doubts about my ankle the previous days; it felt good, but for some reason I didn't trust it. However I also knew I should just go for a run and check it. Turns out it felt really good! Not perfect yet, but flexibility is definitely increasing. Hip not perfect yet neither, but improving, also because I'm wearing the insole.
Started out easy along the shore, then did two short intervals to test the ankle. After that I went up into the dunes and did some fartlek on the small hilly trails, awesome :) Slower after that, also because I returned along the shore on the softer sand.
Started out easy along the shore, then did two short intervals to test the ankle. After that I went up into the dunes and did some fartlek on the small hilly trails, awesome :) Slower after that, also because I returned along the shore on the softer sand.
Wednesday Dec 26, 2012 #
1 PM
Hiking 1:43:07 [0] 7.31 km (14:07 / km) +4m 14:04 / km
slept:10.0
Little bit of walking through Leiden with Natalia. Nice :)
Tuesday Dec 25, 2012 #
12 PM
Running 34:44 [2] ** 6.39 km (5:26 / km) +15m 5:22 / km
slept:9.5 shoes: Asics Gel Cumulus 12
Ankle was still feeling a bit tired yesterday, so postponed the run until today. Noticed right away that my body was very tired, running didn't really feel good at all. Right hip a bit tired too, ankle feeling ok though.
I guess the ski trip, short nights and travel back took its toll a bit more than I thought.
GPS track really off in the beginning too...
I guess the ski trip, short nights and travel back took its toll a bit more than I thought.
GPS track really off in the beginning too...
2 PM
Hiking 1:03:00 [1] 4.63 km (13:36 / km) +60m 12:46 / km
shoes: Salomon XA Pro 3D Ultra 2
Small hike with Natalia through the Westduinpark. Strong winds! Also spotted a fox, which didn't really pay attention to us at all.
Sunday Dec 23, 2012 #
Note
slept:10.5
Traveling from Oberstdorf to Den Haag, 9:45 - 0:00.
Saturday Dec 22, 2012 #
9 AM
Other (Alpine skiing) 2:30:00 [3] 35.0 km (4:17 / km)
Last day, at Ifen. Really nice area with lots of crags and other rock features. Was on my own all day, Louis was too tired. Nice weather once again, so I skied until I was dead tired :) Mostly easy slopes, enjoyed those more anyway.
5 PM
Hiking 45:00 [2] ** 4.11 km (10:57 / km) +110m 9:39 / km
shoes: Salomon XA Pro 3D Ultra 2
Little bit of strolling through Oberstdorf, then back from the ski jumping hill to the hostel. GPS died so no complete track.
Friday Dec 21, 2012 #
11 AM
Other (Alpine skiing) 1:45:00 [3] 23.0 km (4:34 / km)
Second day, at Walmendingerhorn. We split up after some time because I needed a bit more time to practice on easier slopes. Joined Louis again at the end for some nice skiing on the higher slopes. Last run of the day behind the grooming machine, awesome!
8 PM
Cross-country skiing 8:03 [5] 0.56 km (14:16 / km) +30m 11:16 / km
Little shortcut back to the hostel; skiing through a field, then walking uphill with all the stuff through the deep snow :P
Thursday Dec 20, 2012 #
11 AM
Other (Alpine skiing) 1:30:00 [3] 20.0 km (4:30 / km)
Nice skitrip with Louis. First day at the Fellhorn/Kanzelwand area. Really needed to get into it again, but then it got gradually better. Nice weather today.
Wednesday Dec 19, 2012 #
Note
slept:3.0
Traveling from Heerlen to Oberstdorf, 06:00 - 17:30.
Tuesday Dec 18, 2012 #
Note
slept:8.0
No time for a run, but ankle also needs some rest anyway after the treatment.
Monday Dec 17, 2012 #
10 AM
Note
slept:7.5
Another shockwave treatment at the physio. Not much news, other than that he seemed to target completely the right area today :)
Sunday Dec 16, 2012 #
12 PM
Cycling 1:44:07 [0] ** 20.33 km (11.7 kph) +39m
slept:9.0
Exploring the city by bike with Natalia. Not so cold at all today (again 9 degrees), but at times lots of rain. Both our hands got cold after some time so we cut it short a bit and went for groceries. Nice tour :)
Saturday Dec 15, 2012 #
2 PM
Running 34:22 6.35 km (5:25 / km) +115m 4:58 / km
slept:10.5 shoes: Asics Gel Cumulus 12
Warm today, around 9 degrees. Decided to do some fartlek in the Westduinpark. Nice area where there have been some works recently to remove certain trees and bushes, all to make the dunes more open (and sandy) again.
Pretty tough training with lots of hills (not all are visable on the GPS track) and soft sand, but I enjoyed it a lot. Ankle felt good, haven't found the limits yet but I'm increasing my training slowly to not overdo it :)
Quickroute
Pretty tough training with lots of hills (not all are visable on the GPS track) and soft sand, but I enjoyed it a lot. Ankle felt good, haven't found the limits yet but I'm increasing my training slowly to not overdo it :)
Quickroute
Friday Dec 14, 2012 #
Note
slept:12.0
Thursday Dec 13, 2012 #
4 PM
Running 24:13 ** 4.91 km (4:56 / km) +6m 4:54 / km
slept:9.5 shoes: Asics Gel Cumulus 12
Little run through the neighbourhood. A bit faster, felt good and surprisingly easy :) Time flew by because of the new impressions and reading the map (1:50.000, not ideal), but for next runs I'll probably take the tram to a more attractive area.
GPS had some problems finding satellites, but it eventually picked up. It still shows some weird track in the beginning though.
Ankle feeling ok during the run, still a bit more swollen after. Also still have to watch out how I place my feet because of limited flexibility.
GPS had some problems finding satellites, but it eventually picked up. It still shows some weird track in the beginning though.
Ankle feeling ok during the run, still a bit more swollen after. Also still have to watch out how I place my feet because of limited flexibility.
Wednesday Dec 12, 2012 #
6 PM
Climbing 50:00 [3]
shoes: Evolv Quest AF
At Steep Part Den Haag with Louis, since he didn't mind traveling :)
Warmed up with a 3, 4+ and 5a. Then tried a 5c which was just new, didn't feel that hard because it had lots of places to rest. Then did a long 4, a 5c with overhang, tried a 6b but failed obviously and continued on the same wall with a 5b.
Then tried a short 6a but it was too hard too. Finished with the same 5a with overhang three times and a 4 two times to cool down.
Warmed up with a 3, 4+ and 5a. Then tried a 5c which was just new, didn't feel that hard because it had lots of places to rest. Then did a long 4, a 5c with overhang, tried a 6b but failed obviously and continued on the same wall with a 5b.
Then tried a short 6a but it was too hard too. Finished with the same 5a with overhang three times and a 4 two times to cool down.
Tuesday Dec 11, 2012 #
11 AM
Hiking 2:32:58 ** 10.99 km (13:55 / km) +53m 13:35 / km
slept:8.5 shoes: Salomon XA Pro 3D Ultra 2
Nice hike with Natalia through the dunes, great sunny weather :) Bit tired in the end because we didn't bring food with us. Last part on Uilenbosch, used the orienteering map from the Dutch middle distance champs in 2009.
Ankle felt a bit tired, hmm...
Ankle felt a bit tired, hmm...
Monday Dec 10, 2012 #
Note
slept:8.5
Moving to Den Haag today :)
Sunday Dec 9, 2012 #
1 PM
Climbing 1:00:00 [3]
slept:9.5 shoes: Evolv Quest AF
With Louis at Yosemite, probably the last time in a while there because of us moving out!
Good day :) Warmed up with a 4, 4 and 5a. Then did the 5c project again, and only needed one bloc to get to the top. Almost had it, but couldn't manage the last part without break. Took a small break, then did two short routes, a 5c and 6a. The 5c was quite hard and I fell out once, but managed anyway. The 6a went better than expected, a really hard but fun route.
Then thought of stopping, but decided to do two 5a's right after each other. Nice routes with a little bit of overhang. Felt good enough after that to try a 6a and surprisingly enough did it completely :)
Cooling down with a 3 (two times), some bouldering and slacklining. 11 routes, not bad :)
Good day :) Warmed up with a 4, 4 and 5a. Then did the 5c project again, and only needed one bloc to get to the top. Almost had it, but couldn't manage the last part without break. Took a small break, then did two short routes, a 5c and 6a. The 5c was quite hard and I fell out once, but managed anyway. The 6a went better than expected, a really hard but fun route.
Then thought of stopping, but decided to do two 5a's right after each other. Nice routes with a little bit of overhang. Felt good enough after that to try a 6a and surprisingly enough did it completely :)
Cooling down with a 3 (two times), some bouldering and slacklining. 11 routes, not bad :)
Saturday Dec 8, 2012 #
11 AM
Cross-country skiing 1:17:01 [1] 4.34 km (17:45 / km) +79m 16:16 / km
slept:6.5
To Rheden with Natalia. Rented some skis at the visitor centre of the national park and went out for a small tour. In some places clearly not enough snow, so not always that pleasant. Overall still quite nice, amazing weather (sunny, -3) and beautiful landscape. Natalia thought it was boring however... Not her sport!
Friday Dec 7, 2012 #
1 PM
Running 22:25 4.29 km (5:13 / km) +12m 5:09 / km
slept:8.5 shoes: Salomon XA Pro 3D Ultra 2
Took an extra day off after the shockwave treatment, but felt good enough right now to run.
Nice run in the snow :) Not that much snow as expected, only about 3-5cm I think. Picked a nice route through the park and back along the river. When I got there turned the training into a small fartlek, speeding up a bit through the snowy grass :)
Ankle feeling good so far, not perfect yet but slowly getting there. Good to know the treatment seems to be effective.
Nice run in the snow :) Not that much snow as expected, only about 3-5cm I think. Picked a nice route through the park and back along the river. When I got there turned the training into a small fartlek, speeding up a bit through the snowy grass :)
Ankle feeling good so far, not perfect yet but slowly getting there. Good to know the treatment seems to be effective.
Strength 5:00 [3]
Right after running. 2x10 eccentric exercises, straight+bend knee, both legs. Left leg with bend knee was of course not that effective, but I guess it helps increasing the flexibility of my ankle. I was careful anyway though.
Thursday Dec 6, 2012 #
Note
slept:8.0
Wednesday Dec 5, 2012 #
8 PM
Climbing 1:00:00 [3]
slept:8.5 shoes: Evolv Quest AF
With Louis at Yosemite. He found out at the gym he forgot his clothes, so waited around 1hr, doing some slacklining and traversing.
When we started climbing warmed up with two 4's (including the purple one with overhang). Then did a nice 5c in overhang I saw somebody trying before. Tough one with arms getting pumped, but managed to complete it :) Took a break, then tried my 5c project from last week again. Did the beginning sequence really fast and got further than last time, but arms were too pumped so I gave up before the finishing sequence with more overhang. Small break, then did a vertical 6a which felt suprisingly easy until the last move. Planned to end there, but felt like trying a 5c I did before, actually the first 5c I did there. Felt so much easier right now, progression is nice :) Cooling down with a 3 straight after and some short slacklining.
When we started climbing warmed up with two 4's (including the purple one with overhang). Then did a nice 5c in overhang I saw somebody trying before. Tough one with arms getting pumped, but managed to complete it :) Took a break, then tried my 5c project from last week again. Did the beginning sequence really fast and got further than last time, but arms were too pumped so I gave up before the finishing sequence with more overhang. Small break, then did a vertical 6a which felt suprisingly easy until the last move. Planned to end there, but felt like trying a 5c I did before, actually the first 5c I did there. Felt so much easier right now, progression is nice :) Cooling down with a 3 straight after and some short slacklining.
Tuesday Dec 4, 2012 #
10 AM
Note
slept:7.0
Another shockwave treatment. After running last week I knew even better which place to target, so that's what we focused on. Last treatment of the year on 17th, for now I just have to keep running and see the reaction.
Monday Dec 3, 2012 #
Note
Traveling back from Clausthal-Zellerfeld to Deventer 10:00 - 16:30.
Sunday Dec 2, 2012 #
10 AM
Hiking race 1:59:02 [3] * 13.46 km (8:51 / km) +280m 8:01 / km
shoes: Salomon XA Pro 3D Ultra 2
Spontaneous training race :) Awesome conditions: -2 degrees and quite some snow from time to time, but no wind at all. Out from 10:45 till 16:47.
Unfortunately I had to hitchhike alone, my intended partner was still stuck on the highway somewhere. Eventually met up at the last checkpoint. Co-planned the course, consisting of four checkpoints.
GPS battery died again, this time about half an hour before finishing.
(more later)
Unfortunately I had to hitchhike alone, my intended partner was still stuck on the highway somewhere. Eventually met up at the last checkpoint. Co-planned the course, consisting of four checkpoints.
GPS battery died again, this time about half an hour before finishing.
(more later)
Saturday Dec 1, 2012 #
1 PM
Hiking 37:00 [1] 1.96 km (18:51 / km) +81m 15:37 / km
shoes: Salomon XA Pro 3D Ultra 2
Anniversary weekend (one year) with the hitchhiking club in the Harz. Small hike from the Kreuzbachhütte, where we were staying.