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Training Log Archive: Tristiketa

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Running2 2:18:44 16.59(8:22) 26.7(5:12) 445
  strength2 30:00
  Gymnastiek1 20:00
  Total4 3:08:44 16.59 26.7 445

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MoTuWeThFrSaSu

Thursday Feb 9, 2012 #

Note
(rest day)

Easy day at school, not going tomorow

Wednesday Feb 8, 2012 #

Running warm up/down 17:00 [2] 3.0 km (5:40 / km) +75m 5:02 / km
shoes: asics gel-noosa tri 5

Running intervals 20:00 [4] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: asics gel-noosa tri 5

3*(3x300m)

so 9x300m

R between every 3x300 = 3mins

all between 50''-57''

Running (cooling down) 25:54 [2] 4.7 km (5:31 / km) +70m 5:08 / km
shoes: asics gel-noosa tri 5

I could run across the frozen warandevijver

Tuesday Feb 7, 2012 #

9 AM

Note
(rest day)

We had 5hours of indoors soccer. Bloody hard work. Still no running without a ball so this is a ''restday''
10 PM

strength 10:00 [4]

Doing the calves and achilles. Those are deffo my weak spots

Monday Feb 6, 2012 #

2 PM

strength 20:00 [4]

Doing push ups, sit ups. Core and stretching the leggs. Doing the calves and achilles. Some quads aswel. Then pull ups and push ups on the parrallel bars(DE BRUG DUS). and even some plyometry

Gymnastiek 20:00 [3]

We did rondat+flic-flac on the ground. And kip on the parrallel bars.
5 PM

Running long (semi-offroad) 1:15:50 [3] 15.0 km (5:03 / km) +260m 4:39 / km
shoes: asics gel-noosa tri 5

Nice and long run in meerdael and mollendaelforest. Going easy over the hills and faster on the flat parts. Doing 50percent offroad in th snow, because all th muddy trails are dangerous because they are frozen.

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