Training Log Archive: Tristiketa

Warm up with co-liege, map reading exercices before the race

course : 1
length : 8.770km

race: started really fast but without mistakes, when we got into the forest bit i slowed down abit to 90% of my forest speed to keep the mistakes out.
had a good feeling until i came into cntrl 14, i made a huge mistake of 2mins at least, i forgot that i was running on a map drawn in 2009 summer. So i turned the pace up abit towards 16 then a long leg into 17 so i could plan my way into the final controls wich went pretty well.
no tired feeling, good race...
did this race at 95%
result:

H1, 8770 m, 90 m

Haut
1er Ondrej PIJAK H21 Kobra Bratislava 00:46:43 05'19" 04'49" effort
2e Thomas VAN DER KLEIJ H21 hamok 00:46:53 +00:00:10 05'21" 04'51" effort
3e Tristan BLOEMEN H-18 hamok 00:48:40 +00:01:57 05'33" 05'01" effort
4e Michel BASTIN H21 ARDOC 00:48:47 +00:02:04 05'33" 05'02" effort
5e Desmond FRANSSEN H21 TROL 00:51:05 +00:04:22 05'49" 05'16" effort
6e Thorsten LANGER H40 NSV Amel 00:51:43 +00:05:00 05'54" 05'21" effort
7e Sproge JEVGENIJS H21 Indiv. 00:52:18 +00:05:35 05'57" 05'24" effort
8e Juha-Matti HUHTANEN H21 VAAJTA 00:52:41 +00:05:58 06'00" 05'27" effort
9e Winston FRANSSEN H21 TROL 00:55:23 +00:08:40 06'19" 05'43" effort
10e Olle KÄRNER H35 ASUB 00:55:41 +00:08:58 06'21" 05'45" effort
11e Ken PEETERS H21 TROL 00:56:09 +00:09:26 06'24" 05'48" effort
12e Niels BOCKX H21 K.O.L. 00:57:23 +00:10:40 06'32" 05'55" effort
13e Wim VERVOORT H40 TROL 00:57:27 +00:10:44 06'33" 05'56" effort
14e Pierre MARCHAL H55 CO Liège 00:59:24 +00:12:41 06'46" 06'08" effort
15e François HANZEN H21 Les Raptors 00:59:29 +00:12:46 06'46" 06'09" effort
16e Pierre-Emmanuel DEMEUSE H40 CO Liège 00:59:50 +00:13:07 06'49" 06'11" effort
17e Bert BOCKX H21 K.O.L. 01:00:02 +00:13:19 06'51" 06'12" effort
18e Tarmo KUUB H21 ASUB 01:00:52 +00:14:09 06'56" 06'17" effort
19e Wiet LAENEN H50 TROL 01:01:20 +00:14:37 06'59" 06'20" effort
20e David LEMAIRE H35 ASUB 01:01:41 +00:14:58 07'01" 06'22" effort
21e Clément DEMEUSE H-18 CO Liège 01:02:07 +00:15:24 07'04" 06'25" effort
22e Frédéric DHONDT H35 CO Liège 01:03:06 +00:16:23 07'11" 06'31" effort
23e Chris SCOTT H35 Tout Azimut Fameck 01:03:32 +00:16:49 07'14" 06'34" effort
25e Quentin GILLET H35 CO Liège 01:04:09 +00:17:26 07'18" 06'37" effort
26e Erik VAN DYCK H45 TROL 01:04:51 +00:18:08 07'23" 06'42" effort
27e Gilles DELMEE H21 ASUB 01:04:59 +00:18:16 07'24" 06'43" effort
28e Olivier CHATTLAIN H40 ARDOC 01:06:26 +00:19:43 07'34" 06'52" effort
29e Vincent NICOLAS H35 Indiv. 01:08:42 +00:21:59 07'49" 07'06" effort
30e Michael HOCK H35 ARDOC 01:08:50 +00:22:07 07'51" 07'07" effort
31e Nicolas LUDOVICY H21 CO Liège 01:09:23 +00:22:40 07'54" 07'10" effort
32e Frédéric BOVY H40 CO Liège 01:11:03 +00:24:20 08'06" 07'21" effort
34e François TONNEAU H21 OLVE 01:12:11 +00:25:28 08'13" 07'27" effort
35e Dries VAN GESTEL H21 TROL 01:13:18 +00:26:35 08'21" 07'34" effort
36e Pascal EIDMANN H21 KÖLNER OL-TEAM 01:13:54 +00:27:11 08'25" 07'38" effort
37e Roger BOCKX H55 K.O.L. 01:17:31 +00:30:48 08'50" 08'01" effort
38e François DE FLINES H21 Hermathenae 01:17:48 +00:31:05 08'52" 08'03" effort
39e Arnis SNORE H21 Altaïr CO 01:19:51 +00:33:08 09'06" 08'15" effort
40e Marco GENTEN H21 NSV Amel 01:22:04 +00:35:21 09'21" 08'29" effort
41e Jos VERHEYEN H60 K.O.L. 01:23:48 +00:37:05 09'33" 08'40" effort
42e Laurent LEMAIRE H21 BABA 01:24:18 +00:37:35 09'36" 08'43" effort
43e Frédéric PASCON H35 CO Liège 01:26:50 +00:40:07 09'54" 08'58" effort
NC Olivier PIERRE H21 BABA

splits:
http://helga-o.com/webres/splits/splitsbrowser.php...


splits:

Going to have a restday, buying some new clothes..

calves; knees

semi/offroad, going faster uphill and trough mud and water, going slower downhill and paths.
meerdaelwoud is ssoooooo muuuuddddddyyy today, i could nearly swim...

No explaining needed

did one hr of tabletennis, intesive arm training... Not ;)

Gisteren had ik wa last van men rechter knie, binnenkant, wa oefeningen gedaan en vandaag ist precies over.
(yesterday my right knee felt abit painfull on the inner side, did som ex, now its over)

Did some core, and calves

1hill is 60metres, 12hills = 720
one hill is 310 metres
R=310m jog/walk down

splits(1'05''-1'35'')
And I tested my new shoes , they are awesome ;)

C • 12 times 320meter up and 32... 13

We had a volleyvall sesh of 2hours.

Pull ups, push ups, sit ups, stretching, suicides, vertical jumps, horizontal/sidewards jumps.

Relaxing recov-run alone

Calf and knee ex's