Training Archive: Ken_peeters

Running warm up/down 12:43 [1] 1.8 km (7:04 / km)
ahr:123 max:165 shoes: VJ Integrator

Warming up before WC at Weelde together with Valerie.

Orienteering race 48:52 [4] *** 9.95 km (4:55 / km) +65m 4:45 / km
ahr:166 max:176 spiked:19/25c slept:8.0 shoes: VJ Integrator

Orienteering at Weelde Vliegveld. I started very bad. Mistake at second control. Was not concentrated at all. At the 5th again. I had to focus more. Then an easy part came which was good for my motivation. At the 10th control I saw Dirk Jacobs. From there I pushed till I caught him at the 13th control. He was still running very strong but he didn't follow me. Then slowed down a bit but still higher pace than training pace. At the end again many mistakes. Lost about a minute at the last two controls. Also the 18th I'm not sure this was very fine drawn. Anyway strong legs today but orienteering was bad. Need to train more with the map which is off course difficult here in Belgium.

Map:
http://img215.imageshack.us/img215/4480/weeldevlie...
Result:
http://www.trol.be/trolresultaten/201001241.html#H...
Splits:
http://www.trol.be/trolresultaten/20100124/graf.ht...

Running warm up/down 9:47 [1] 1.3 km (7:32 / km)
ahr:121 max:139 shoes: VJ Integrator

Cooling down after competition.

Running 54:13 [2] 11.28 km (4:48 / km) +100m 4:36 / km
ahr:145 max:178 shoes: Asics GT-2150

Wanted to train bit more today. Did only short tour towards Kesselberg and back. Legs felt good.

Orienteering race 47:14 [4] *** 8.71 km (5:25 / km) +35m 5:19 / km
ahr:165 max:177 spiked:20/22c rhr:41 slept:6.0 shoes: VJ Integrator

Orienteering at Beekhuizerzand, Netherlands. Very nice terrain, difficult to read at high pace. Only one very big mistake (3' lost) at the 16th control where I met Marijs and Marc. Was influenced by them and completly lost.

Map:
http://img684.imageshack.us/img684/7302/beekhuizer...
Result:
http://www.nolb.nl/index.php?option=com_content&vi...
Splits:
http://www.splitsbrowser.org.uk/splitsgraph.php?ev...

Running 59:23 [2] 11.67 km (5:05 / km) +106m 4:52 / km
ahr:129 max:174 rhr:39 slept:8.0 shoes: Asics GT-2150

Easy running. Went to Kesselberg and did one climb (with the stairs). After this I ran through parc of Kessel Lo. Nice run in nice weather.

Running hills 1:17:26 [3] 16.68 km (4:39 / km) +230m 4:21 / km
ahr:149 max:177 rhr:39 slept:7.0 shoes: Asics GT-2150

Hill training at Kesselberg. I ran at easy tempo towards Kesselberg (25 min). Then I started to climb and descend (30 min). After I ran back at high pace (4'10 min/km). Good intensive training. Enjoyed with good feeling.

Note
rhr:40 slept:7.0 (rest day)

Today no training.

Running 1:06:27 [2] 13.4 km (4:58 / km) +100m 4:47 / km
rhr:38 slept:7.0 shoes: Asics GT-2150

SLOK training together with Miek, Hans, Dries VG and Jeroen H.

swimming 29:49 [3] 1.25 km (23:51 / km)

Swimming with Valerie. There were too many people in the pool. Next week we will stay with our monday session. I felt quiet strong even after the running. Improving again.

Running (recovery) 58:12 [2] 11.45 km (5:05 / km) +75m 4:55 / km
ahr:129 max:170 rhr:44 slept:7.0 shoes: VJ Integrator

Recovery run next to the canal towards Kesselberg. Did only one climb and returned next to the park of Kessel-Lo.