| Performed Training Sessions:
Q3Q4 1996 |
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km |
i |
°C |
conditions |
how |
pace |
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| Mon |
1/jul/96 |
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| Tue |
2/jul/96 |
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--- |
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| Wed |
3/jul/96 |
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ER |
40' |
8,4 |
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Warande (4L) |
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40'15 (… + 7'13 + 6'55 + 6'18 + 6'22+ ...) |
| Thu |
4/jul/96 |
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--- |
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| Fri |
5/jul/96 |
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--- |
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| Sat |
6/jul/96 |
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--- |
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| Sun |
7/jul/96 |
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ER |
43' |
8,7 |
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17,1 |
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| Mon |
8/jul/96 |
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--- |
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cycling |
| Tue |
9/jul/96 |
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--- |
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start vit. B complex |
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| Wed |
10/jul/96 |
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ER |
45' |
9,5 |
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17 |
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including ins & outs |
very tired during first half |
| Thu |
11/jul/96 |
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S: 8*60m |
8,0 |
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25 |
Bokrijk (-A) |
painful muscles |
7"3 - 8" (flying but slow start) |
| Fri |
12/jul/96 |
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ER |
65' |
13,7 |
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26 |
Rekem |
tired, but very good legs |
64'42 |
| Sat |
13/jul/96 |
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ER |
42' |
8,8 |
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20 |
Rekem |
good legs |
42'20 (incl. 4 interm. sprints) |
| Sun |
14/jul/96 |
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--- |
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40,0 |
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| Mon |
15/jul/96 |
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ER |
45' |
8,7 |
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good legs |
42'38 |
| Tue |
16/jul/96 |
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H:
11*100m |
7,8 |
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22 |
NR Rekem |
100% fit, excellent legs (66.5kg) |
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| Wed |
17/jul/96 |
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RR |
30' |
6,0 |
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22 |
NR Rekem |
fit |
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| Thu |
18/jul/96 |
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F: 8*80m |
9,5 |
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Bokrijk |
relaxed, accelerating last 200m |
2km with 50"
jog + 10" sprint in 7'51 |
| Fri |
19/jul/96 |
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RR |
30' |
5,0 |
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24 |
NR Rekem |
fit, slow pace; 41bpm (am pulse) |
| Sat |
20/jul/96 |
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--- |
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| Sun |
21/jul/96 |
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6*150 + 2*300m |
10,8 |
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27 |
Bokrijk |
66.5 kg |
22"0 + 20"5 + 2x"x + 20"0 + 20"9 + 20"8 -(17'30)- 41"5 + 43"3 (recovery jog back) |
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47,8 |
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| Mon |
22/jul/96 |
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IR |
35' |
10,3 |
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NR Rekem |
Av. 175-180bpm |
lap in NRR in 18'32 |
| Tue |
23/jul/96 |
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S: 10*80
+ 5*200 |
8,7 |
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Bokrijk |
good legs; stiff l. hamstring |
200m: 29"6 + 28"9 + 29"8 + 29"6 + 28"8 |
| Wed |
24/jul/96 |
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RR |
25' |
5,0 |
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23 |
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pain @ l. hamstring; 67.5 kg |
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| Thu |
25/jul/96 |
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5*300 |
8,8 |
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20 |
Bokrijk |
stiff & painful l. hamstring |
44"3-5'57-45"5-6'36-43"8-7'40-44"0-7'33-STOP@150m (hamstring) |
| Fri |
26/jul/96 |
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--- |
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68 kg |
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| Sat |
27/jul/96 |
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--- |
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| Sun |
28/jul/96 |
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--- |
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32,8 |
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| Mon |
29/jul/96 |
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--- |
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| Tue |
30/jul/96 |
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ER |
48' |
10,2 |
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Rekem |
still stiff hamstring |
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| Wed |
31/jul/96 |
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--- |
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| Thu |
1/aug/96 |
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--- |
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| Fri |
2/aug/96 |
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--- |
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| Sat |
3/aug/96 |
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RR |
29' |
5,5 |
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24 |
NR Rekem |
68.5 kg |
slow pace (28'50) |
| Sun |
4/aug/96 |
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--- |
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cycling (56') @ >30km/h |
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15,7 |
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| Mon |
5/aug/96 |
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ER |
48' |
10,6 |
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NR Rekem |
better hamstring |
48'29 (1'49 + 23'47 + 21'29 + 1'22) |
| Tue |
6/aug/96 |
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RR |
17' |
3,7 |
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23 |
Bokrijk |
68 kg |
warming-up + 28 km cycling |
| Wed |
7/aug/96 |
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ER |
50' |
9,5 |
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21 |
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| Thu |
8/aug/96 |
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--- |
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| Fri |
9/aug/96 |
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ER |
35' |
8,4 |
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26 |
Provence, FRA |
fast; 181bpm max |
km 2 - 3: 3'08 |
| Sat |
10/aug/96 |
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--- |
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| Sun |
11/aug/96 |
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LR |
100' |
17,5 |
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Provence, FRA |
uphill + downhill running |
running,
climbing, etc. at Ventoux. |
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49,7 |
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| Mon |
12/aug/96 |
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--- |
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| Tue |
13/aug/96 |
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--- |
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60' cycling (Alt. 200m - 1100m) |
| Wed |
14/aug/96 |
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RR |
15' |
3,6 |
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Provence, FRA |
pain @ hamstring (stings) |
warming-up STOP |
| Thu |
15/aug/96 |
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--- |
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4,0 |
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| Fri |
16/aug/96 |
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--- |
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| Sat |
17/aug/96 |
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ER |
54' |
10,0 |
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Provence, FRA |
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53'51 |
| Sun |
18/aug/96 |
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ER |
37' |
6,0 |
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30 |
Provence, FRA |
pain @ hamstring (stings) |
36'59 (slow) |
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23,6 |
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| Mon |
19/aug/96 |
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--- |
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| Tue |
20/aug/96 |
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--- |
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| Wed |
21/aug/96 |
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ER |
60' |
10,7 |
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24 |
NR Rekem |
66 kg |
59'57 |
| Thu |
22/aug/96 |
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--- |
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| Fri |
23/aug/96 |
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ER |
59' |
11,5 |
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23 |
Rekem |
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59'09 (slow) |
| Sat |
24/aug/96 |
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--- |
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| Sun |
25/aug/96 |
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ER |
49' |
9,0 |
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18 |
Bokrijk |
66.0 kg; still stiff hamstring |
48'35 |
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31,2 |
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| Mon |
26/aug/96 |
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ER |
59' |
10,8 |
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Rekem |
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59'10 |
| Tue |
27/aug/96 |
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RR |
35' |
5,5 |
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Bokrijk |
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| Wed |
28/aug/96 |
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--- |
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| Thu |
29/aug/96 |
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--- |
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| Fri |
30/aug/96 |
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--- |
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| Sat |
31/aug/96 |
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--- |
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| Sun |
1/sep/96 |
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ER |
45' |
9,5 |
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15 |
39 bpm (am) |
painful hamstring |
steady state |
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25,8 |
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| Mon |
2/sep/96 |
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ER |
51' |
10,8 |
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18 |
65,5kg |
2 pills for hamstring |
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| Tue |
3/sep/96 |
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ER |
44' |
9,3 |
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20 |
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better |
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| Wed |
4/sep/96 |
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ER |
51' |
9,8 |
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25 |
hot |
looser, better run |
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| Thu |
5/sep/96 |
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LR |
73' |
13,0 |
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26 |
with steep hills |
easy |
25' - 42' = 145 - 150bpm (uphill) 43' - 55' = 110 - 115bpm |
| Fri |
6/sep/96 |
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ER |
45' |
9,6 |
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27 |
storm |
last 5' tired, stomach cramps |
flat |
| Sat |
7/sep/96 |
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--- |
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| Sun |
8/sep/96 |
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ER |
49' |
9,5 |
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20 |
41-42 bpm (am) |
easy |
1' -> 15' uphill, 16' -> 30' flat, 31' -> 47'
downhill |
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62,0 |
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| Mon |
9/sep/96 |
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ER |
57' |
12,2 |
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27 |
with steep hills |
side stitches |
11' -> climbing (big incline) |
| Tue |
10/sep/96 |
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ER |
45' |
9,2 |
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24 |
41 bpm (am) |
uphill/downhill |
fresh legs |
| Wed |
11/sep/96 |
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LR |
77' |
16,2 |
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23 |
41 bpm (am) |
lower incline |
easy pace with fast strides downhill |
| Thu |
12/sep/96 |
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RR |
40' |
7,7 |
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25 |
41 bpm (am) |
on grass (field) |
stiff right achilles (now slower & flatter) |
| Fri |
13/sep/96 |
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--- |
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| Sat |
14/sep/96 |
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IR |
30' |
12,6 |
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21 |
45 bpm (am) |
on track |
good, without pain/stiffness |
| Sun |
15/sep/96 |
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ER |
47' |
9,1 |
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21 |
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on road |
slight tension on r achilles |
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67,0 |
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| Mon |
16/sep/96 |
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RR |
60' |
11,5 |
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20 |
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op gras |
good recovery |
| Tue |
17/sep/96 |
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3*3*200m |
10,6 |
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22 |
wind (--T) |
didn't run tall enough |
32"1-72"-34"0-66"-32"9-[10'00]-30"6-77"-31"6-74"-32"0-[10'01]-31"1-75"-32"8-68"-32"4 |
| Wed |
18/sep/96 |
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LR |
61' |
12,0 |
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21 |
beach run |
tiring |
5' of stretching after 30' |
| Thu |
19/sep/96 |
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3*2*400m |
10,7 |
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20 |
on beach |
lack of power |
67+70 - 69+71 - 69+70 (410m?) not slow |
| Fri |
20/sep/96 |
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RR |
40' |
7,7 |
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17 |
7:15am |
good recovery, loose |
OK,
goede recup, geen stijfheid na gisteren |
| Sat |
21/sep/96 |
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--- |
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| Sun |
22/sep/96 |
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HR |
59' |
11,9 |
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19 |
rain |
recovered |
1 ->20'= uphill (steep); 5' flat; 10' downhill (steep)
etc. |
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64,4 |
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| Mon |
23/sep/96 |
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RR |
60' |
12,2 |
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17 |
storm/sunny |
on grass |
to
finish 5 fast sprints. Again very fresh legs. |
| Tue |
24/sep/96 |
|
3*3*200 |
11,7 |
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17 |
storm (--A) |
better than last week |
29"0-78"-30"0-84"-30"3-[9'59]-30"5-86"-30"2-87"-31"2-[9'56]-28"7-84"-31"2-85"-30"8 |
| Wed |
25/sep/96 |
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LR |
65' |
13,0 |
|
21 |
57 bpm (am) |
on sinter track |
OK, not bad |
| Thu |
26/sep/96 |
|
3*2*400 |
11,1 |
|
19 |
56 bpm (am) (--T) |
tired (beginning flu) |
60"8-86"-64"8-[9'58]-62"9-85"-66"0-[11'59]-65"8-87"-70"4 |
| Fri |
27/sep/96 |
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RR |
62' |
11,0 |
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21 |
45 bpm (am) |
fit |
better legs, recovering |
| Sat |
28/sep/96 |
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HR |
41' |
7,3 |
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23 |
42 bpm (am) |
very steep (20%), up & down |
very tiring |
| Sun |
29/sep/96 |
|
ER |
50' |
11,8 |
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22 |
42 bpm (am) |
fresh legs gone |
after
15' (flat): 4'23 - 4.27 - 4'28 - 4'35
- 4'26 - 4'07 (ca. 147-150 bpm) + 4 fast sprints (60m) + 10' run |
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78,1 |
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| Mon |
30/sep/96 |
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RR |
60' |
10,6 |
|
20 |
warm |
assepiste |
tired calves; per km:
5'53-5'47-5'47-5'48-5'48-5'46-5'40-5'32-5'28-5'31 |
| Tue |
1/okt/96 |
|
3*3*200 |
10,9 |
|
16 |
rain (^T) |
easy, fluently, not pushing |
27"3-82"-28"1-86"-28"8-[10'12]-27"1-95"-28"5-101"-29"1-[9'55]-27"7-98"-28"6-93"-29"1 |
| Wed |
2/okt/96 |
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RR |
60' |
10,0 |
|
17 |
42 bpm (am) |
slowly (flat) |
attention: significant weight gain |
| Thu |
3/okt/96 |
|
3*2*400 |
11,3 |
|
21 |
warm (--T) |
slight stiffness; 62" is fast! |
60"8-91"-66"3-[9'58]-61"5-85"-64"7-[9'57]-61"9-85"-60"3 |
| Fri |
4/okt/96 |
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RR |
56' |
10,9 |
|
20 |
43 bpm (am) |
loose-limbed today (good legs) |
km's: 5'23-5'12-10'30--5'10-10'20-5'40... |
| Sat |
5/okt/96 |
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RR |
20' |
3,8 |
|
17 |
45 bpm (am) |
strong wind |
legs = OK. km's:
5'21-5'11-5'03 |
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600 +
5*200 |
10,3 |
|
19 |
WIND! (^T) |
standing (departure) |
1'27"15
[=26"7+28"3 (55"0)+32"1] --[16'00]-33"1-77"-33"3-75"-31"5-63"-31"3-60"-31"3 |
| Sun |
6/okt/96 |
|
LR |
71' |
14,6 |
|
16 |
humid |
uphill (1->20') |
better legs after 45' |
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82,4 |
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| Mon |
7/okt/96 |
|
RR |
48' |
8,9 |
|
16 |
rain |
uphill + flat |
tired, some km's: 5'23-5'17-5'35 |
| Tue |
8/okt/96 |
|
10*200 |
13,0 |
|
15 |
rain, cold |
slight stiffness |
10*200 with 200 jog - pretty smooth after 3rd (no time) |
| Wed |
9/okt/96 |
|
LR |
60' |
13,3 |
|
20 |
42 bpm (am) |
20' uphill |
tired legs (calves), do I need to rest? |
| Thu |
10/okt/96 |
|
3*2*400 |
12,2 |
|
23 |
(^T) |
diesel legs |
60"2-86"-64"2-[10'00]-60"4-81"-61"5-[10'00]-59"7-97"-59"4 |
| Fri |
11/okt/96 |
|
RR |
60' |
11,2 |
|
21 |
(warm) |
good legs |
km's:
5'28-5'17-5'27-5'15-5'23-5'23-5'17-5'17-5'14-5'09-5'10 |
| Sat |
12/okt/96 |
|
H (10*100) |
9,2 |
|
17 |
below maximum |
working on technique |
high knees, fully stretched last leg, slight overstriding |
| Sun |
13/okt/96 |
|
--- |
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stiff & tired |
|
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|
67,8 |
|
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|
| Mon |
14/okt/96 |
|
RR |
56' |
10,9 |
|
17 |
still bit stiff |
slow heartrate |
km's:
5'12-5'09-5'01-5'00-5'13-5'11-5'14-5'14-5'09-5'12 |
| Tue |
15/okt/96 |
|
3*3*300 |
12,6 |
|
19 |
(^T), wet track |
calves: tired |
45"6-3'47-44"7-3'45-44"3-9'58-43"5-3'57-46"2-3'57-45"8-9'59-45"2-3'52-44"6-3'54-44"9 |
| Wed |
16/okt/96 |
|
RR |
43' |
7,9 |
|
16 |
storm |
on sinter track |
tired tired tired tired |
| Thu |
17/okt/96 |
|
4*500 |
3,9 |
|
17 |
(cool) |
legs not fit yet |
v painful stomach cramps during w-up. STOP training
(4*500) |
| Fri |
18/okt/96 |
|
LR |
73' |
14,0 |
|
16 |
(cool, wind) |
good legs |
km's: 5'21-10'37-10'40-10'38-10'33-10'16-10'17 |
| Sat |
19/okt/96 |
|
ER |
54' |
10,6 |
|
18 |
(cool) |
OK, fit |
km's:...
5'20-10'11-4'39-4'22-4'50... |
| Sun |
20/okt/96 |
|
ER |
57' |
10,6 |
|
19 |
,39 bpm |
flat + hills; recovered |
km's:...5'16-10'23-5'03-5'03-5'12... |
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|
70,5 |
|
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| Mon |
21/okt/96 |
|
600 +
5*200 |
10,3 |
|
19 |
WIND! (^T) |
standing (departure) |
1'27"15
[=26"7+28"3 (55"0)+32"1] --[16'00]-33"1-77"-33"3-75"-31"5-63"-31"3-60"-31"3 |
| Tue |
22/okt/96 |
|
RR |
56' |
10,3 |
|
22 |
flat |
better after 30' |
plus 4 strides |
| Wed |
23/okt/96 |
|
--- |
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| Thu |
24/okt/96 |
|
--- |
|
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|
|
36 bpm |
|
|
| Fri |
25/okt/96 |
|
ER |
42' |
10,5 |
|
14 |
NRR Rekem |
fast after 30' |
< 4' / km |
| Sat |
26/okt/96 |
|
LR |
58' |
11,7 |
|
13 |
cool |
very fresh legs |
|
| Sun |
27/okt/96 |
|
R |
6.5K |
10,7 |
|
10 |
road race |
not 100% recovered |
can't keep this fast pace for longer than 13' |
|
|
|
|
|
53,5 |
|
|
|
|
|
| Mon |
28/okt/96 |
|
RR |
45' |
9,0 |
|
15 |
forest |
good legs |
slow |
| Tue |
29/okt/96 |
|
4*500 |
10,6 |
|
8 |
(^A), wet |
cold & wet; stride (too) long |
1'15"8-7'52-1'14"9-8'41-1'19"4-14'09-1'16"7 |
| Wed |
30/okt/96 |
|
RR |
58' |
10,4 |
|
9 |
stiff left calf |
fit |
|
| Thu |
31/okt/96 |
|
Test
BLITS |
7,5 |
|
18 |
stiff left calf |
OK |
not fully recovered |
| Fri |
1/nov/96 |
|
RR |
45' |
9,3 |
|
14 |
still stiff |
slow |
|
| Sat |
2/nov/96 |
|
LR |
62' |
12,8 |
|
12 |
cool |
good legs |
|
| Sun |
3/nov/96 |
|
RR |
45' |
9,3 |
|
12 |
|
|
|
|
|
|
|
|
68,9 |
|
|
|
|
|
| Mon |
4/nov/96 |
|
ER |
45' |
10,5 |
|
14 |
rain |
on road |
faster pace |
| Tue |
5/nov/96 |
|
ER |
45' |
10,5 |
|
10 |
7:00am |
on road |
stiff muscles |
| Wed |
6/nov/96 |
|
LR |
64' |
13,0 |
|
18 |
(A) OK |
fit |
km's: ...4'56-4'52-(9'47)-4'52-4'50-4'52-4'51... |
| Thu |
7/nov/96 |
|
RR |
70' |
13,0 |
|
18 |
(A) |
recovering |
km's:
...5'19-5'24-5'19-(10'39)-5'20-5'27-5'24...
At avg. 120 bpm |
| Fri |
8/nov/96 |
|
ER |
48' |
10,0 |
|
17 |
(A) OK |
goes very smoothly |
some km's: 4'38-4'35-4'38-4'53... |
| Sat |
9/nov/96 |
|
ER |
46' |
10,0 |
|
16 |
(A) very fresh |
with 5 sprints |
km's:
4'37-4'43-4'31-4'39-4'44-4'40-4'35-4'43-4'38-3'59 (last 400 in 74) |
| Sun |
10/nov/96 |
|
ER |
44' |
8,6 |
|
16 |
(A) rain |
very smoothly |
4
km's on track: ...5'00-4'51-4'49-4'42... |
|
|
|
|
|
75,6 |
|
|
|
|
|
| Mon |
11/nov/96 |
|
ER |
46' |
9,3 |
|
16 |
(A) rain |
OK |
4 km on track @ 4'55 à 5'05 |
| Tue |
12/nov/96 |
|
3*3*200 |
12,2 |
|
16 |
(-T) |
slow pace feels strange |
31"3-74"-31"4-69"-30"8-(9'59)-28"5-79-29"4-79-32"5-(9'49)-28"3-1'13-30"1-84"-30"5 |
| Wed |
13/nov/96 |
|
LR |
58' |
11,3 |
|
17 |
rain |
slow (flat) |
some km's: ... 5'05-5'10-5'10-5'10-5'10-5'09... |
| Thu |
14/nov/96 |
|
3*2*400 |
11,6 |
|
15 |
cold (--T) |
difficult & disappointing |
59"4-82"-66"7-[9'55]-63"5-95"-64"2-[9'59]-62"2-83"-64"3 |
| Fri |
15/nov/96 |
|
LR |
70' |
13,5 |
|
14 |
69.0 kg |
|
some (dubble) km's: ...10'39-10'31-10'27-10'05... |
| Sat |
16/nov/96 |
|
IR |
44' |
10,0 |
|
17 |
(-A) swampy |
41 bpm (am), 68.0kg |
km's:
5'07-4'56-4'16-4'05-4'04-4'00-4'05-4'04-4'02-5'05 |
| Sun |
17/nov/96 |
|
ER |
50' |
10,0 |
|
16 |
(A) 68.5 kg |
hangover |
|
|
|
|
|
|
77,9 |
|
|
|
|
|
| Mon |
18/nov/96 |
|
--- |
|
|
|
|
|
|
no time to run |
| Tue |
19/nov/96 |
|
3*3*200 |
13,4 |
|
11 |
(-A),very fast!! |
storm (80km/h) |
29"6-70"-29"5-73"-29"8-(9'58)-28"5-75"-29"5-80"-29"8-(9'55)-28"0-78"-29"2-78"-29"3 |
| Wed |
20/nov/96 |
|
ER |
49' |
10,2 |
|
14 |
69.0kg |
OK |
some km's:... 4'58-4'46-4'40-4'33... |
| Thu |
21/nov/96 |
|
3*2*400 |
12,2 |
|
13 |
(^T) cold |
70 km wind makes it difficult |
59"8-86"-61"3-[9'58]-60"6-89"-61"6-[14'57]-59"6-93"-62"2 |
| Fri |
22/nov/96 |
|
RR |
70' |
13,0 |
|
12 |
100 km wind |
slightly tired |
km's:
5'42-10'48-10'39-...-10'33... |
| Sat |
23/nov/96 |
|
ER |
50' |
10,8 |
|
10 |
no wind |
not fully recovered |
some km's:... 4'35-4'17-...4'32-4'24-4'25... |
| Sun |
24/nov/96 |
|
IR |
45' |
10,0 |
|
11 |
no wind |
shorter, more intensive |
km's: 5'09-4'59-4'35-4'05-4'06-3'54-3'54-3'45-5'14-5'17 |
|
|
|
|
|
69,6 |
|
|
|
|
|
| Mon |
25/nov/96 |
|
ER |
50' |
10,7 |
|
12 |
69.5 kg |
good pace |
slight stiffness & light overall fatigue |
| Tue |
26/nov/96 |
|
5*300 |
9,3 |
|
13 |
(^T), +/- maximum |
lactic acid after 3° |
42"5-4'31-41"6-4'26-42"4-4'23-43"9-4'49-43"9 (1-3 make way
to 3rd lane) |
| Wed |
27/nov/96 |
|
LR |
60' |
10,5 |
|
10 |
9:00am |
slowly, |
km: ...5'40-11'08-5'29-5'30-... |
| Thu |
28/nov/96 |
|
3*500 |
10,4 |
|
9 |
(^T) very cold |
storm (+100km/h) |
1'14"0-10'27-1'13"1-10'04-1'12"5 (accelerating last 100m, very fit, no lactic acid) |
| Fri |
29/nov/96 |
|
RR |
71' |
13,3 |
|
11 |
,37 bpm |
sluggish, not smoothly |
km's: 5'15 - 5'40 |
| Sat |
30/nov/96 |
|
H (10*100) |
9,9 |
|
14 |
(warm) |
better |
10% uphill, 90" walking recovery - firmly, not
maximally |
| Sun |
1/dec/96 |
|
ER |
51' |
10,0 |
|
14 |
,69.0 kg |
recovery |
km's:...5'25-5'17-5'10-5'07-5'13-5'03-5'01-4'57-4'52-... |
|
|
|
|
|
74,1 |
|
|
|
|
|
| Mon |
2/dec/96 |
|
--- |
|
|
|
|
|
|
|
| Tue |
3/dec/96 |
|
3*3*200 |
11,0 |
|
15 |
(^T) legs shaking |
scared 4 injuries |
25"8-85"-27"1-97"-27"5-(15'59)-27"0-92"-28"4-89"-28"6-(13'33)-27"2-98"-27"8-94"-27"8 |
| Wed |
4/dec/96 |
|
RR |
35' |
6,0 |
|
14 |
bit stiff (yest) |
trembling left calf |
|
| Thu |
5/dec/96 |
|
3*2*400 |
10,3 |
|
14 |
69.0 kg. |
58" goes fluently |
58"6-92"-61"7-(10'01)-58"0-86"-61"0-(9'54)-58"5-92"-62"2 |
| Fri |
6/dec/96 |
|
RR |
72' |
13,0 |
|
16 |
(warm) |
slowly |
per 2km: 11'41-11'14-10'47-11'01-11'01-11'01-5'27 |
| Sat |
7/dec/96 |
|
ER |
59' |
12,9 |
|
17 |
(warm) |
OK |
with hills |
| Sun |
8/dec/96 |
|
LR |
63' |
12,4 |
|
17 |
(warm) |
137 bpm on avg. |
@ 5'00/km |
|
|
|
|
|
65,6 |
|
|
|
|
|
| Mon |
9/dec/96 |
|
ER |
46' |
8,9 |
|
15 |
rain |
70.5kg |
sleepy + tired legs; stiff, no strength |
| Tue |
10/dec/96 |
|
5*400 |
10,3 |
|
14 |
(^T), wet |
weak legs, overstriding |
63"0-83"-66"2-80"-63"9-79"-65"0-86"63"5 |
| Wed |
11/dec/96 |
|
--- |
|
|
|
19 |
(warm) |
|
tired all day; heavy, sluggish legs |
| Thu |
12/dec/96 |
|
ER |
50' |
9,3 |
|
12 |
wet |
better (but not good) legs |
|
| Fri |
13/dec/96 |
|
2*1000 |
6,7 |
|
15 |
impossible |
heavy stride |
31"->63"->2'10"-> 2'46"9
(stopped - no physical nor mental strength left) |
| Sat |
14/dec/96 |
|
RR |
60' |
9,7 |
|
17 |
warm |
very slow |
per km: 6'17-6'12-6'16-6'14-6'09-6'02-6'16-6'10-6'12... |
| Sun |
15/dec/96 |
|
RR |
60' |
12,0 |
|
19 |
(hot) |
back to normal? |
per km: 5'09-9'49-4'57-4'57-4'59-5'00-4'55-9'57-5'08-5'04 |
|
|
|
|
|
56,9 |
|
|
|
|
|
| Mon |
16/dec/96 |
|
3*500 |
9,8 |
|
18 |
(zr warm) |
3rd goes smoothly |
1'11"5-19'54-1'13"8-18'57-1'12"5 |
| Tue |
17/dec/96 |
|
ER |
59' |
13,2 |
|
16 |
(warm) |
improvement |
per km:
5'01-4'56-4'51-4'51-4'48-4'41-4'36-4'36-4'33-4'30-4'19-4'11-3'59 |
| Wed |
18/dec/96 |
|
--- |
|
|
|
|
|
|
|
| Thu |
19/dec/96 |
|
--- |
|
|
|
|
|
|
|
| Fri |
20/dec/96 |
|
--- |
|
|
|
|
|
|
|
| Sat |
21/dec/96 |
|
R |
800m |
9,0 |
|
19 |
67 kg |
trembling legs again |
2'00"16 |
| Sun |
22/dec/96 |
|
RR |
46' |
8,9 |
|
-2 |
43 bpm |
|
weak (evening) - ill? |
|
|
|
|
|
40,9 |
|
|
|
|
|
| Mon |
23/dec/96 |
|
--- |
|
|
|
|
43 bpm |
|
|
| Tue |
24/dec/96 |
|
--- |
|
|
|
|
|
|
|
| Wed |
25/dec/96 |
|
RR |
50' |
10,0 |
|
-3 |
43 bpm |
|
|
| Thu |
26/dec/96 |
|
R |
800m |
12,6 |
|
-3 |
67.5 kg |
powerless legs |
2'00"78
(25"X-40"-55"0-1'09-1'25"5) speed = ok. High
lactate level |
| Fri |
27/dec/96 |
|
RR |
60' |
12,1 |
|
-3 |
68.0 kg |
rather slow |
|
| Sat |
28/dec/96 |
|
--- |
|
|
|
|
|
|
|
| Sun |
29/dec/96 |
|
H |
|
11,8 |
|
-8 |
cold |
no strenght at all |
5*60m uphill |
|
|
|
|
|
46,5 |
|
|
|
|
|
| Mon |
30/dec/96 |
|
RR |
42' |
8,4 |
|
-7 |
slow, on road |
extremely tired. Fatigue
back |
5'15 / km |
| Tue |
31/dec/96 |
|
ER |
62' |
14,4 |
|
-12 |
cold! |
better pace, still tired |
ca. 14 km/h, 'fuzzy legs' |
| Wed |
1/jan/97 |
|
--- |
|
|
|
|
|
|
|
| Thu |
2/jan/97 |
|
5*400 |
12,3 |
|
-12 |
cold! |
again very tired all over |
2'53-72-3'43-70-3'35-69-… (400m w 800m between reps) sick
afterwards |
| Fri |
3/jan/97 |
|
--- |
|
|
|
|
68kg |
|
|
| Sat |
4/jan/97 |
|
ER |
46' |
10,5 |
|
-6 |
|
a bit less tired |
4'35km/h |
| Sun |
5/jan/97 |
|
ER |
54' |
12,1 |
|
-5 |
67,0 kg |
NRR, on snow |
13,5 km/h |
|
|
|
|
|
57,7 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|