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Training Log Archive: Tristiketa

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Running8 2:48:36 21.34 34.35 515
  Orienteering2 1:09:29 7.21(9:38) 11.6(5:59) 25015 /16c93%
  alternative1 50:00
  Athletics 1 15:50
  Total11 5:03:55 28.55 45.95 76515 /16c93%

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MoTuWeThFrSaSu

Sunday Jan 29, 2012 #

10 AM

Running warm up/down (warm up ) 10:00 [2] 2.0 km (5:00 / km) +40m 4:33 / km
shoes: Integrators

together with Goubau
11 AM

Orienteering (borlon) 45:00 [1] 6.0 km (7:30 / km) +150m 6:40 / km
(rest day) shoes: Integrators

Today was recovery from friday and saturdays training... Did course 3 on my easiest pace

Running warm up/down (cooling down) 11:00 [2] 2.5 km (4:24 / km)
shoes: Integrators

together with Coline Ceulemans

Saturday Jan 28, 2012 #

9 AM

Running warm up/down 9:00 [2] 2.0 km (4:30 / km) +20m 4:17 / km

some accelerations and a good warm up together with Goubau
10 AM

Running race (physical test) 29:01 [4] 7.75 km (3:45 / km) +115m 3:29 / km
shoes: Inov xtalon 212 Yellow

The down part of the race was really muddy so i had the best shoes for that, and i jumped 4times over the gate we had to cross, the group started to fast so i stayed back some 20m when wouter took the lead. After the first round i came to the front when he started to slow down. And after that i escaped and let the followers come back again to escape again, it was really fun to play like this. The hill i took very easy to keep my legs fresh... Ran at 90% of my speed
11 AM

Running warm up/down (cooling down) 10:00 [3] 2.5 km (4:00 / km) +10m 3:55 / km
shoes: Inov xtalon 212 Yellow

together with goubau, Pasquasy, and hus

Friday Jan 27, 2012 #

Note

No school today, in the evening training camp till sunday in brussels/marche, consists of a night, the physical test, a technical training, and the sunday race in borlon... Thanks Frso for letting me take part on this training camp
9 PM

Orienteering (night-sprint parc de wolu) 24:29 [4] *** 5.6 km (4:22 / km) +100m 4:01 / km
spiked:15/16c shoes: Inov xtalon 212 Yellow

Courselength: 5.2km

Thursday Jan 26, 2012 #

Note
(rest day)

Rest day, tomorow training camp in brussels ;) with FRSO

Wednesday Jan 25, 2012 #

3 PM

Running warm up/down 8:00 [2] 1.6 km (5:00 / km) +20m 4:42 / km
shoes: asics gel-noosa tri 5

Running intervals (interval 1) 3:15 [4] 1.0 km (3:15 / km) +15m 3:01 / km
shoes: asics gel-noosa tri 5

It was a trail between some grassfiels, the surface was slippery and full of pits filled with water. So i had to ajust my pace and jump over them whilst running

Running intervals (interval 2) 2:51 [5] 1.0 km (2:51 / km) +10m 2:43 / km
shoes: asics gel-noosa tri 5

Running (interval 3) 1:29 [5] 0.5 km (2:58 / km) +5m 2:50 / km
shoes: asics gel-noosa tri 5

I was unable to do another 1000m, so i did 500 instead. Preventing injuries

Running warm up/down (cooling down) 19:00 [1] 3.5 km (5:26 / km) +30m 5:12 / km
shoes: asics gel-noosa tri 5

The rest between the intervals were 5 to 6 mins just jogging around abit

Tuesday Jan 24, 2012 #

10 AM

Athletics race (hink-stap-spring) 15:50 [5]
(rest day) shoes: Puma

We had a hink-stap-spring test and we all had to jump 5times,
my best jump was 13,60m
12 PM

alternative (soccer) 50:00 [2]
(rest day) shoes: Puma

Very intensive match agains topsport voetbal, we won with 9-3

Monday Jan 23, 2012 #

3 PM

Running (drils) 10:00 [3]

5 PM

Running (revcovery) 55:00 [2] 10.0 km (5:30 / km) +250m 4:53 / km
shoes: asics gel-noosa tri 5

On hardened paths

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