Training Archive: Ken_peeters

Running warm up/down 5:31 [1] 1 km (5:31 / km)
ahr:134 max:147 slept:8.0 shoes: VJ Integrator

Warming up for competition at Kelechterhoef. Was planning to run easy so didn't need a long warming up.

Orienteering 59:15 [3] *** 10.62 km (5:35 / km) +65m 5:25 / km
ahr:161 max:172 spiked:27/29c shoes: VJ Integrator

Competition at Kelechterhoef. Did it as training. Never pushed hard always easy pace. Felt good. Still made mistakes. Before the 6th I was bit confused. At the 7th I was running perfect and in the neighbourhood of the control I saw Jan Delobel and followed him. Bad decision. Didn't took long and returned. Towards the 19th I fell hard and stayed at the ground for a while. Missed the control after. The finish I tried to sprint :-).

Map part 1

Map part 2

Results:

Splits:

Running long 1:23:22 [2] 16.28 km (5:07 / km) +196m 4:50 / km
ahr:142 max:171 shoes: Asics GT-2150

Felt very good after the orienteering training. Wanted to train bit more today. As I was running further the legs felt better so did some hills extra (on slow pace). Went to Kesselberg til Holsbeek.

Orienteering race 34:13 [4] *** 7.34 km (4:40 / km)
ahr:172 max:185 shoes: VJ Integrator

Night orienteering at Bloso center Herentals. Wanted to run at high pace. Went perfect till the 16th control. Could not find the road on the left to go straight to the control. Missed 40" here. My Emit badge was not working (again). Had my time from start till end (no autopauze) and had my label. Was qualified.

Map:
http://img17.imageshack.us/img17/5584/blososportce...
Results:

Splits:

Orienteering 19:14 [2] 2.68 km (7:11 / km)
ahr:134 max:151 shoes: VJ Integrator

Picking up some controls.

Running 59:15 [2] 12.33 km (4:48 / km) +80m 4:39 / km
ahr:133 max:148 rhr:40 slept:7.0 shoes: Asics GT-2150

Easy running at Heverleebos.

Running intervals 1:05:14 [3] 13.3 km (4:54 / km)
ahr:145 max:175 rhr:40 slept:8.0 shoes: VJ Integrator

Did interval training. 30 x 100m with 30' in between. Made a work out in my garmin, works very good. Some statistics:

fastest 16".46
slowest 20".04
average 18".23

Because of the snow I wore my orienteering shoes. Ran next to the canal towards Wijgmaal, at cargill I returned the same way.

20' warming up
20' cooling down

Running long 1:34:18 [3] 19.67 km (4:48 / km) +181m 4:35 / km
ahr:137 max:164 rhr:41 slept:9.0 shoes: Asics GT-2150

SLOK training. Was bit too early so did 4 rounds on finnish track. After this Jeroen H. and Adolf (lituanian) went for a long tour.

Note
rhr:42 slept:7.0

Take a rest day after good week of training.