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Training Log Archive: Joost

In the 7 days ending Apr 4, 2010:

activity # timemileskm+m
  Running6 6:02:08 42.69(8:29) 68.7(5:16)
  Swimming1 25:00
  Strength training1 15:00
  Total8 6:42:08 42.69 68.7
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Apr 4, 2010 #

10 AM

Running long 56:40 [2] 9.0 km (6:18 / km)
shoes: Nike Air Vomero

Started with easy run in provinciaal domein and continued to the Kesselberg which I climbed 3 times.
5 PM

Running long 34:49 [3] 7.6 km (4:35 / km)
shoes: Nike Air Vomero

Running in Kessel-Lo.

Saturday Apr 3, 2010 #

7 AM

Running 29:19 [2] 5.7 km (5:09 / km)
shoes: Nike Air Vomero

Morning jog before heading to Tour de Flanders for working.
7 PM

Running warm up/down 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Nike Air Vomero

Running with Hans in Kessel-Lo before and after intervaltraining.

Running intervals 22:44 [4] 6.0 km (3:47 / km)
shoes: Nike Air Vomero

2 times 3km on finnish track in Kessel-Lo (heavy running); good tempo training, not full speed.

Friday Apr 2, 2010 #

Note
(rest day)

no time

Thursday Apr 1, 2010 #

7 AM

Swimming 25:00 [3]

Swimming in sportoase.
10 PM

Strength training 15:00 [1]

legs, abdo and upper body

Wednesday Mar 31, 2010 #

8 PM

Running long 1:13:36 [3] 15.8 km (4:39 / km)
slept:8.0 shoes: Nike Air Vomero

Long run in Kessel-Lo

Tuesday Mar 30, 2010 #

7 PM

Running warm up/down 27:00 [2] 5.5 km (4:55 / km)
shoes: Nike Air Vomero

Warming up before hill training on Kesselberg

Running hills 25:00 [4] 1.6 km (15:37 / km)
shoes: Nike Air Vomero

Hill training on the Kesselberg: 6x up with 150m fast running on top of the hill

Running warm up/down 33:00 [2] 6.5 km (5:05 / km)
shoes: Nike Air Vomero

Cooling down after hill training

Monday Mar 29, 2010 #

Note
(rest day)

Recovery after spring cup

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