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Training Log Archive: Tristiketa

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+m
	Running	15	9:05:19	63.01		101.4		880
	Volleybal	2	5:00:00
	Orienteering	6	3:15:46	19.76		31.8		55	34 /	72c	47%
	Gymnastiek	2	2:20:00
	Athletics	1	2:00:00
	Indoors soccer	2	1:40:00
	mountain biking	1	1:30:00	15.53	(5:48)	25.0	(3:36)
	strength	4	1:20:00
	swimming	1	1:00:00
	Basketball	1	1:00:00
	Off road running	1	41:00	4.97	(8:15)	8.0	(5:08)	100
	Total	31	28:52:05	103.27		166.2		1035	34 /	72c	47%
	[1-5]	31	28:42:05
averages - sleep:4 weight:65kg

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Tuesday May 31, 2011 #

4 PM

Running long 1:00:00 [3] 12.0 km (5:00 / km) +90m 4:49 / km
shoes: Nike

the leggs were really heavy, but after 5k good feeling

Rekstok examen gym, hangende steun, buikwaardse draai tot steun, voorwaardse draai, 2x molendraai ,achterwaardse buikomdraai, achteruitzwaai, halve draai(1tijd) snelheid maken + achterwaardse salto uitsprong

9 PM

strength 5:00 [4]

quadriceps

Sunday May 29, 2011 #

Event: Belgian Sprint Champs

10 AM

Running warm up/down 25:00 [3]
shoes: Nike

Warm up, mostly with wouter

11 AM

Orienteering race (Sprint) 18:36 [5] *** +30m
slept:4.0 weight:65kg shoes: Nike

no comment, result dsq

Wednesday May 25, 2011 #

5 PM

Running warm up/down 7:00 [3] 1.5 km (4:40 / km)
shoes: Nike

6 PM

Running 39:00 [4] 10.0 km (3:54 / km) +50m 3:48 / km
shoes: Nike

Tuesday May 24, 2011 #

4 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Nike

Warming up, 2km
cooling down, 1km

5 PM

Running long 59:59 [3] 13.0 km (4:37 / km) +205m 4:17 / km
shoes: Nike

Endurance run in meerdaelwoud, hilly terrain, partly off-track

Sunday May 22, 2011 #

11 AM

Orienteering race (Nationale 2) 1:02:11 [4] *** 9.3 km (6:41 / km)
spiked:10/24c shoes: Integrators

good feeling, slow start but lots of mistakes and lost 7'35'' at controls, 12, 18 and 19

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Integrators

Saturday May 21, 2011 #

5 PM

strength 5:00 [4]

50 pull ups

Thursday May 19, 2011 #

10 PM

strength 10:00 [4]

Wednesday May 18, 2011 #

4 PM

Orienteering race (Orientatie rally) 30:58 [4] ** 7.0 km (4:25 / km)
shoes: Nike

3 korte wedstrijdjes georganiseerd door studenten in leuven. heilig hart(scoreloop), de kluis(klasiek) en arenberg(score)

5 PM

mountain biking race (Orientatie rally) 1:30:00 [3] 25.0 km (3:36 / km)
shoes: Nike

Between the maplocations you had to race with a bike

Tuesday May 17, 2011 #

4 PM

Running long (6000) 1:00:00 [3] 13.0 km (4:37 / km) +205m 4:17 / km

Monday May 16, 2011 #

9 AM

swimming 1:00:00 [4]

Exams : 75m in 1'10'' ; 16' 32x25m ; 2 lengts hold breath = 50m

6 PM

Running 45:31 [3] 7.9 km (5:46 / km) +50m 5:35 / km
shoes: Nike

slow run to loosen up the leggs

Sunday May 15, 2011 #

10 AM

Orienteering (Vk sprint) 16:44 [5] *** 2.8 km (5:59 / km)
spiked:14/20c shoes: Nike

Semi-forest semi-city sprint in Ham, nice course.
made huge mistake at 10 and 14 lost a minute in total to mistakes. 1st place almost no competitors only 3 runners, so i wasnt motivated

C • BK Sprint 2

Thursday May 12, 2011 #

Indoors soccer (Match) 40:00 [4]

10 AM

Running warm up/down (Warming up: vollybal) 5:00 [2] 0.8 km (6:15 / km)

Volleybal 2:00:00 [3]

Wednesday May 11, 2011 #

8 PM

Running long 1:25:15 [3] 16.2 km (5:16 / km) +200m 4:57 / km
shoes: Nike

Tuesday May 10, 2011 #

11 AM

Basketball intervals 1:00:00 [3]

5 PM

Running intervals 28:34 [3] 6.8 km (4:12 / km) +80m 3:58 / km
shoes: Nike

Monday May 9, 2011 #

Athletics 2:00:00 [2]

School

Gymnastiek 2:00:00 [3]

School

Sunday May 8, 2011 #

12 PM

Orienteering tempo (Ultra sprint) 6:35 [5] 1.6 km (4:07 / km) +10m 3:59 / km
shoes: Nike

Sprint 1 of 4

Orienteering tempo (Ultra sprint) 8:49 [5] 2.0 km (4:25 / km)
shoes: Nike

Sprint 2 of 4

Orienteering tempo (Ultra sprint) 3:25 [5] 0.8 km (4:16 / km)

Sprint 3 of 4

Orienteering tempo (Utra sprint) 7:00 [5] **** 1.4 km (5:00 / km) +15m 4:45 / km
shoes: Nike

Sprint 4 of 4, these sprints were in brussels on a map near the military base, a new map, very nice map, very much route choice and you have to keep in contact with the map or you will make big mistakes, did well. very hot it was! but the 4th sprint was extremely nice , there were thousands of roads everywere.

Running warm up/down 45:00 [3] 7.0 km (6:26 / km)
shoes: Nike

This is warming up and between every sprint there was a connection of a few controls from the finish to the start of the next sprint. so i kept running between every sprint to avoid injuries.
this is also my cooling down

Friday May 6, 2011 #

11 AM

strength 1:00:00 [5]

5 PM

Running 30:00 [2] 5.4 km (5:33 / km)
shoes: Nike

loslopen

Thursday May 5, 2011 #

Indoors soccer 1:00:00 [4]

10 AM

Volleybal 3:00:00 [3]

Wednesday May 4, 2011 #

7 PM

Orienteering 41:28 [3] ** 6.9 km (6:01 / km)
spiked:10/28c shoes: Integrators

The map was very wrong everywere the northern lines werent correct, lost alot of time at this, and a 180degrees mistake at control 16 lost a minute as wel here, good feeling, bad map

Running (Warming up/cooling down) 10:00 [0] 1.8 km (5:33 / km)
shoes: Integrators

Tuesday May 3, 2011 #

5 PM

Off road running 41:00 [3] 8.0 km (5:08 / km) +100m 4:49 / km
shoes: Integrators

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