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Training Log Archive: Desmond

In the 7 days ending Jan 15, 2012:

activity # timemileskm+m
  Running4 3:32:38 25.52(8:20) 41.07(5:11) 64
  Total4 3:32:38 25.52(8:20) 41.07(5:11) 64
  [1-5]4 3:32:27
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Jan 15, 2012 #

Note
slept:7.5 (rest day)

studying and going to the cross country race in herentals as spectator
5 PM

Running 28:23 intensity: (11 @0) + (35 @1) + (26:52 @2) + (45 @3) 5.03 km (5:38 / km) +1m 5:38 / km
ahr:139 max:158 (injured) shoes: Mizuno wave precision 12

very easy training with toon in antwerpen

Saturday Jan 14, 2012 #

4 PM

Running warm up/down 19:04 intensity: (1:22 @1) + (13:52 @2) + (3:50 @3) 3.83 km (4:59 / km) +3m 4:58 / km
ahr:141 max:154 slept:10.0 (injured) shoes: Mizuno wave precision 12

warming up with winston and toon

Running intervals 4:26 intensity: (7 @1) + (12 @2) + (14 @3) + (2:28 @4) + (1:25 @5) 1.33 km (3:20 / km) +6m 3:16 / km
ahr:182 max:200 shoes: Mizuno wave precision 12

3x 1330m intervals in Stadspark Antwerpen

Running 4:18 intensity: (24 @2) + (3:33 @3) + (21 @4) 0.73 km (5:52 / km)
ahr:156 max:183 shoes: Mizuno wave precision 12

jogging between the intervals

Running intervals 4:42 intensity: (13 @2) + (17 @3) + (2:17 @4) + (1:55 @5) 1.33 km (3:32 / km) +6m 3:27 / km
ahr:185 max:195 shoes: Mizuno wave precision 12

interval 2

Running 3:54 intensity: (17 @2) + (3:25 @3) + (12 @4) 0.67 km (5:48 / km)
ahr:154 max:184 shoes: Mizuno wave precision 12

jogging

Running intervals 4:32 intensity: (23 @3) + (48 @4) + (3:21 @5) 1.33 km (3:25 / km) +6m 3:20 / km
ahr:190 max:196 shoes: Mizuno wave precision 12

interval 3

Running warm up/down 17:43 intensity: (6:09 @2) + (11:34 @3) 2.91 km (6:05 / km)
ahr:149 max:160 shoes: Mizuno wave precision 12

back to the appartment with winston and toon.

Friday Jan 13, 2012 #

Running 30:59 [2] 5.81 km (5:20 / km)
slept:5.0 (injured) shoes: Mizuno wave precision 12

couldn't fall asleep, only 5 hours of sleep.
Ankle is still blue and swollen, but it's not as painfull as the previous times. If the underground is flat, i can run. But it will still take some time untill i can run in a forest again.

Thursday Jan 12, 2012 #

Note
slept:8.0 (injured) (rest day)

Wednesday Jan 11, 2012 #

Note
slept:6.5 (injured) (rest day)

no training today because of twisting my akle yesterday.
also not recovered from sickness yet.

Tuesday Jan 10, 2012 #

7 PM

Running long 1:34:37 intensity: (1:03 @1) + (1:09:27 @2) + (24:07 @3) 18.1 km (5:14 / km) +42m 5:10 / km
ahr:144 max:161 slept:8.0 (injured) shoes: Mizuno wave precision 12

Still felt sick today, but wanted to do a long training because i won't have much time to train during the weekend (exam on monday).
I ran towards the DAL clubtraining and then joined the 3 classic rounds. On my own i was running a 5'30min/km pace and with the group we ran 4'55min/km. In the last round, i twisted my ankle seriously. I had to walk for a minute and then i could start running again. But afterwards i saw that it was really swollen and blue.
C • stevige training, is dat vo... 2

Monday Jan 9, 2012 #

Note
slept:9.0 (rest day)

not feeling totally healthy today

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