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Training Log Archive: Joost

In the 7 days ending Dec 13, 2009:

activity # timemileskm+m
  Running4 4:08:13 29.48(8:25) 47.44(5:14)
  Cycling1 45:00
  Strength training1 17:00
  Total5 5:10:13 29.48 47.44
averages - sleep:8.8

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Sunday Dec 13, 2009 #

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
slept:9.5 shoes: Nike Air Vomero

Morning jog before cross country race this afternoon including 4x100m accelerating.

Running warm up/down 35:00 [2] 5.7 km (6:08 / km)
shoes: Nike Air Vomero

Warm up and down before and after cross country race in Booischot.

Running intervals 33:00 [5] 9.24 km (3:34 / km)

Cross country race in Booischot. Very pleased with my race, it was a very strong participant field. I could catch runners all the time during the race. Feeling and pace was much better as two previous cross country races. Hope I can improve further this way.
Congrats to Kim who was again very strong and ended 2nd!
Also congrats to Pieter Hendrickx who ended 7th, very nice.

Saturday Dec 12, 2009 #

Note
slept:10.0

Rest day, long sleep after my company its christmas party.

Friday Dec 11, 2009 #

Running long 51:13 [2] 10.0 km (5:07 / km)
slept:8.5 shoes: Nike Air Vomero

Easy running in Kessel-Lo including 4x22" accelerating (crossing the football field)
C • Booischot... 2

Thursday Dec 10, 2009 #

Strength training 17:00 [1]

Strength training in the gym.

Cycling 45:00 [2]

Cycling in the gym (23 km)

Wednesday Dec 9, 2009 #

Running long 44:00 [2] 8.0 km (5:30 / km)
slept:8.0 shoes: Nike Air Vomero

Easy running in "De Keiheuvel" in Balen.

Tuesday Dec 8, 2009 #

Running warm up/down 34:00 [2] 6.0 km (5:40 / km)
slept:8.0 shoes: Nike Air Vomero

RAM training: Warm up and down before and after interval training

Running intervals 26:00 [5] 4.0 km (6:30 / km)
shoes: Nike Air Vomero

RAM intervaltraining with Kim and Els: 10x200m with 200m easy jogging in between
Times: 33", 32", 32", 32", 32", 32", 31", 31", 31", 30"

Monday Dec 7, 2009 #

Note
(rest day)

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