Training Log Archive: thomasvdkIn the 7 days ending Dec 13, 2009:
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Sunday Dec 13, 2009 #
Running long 1:24:00 14.0 km (6:00 / km)
ahr:121 max:144 slept:9.0 (injured) shoes: Nike Vomero 4
Tried my new shoes. Pain in my iliopsoas. Had this injury from december 2007 to march 2008. Learned that slow running is actually good. Still feeling it most of the time. Lots of streching and massage in the evening. Wintertraining just doesn't like me.
Saturday Dec 12, 2009 #
Cycling long 2:50:28
ahr:141 max:172 slept:9.0
Long MTB training. Lots of fun. Very fast single tracks all the time. Knee feels good now. Getting more problems with my psoas.
Friday Dec 11, 2009 #
Running warm up/down 20:00 3.5 km (5:43 / km)
shoes: VJ Integrator 2008
Orienteering race 49:30 *** 8.5 km (5:49 / km)
ahr:178 max:192 spiked:23/24c slept:9.0 shoes: VJ Integrator 2008
Military race at Stalleyckerheide. I ran the first part at medium speed and speeded a little bit up in the second part.
Quite good orienteering. Lost 2 times 15 second by slowing down into the control and made a little mistake to the 16th control.
Note: Was a little surprised to see that I mispunched my 3th control on my split times. Very sure to be at right spot though. And Jerre could notice in less then 2 seconds that 231 and 103 have the same binary code except the first digit. Coursesetter confirmed there was no other control nearby and 231 was not used.
Quite good orienteering. Lost 2 times 15 second by slowing down into the control and made a little mistake to the 16th control.
Note: Was a little surprised to see that I mispunched my 3th control on my split times. Very sure to be at right spot though. And Jerre could notice in less then 2 seconds that 231 and 103 have the same binary code except the first digit. Coursesetter confirmed there was no other control nearby and 231 was not used.
Thursday Dec 10, 2009 #
Cycling (easy) 49:00
ahr:128 max:149 slept:7.0
Easy cycling felt pretty much ok. (18km) Fluxys ruined my fy favorite cycling road. Ready for running tomorrow.
Wednesday Dec 9, 2009 #
Note
(injured) (rest day)
Still felt my knee a little bit today.
Tuesday Dec 8, 2009 #
Strength 25:00 [0]
(injured)
Strength and stability training. Feeling something in my right psoas again. (had a 3 month injury there in the beginning of 2008) Streched it a lot and worked on the 3 very sensitive trigger points in it. Also more streching and sauna afterwards
Tried to use my knee as little as possible today. Went by car to work. The knee felt a little bit painfull in the morning, but is better now. Still a little bit red.
Tried to use my knee as little as possible today. Went by car to work. The knee felt a little bit painfull in the morning, but is better now. Still a little bit red.
Monday Dec 7, 2009 #
Note
slept:8.0 (injured) (rest day)
Felt even a little bit of pain while biking to work. Went to doctor and got a new cortison injection in my knee. Have to rest for some days and restart taking pain killers.