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Training Log Archive: Joost

In the 31 days ending Jan 31, 2009:

	activity	#	time	miles		km		+m
	Running	15	14:14:28	17.69		28.47
	Cycling	6	4:43:00	54.06		87.0
	Strength training	4	1:30:00
	Orienteering	1	1:05:00	5.72	(11:22)	9.2	(7:04)
	Total	21	21:32:28	77.47		124.67
averages - sleep:7.5

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Saturday Jan 31, 2009 #

Cycling 38:00 [2] 20.0 km (1:54 / km)
slept:8.0

Cycling in the gym as achilles tendon is hurting too much for running.

Cycling 2:10:00 [2] 31.0 km (4:12 / km)

Cycling (city-bike) with Kim around Leuven (fietsknooppuntenroute). Very nice weather but really cold and a lot of wind.

Friday Jan 30, 2009 #

Running warm up/down 30:00 [2]
shoes: Adidas Supernova CTL 10

Intervaltraining with the athletics club of Kim (RAM).
Warm up includes four accelerations of 100m.

Running intervals 40:00 [5]
shoes: Adidas Supernova CTL 10

3x200m, crossing the football field as rest in between (very easy running) (30", 31", 30")
3x300m, 100m rest in between (very easy running) (50", 50", 50")
3x400m 1min rest in between (very easy running) (1'10", 1'09", 1'10")
2x200m crossing the football field as rest in between (very easy running) (30", 31")
--> 2min rest between the different series

Did not do the last 200m (normally three) as my achilles tendon was hurting too much... Good training but always the pain in the achilles tendon is coming back when training hard on the track...

Running warm up/down 10:00 [1]
shoes: Adidas Supernova CTL 10

Warming down after interval training.

Thursday Jan 29, 2009 #

Note
slept:7.0 (rest day)

Went swimming (playing) in sport oase for fun.

Wednesday Jan 28, 2009 #

Strength training 20:00 [1]
slept:7.0

Strength training in the gym

Cycling 25:00 [1] 13.0 km (1:55 / km)

Cycling in the gym

Tuesday Jan 27, 2009 #

Running long 1:35:00 [2]
slept:7.0 shoes: Adidas Supernova CTL 10

Long run in Heverleebos with SLOK. Only Ken ran the whole tour with me, the others ran a bit shorter.

Monday Jan 26, 2009 #

Running 58:00 [2]
slept:7.0 shoes: Adidas Supernova CTL 10

Easy running with Ken in Heverleebos with the headlamp. Achilles tendon are still painfull after yesterday's cross country race. Hope it will disappear again as it is not nice to train with pain.

Sunday Jan 25, 2009 #

Running race 31:48 [5] 9.27 km (3:26 / km)
slept:9.3

Cross country race in Bornem. Ran a really good race, did not have to push to hard to make a good start as I was feeling good. Could keep a good pace during five of the six laps, was pushing hard but had something left for the last lap were I could catch the guy that was running 20 metres in front of me. Ran most of the time alone but that wasn't a problem. Result was 14th on 33 runners.

Running warm up/down 40:00 [3]
shoes: Adidas Supernova CTL 10

Warm up and down before and after the race.

Saturday Jan 24, 2009 #

Running 40:00 [2]
slept:9.3 shoes: Adidas Supernova CTL 10

Easy running with Kim and Jirka (dog) in the forest "De Keiheuvel" in Wezel. Tomorrow cross-country race in Bornem.

Friday Jan 23, 2009 #

Note
(rest day)

Necessary rest day, no time to train because of work.

Thursday Jan 22, 2009 #

Running intervals 24:00 [5]
slept:8.0 shoes: Adidas Supernova CTL 10

400m-800m-1200m with 1min rest in between. After this serie 3min rest and then 3x800m with 1min rest in between. Did my intervals on a forest track. Still feel my achilles tendon after intensive trainings...

Running warm up/down 46:00 [2]
shoes: Adidas Supernova CTL 10

Warm up and down before and after the interval training

Wednesday Jan 21, 2009 #

Note
(rest day)

Rest day, no time for training due to work and tiredness because of little sleep also due to work.

Tuesday Jan 20, 2009 #

Running 38:00 [2]
slept:6.3 shoes: Adidas Supernova CTL 10

Easy running after visit of the fysiotherapist for my achilles tendon.

Monday Jan 19, 2009 #

Cycling 25:00 [2]
slept:6.3

Cycling in the gym.

Strength training 25:00 [1]

Strength training in the gym.

Sunday Jan 18, 2009 #

Running 55:00 [3] 10.0 km (5:30 / km)
shoes: Adidas Supernova CTL 10

Did my training at the cross-country race in Herentals. Did some fartlek with some accelerations from time to time. Haven't participated in the cross because my achilles tendon is still hurting and don't want to make it worse. Kim ran a great race, she was 3rd in the womens race!!! Desmond was also participating, he did a good job in his first cross.

Saturday Jan 17, 2009 #

Running 45:00 [2]
shoes: Adidas Supernova CTL 10

Easy running with Kim. She will run the cross-country race in Herentals tomorrow. I will not compete as I am having problems with the achilles tendon.

Friday Jan 16, 2009 #

Running 53:00 [2]
shoes: Adidas Supernova CTL 10

Easy running with Kim (late on Friday night) in the parc in Kessel-Lo. In the end we did four accelerations.

Wednesday Jan 14, 2009 #

Note
slept:6.5 (rest day)

Tuesday Jan 13, 2009 #

Running warm up/down 35:00 [1]
shoes: Adidas Supernova CTL 10

Warm up and down before and after interval training

Running intervals 30:00 [5]
slept:6.5 shoes: Adidas Supernova CTL 10

10x300m in blocks of 3x300m, 4x300m and 3x300m with 100m walking in between each 300m and 200m walking in between a block. Feeling was good but after training on the track I always feel my achilles tendon...

Monday Jan 12, 2009 #

Cycling 30:00 [2] 15.0 km (2:00 / km)

Cycling in the gym.

Strength training 30:00 [1]

Strength training in the gym.

Sunday Jan 11, 2009 #

Running warm up/down 15:00 [1]
shoes: Adidas Supernova CTL 10

Warm up and down before orienteering race

Orienteering race 1:05:00 [4] 9.2 km (7:04 / km)

Orienteering race on map "De Winner". I did the race as a training as I was still feeling the effects of my illness earlier in the week. I also made some mistakes and didn't push hard. Actually, I was not focused enough to run a clean race as I was thinking a bit too much about keeping warm and not get ill again. Still, it was a good training.

Saturday Jan 10, 2009 #

Running 41:00 [2]
shoes: Adidas Supernova CTL 10

Easy running in the snow in the Ardennes (ice cold)

Running hills 8:00 [4]
shoes: Adidas Supernova CTL 10

Running up a ski slope in the Ardennes (3x)

Friday Jan 9, 2009 #

Cycling 20:00 [2]

Cycling in the gym (very easy)

Thursday Jan 8, 2009 #

Note
(sick)

No training yet today but tomorrow I think I will be able to start training again.

Wednesday Jan 7, 2009 #

Note
(sick)

Sickness improving but no training yet today.

Tuesday Jan 6, 2009 #

Note
(sick)

Still sick, no improvement... damn....

Monday Jan 5, 2009 #

Note
slept:8.0 (sick)

No training today, still feeling sick (sore throat and nasty cough)... hope it will get better soon but I think it will last some more days....

Sunday Jan 4, 2009 #

Running race 32:40 [5] 9.2 km (3:33 / km)
slept:9.0 shoes: Adidas Supernova CTL 10

Cross country race in Grimbergen. It was around 9 years ago that I ran my last cross country race and now I know again why :). It was so tough, I started to fast and after one of the five laps I was already thinking, damn how will I keep this speed up???? But I didn't want to lose places so I just kept fighting to keep up with the guys around me and it succeeded well, I actually even won places between the first lap and the finish but I was completely at the end of my powers after the finish. I ended 22nd on 33 runners. I am satisfied as I couldn't have run better today but I think that without the illness a better result might have been possible. Cross country races = dying :).

C • Good job 5

Running warm up/down 30:00 [2]
shoes: Adidas Supernova CTL 10

Had a good night of sleep but throat is still hurting and I still have a nasty cough. Really want to run the cross country race so decide to run it anyway despite the illness.

Saturday Jan 3, 2009 #

Note
(sick) (rest day)

Headache, sore throat and a nasty cough

Friday Jan 2, 2009 #

Strength training 15:00 [1]
slept:8.0

Strength training in the gym

Cycling 15:00 [1] 8.0 km (1:53 / km)

Cycling in the gym.

Thursday Jan 1, 2009 #

Running 45:00 [2]
shoes: Adidas Supernova CTL 10

Running after last night's new years eve was necessary as I could use some fresh air. Was only sleeping at 7.30 am. Party hardy... Together with Sofie, Tom, Marlon and Els it was a nice end of a good beginning of 2009.

Running intervals 12:00 [4]
shoes: Adidas Supernova CTL 10

8x40sec with 50sec rest in between. Tough when the alcohol hasn't disappeared fully... Calf is feeling better.

C • Best wish to you too... 5

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