| Performed Training Sessions:
Q3Q4 2002 |
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km |
i |
°C |
conditions |
how |
pace |
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| Mon |
1/jul/02 |
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RR |
35' |
8,0 |
1 |
15 |
Terv. Rain |
almost no soreness, exc r knee & ach. |
< 5' pace; still diagonal 'twist' on right leg (?) -
sole might need further adjustment |
| Tue |
2/jul/02 |
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--- |
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| Wed |
3/jul/02 |
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H: 5*40 + 4*80 + 3*100 |
10,5 |
4 |
23 |
Tervueren, rain |
sore back (soaked and cold) |
1-5 @ 65%, 5-8@ 70%, 9-11 @ 75%; walk back recovery (5'
between series); stiffness lower back |
| Thu |
4/jul/02 |
|
ER |
50' |
11,0 |
2 |
17 |
Tervueren, 2 |
NEW shoes; l. achilles slightly sensitive |
48'54 (24'24 +
24'29), easy pace. |
| Fri |
5/jul/02 |
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--- |
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sick |
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| Sat |
6/jul/02 |
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LR |
62' |
15,6 |
3 |
21 |
NR Rekem,3L |
Less stability with new shoes |
62'17 (1'35 + 21'01 + 19'32 + 18'56 + 1'12) solid pace |
| Sun |
7/jul/02 |
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3*3*200 |
9,2 |
4 |
22 |
Kortessem (-T) |
100% painfree, good running style |
[Avg. 28"9]: 28"0 (1'22) - 29"6 (1'23) - 29"2 (10'30) + 28"4 (1'24) - 28"8 (1'23) - 28"3 (10') + 28"6 (1'26) - 29"4 (1'31) - 29"5 |
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54,3 |
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| Mon |
8/jul/02 |
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ER |
62' |
13,0 |
2 |
23 |
Tervueren, 2L |
sore legs (after yesterday's repeats) |
61'56 (30'34 + 31'22) |
| Tue |
9/jul/02 |
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RR |
59' |
12,0 |
2 |
24 |
Tervueren |
sensitive achilles after 40', stiffness |
59'07 |
| Wed |
10/jul/02 |
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ER |
59' |
13,0 |
3 |
15 |
Tervueren, 2L |
better legs, stiffness gone, dizzyness |
58'44 (29'19 + 29'25) |
| Thu |
11/jul/02 |
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H: 5*40 + 4*80 + 3*100 |
10,7 |
4 |
18 |
Tervueren |
legs OK, but not fully recovered |
1-5 @ 70%, 5-8@ 75%, 9-11 @ 85%; walk back recovery (6'
between series); good speed |
| Fri |
12/jul/02 |
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RR |
36' |
8,0 |
1 |
16 |
Tervueren, 1L |
recovering |
35'36 |
| Sat |
13/jul/02 |
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ER |
61' |
13,0 |
2 |
17 |
Tervueren, 2L |
still a bit tired & sleepy |
60'42 Fartlek |
| Sun |
14/jul/02 |
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4*800 |
12,2 |
4 |
16 |
Woluwe (-T) |
tired, sleepy, sluggish, sens. achilles |
[Avg. 2'23]: 2'25 (4'58) - 2'21 (5'01) - 2'22 (3'); just not my day (sick?) - only did 3 |
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81,9 |
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| Mon |
15/jul/02 |
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LR |
63' |
13,0 |
2 |
18 |
Tervueren, 2L |
painful and sore muscles. |
62'32 (31'05 + 31'26); slow pace |
| Tue |
16/jul/02 |
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RR |
32' |
6,2 |
1 |
22 |
Machelen |
sore hamstrings, mild fever, 44bpm pulse |
32'00, slow pace (5'20/km) |
| Wed |
17/jul/02 |
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ER |
36' |
8,0 |
1 |
23 |
Tervueren, 1L |
less soreness, 39bpm pulse, 66.8kg |
36'16, slow pace |
| Thu |
18/jul/02 |
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ER |
58' |
13,0 |
2 |
20 |
Tervueren, 2L |
legs OK & recovered |
58'00 (29'25 + 28'35), normal pace |
| Fri |
19/jul/02 |
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ER |
46' |
10,6 |
2 |
12 |
NR Rekem,2L |
sleepy, headache |
46'13 (1'38 + 22'24 + 20'54 + 1'16) - 4'30 pace |
| Sat |
20/jul/02 |
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ER |
47' |
10,6 |
2 |
18 |
NR Rekem,2L |
morning stiffness |
46'55 ( 24'04 + 21'52 + 59") |
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ER |
48' |
10,6 |
2 |
23 |
NR Rekem,2L |
slightly sore hamstring |
47'38 (1'39 + 22'41 + 21'56 + 1'21) |
| Sun |
21/jul/02 |
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H: 5*40 + 4*80 + 3*100 |
10,7 |
4 |
17 |
Tervueren |
sleepy, headache |
1-5 @ 80%, 5-8@ 80%, 9-11 @ 85%; walk back recovery (5'
and 6' between series); good speed, improving power |
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82,7 |
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| Mon |
22/jul/02 |
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ER |
36' |
8,0 |
1 |
18 |
Tervueren, 1L |
sore hamstrings & calves (cramps) |
36'19 |
| Tue |
23/jul/02 |
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--- |
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| Wed |
24/jul/02 |
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ER |
60' |
13,0 |
2 |
17 |
Tervueren, 2L |
fresh, but painful legs (hamstrings) |
59'59 (31'03 + 28'55) |
| Thu |
25/jul/02 |
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ER |
59' |
13,0 |
2 |
16 |
Tervueren, 2L |
extra magnesium (400mg), achilles pain |
58'59 (30'01 + 28'58) |
| Fri |
26/jul/02 |
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RR |
34' |
8,0 |
2 |
19 |
Tervueren, 1L |
67.7kg, right achilles is sensitive |
34'07 avg pace |
| Sat |
27/jul/02 |
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600m + 5*200 |
13,3 |
4 |
25 |
Woluwe (-T) |
600m @ 95%, moderate start (30"0) |
1'29"0 (10'00) + 31"2 (1'25) + 31"6 ( 1'22) + 30"5 (1'24) + 29"8 (1'30) + 29"6; 600m standing start (and with training
shoes) |
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RR |
25' |
5,4 |
2 |
27 |
hot, no wind |
very good legs, r achilles sensitive |
25'24 |
| Sun |
28/jul/02 |
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ER |
52' |
10,7 |
3 |
28 |
S. France, hot |
very sore & stiff legs. Achilles hurt |
52'08 (solid pace, 20' uphill) |
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71,4 |
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| Mon |
29/jul/02 |
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RR |
30' |
5,5 |
1 |
27 |
on football field |
still flexibility problem |
30'30 (slow pace, 5'30 pace) |
| Tue |
30/jul/02 |
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--- |
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| Wed |
31/jul/02 |
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2*5*200 |
14,1 |
4 |
24 |
Aubagne (-T) |
legs OK, breathing problem (full stomach) |
[Avg. 29"2]: 28"0 (1'37) - 29"6 (1'26) - 29"1 (1'33) - 29"3 (1'32) - 29"5 (10'01) + 28"7 (1'28) - 29"1 (1'33) - 29"4 (1'36) - 29"5 (1'35) - 29"4 (7') |
| Thu |
1/aug/02 |
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LR |
65' |
13,4 |
3 |
20 |
Mt Ventoux, FRA |
super fit legs (but less flexible) |
ca 36' uphill (5-20% avg 10%), 2km flat, 2km v fast uphill
(8%), last 17' downhill (10%) @3'45 pace (=hard) |
| Fri |
2/aug/02 |
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2*10*100 |
13,5 |
4 |
25 |
on football field |
(morning) stiffness |
ca. 95m semi-sprint (length fb field) 15", recov. Jog
back (ca 55"), 10 reps. 10' recovery between 2 sessions |
| Sat |
3/aug/02 |
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ER |
47' |
9,3 |
2 |
30 |
on road |
sore (painful muscles, quadricep, outside) |
47'01 (pain r forefoot + l groin) |
| Sun |
4/aug/02 |
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ER |
50' |
9,8 |
2 |
24 |
on road |
good legs but painfell soreness |
50'04 (5'00 pace or slower) |
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65,6 |
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| Mon |
5/aug/02 |
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ER |
58' |
11,8 |
3 |
34 |
on road, hot, dry |
soreness gone, still pain under r forefoot |
with accelerations |
| Tue |
6/aug/02 |
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5*400 |
8,6 |
4 |
20 |
gravelroad |
stamina training! |
60" (2'58) + 60" (2'59) + 59" (3'18) +
59" (3'00) + 56" (ca. 370m on gravelroad, of which 0-150 or 100-200
uphill, 10m alt. Diff), recovery walk |
| Wed |
7/aug/02 |
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IR |
31' |
8,0 |
3 |
19 |
Tervueren, 1L |
66.2kg, pain under r forefoot |
31'18 (27'44 + 3'33) |
| Thu |
8/aug/02 |
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--- |
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pain r foot (inflammation?) |
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| Fri |
9/aug/02 |
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RR |
35' |
8,0 |
1 |
21 |
Tervueren, 1L |
still pain under r f foot (icing) |
35'14 |
| Sat |
10/aug/02 |
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R |
800m |
9,5 |
4 |
20 |
Vilvoorde |
65,5kg; no pain during race |
2'01"30 slow race (30",
60"X, 1'32"), slow 200m-600m, good acceleration @600m. Very fit;
but muscle cramps during warming-up |
| Sun |
11/aug/02 |
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RR |
37' |
8,0 |
1 |
21 |
Tervueren, 1L |
sore l + r achilles, sensitive r forefoot |
37'20 very slow pace |
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53,9 |
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| Mon |
12/aug/02 |
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ER |
57' |
13,0 |
3 |
19 |
Tervueren, 2L |
old ASICS shoes, less achilles sensitivity |
57'05 (29'10 + 27'55) |
| Tue |
13/aug/02 |
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3*800 |
14,4 |
5 |
21 |
Machelen (-S) |
painful achilles ! Muddy track slows down |
[Avg. 2'13"1]: 2'09"1 (9'59) + 2'15"7 (9'58) + 2'14"6 - exhausted after 2'09 (lactic acid) - splits: ca.
63"+66", 66"+69, 67"+67" |
| Wed |
14/aug/02 |
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6*60 + 1*200 |
12,5 |
3 |
23 |
Machelen (-S) |
sore achilles, sprints on fb field |
60m every 4' (400m recovery jog) @95% + 4' + 25"9 |
| Thu |
15/aug/02 |
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ER |
62' |
13,0 |
2 |
25 |
Tervueren, 2L |
slightly tired, + MES afterwards |
62'01 (32'09 + 29'52) |
| Fri |
16/aug/02 |
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ER |
38' |
8,0 |
1 |
25 |
Tervueren, 1L |
sore quads, forefoot + achilles recovered |
37'58 slow pace |
| Sat |
17/aug/02 |
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RR |
20' |
4,0 |
1 |
26 |
Tervueren |
soreness almost gone |
19'55 |
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R |
1500m |
9,5 |
4 |
30 |
Merksem |
lame legs, not aggressive, hot hot hot |
4'11"25 (6th) - slow start, out
of balance, 2nd lane, closing gaps i.o.w. very bad tactics |
| Sun |
18/aug/02 |
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ER |
36' |
8,0 |
1 |
28 |
Tervueren, 1L |
good legs, achilles bit sore, 65.5kg |
35'51 |
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82,4 |
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| Mon |
19/aug/02 |
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ER |
37' |
8,0 |
1 |
28 |
Tervueren, 1L |
hot, tired legs |
37'08 slow pace |
| Tue |
20/aug/02 |
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R |
1500m |
13,0 |
4 |
19 |
Oordegem |
Rain, wet track; good legs, no soreness |
4'08"10 (4th) - 50" @300m,
67" @400m, 3'05 @1200m; very good
feeling, powerful legs until the end, v fast last 450m, again bad
tactics. |
| Wed |
21/aug/02 |
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LR |
62' |
14,0 |
3 |
18 |
Vilvoorde |
with changing pace |
61'53 good pace |
| Thu |
22/aug/02 |
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ER |
35' |
8,0 |
1 |
17 |
Tervueren, 1L |
very good legs |
35'10 |
| Fri |
23/aug/02 |
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RR |
29' |
6,1 |
2 |
18 |
Machelen |
legs OK but sleepy |
29'15 |
| Sat |
24/aug/02 |
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R |
800m |
10,0 |
5 |
14 |
Tessenderlo |
very good legs, fast w-up pace, 65.5kg |
1'59"30 (3rd) - 58"0
@400m, 1'28" @600m; better tactics (inside lane, steady pace, only 1
de-/acceleration), tension + overstriding @500m + 700m |
| Sun |
25/aug/02 |
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LR |
62' |
13,0 |
2 |
17 |
Tervueren, 2L |
easy morning run; no soreness - good legs |
61'46 (31'50 + 29'56) |
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72,1 |
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| Mon |
26/aug/02 |
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3*2*400 |
12,6 |
5 |
20 |
Woluwe (-T) |
sluggish tired legs, calves tend to cramp |
[Avg. 62"0]: 61"3 (1'30) - 62"6 (9'58) + 59"9 (1'36) - 63"0 (9'57) + 62"0 (1'33) - 63"4 (5'); fast seen tendency to cramp; 4th hard, 5th holding
back, 6 hard |
| Tue |
27/aug/02 |
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ER |
53' |
11,0 |
1 |
20 |
Tervueren, 2 |
back to NEW shoes (since yesterday) |
easy pace |
| Wed |
28/aug/02 |
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3*3*200 |
14,2 |
4 |
20 |
Woluwe SL (-T) |
new shoes and foot + achilles problems |
[Avg. 28"6]: 28"6 (1'25) - 29"8 (1'23) - 29"1 (9'59) + 28"5 (1'22) - 29"2 (1'22) - 28"2 (10'03) + 27"8 (1'33) - 27"9 (1'36) - 27"9 (3') |
| Thu |
29/aug/02 |
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RR |
30' |
6,0 |
1 |
18 |
Machelen |
no problems, 65.5kg |
29'59 |
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ER |
37' |
8,0 |
1 |
21 |
Tervueren, 1L |
hamstrings are tight |
37'19 easy pace |
| Fri |
30/aug/02 |
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LR |
39' |
6,0 |
1 |
20 |
Tervueren, 1L |
calves and hamstrings not loose |
39'18 |
| Sat |
31/aug/02 |
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R |
1500m |
10,1 |
3 |
17 |
Lebbeke |
calves & hastrings not loose and tired |
stop @1100m (64"8 - 2'12 -
3'20) |
| Sun |
1/sep/02 |
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ER |
39' |
8,0 |
1 |
15 |
Tervueren, 1L |
tired muscles, flexibility zero |
38'55 |
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75,9 |
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| Mon |
2/sep/02 |
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| Tue |
3/sep/02 |
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RR |
22' |
4,0 |
1 |
20 |
Machelen |
cramp while running slowly (?) |
21'31 |
| Wed |
4/sep/02 |
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R |
1500m |
10,8 |
4 |
18 |
Woluwe SL |
tigh calves, feeling tired at warm-up |
4'01"68 (63" - 2'43), fast start, speeding
up at 1000m. |
| Thu |
5/sep/02 |
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RR |
30' |
6,0 |
1 |
19 |
Machelen |
very good legs |
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| Fri |
6/sep/02 |
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--- |
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morning cramps (l. calf) |
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| Sat |
7/sep/02 |
|
R |
1500m |
10,0 |
4 |
15 |
Beveren |
muscles not loose |
4'12"49 (63" - ) legs feel
'heavy' after 700m already. No power in legs |
| Sun |
8/sep/02 |
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37bpm hartbeat, 65.kg |
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30,8 |
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| Mon |
9/sep/02 |
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2*3*300 |
10,9 |
4 |
17 |
Woluwe SP |
sluggish tired legs, calves tend to cramp |
[Avg. 45"0]: 47"2 (1'31) - 44"8 (1'30) - 43"4 (9'57) + 46"8 (1'29) - 45"0 (1'29) - 42"8 (3') - walking recovery |
| Tue |
10/sep/02 |
|
ER |
52' |
11,4 |
3 |
16 |
Bosvoorde |
tense muscles |
52' @ 4'30 pace |
| Wed |
11/sep/02 |
|
RR |
20' |
4,0 |
1 |
14 |
Machelen |
rain, still not fully recovered |
20'13 |
| Thu |
12/sep/02 |
|
R |
400m/3000m |
14,0 |
5 |
20 |
Liège |
less tension legs, OK between races |
54"XX (almost fell at start);
45' recovery; 9'14"XX
(74"5+73"0+72"1+71"6+71"1+75"5+80"7+35"7),
6'02"4 @2000m |
| Fri |
13/sep/02 |
|
R |
800m |
9,5 |
5 |
20 |
Edegem |
muscles tense but OK (need for recovery) |
good last 350m (no slowdown) |
| Sat |
14/sep/02 |
|
ER |
28' |
5,6 |
1 |
19 |
NR Rekem |
recovery jog |
28'03 easy pace |
| Sun |
15/sep/02 |
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--- |
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55,4 |
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| Mon |
16/sep/02 |
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--- |
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| Tue |
17/sep/02 |
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--- |
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| Wed |
18/sep/02 |
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--- |
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interseason recovery period |
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| Thu |
19/sep/02 |
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--- |
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| Fri |
20/sep/02 |
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--- |
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| Sat |
21/sep/02 |
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--- |
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65,8kg |
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| Sun |
22/sep/02 |
|
ER |
50' |
10,6 |
1 |
15 |
NR Rekem,2L |
extreme lack of flexibility after 1 week |
easy 5'/km pace |
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10,6 |
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| Mon |
23/sep/02 |
|
--- |
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SAUCONY shoes again |
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| Tue |
24/sep/02 |
|
IR |
50' |
13,0 |
4 |
13 |
Tervueren, 2L |
very good legs, + lifting weights (6h later) |
49'51 (4'08 + 21'32 + 20'59 + 3'11) very fast pace from 8'
to 26' and from 30' to 50' |
| Wed |
25/sep/02 |
|
ER |
58' |
13,0 |
3 |
13 |
Tervueren, 2L |
slightly sore, 66.0 kg |
58'28 (29'53 + 28'34) |
| Thu |
26/sep/02 |
|
ER |
60' |
13,0 |
2 |
12 |
Tervueren, 2L |
rain, pain und ball l+r foot, achilles sensitive |
59'56 (30'34 + 29'22) |
| Fri |
27/sep/02 |
|
ER |
35' |
8,0 |
2 |
18 |
Tervueren, 1L |
pain und ball l+r foot |
35'23 |
| Sat |
28/sep/02 |
|
LR |
66' |
15,6 |
3 |
19 |
NR Rekem, 3L |
pain und ball l+r foot, sore achilles |
65'57 (1'40 + 21'50 + 21'06 + 20'12 + 1'07) |
| Sun |
29/sep/02 |
|
ER |
48' |
10,6 |
2 |
20 |
NR Rekem, 2L |
pain und ball l+r foot |
47'56 (1'44 + 22'46 + 22'02 + 1'22) |
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73,2 |
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| Mon |
30/sep/02 |
|
ER |
59' |
13,0 |
3 |
13 |
Tervueren, 2L |
no pain, good legs, muscles very loose |
58'50 (30'01 + 28'49) |
| Tue |
1/okt/02 |
|
ER |
60' |
12,8 |
3 |
17 |
Laeken, parc |
heavy legs, + GYM |
60'00 |
| Wed |
2/okt/02 |
|
ER |
55' |
12,0 |
3 |
18 |
London, treadmill |
sore legs |
55', 12km/h => 16km/h |
| Thu |
3/okt/02 |
|
ER |
50' |
9,0 |
2 |
18 |
London, treadmill |
morning run, stiffness, + GYM |
49'30, 5'30 => 5'10 pace |
| Fri |
4/okt/02 |
|
LR |
83' |
19,0 |
2 |
15 |
Tervueren, 3L |
good legs, sensitive right forefoot |
82'56 (4'25 + 25'11 + 24'35 + 24'27 + 4'16); 126bpm
afterwards, 96 after 1' |
| Sat |
5/okt/02 |
|
ER |
59' |
13,0 |
2 |
15 |
Tervueren, 2L |
67.0kg |
58'55 (29'36 + 25'09 + 4'08) |
| Sun |
6/okt/02 |
|
ER |
59' |
13,0 |
3 |
13 |
Warande (10L) |
good legs |
59'20 (6'23 + 6'06 + 5'48 + 5'32 + 5'22 + 6'01 + 6'01 +
6'04 + 6'01 + 5'58) |
|
|
|
|
|
91,8 |
|
|
|
|
|
| Mon |
7/okt/02 |
|
10*200 |
13,7 |
4 |
12 |
Woluwe SP (-T) |
legs OK, pace not so hard |
[Avg. 31"8]: 29"9 (1'16) - 31"1 (1'41) - 31"5 (1'23) - 32"2 (1'24) - 32"5 (1'28) - 31"7 (1'26) - 32"1 (1'29) - 32"9 (1'20) - 32"0 (1'24) - 31"4 - 200m recovery jog |
| Tue |
8/okt/02 |
|
ER |
59' |
13,0 |
2 |
10 |
Tervueren, 2L |
r. forefoot & l. achilles sensitive, + GYM |
58'52 (29'40 + 29'12) |
| Wed |
9/okt/02 |
|
8*400 |
15,7 |
4 |
14 |
Machelen (-S) |
no pain, legs tight & slow during w-up |
[Avg. 68"3]: 69"5 (1'51) - 69"6 (2'04) - 68"1 (1'55) - 68"7 (1'56) - 68"3 (1'56) - 67"9 (1'52) - 67"5 (1'58) - 67"0 (2'30) - 200m recovery jog |
| Thu |
10/okt/02 |
|
ER |
58' |
13,0 |
2 |
12 |
Tervueren, 2L |
left calf (l. side) stiff during first steps |
57'52 (4'21 + 25'20 + 24'05 + 4'03) |
| Fri |
11/okt/02 |
|
LR |
85' |
19,0 |
2 |
9 |
Tervueren, 3L |
r. forefoot sensitive, slightly tired |
84'47 (4'33 + 26'17 + 25'26 + 24'46 + 3'46), easy pace |
| Sat |
12/okt/02 |
|
H: 5*40 + 4*80 + 3*100 |
13,1 |
4 |
10 |
Tervueren |
OK, power improving |
1-5 @ 85%, 6-8@ 80%, 9-11 @ 90%; walk back recovery (5'
and 7' between series); good speed |
| Sun |
13/okt/02 |
|
ER |
57' |
13,0 |
2 |
9 |
Tervueren, 2L |
good legs, contracture?,
+ GYM |
56'33 (4'12 + 24'25 + 23'55 + 4'00) |
|
|
|
|
|
100,5 |
|
|
|
|
|
| Mon |
14/okt/02 |
|
10*200 |
14,9 |
4 |
11 |
Woluwe SP (-T) |
legs OK, relaxed, wet track (very slick) |
[Avg. 31"3]: 30"8 (1'33) - 31"8 (1'27) - 32"2 (1'34) - 31"3 (1'34) - 31"0 (1'30) - 31"3 (1'36) - 31"1 (1'30) - 31"3 (1'27) - 31"5 (1'33) - 30"5 - 200m recovery jog |
| Tue |
15/okt/02 |
|
ER |
61' |
13,0 |
2 |
11 |
Tervueren, 2L |
sore legs: overstretch on wet track + GYM |
61'19 (30'50 + 30'28) |
| Wed |
16/okt/02 |
|
5*1000 |
17,1 |
4 |
10 |
Machelen (-S) |
legs OK, track OK, wind ! 66.0 kg |
[Avg. 3'18"3]: 3'21"0 (2'50) - 3'19"3 (3'08) - 3'18"6 (2'59) - 3'18"2 (3'03) - 3'14"4 (4'20) - 400m recovery jog |
| Thu |
17/okt/02 |
|
LR |
88' |
19,0 |
2 |
10 |
Tervueren, 3L |
sluggish legs |
87'40 (4'37 + 26'40 + 26'24 + 25'48 + 4'09), easy pace |
| Fri |
18/okt/02 |
|
ER |
56' |
13,0 |
3 |
8 |
Tervueren, 2L |
legs OK, less sluggish + GYM |
55'37 (4'27 + 24'10 + 23'24 + 3'34) with 20" strides
or 60" rapid pace every 5' |
| Sat |
19/okt/02 |
|
H: Fartlek
8*(300 +300) |
19,2 |
3 |
9 |
NR Rekem |
long w-up, tense after cooling-down |
300m uphill + 300m downhill - 8 times |
| Sun |
20/okt/02 |
|
ER |
59' |
13,0 |
2 |
5 |
Tervueren, 2L |
fragile and painful spots, esp. R. forefoot |
58'54 (29'38 + 29'16) |
|
|
|
|
|
109,2 |
|
|
|
|
|
| Mon |
21/okt/02 |
|
3*3*300 |
14,0 |
4 |
15 |
Vilvoorde (-T) |
sore & stiff legs, 66.5kg, last rep @90% |
[Avg. 46"5]: 47"2 (1'47) - 48"2 (1'51) - 46"1 (6'58) + 46"5 (1'43) - 47"7 (1'47) - 45"6 (7'14) + 45"1 (1'47) - 46"6 (1'56) - 45"2 (5') - 200m recovery jog |
| Tue |
22/okt/02 |
|
ER |
62' |
13,0 |
2 |
12 |
Tervueren, 2L |
sore legs, pain under r. foot |
61'40 (30'43 + 30'57) easy pace |
| Wed |
23/okt/02 |
|
7*400 |
15,5 |
4 |
11 |
Vilvoorde (-T) |
sore legs, pain under r. foot |
[Avg. 65"3]: 66"5 (2'49) - 65"6 (2'34) - 64"7 (2'43) - 64"1 (2'38) - 66"0 (2'42) - 65"3 (2'41) - 64"9 (3'15) - 200m recovery jog |
| Thu |
24/okt/02 |
|
ER |
57' |
13,0 |
3 |
13 |
Tervueren, 2L |
NEW shoes, sensitive r. foot |
56'36 (29'01 + 27'35) |
| Fri |
25/okt/02 |
|
H: 5*40 + 4*80 + 3*100 |
12,2 |
4 |
12 |
Tervueren |
soreness, better after w-up |
1-5 @ 85-95%, 6-8@ 85%, 9-11 @ 90%; walk back recovery
(6'30 between series); good speed |
| Sat |
26/okt/02 |
|
LR |
69' |
15,6 |
2 |
15 |
NR Rekem,3L |
very sore & stiff legs. Achilles sensitive |
68'48 (1'42 + 22'33 + 21'42 + 21'27 + 1'22) - 4'30 pace |
| Sun |
27/okt/02 |
|
RR |
30' |
6,0 |
1 |
14 |
Machelen |
sore legs |
30'05 |
|
|
|
ER |
63' |
13,0 |
2 |
14 |
Tervueren, 2L |
sluggish legs |
62'37 (31'52 + 30'44) easy pace |
|
|
|
|
|
102,3 |
|
|
|
|
|
| Mon |
28/okt/02 |
|
10*200 |
12,6 |
4 |
11 |
Warande parc |
flexibility ZERO ! - very sore muscles |
35"4 (1'40) - 38"4 (1'27) - 37"6 (1'28) -
37"3 (1'30) - 37"4 (1'33) - 38"1 (1'28) - 36"7 (1'23) -
37"2 (1'26) - 37"5 (1'29) - 36"6 (40"): ca 215m, slow
pace |
| Tue |
29/okt/02 |
|
RR |
47' |
9,1 |
1 |
10 |
Warande, 7L |
legs recovering, 66.5kg |
46'39 - very slow pace |
| Wed |
30/okt/02 |
|
5*1000 |
14,4 |
3 |
12 |
Vilvoorde (-T) |
legs fit, forefoot pain +/- gone, rain + GYM |
[Avg. 3'06"8]: 3'08"8 (1'45) - 3'09"5 (1'51) - 3'10"5 (1'56) - 3'07"2 (1'51) - 2'57"9 (4'20) - 200m recovery jog; 3'10 feels easy (drizzle, humid
track) |
| Thu |
31/okt/02 |
|
LR |
62' |
13,0 |
2 |
11 |
Tervueren, 2L |
legs fit, still pain at hip |
62'24 4'37 + 26'55 + 26'30 + 4'21) |
|
|
|
RR |
27' |
5,0 |
1 |
12 |
Machelen |
66.5kg, better flexibility |
26'51 |
| Fri |
1/nov/02 |
|
ER |
50' |
10,0 |
1 |
11 |
Machelen |
tense muscles |
50'29 |
| Sat |
2/nov/02 |
|
RR |
26' |
5,2 |
1 |
10 |
Warande, 4L |
tense muscles, headache, ill… |
26'30 (6'38 + 6'31 + 6'42 + 6'37) - slow pace |
| Sun |
3/nov/02 |
|
R |
cross c. |
16,4 |
4 |
14 |
Tongeren |
less tense, no pain, 10% mud |
slow start, but steady pace till finish. (ca. 31'20) |
|
|
|
|
|
85,7 |
|
|
|
|
|
| Mon |
4/nov/02 |
|
3*3*300 |
13,3 |
4 |
10 |
Woluwe SP (-T) |
good legs, very slick track (like snow) |
[Avg. 48"7]: 47"9 (1'01) - 49"4 (56") - 49"3 (5'04) + 48"1 (57") - 48"4 (59") - 48"7 (5'00) + 48"2 (1'00) - 48"5 (1'08) - 49"3 (3') - 100m recovery jog |
| Tue |
5/nov/02 |
|
ER |
61' |
13,0 |
1 |
8 |
Tervueren, 2L |
legs OK, overstretched pelvis (?) |
61'17 (4'42 + 26'46 + 25'46 + 4'01) |
| Wed |
6/nov/02 |
|
3*500 |
13,2 |
5 |
10 |
Vilvoorde (-T) |
legs tense, dry track, sun & windy + GYM |
[Avg. 1'16"6]: 1'15"6 (5'01) - 1'16"3 (5'57") - 1'17"8 (3') - 1' walking + 500m recovery jog |
| Thu |
7/nov/02 |
|
IR |
52' |
13,0 |
3 |
9 |
Tervueren, 2L |
excellent legs, easy 66.9kg |
52'18 (4'19 + 23'15 + 21'33 + 3'10) firm and steady pace,
not pushing |
| Fri |
8/nov/02 |
|
LR |
68' |
15,2 |
2 |
6 |
Tervueren, 2L+ |
good legs, 67.0kg |
68'16 (4'29 + 25'07 + 24'20 + 10'17 + 4'02) |
| Sat |
9/nov/02 |
|
RR |
20' |
4,2 |
1 |
6 |
Haren |
good legs, 67.0kg, dry |
20'01 |
| Sun |
10/nov/02 |
|
ER |
60' |
12,4 |
4 |
28 |
Havana, 7:00am |
bad flex, dehydrating fast, mild forefoot pain |
60'00 @ 4'50 pace (hot sun) on road |
|
|
|
|
|
84,3 |
|
|
|
|
|
| Mon |
11/nov/02 |
|
ER |
55' |
11,4 |
3 |
27 |
Havana, 6:45am |
bad flexibility |
4'50 pace (shadow) on road |
| Tue |
12/nov/02 |
|
LR |
65' |
13,0 |
1 |
24 |
Havana, 6:25am |
left foot hurt (stepped on rusty nail) |
slow start (0 - 30') faster from 30' - 60' - stepped on
nail after 30' (between toes, almost no pain), left shoe without forefoot
cushioning, on road |
| Wed |
13/nov/02 |
|
ER |
31' |
6,8 |
2 |
28 |
Trinidad, 17:00 |
on sinter, diarrhea, not feeling OK |
30'56 avg pace |
| Thu |
14/nov/02 |
|
15*200 |
15,3 |
4 |
24 |
Trinidad, 6:30am |
sinter (baseball stadium), dry, 200m rec jog |
ca. 200m: 30"5 (96") - 30"2 (93") -
29"6 (96") - 29"7 (96") - 29"4 (98") -
29"7 (94") - 29"7 (95") - 29"9 (102") -
29"8 (2'30) - 29"2 (90") - 28"7 (91") -28"8
(94") - 29"0 (94") - 28"6 (3'30) |
| Fri |
15/nov/02 |
|
ER |
62' |
12,5 |
1 |
25 |
Trinidad, 6:30am |
sinter, slightly sore, legs ok & no pain |
61'54 @ easy pace |
| Sat |
16/nov/02 |
|
5*800 |
15,5 |
4 |
26 |
Trinidad, 6:00am |
sinter, good run, humid |
ca 850m: 2'42 (3'02) + 2'33 (3'00) + 2'31 (2'58) + 2'33
(2'56) + 2'29 (2'30) - 400m recovery jog |
| Sun |
17/nov/02 |
|
RR |
49' |
9,5 |
1 |
20 |
Varadero, 07:30 |
on grass & road, rain, legs stiff |
49"01 (slow pace) |
|
|
|
|
|
84,0 |
|
|
|
|
|
| Mon |
18/nov/02 |
|
3*110 + 4*80 + 5*60 |
11,2 |
4 |
22 |
Var, 7:50am |
on gravel, strong wind, light pain pelvis |
110m (ca. 15"-16" with 2'30 walk recovery), 7'
recovery, 80m (ca 11" with 2'30), 7' recovery, 60m (ca. 8" with
2'30); fast @ 90-95% MAX |
| Tue |
19/nov/02 |
|
ER |
62' |
13,0 |
2 |
21 |
Var, 7:30am |
stiff hamstrings, humid, tired & sleepy |
61'42 (mostly on grass) at even pace |
| Wed |
20/nov/02 |
|
15*200 |
13,1 |
5 |
26 |
Var, 7:15am |
sore legs, humid, wind!, jog & walk recover |
ca. 200m: 30"7 (69") - 33"0 (52") -
31"5 (57") - 32"7 (58") - 30"4 (2'59) + 32"4
(59") - 31"5 (74") - 33"0 (61") - 31"3
(63") - 33"2 (3'02) + 31"2 (58") - 33"8 (59") -
31"2 (63") - 33"8 (61") 30"4 |
| Thu |
21/nov/02 |
|
LR |
68' |
14,0 |
2 |
27 |
Var, 7:20am |
very humid, stiff, painful & sore legs |
67'38 (0-15' on beach, faster after 30', fast from 50' -
67') |
| Fri |
22/nov/02 |
|
ins & outs |
11,0 |
4 |
25 |
Var, 7:20am |
v. sore, better after w-u, on beach |
3*8*30m @90-95%: 20m recovery jog only, 3' recovery jog
between sets (each set = ca.2'50) |
| Sat |
23/nov/02 |
|
ER |
46' |
9,8 |
2 |
20 |
Var, 6:45am |
good legs, on grass, pain top l foot |
45'49 avg pace |
| Sun |
24/nov/02 |
|
ER |
55' |
13,0 |
3 |
9 |
Tervueren, 2L |
fresh legs, cooler temp, still irritated l foot |
55'12 (4'12 + 23'51 + 23'17 + 3'49) |
|
|
|
|
|
85,1 |
|
|
|
|
|
| Mon |
25/nov/02 |
|
ER |
48' |
10,4 |
2 |
7 |
Warande, 8L |
sensitive achilles/ankle, 67.0kg |
48'15 (6'22 + 12'06 + 11'59 + 11'54 + 5'52) - steady state
pace |
| Tue |
26/nov/02 |
|
3*2*400 |
14,4 |
5 |
9 |
Vilvoorde (-T) |
legs tense but OK, dry track, sun |
[Avg. 62"0]: 60"4 (1'36) - 62"9 (9'59) + 60"7 (1'38) - 64"7 (10'02) + 61"7 (1'35) - 61"7 (3'23) - 200m recovery jog |
| Wed |
27/nov/02 |
|
ER |
59' |
13,0 |
2 |
9 |
Tervueren, 2L |
new shoes, bad flex during run |
59'20 (4'24 + 25'33 + 25'13 + 4'09) |
| Thu |
28/nov/02 |
|
5*1000 |
15,0 |
4 |
7 |
Vilvoorde (-T) |
(light) asthmatic (cold air), and tired (Tue) |
[Avg. 3'09"5]: 3'02"8 (1'44) - 3'06"0 (2'17) - 3'15"4 (1'56) - 3'17"2 (1'52) - 3'06"4 (1'44) - 200m recovery jog; tired & asthmatic after 1st
(drizzle, humid track) |
| Fri |
29/nov/02 |
|
ER |
59' |
13,0 |
2 |
7 |
Tervueren, 2L |
very tired legs, heavy stride, bad flex |
59'10 (4'33 + 25'24 + 25'05 + 4'07) |
| Sat |
30/nov/02 |
|
LR |
80' |
19,0 |
3 |
8 |
Tervueren, 3L |
good legs, not tired |
80'24" (4'23 + 25'22 + 24'22 + 22'54 + 3'22), 150bpm
afterwards |
| Sun |
1/dec/02 |
|
ER |
57' |
13,0 |
3 |
7 |
Warande, 10L |
very good legs, raining, 16 accels (30") |
56'52 (29'08 + 27'43) good pace |
|
|
|
|
|
97,8 |
|
|
|
|
|
| Mon |
2/dec/02 |
|
ER |
60' |
13,0 |
2 |
6 |
Tervueren, 2L |
slower pace, early morning run, 67.5 kg |
59'40 (4'29 + 25'54 + 25'07 + 4'08) |
| Tue |
3/dec/02 |
|
15*200 |
16,2 |
3 |
3 |
Warande, 7pm |
easy strides, dry, no wind |
35"3 (1'40) + 36"7 (1'33) + 37"5 (1'31) +
35"9 (1'31) + 36"1 (1'35) + 37"0 (1'39) + 37"2 (1'32) +
35"7 (1'46) + 36"8 (1'35) + 36"6 (1'32) + 37"7 (1'34) +
37"9 … |
| Wed |
4/dec/02 |
|
ER |
60' |
13,0 |
2 |
3 |
Tervueren, 2L |
slow pace, sore abs (r.) |
59'57 (4'26 + 25'57 + 25'43 + 3'51) |
| Thu |
5/dec/02 |
|
ER |
36' |
8,0 |
1 |
6 |
Tervueren, 1L |
very slow pace, sluggish and sleepy |
36'07 (4'37 + 26'52 + 4'36) |
| Fri |
6/dec/02 |
|
3*500 |
12,2 |
2 |
5 |
Vilvoorde (-T) |
early aciditation, fit legs, near overtraining? |
[Avg. 1'16"7]: 1'15"7 (9'58) + 1'17"5 (10'01) + 1'20"4 (2'30) |
| Sat |
7/dec/02 |
|
LR |
67' |
15,6 |
3 |
0 |
NR Rekem,3L |
good legs, feeling good |
66'42 (1'38 + 21'49 + 21'16 + 20'35 + 1'21) |
| Sun |
8/dec/02 |
|
H: 5*40 + 4*90 + 2*110 |
10,8 |
4 |
-1 |
MMechelen |
legs good, need more power |
with long recovery periods (5' or more), high lactate
level |
|
|
|
|
|
88,8 |
|
|
|
|
|
| Mon |
9/dec/02 |
|
ER |
58' |
13,0 |
2 |
-3 |
Tervueren, 2L |
legs good, but sore & stiff after 30' (cold?) |
57'49 (4'17 + 24'57 + 24'37 + 3'57) |
| Tue |
10/dec/02 |
|
5*300 |
13,0 |
4 |
-4 |
Vilvoorde (-T) |
very cold, early aciditation & stiffening (cold) |
[Avg. 44"8]: 44"9 (3'40) + 45"0 (3'47) + 43"9 (4'40) + 45"2 (4'57) + 45"1 (2'30) - walk + 300m jog recovery |
| Wed |
11/dec/02 |
|
ER |
56' |
13,0 |
3 |
-2 |
Tervueren, 2L |
legs good, but sore & stiff after 30' (cold?) |
54'50 ( 4'14 + 23'47 + 23'07 + 3'41) |
| Thu |
12/dec/02 |
|
H: 5*40 + 3*80 + 2*100 |
10,5 |
4 |
1 |
Tervueren |
low expl. Power, pain at l. foot |
1-5 @ 95%, 6-8@ 85%, 9-11 @ 90%; walk back recovery (7'
between series); good speed, early & high aciditation but prob not so
fast (overtrained?) |
| Fri |
13/dec/02 |
|
ER |
42' |
8,3 |
1 |
0 |
Haren, 6:30am |
legs OK, slightly sleepy |
42'05 |
| Sat |
14/dec/02 |
|
RR |
31' |
6,0 |
1 |
5 |
Reykjavik, 6:30 |
sleepy, trip to iceland: dehydrated + cold |
30'43 (scooters in snow, not enough fluids, flexibility
bad) |
| Sun |
15/dec/02 |