Training Log Archive: lost jokesIn the 7 days ending Feb 17, 2013:
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Sunday Feb 17, 2013 #
1 PM
Cycling 1:31:22 [0] ** 23.27 km (15.3 kph) +150m
slept:8.5
Cycling through Meijendel with Natalia. Seemed like everybody was out on this first 'real' day of spring. Nice temperatures (7°C) and a lovely sun.
Saturday Feb 16, 2013 #
1 PM
Running 56:17 * 9.97 km (5:39 / km) +7m 5:37 / km
ahr:141 max:168 slept:8.0 shoes: Asics Gel Cumulus 12
Pretty warm today (7°C), felt like spring :) First a short very easy tour with Natalia, trying to get her back into running. Then increased the pace a bit for an easy run. Didn't really have a desired length in mind, but everything went fine so I just kept going. Was looking for a little trail just outside the city, but couldn't find it and had to give up looking for it in the end.
Wasn't the most scenic tour today, but I really enjoyed the movement of just running. I guess that part's important too.
Hip ok, getting used to the exercising. No problems at all with ankle :)
Wasn't the most scenic tour today, but I really enjoyed the movement of just running. I guess that part's important too.
Hip ok, getting used to the exercising. No problems at all with ankle :)
Friday Feb 15, 2013 #
Note
slept:10.0 (rest day)
Thursday Feb 14, 2013 #
3 PM
Running 34:44 6.01 km (5:47 / km) +10m 5:44 / km
ahr:138 max:155 slept:9.5 shoes: Inov-8 Oroc 340
And again snow! Icy/slippery on the ground, so I wore my orienteering shoes. It was probably a bit of an overkill, but better than slipping and sliding all the time. Heart rate slowly increased during the run, probably also because of strong headwinds on the way back. Cold! Hamstrings a bit tight.
Wednesday Feb 13, 2013 #
11 AM
Hiking 1:47:31 [1] 8.45 km (12:44 / km) +20m 12:35 / km
slept:8.5 shoes: Salomon XA Pro 3D Ultra 2
Nice walk with Natalia on the Zandmotor. We planned to hike towards Kijkduin, but the water ditches made us turn around and walk back the same way. Sunny weather and almost no wind :)
7 PM
Climbing 40:00 [3]
shoes: Evolv Quest AF
With Louis at Steep Part. Warming up (4, 5a) I still felt reasonably well, but trying some harder routes (5a, 5a, 5b) I wasn't having that much fun. Bit tired of the beach walk in the morning and run yesterday maybe. Decided to do some bouldering and had way more fun doing that :) Did some 3's, 4/4+'s and one 5. Almost managed two of the 5+'s.
Tuesday Feb 12, 2013 #
2 PM
Running 46:51 8.7 km (5:23 / km) +15m 5:20 / km
ahr:151 max:177 slept:9.0 shoes: Asics Gel Cumulus 12
Was planning to go out for a 30 minute run, but after around 15min I was feeling pretty well so decided to do a detour and explore the city a bit. Ankle feeling great, only right hip still needs to adjust to the running a bit again. Maybe I should ask my physio to loosen my back/SI-joint.
4 PM
Note
Update on the ankle:
Flexibility is still a bit behind compared to the other (right) ankle, but is slowly improving. There's still a little niggle in there somewhere, but it doesn't bother me during and after running. Only when I bend it a lot I can feel it. I guess it's a good sign I can run nearly 50min without having any side-effects :) Now let's see how it will feel running 4-5x a week. Before my cold I had a week where I ran 4x and that wasn't a problem. First goal: regular 40km weeks!
The only reason I'm not orienteering yet is that I'm a bit worried the uneven surface will be too much for my ankle to take, also because of the still limited flexibility. I'll discuss that with the physio the next appointment (21 Feb).
Flexibility is still a bit behind compared to the other (right) ankle, but is slowly improving. There's still a little niggle in there somewhere, but it doesn't bother me during and after running. Only when I bend it a lot I can feel it. I guess it's a good sign I can run nearly 50min without having any side-effects :) Now let's see how it will feel running 4-5x a week. Before my cold I had a week where I ran 4x and that wasn't a problem. First goal: regular 40km weeks!
The only reason I'm not orienteering yet is that I'm a bit worried the uneven surface will be too much for my ankle to take, also because of the still limited flexibility. I'll discuss that with the physio the next appointment (21 Feb).
Monday Feb 11, 2013 #
6 PM
Running 25:42 4.82 km (5:20 / km) +5m 5:18 / km
ahr:151 max:179 slept:9.0 shoes: Asics Gel Cumulus 12
Back to running :) Small run through the centre with two easy tempo's in between. Little chilly.