Training Log Archive: SalomevanHoepenIn the 31 days ending Jul 31, 2009:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||
Friday Jul 31, 2009 #
Running 28:00 [4] 5.92 km (4:44 / km)
Went to train on my own, because today (Fridays) is our rest day and Saturday is a hard training. But I don't like training a day before an O-event.
I did 3 sets of a 3min hard, 1min slow, 2min hard, 1min slow, 1min hard and 1min slow. It went really good. My knees were a bit sore in the end. I feel ready for Sunday.
I did 3 sets of a 3min hard, 1min slow, 2min hard, 1min slow, 1min hard and 1min slow. It went really good. My knees were a bit sore in the end. I feel ready for Sunday.
Thursday Jul 30, 2009 #
Running 18:29 [3] 3.24 km (5:42 / km)
We had to do a 20 min warmup before we started training hills. It was a nice slow pace, just to get loose from yesterday's race.
Running 19:40 [4] 4.1 km (4:48 / km)
We did hills today and I suffered after yesterday's race.
We did: 3x150m at 90% speed and jogged down.
1x200m at 90% speed and jogged down.
3x300m at 85% speed and jogged down.
5x100m at 95% speed and jogged down.
We did: 3x150m at 90% speed and jogged down.
1x200m at 90% speed and jogged down.
3x300m at 85% speed and jogged down.
5x100m at 95% speed and jogged down.
Wednesday Jul 29, 2009 #
Running race 13:20 [5] 3.0 km (4:27 / km)
Had our first cross country race of the year. The route was supposed to be 4 km, but my time was so brilliant that I thought the distance was wrong, so I meassured it. And it was a km shorter! (Lucky for us.)
The race didn't go that good. I was tired after the first 50m. Half of the whole course was uphill, so it was a bit tough.
The race didn't go that good. I was tired after the first 50m. Half of the whole course was uphill, so it was a bit tough.
Tuesday Jul 28, 2009 #
Running 33:48 [2] 5.18 km (6:32 / km)
Had a nice slow jog at training today, because tomorrow is our first "liga" of cross country. My knees is still very sore.
Sunday Jul 26, 2009 #
Orienteering 53 [1] ***** 0.05 km (17:40 / km)
Bradley was the planner and the mapper and I was the controler. The map was really tricky but I had a good run.
Saturday Jul 25, 2009 #
Strength 4:29 [3]
I did 40 sit-ups, 20 push-ups and leg workout things.
Friday Jul 24, 2009 #
Running race 10:42 [4] 3.0 km (3:34 / km)
Had a cross country relay today. It went good with our team. We came 9th. I was the last leg runner and passed three other teams. I had a really great run. Everyone was complaining about the hills, but I didn't seem to even notice them.
Note
Went to my friends party. Danced for like 2.5 hours.
Thursday Jul 23, 2009 #
Strength 3:53 [3]
My troat is still sore. I did 40 sit-ups and 30 push-ups.
Tomorrow we are running cross country relay. I hope I will be oky.
Tomorrow we are running cross country relay. I hope I will be oky.
Tuesday Jul 21, 2009 #
Running 34:12 [2] 6.27 km (5:27 / km)
Trained with the school again for the first time after a really long time. Had a very, nice and slow jog. I still have a bad cough and my knees are very, very sore.
Sunday Jul 19, 2009 #
Orienteering 1:19:36 [3] *** 10.19 km (7:49 / km)
The race distance was 8.2 but I measured it on Google to see how far I actually ran today.
Had a bad cough this morning so I decided to take it a bit slower. I didn't expect that much road running but it didn't go that bad. My ankle was a bit sore in the beginning of the race and got better the futher I went. I lost a lot of time trying to cross rivers (I was to scared to jump).
Only made one mistake at 3, didn't count the roads and went up the wrong one.
Had a bad cough this morning so I decided to take it a bit slower. I didn't expect that much road running but it didn't go that bad. My ankle was a bit sore in the beginning of the race and got better the futher I went. I lost a lot of time trying to cross rivers (I was to scared to jump).
Only made one mistake at 3, didn't count the roads and went up the wrong one.
Thursday Jul 16, 2009 #
Running 22:30 [3] 4.17 km (5:24 / km)
Went to jog again with my brother, just a bit faster this time. My knees are very sore and I don't think I will be able to go for a jog tomorrow. Hope they will be oky at the long-o.
Wednesday Jul 15, 2009 #
Running 16:46 [2] 2.83 km (5:55 / km)
Had a nice slow jog with my brother in my new o-shoes!
Sunday Jul 5, 2009 #
Event: JWOC 2009