Training Log Archive: lost jokesIn the 7 days ending Apr 26, 2015:
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Sunday Apr 26, 2015 #
Note
(rest day)
Lower calves quite stiff.
1 PM
Cycling 1:24:26 [0] 21.21 km (15.1 kph) +14m
shoes: Gazelle Giro
Cloudy/Drizzle 14℃.
Cycling with Mariska. Nice and easy. Bit hungry and out of energy near the end.
Cycling with Mariska. Nice and easy. Bit hungry and out of energy near the end.
Saturday Apr 25, 2015 #
2 AM
Running warm up/down 5:09 0.93 km (5:34 / km) +1m 5:32 / km
shoes: Inov-8 F-Lite 240 #2
Short warm up with one acceleration. Wasn't really any more time and space to do a good warm up.
Running race 36:43 [5] 10.02 km (3:40 / km) +15m 3:38 / km
shoes: Inov-8 F-Lite 240 #2
Partly cloudy 12℃.
Batavierenrace, stage 5.
Results
Not a bad run really. Felt quite strong beforehand, and not that tired despite all the rushing at this time of the day. Chaotic start trying to get the shirt with the transponder over my head and everybody shouting.
First 5k went alright, though a bit faster than my goal pace of 3'42"/km. Went up and down the dyke a few times which was though, so faded a bit after that but still managed to keep the pace up relatively well. Calves tightened up the last 3k.
Batavierenrace, stage 5.
Results
Not a bad run really. Felt quite strong beforehand, and not that tired despite all the rushing at this time of the day. Chaotic start trying to get the shirt with the transponder over my head and everybody shouting.
First 5k went alright, though a bit faster than my goal pace of 3'42"/km. Went up and down the dyke a few times which was though, so faded a bit after that but still managed to keep the pace up relatively well. Calves tightened up the last 3k.
Cycling 27:13 [1] 7.4 km (16.3 kph) +10m
Guiding our stage 6 runner right after, didn't have time to put something warm on. Night was quite warm though, so only got a bit cold the last 5-10min.
Friday Apr 24, 2015 #
Note
(rest day)
Thursday Apr 23, 2015 #
11 AM
Cycling 1:25:14 32.47 km (22.9 kph) +15m
shoes: Gazelle Giro
Partly cloudy/Sunny 10℃.
Easy ride with Tim and Louis. More chilly than expected. Break at the IJssel after 20k. Bit hungry near the end, didn't eat enough.
Easy ride with Tim and Louis. More chilly than expected. Break at the IJssel after 20k. Bit hungry near the end, didn't eat enough.
Wednesday Apr 22, 2015 #
11 AM
Running warm up/down 8:59 1.56 km (5:46 / km) +15m 5:30 / km
shoes: Inov-8 X-Talon 212 #2
Orienteering race 47:48 **** 8.06 km (5:56 / km) +53m 5:44 / km
26c shoes: Inov-8 X-Talon 212 #2
Partly cloudy 13℃.
NMK, De Vliegstrip, distance 7,1km.
Results
Map
Certainly wasn't going all out today. Beginning went really well, running at relatively high speed but without mistakes. Made a few bigger mistakes when I got more tired, but still a satisfied feeling because the good parts went really well and the mistakes could've been prevented easily (with a bit more regular orienteering). Found the map hard to read, symbols were really tiny. Physically tough course, quite a bit of climb and forest covered with waist high heather/bushes in places.
8) Drifted a bit for no reason. Figured it out quickly. +5".
10) Hesitating just before the control. Wasn't precise enough. +10".
11) Took a bearing from the trail, but got dragged to the open area. Had problems relocating, but eventually spotted the green dot (which had fallen over...). +1'.
14) Couldn't understand the contours that well, or at least I didn't see the higher part 'sticking out'. Figured I'd overshot it and turned back. Should've watched my bearing more precise after the thicket. +1'15".
17) Could've cut straight through on the last part. +10".
21) Thought I was following the small trail, so when I got to the trail just before the control I followed it a bit and then took a bearing. Figured out what happened when I got to the depression. +40".
24) Difficult to recognise things, don't know if I should've gone even slower and try to recognise more. +20".
25) Sloppy, partially because of tiredness. +20".
NMK, De Vliegstrip, distance 7,1km.
Results
Map
Certainly wasn't going all out today. Beginning went really well, running at relatively high speed but without mistakes. Made a few bigger mistakes when I got more tired, but still a satisfied feeling because the good parts went really well and the mistakes could've been prevented easily (with a bit more regular orienteering). Found the map hard to read, symbols were really tiny. Physically tough course, quite a bit of climb and forest covered with waist high heather/bushes in places.
8) Drifted a bit for no reason. Figured it out quickly. +5".
10) Hesitating just before the control. Wasn't precise enough. +10".
11) Took a bearing from the trail, but got dragged to the open area. Had problems relocating, but eventually spotted the green dot (which had fallen over...). +1'.
14) Couldn't understand the contours that well, or at least I didn't see the higher part 'sticking out'. Figured I'd overshot it and turned back. Should've watched my bearing more precise after the thicket. +1'15".
17) Could've cut straight through on the last part. +10".
21) Thought I was following the small trail, so when I got to the trail just before the control I followed it a bit and then took a bearing. Figured out what happened when I got to the depression. +40".
24) Difficult to recognise things, don't know if I should've gone even slower and try to recognise more. +20".
25) Sloppy, partially because of tiredness. +20".
Running warm up/down 5:49 [1] 0.81 km (7:10 / km) +2m 7:05 / km
shoes: Inov-8 X-Talon 212 #2
Tuesday Apr 21, 2015 #
7 PM
Running 29:44 5.35 km (5:33 / km) +15m 5:29 / km
shoes: Inov-8 F-Lite 240 #2
Sunny 15℃.
Meeting up with the team for the Batavierenrace this friday/saturday. Apparently I was on the wrong side of the building, so after 20min of waiting I set off on my own. After some nice exploring on small trails I bumped into the others luckily. Ran with them the final 2km. Nice evening.
Legs still a bit heavy, but no pains or whatever.
Meeting up with the team for the Batavierenrace this friday/saturday. Apparently I was on the wrong side of the building, so after 20min of waiting I set off on my own. After some nice exploring on small trails I bumped into the others luckily. Ran with them the final 2km. Nice evening.
Legs still a bit heavy, but no pains or whatever.
Monday Apr 20, 2015 #
4 PM
Cycling 1:17:01 * 29.12 km (22.7 kph) +10m
shoes: Gazelle Giro
Sunny 18℃.
Easy recovery ride. Since average speed wasn't important, I decided to check out some places along the river I'd never been. Fun. Took a chilling and swimming break of around 1,5hrs in between :D
No stiffness in achilles this morning, actually feels fine. Like I wrote yesterday, I don't understand but I'll take it :)
Easy recovery ride. Since average speed wasn't important, I decided to check out some places along the river I'd never been. Fun. Took a chilling and swimming break of around 1,5hrs in between :D
No stiffness in achilles this morning, actually feels fine. Like I wrote yesterday, I don't understand but I'll take it :)