| Performed Training Sessions:
Q1Q2 2003 |
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km |
i |
°C |
conditions |
how |
pace |
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| Mon |
30/dec/02 |
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--- |
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arms shaking (& powerless) |
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| Tue |
31/dec/02 |
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--- |
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sick (in bed), stomach, no fever |
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| Wed |
1/jan/03 |
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--- |
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better, not over |
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| Thu |
2/jan/03 |
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--- |
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| Fri |
3/jan/03 |
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ER |
60' |
13,0 |
3 |
10 |
Tervueren, 2L |
sore, painful hamstrings (?!), stomach not OK |
59'55 (4'27 + 25'55 + 25'34 + 3'57) |
| Sat |
4/jan/03 |
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--- |
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| Sun |
5/jan/03 |
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ER |
59' |
13,0 |
3 |
-1 |
Tervueren, 2L |
less
soreness, more energy, not OK |
58'48 (4'27 + 25'14 + 24'59 + 4'07) |
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26,0 |
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| Mon |
6/jan/03 |
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ER |
56' |
13,0 |
3 |
0 |
Tervueren, 2L |
more energy, legs less sore |
55'48 (4'12 + 24'02 + 23'37 + 3'56) |
| Tue |
7/jan/03 |
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IR |
30' |
9,0 |
5 |
17 |
Lab, treadmill |
67,5kg; 5.0% body fat, 86.96ml VO2max |
35' |
| Wed |
8/jan/03 |
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ER |
36' |
8,0 |
2 |
-5 |
Tervueren, 1L |
very painful r. achilles !!! Legs OK |
35'31 (4'23 + 26'39 + 4'28) |
| Thu |
9/jan/03 |
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--- |
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| Fri |
10/jan/03 |
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RR |
39' |
8,0 |
1 |
-5 |
Tervueren, 1L |
very painful r. achill. Every step hurts. Legs OK |
38'58 (4'54 + 29'14 + 4'49) very slow pace |
| Sat |
11/jan/03 |
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--- |
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very painful r. achilles (Bursa?) |
Running impossible |
| Sun |
12/jan/03 |
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--- |
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very painful r. achilles |
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38,0 |
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| Mon |
13/jan/03 |
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RR |
15' |
3,0 |
1 |
3 |
Tervueren |
painful r. achilles. Starts stinging after 6min |
ca. 15' + physiotherapy |
| Tue |
14/jan/03 |
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--- |
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and still sore (left) hamstring |
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| Wed |
15/jan/03 |
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RR |
12' |
2,4 |
1 |
4 |
Machelen |
painful r. achilles. Starts stinging after 6min |
ca. 12' |
| Thu |
16/jan/03 |
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--- |
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| Fri |
17/jan/03 |
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--- |
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| Sat |
18/jan/03 |
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RR |
50' |
9,0 |
2 |
3 |
Machelen |
easy running, very sensitive, not painful |
5' run (1' walking) - 6' run (1' walking) - 7' run (1'
walking) - 8' run (1' walking) - 9' run (1' walking) - 10' run (1' walking) -
5' run (1' walking) |
| Sun |
19/jan/03 |
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RR |
13' |
2,7 |
2 |
2 |
Machelen |
sensitive; painful after 10' |
13' |
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17,1 |
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| Mon |
20/jan/03 |
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ER |
41' |
9,1 |
3 |
7 |
Machelen |
sensitive but painfree, high frequency |
26'59 (6.0km)+ 60" walk + 13'47 (3.0km) +
physiotherapy (diagnosis: inflammation Tibialis posterior) |
| Tue |
21/jan/03 |
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--- |
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sensitive |
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| Wed |
22/jan/03 |
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--- |
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| Thu |
23/jan/03 |
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LR |
62' |
14,5 |
3 |
9 |
Amsterdam |
slightly sensitive ankle after 40' |
61'30 good pace, flat surface |
| Fri |
24/jan/03 |
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ER |
60' |
13,6 |
3 |
9 |
Amsterdam |
more sensitive - right achilles + tibialis post. |
60'00 |
| Sat |
25/jan/03 |
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IR |
50' |
13,0 |
4 |
2 |
Tervueren, 2L |
like yesterday + left achilles (esp. After run) |
50'18 (4'17 + 21'56 + 20'42 + 3'21) very good pace [running soles worn out - reason for ankle
problems] |
| Sun |
26/jan/03 |
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ER |
57' |
13,0 |
3 |
6 |
Tervueren, 2L |
moderate pain l+r achilles & tibialis posterior |
57'03 (4'30 + 23'57 + 24'49 + 3'46) |
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63,2 |
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| Mon |
27/jan/03 |
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--- |
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| Tue |
28/jan/03 |
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ER |
59' |
13,0 |
2 |
7 |
Tervueren, 2L |
no pain while running, nor after run |
59'22 (4'28 + 25'27 + 25'22 + 4'04) |
| Wed |
29/jan/03 |
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ER |
57' |
13,0 |
3 |
3 |
Tervueren, 2L |
no pain while running, but more sensitive |
56'35 (4'21 + 24'31 + 23'59 + 3'42) |
| Thu |
30/jan/03 |
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ER |
32' |
8,0 |
3 |
-1 |
Tervueren, 1L |
mild pain while running, and after run |
32'08 (4'16
+ 24'02 + 3'49) in snow |
| Fri |
31/jan/03 |
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--- |
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discovered huge fungus on wall in bed room… (probable
cause of fatigue and sore muscles) |
| Sat |
1/feb/03 |
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ER |
48' |
10,6 |
3 |
-2 |
NR Rekem, 2L |
running with new soles |
47'59 (1'49 + 22'11 + 22'22 + 1'36) |
| Sun |
2/feb/03 |
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ER |
57' |
13,0 |
3 |
3 |
Tervueren, 2L |
no pain during nor after run |
56'49 (4'09 + 24'31 + 24'20 + 3'48) on snow/ice; removed
fungus in bedroom (causes asthmatic problems all night) |
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57,6 |
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| Mon |
3/feb/03 |
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ER |
54' |
13,0 |
3 |
5 |
Tervueren, 2L |
slightly sensitive ankles after 25' |
53'40 (4'00 + 22'44 + 23'14 + 3'40), fast pace on
'swamp', still ice on trail |
| Tue |
4/feb/03 |
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ER |
58' |
13,0 |
2 |
3 |
Tervueren, 2L |
ankles OK, hamstrings still stiff (6th week now) |
57'49 (4'15 + 24'58 + 24'47 + 3'49), asthmatic problems
not over |
| Wed |
5/feb/03 |
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ER |
55' |
13,0 |
4 |
2 |
Tervueren, 2L |
right ankle sensitive, no pain, hamstring stiff |
55'24 (4'13 + 24'23 + 23'12 + 3'35), fast pace on trail,
covered with water; overall fatigue from 17' to 26' (almost had to stop),
slower and found back energy |
| Thu |
6/feb/03 |
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IR |
52' |
13,0 |
5 |
2 |
Tervueren, 2L |
hamstring still stiff, 68 kg |
51'40 (26'53 + 21'40 + 3'06) close to maximal pace during
last 5' (47'00 in 'valley') |
| Fri |
7/feb/03 |
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ER |
56' |
13,0 |
2 |
3 |
Tervueren, 2L |
much better. Blister r foot |
55'40 (28'20 + 23'24 + 3'55) |
| Sat |
8/feb/03 |
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IR |
60' |
15,6 |
4 |
7 |
NR Rekem, 3L |
no pain, stiff l hamstring |
59'52 (1'43 + 19'27 + 19'05 + 18'26 + 1'09) |
| Sun |
9/feb/03 |
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ER |
57' |
13,0 |
2 |
5 |
Tervueren, 2L |
right foot under 'pressure', may need new shoe |
56'46 (4'15 + 23'59 + 24'25 + 4'06) |
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93,6 |
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| Mon |
10/feb/03 |
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ER |
52' |
13,0 |
4 |
5 |
Tervueren, 2L |
painful blister, foot OK |
50'50 (3'58 + 21'55 + 21'28 + 3'27), fast but even pace
feels easy |
| Tue |
11/feb/03 |
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8*200 |
12,5 |
4 |
1 |
Vilvoorde |
painful triple blister, asthmatic |
[Avg. 31"5]: 30"5 (1'26) - 31"8 (1'22) - 31"6 (1'21) - 31"3 (1'22) - 31"9 (1'31) - 31"2 (1'28) - 31"9 (1'32) - 31"7 - 200m recovery jog |
| Wed |
12/feb/03 |
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ER |
53' |
13,0 |
3 |
-2 |
Tervueren, 2L |
foot OK, not sore, asthma problem remains |
53'20 (4'03 + 23'04 + 22'28 + 3'44), good pace |
| Thu |
13/feb/03 |
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IR |
49' |
13,0 |
4 |
0 |
Tervueren, 2L |
foot OK, quite asthmatic, esp. After run |
49'04 (25'43 + 20'10 + 3'09) fastest lap ever, very good
legs; with changing pace: 1' fast every 5' from 10' to 35', then constant
fast pace |
| Fri |
14/feb/03 |
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ER |
57' |
13,0 |
2 |
0 |
Tervueren, 2L |
blisters bleeding, hamstrings sore |
56'41 (4'10 + 24'14 + 24'18 + 3'59) easy pace |
| Sat |
15/feb/03 |
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LR |
68' |
15,6 |
2 |
-1 |
NR Rekem, 3L |
painfully sore, slightly ill |
68'11 (23'31 + 21'42 + 21'27 + 1'30) 53'39 |
| Sun |
16/feb/03 |
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ER |
59' |
13,0 |
2 |
0 |
Tervueren, 2L |
sore, still bit ill |
58'46 (4'19 + 24'55 + 25'16 + 4'14) |
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93,1 |
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| Mon |
17/feb/03 |
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ER |
34' |
8,0 |
1 |
-1 |
Tervueren, 1L |
sore throat, still sick (flu symptoms) |
slow pace |
| Tue |
18/feb/03 |
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ER |
53' |
13,0 |
3 |
0 |
Tervueren, 2L |
sore throat, still sick (flu symptoms) |
52'55 (4'12 + 22'52 + 22'10 + 3'41) good pace |
| Wed |
19/feb/03 |
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--- |
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sick, painful muscles & longs hurt |
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| Thu |
20/feb/03 |
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ER |
57' |
13,0 |
2 |
6 |
Tervueren, 2L |
still flu, more energy |
56'36 (4'16 + 24'23 + 24"02 + 3'54) |
| Fri |
21/feb/03 |
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ER |
56' |
13,0 |
2 |
2 |
Tervueren, 2L |
bad week: still sore throat, shaking legs, slime |
56'25 (4'21 + 24'47 + 23'36 + 3'40) |
| Sat |
22/feb/03 |
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LR |
73' |
19,0 |
3 |
9 |
Tervueren, 3L |
legs good, but not flexible, r. achilles sensitive |
73'00 (4'05 + 22'11 + 22'02 + 21'15 + 3'25), very fast
but easy |
| Sun |
23/feb/03 |
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LR |
69' |
15,6 |
1 |
8 |
NR Rekem, 3L |
stiff legs, r. achilles painful after run |
ca. 69' |
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81,6 |
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| Mon |
24/feb/03 |
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ER |
33' |
8,0 |
3 |
11 |
Tervueren, 1L |
Legs shaking, still coughing a lot |
33'11 (4'10 + 24'40 + 4'20), good pace 0' - 20', then
slow pace (dead after 25') |
| Tue |
25/feb/03 |
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ER |
58' |
13,0 |
2 |
5 |
Tervueren, 2L |
lungs still hurt, coughing, legs much better |
58'03 (4'24 + 25'16 + 24'23 + 3'58) |
| Wed |
26/feb/03 |
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ER |
53' |
13,0 |
3 |
11 |
Tervueren, 2L |
lungs hurt (and still non-stop) |
53'28 (4'03 + 22'55 + 22'55 + 3'34) |
| Thu |
27/feb/03 |
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10*200 |
15,0 |
4 |
15 |
Machelen (sinter) |
asthmatic, not used to speed interval |
[Avg. 32"5]: 33"3 (1'10) - 33"9 (1'05) - 32"4 (1'06) - 33"0 (1'07) - 32"8 (1'10) - 32"3 (1'13) - 32"0 (1'11) - 32"1 (1'07) - 31"9 (1'09) - 31"3 (1'06) - 200m recovery jog |
| Fri |
28/feb/03 |
|
ER |
55' |
13,0 |
3 |
13 |
Tervueren, 2L |
slightly sore muscles, trembling limbs at night |
55'26 (4'08 + 23'54 + 23'51 + 3'32) |
| Sat |
1/mrt/03 |
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ER |
59' |
13,0 |
3 |
11 |
Tervueren, 2L |
very tired legs, esp. 1st lap |
58'54 (4'34 + 25'54 + 24'31 + 3'54) |
| Sun |
2/mrt/03 |
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ER |
53' |
13,0 |
3 |
8 |
Tervueren, 2L |
asthmatic, tired legs (morning) |
52'52 (4'15 + 23'15 + 21'51 + 3'29) |
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88,0 |
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| Mon |
3/mrt/03 |
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5*400 |
11,8 |
4 |
10 |
Machelen (sinter) |
asthmatic, tired legs @warm-up |
[Avg. 66"8]: 67"8 (1'56) - 67"5 (1'53) - 66"1 (2'00) - 66"7 (1'56) - 65"7 (1'21) - 200m recovery jog |
| Tue |
4/mrt/03 |
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ER |
56' |
13,0 |
3 |
5 |
Tervueren, 2L |
sore & stiff hamstrings |
55'46 (4'19 + 23'57 + 23'44 + 3'45) |
| Wed |
5/mrt/03 |
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LR |
79' |
19,0 |
3 |
13 |
Tervueren, 3L |
tired (legs) |
78'39 (4'14 + 24'26 + 23'35 + 22'32 + 3'48) |
| Thu |
6/mrt/03 |
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10*200 |
13,5 |
4 |
6 |
Vilvoorde |
cold, wind favorable |
[Avg. 31"5]: 31"5 (1'16) - 32"4 (1'12) - 31"6 (1'14) - 31"9 (1'12) - 31"6 (1'13) - 31"5 (1'14) - 31"8 (1'11) - 31"5 (1'11) - 30"2 (1'11) 30"2 (1'09) - 200m recovery jog |
| Fri |
7/mrt/03 |
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ER |
57' |
13,0 |
2 |
5 |
Tervueren, 2L |
sore and stiff legs (hamstrings), less asthmatic |
56'45 (4'21 + 24'27 + 23'52 + 4'04) |
| Sat |
8/mrt/03 |
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| Sun |
9/mrt/03 |
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ER |
60' |
10,7 |
4 |
5 |
Arcs 1800 |
painfrul r. knee, sensitive l. achilles, 1800m alt. |
60'00 slow pace (5' up, 20' down, 25' up), 5 - 10% + ski |
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81,0 |
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| Mon |
10/mrt/03 |
|
LR |
75' |
16,9 |
3 |
7 |
Bourg St Maur. |
knee better, flexible muscles, 800m Alt. ( + ski) |
ca. 75' - 77' pretty fast pace (0-36' downhill max 3%) |
| Tue |
11/mrt/03 |
|
ER |
56' |
12,3 |
2 |
0 |
Bourg St Maur. |
stiff muscles, sensitive r. knee tendon ( + ski) |
56'27 |
| Wed |
12/mrt/03 |
|
ER |
39' |
8,0 |
1 |
1 |
Bourg St Maur. |
stiff and slightly tired ( + ski) |
38'55 |
| Thu |
13/mrt/03 |
|
8*200 |
11,0 |
4 |
6 |
Bourg St Maur. |
good legs, not sore ( + ski) |
ca 200m: 31"5 (1'19) - 33"1 (1'16) - 33"0 (1'15) - 32"9 (1'17) - 32"6 (1'19) - 32"1 (1'34) - 32"9 (1'18) - 31"7 (2'38) - 200m recovery jog |
| Fri |
14/mrt/03 |
|
IR |
60' |
14,0 |
4 |
-4 |
Bourg St Maur. |
overall soreness & fatigue ( + ski) |
59'58 (fast pace esp from 20' - 50' with 3'30 pace from
30'-40') |
| Sat |
15/mrt/03 |
|
RR |
26' |
5,0 |
1 |
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Machelen |
very stiff body & limbs, very tired (sick?) |
slow recovery pace (5000m in 26'04) |
| Sun |
16/mrt/03 |
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--- |
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sick + bad cough |
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67,2 |
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| Mon |
17/mrt/03 |
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--- |
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sick |
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| Tue |
18/mrt/03 |
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--- |
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sick |
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| Wed |
19/mrt/03 |
|
ER |
37' |
8,0 |
3 |
12 |
Tervueren, 1L |
still sick, bad legs & stomach no energy, cough |
36'31 |
| Thu |
20/mrt/03 |
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--- |
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sick |
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| Fri |
21/mrt/03 |
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--- |
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sick |
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| Sat |
22/mrt/03 |
|
ER |
51' |
13,0 |
3 |
12 |
Tervueren, 2L |
still a bit sick, stiff muscles |
51'18 (4'01 + 21'41 + 22'14 + 3'21) |
| Sun |
23/mrt/03 |
|
IR |
50' |
13,0 |
4 |
10 |
Tervueren, 2L |
sore muscles, loss of form |
49'44 (4'00 + 21'16 + 21'09 + 3'17) |
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34,0 |
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| Mon |
24/mrt/03 |
|
ER |
56' |
13,0 |
|
21 |
Tervueren, 2L |
OK |
56'21 (4'03 + 24'25 + 24'04 + 3'47) |
| Tue |
25/mrt/03 |
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--- |
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| Wed |
26/mrt/03 |
|
IR |
48' |
13,0 |
4 |
16 |
Tervueren, 2L |
strange twinkling right tibialis anterior |
48'25 (3'58 + 21'13 + 19'57 + 3'16) fast pace - compare
13/02/03 (9'38 / 17'28 / 20'07) |
| Thu |
27/mrt/03 |
|
ER |
58' |
13,0 |
2 |
16 |
Tervueren, 2L |
very tired overall, slightly sore legs |
ca. 58' |
| Fri |
28/mrt/03 |
|
ER |
58' |
13,0 |
2 |
8 |
Tervueren, 2L |
still tired & stiff |
58'04 (4'20 + 24'57 + 24'49 + 3'57) |
| Sat |
29/mrt/03 |
|
ER |
|
8,0 |
2 |
14 |
Tervueren, 1L |
tired |
32'57 (4'23 + 24'29 + 4'03) |
| Sun |
30/mrt/03 |
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--- |
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71.0 kg |
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60,0 |
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| Mon |
31/mrt/03 |
|
8*400 |
11,3 |
4 |
8 |
Vilvoorde (-T) |
stiff legs, asthmatic, no power |
[Avg. 69"2]: 65"5 (1'34) - 68"2 (1'30) - 69"4 (1'31) - 73"4 (2'40) - 200m recovery jog |
|
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|
IR |
40' |
11,0 |
4 |
12 |
Machelen |
better legs, more power |
39'54 (8'50 + 8'19 + 7'54 + 6'56 + 7'54) + 4'34 good
pace, fast 8th km (3'21) |
| Tue |
1/apr/03 |
|
ER |
58' |
13,0 |
2 |
5 |
Tervueren, 2L |
very stiff, tired legs |
57'34 (4'22 + 24'51 + 24'22 + 3'57) |
| Wed |
2/apr/03 |
|
ER |
57' |
13,0 |
2 |
5 |
Tervueren, 2L |
less soreness, more energy |
57'30 (4'10 + 24'26 + 24'49 + 4'02) |
| Thu |
3/apr/03 |
|
8*200 |
13,5 |
4 |
8 |
Machelen (-S) |
no power, no speed, no energy |
[Avg. 32"8]: 32"8 (1'14) - 34"3 (1'09) - 33"8 (1'09) - 33"6 (1'13) - 32"3 (1'13) - 32"5 (1'14) - 31"4 (1'14) - 31"4 (1'34) - 200m recovery jog |
| Fri |
4/apr/03 |
|
ER |
60' |
13,0 |
3 |
8 |
Tervueren, 2L |
feeling sick, lower legs sensitive |
59'56 (4'28 + 26'22 + 24'50 + 4'15) |
| Sat |
5/apr/03 |
|
ER |
53' |
13,0 |
4 |
7 |
Tervueren, 2L |
flexibility zero, more power |
52'58 (4'17 + 23'13 + 21'59 + 3'28) with 1' fast pace
every 6' |
| Sun |
6/apr/03 |
|
LR |
62' |
15,6 |
3 |
9 |
NR Rekem, 3L |
right tibialis posterior very sensitive, good legs |
62'09 (1'34 + 20'39 + 19'34 + 19'16 + 1'04) final sprint nearly cramping |
|
|
|
|
|
103,4 |
|
|
|
|
|
| Mon |
7/apr/03 |
|
5*1000 |
16,6 |
4 |
6 |
Vilvoorde (-T) |
right tib p. v. sensitive + hurting, v. asthmatic |
[Avg. 3'14"6]: 3'04"4 (1'34) - 3'11"5 (1'53) - 3'20"2 (1'47) - 3'21"1 (1'49) - 3'15"4 (2') - 200m recovery jog; 1st feels easy, but asthma is
very intense |
| Tue |
8/apr/03 |
|
ER |
59' |
13,0 |
2 |
-2 |
Tervueren, 2L |
r. tib. P. + r. knee hurt, legs OK |
58'36 (4'19 + 25'22 + 24'57 + 3'56), early morning run |
|
|
|
RR |
24' |
5,2 |
1 |
5 |
Machelen parc |
New shoes |
24'05 |
| Wed |
9/apr/03 |
|
H: 4*40 + 3*80 + 1*100 |
14,6 |
4 |
7 |
Tervueren |
r. & l. tib. post. v. painful after fast bouts |
1-4
@ 80%, 5-7 @ 85%, 8 @ 90%; walk back recovery (5'00 between series); |
| Thu |
10/apr/03 |
|
ER |
57' |
13,0 |
2 |
5 |
Tervueren, 2L |
less pain (slower pace), but still very sensitive |
56'53 (4'16 + 24'59 + 24'12 + 3'24) |
| Fri |
11/apr/03 |
|
8*400 |
14,8 |
4 |
10 |
Woluwe S.P. (-T) |
very sensitive l + r tib post., but not v painful |
[Avg. 69"0]: 67"5 (1'44) - 69"9 (1'41) - 70"4 (1'39) - 69"2 (1'43) - 70"6 (1'42) - 69"5 (1'40) - 68"2 (1'40) - 66"4 (4') - 200m recovery jog |
| Sat |
12/apr/03 |
|
ER |
57' |
13,0 |
3 |
5 |
Tervueren, 2L |
good legs, no pain, mild sensitivity @ tib. Post. |
56'37 (4'13 + 24'30 + 24'04 + 3'48) avg pace |
|
|
|
RR |
25' |
5,6 |
2 |
15 |
NR Rekem, 1L |
soreness + pain @ left shin |
24'47 (1'37 + 21'42 + 1'27) |
| Sun |
13/apr/03 |
|
LR |
70' |
15,6 |
2 |
|
NR Rekem, 3L |
good legs after 4km, painful r. tib. post. (old soles) |
69'36 (1'41 + 22'36 + 22'11 + 21'42 + 1'24) easy pace |
|
|
|
|
|
111,4 |
|
|
|
|
|
| Mon |
14/apr/03 |
|
8*200 |
12,7 |
4 |
20 |
Machelen (-S) |
legs OK, last one only 29" = max speed |
[Avg. 31"6]: 32"0 (1'22) - 31"9 (1'22) - 31"8 (1'21) - 31"8 (1'22) - 32"2 (1'21) - 31"8 (1'22) - 31"8 (1'24) - 29"3 (2'02) - 200m recovery jog |
| Tue |
15/apr/03 |
|
ER |
58' |
13,0 |
3 |
26 |
Tervueren, 2L |
legs sore, working hard |
ca 58'30 |
| Wed |
16/apr/03 |
|
ER |
52' |
13,0 |
3 |
22 |
Tervueren, 2L |
light asthma - very dry air (27%) |
51'40 (4'05 + 22'41 + 21'36 + 3'16) |
| Thu |
17/apr/03 |
|
5*1000 |
15,9 |
4 |
22 |
Vilvoorde (-T) |
sore & painful muscles, tired |
[Avg. 3'15"1]: 3'06"4 (1'36) - 3'13"1 (1'56) - 3'13"8 (2'03) - 3'22"1 (2'00) - 3'19"8 (3') - 200m recovery jog (50m walk) |
| Fri |
18/apr/03 |
|
ER |
60' |
13,0 |
2 |
18 |
Tervueren, 2L |
less sore, easy pace |
59'43 (4'16 + 25'23 + 25'57 + 4'06) |
| Sat |
19/apr/03 |
|
6*300 |
16,8 |
3 |
8 |
NR Rekem |
tired |
6*300m with 300m recovery jog (on sand & uphill - avg
pace) 17'31 |
| Sun |
20/apr/03 |
|
LR |
90' |
20,6 |
2 |
16 |
NR Rekem, 4L |
tired muscles, achilles hurt (esp. Left) |
89'55 (1'38 + 22'06 + 22'17 + 21'47 + 21'03 + 1'01) -
fast last 400m |
|
|
|
|
|
105,0 |
|
|
|
|
|
| Mon |
21/apr/03 |
|
2*2*200 |
12,6 |
4 |
20 |
Vilvoorde (-T) |
very tired muscles, OK after w-u, ankles OK |
[Avg. 27"4]: 27"6 (1'59) - 27"6 (9'57) - 27"0 (2'03) - 27"3 (3') - 40m walk + 160m
recovery jog |
| Tue |
22/apr/03 |
|
ER |
59' |
13,0 |
3 |
10 |
Tervueren, 2L |
very sore muscles, sensitive t.p. (painful after run) |
58'53 (4'31 + 25'06 + 25'07 + 4'08) |
|
|
|
RR |
25' |
5,0 |
1 |
16 |
Parc Simonis |
still very sore, right sole adapted |
25'00 easy pace |
| Wed |
23/apr/03 |
|
ER |
57' |
13,0 |
2 |
16 |
Tervueren, 2L |
still sore muscles,
t.p. OK |
56'52 (4'17 + 24'37 + 24'06 + 3'50) |
| Thu |
24/apr/03 |
|
8*400 |
15,3 |
5 |
17 |
Vilvoorde (-T) |
muscles & tendons OK, high aciditation |
[Avg. 67"1]: 63"9 (1'40) - 68"3 (1'51) - 67"1 (1'52) - 67"8 (2'00) - 67"8 (1'54) - 67"6 (2'04) - 67"7 (1'50) - 66"6 (5'10) - 50m walk + 150m
recovery jog |
|
|
|
RR |
31' |
6,0 |
1 |
22 |
Vilvoorde parc |
very
sensitive tibialis posterior. |
31'00 slow pace |
| Fri |
25/apr/03 |
|
ER |
56' |
13,0 |
3 |
20 |
Tervueren, 2L |
soreness, left calf tense |
55'42 (4'12 + 24'18 + 23'29 + 3'42) |
| Sat |
26/apr/03 |
|
ER |
59' |
13,0 |
3 |
13 |
Tervueren, 2L |
l. achilles starting to be sensitive |
59'26 (4'37 + 25'55 + 24'47 + 4'06) |
| Sun |
27/apr/03 |
|
LR |
66' |
15,6 |
3 |
12 |
NR Rekem, 3L |
good legs after 4km, l. achilles OK (old asics) |
65'40 (1'40 + 21'45 + 21'02 + 19'54 + 1'17) |
|
|
|
|
|
106,5 |
|
|
|
|
|
| Mon |
28/apr/03 |
|
ER |
59' |
13,0 |
2 |
21 |
Tervueren, 2L |
better legs, ankles OK but still sensitive |
59'10 (4'19 + 25'21 + 25'17 + 4'12) |
| Tue |
29/apr/03 |
|
ER |
60' |
13,0 |
1 |
12 |
Tervueren, 2L |
ankles sensitive |
59'46 (4'26 + 25'45 + 25'21 + 4'12) |
| Wed |
30/apr/03 |
|
ER |
59' |
13,0 |
2 |
14 |
Tervueren, 2L |
legs feel a bit sluggish, ankles very sensitive |
58'55 (4'25 + 25'23 + 24'58 + 4'08) |
|
|
|
ER |
33' |
8,0 |
1 |
11 |
Tervueren, 1L |
better legs |
32'59 (28'58 + 4'01) avg pace |
| Thu |
1/mei/03 |
|
H: 5*40 +
4*80 |
9,7 |
4 |
10 |
Tervueren |
ankles OK |
1-5 @ 85%, 6-8 @ 85%; walk back recovery; 6'55 - 5'00
walk - 7'02 |
| Fri |
2/mei/03 |
|
ER |
34' |
8,0 |
1 |
15 |
Tervueren, 1L |
legs feel OK, but no flex, right thigh contracture? |
34'15 (4'30 + 25'45 + 3'58) |
| Sat |
3/mei/03 |
|
ER |
34' |
8,0 |
1 |
15 |
Tervueren, 1L |
flex zero, calves extremely tense, r. thigh hurts |
34'22 (4'28 + 25'21 + 4'32) |
| Sun |
4/mei/03 |
|
ER |
37' |
8,0 |
1 |
20 |
Tervueren, 1L |
flex = bad, but slightly better |
37'19 (4'45 + 27'46 + 4'47) |
|
|
|
|
|
80,7 |
|
|
|
|
|
| Mon |
5/mei/03 |
|
ER |
53' |
13,0 |
3 |
15 |
Tervueren, 2L |
still bad flex, slightly sore, r thigh hurts |
53'11 (4'13 + 22'56 + 22'21 + 3'40) |
| Tue |
6/mei/03 |
|
4*1500 |
16,1 |
4 |
18 |
Vilvoorde (-T) |
l achilles stings constantly (short muscles) - BAD |
[Avg. 4'51"7]: 4'55"0 (2'55) - 4'47"5 (3'26) - 4'56"6 (3'19) - 4'47"5 (3'55) - 300m recovery jog (w 30" walk); recovery long
enough, even pace |
| Wed |
7/mei/03 |
|
ER |
60' |
13,0 |
1 |
10 |
Tervueren, 2L |
better flex no achilles pain, overall soreness (!!) |
59'44 (4'29 + 25'35 + 25'17 + 4'21) |
| Thu |
8/mei/03 |
|
3*2*400 |
14,3 |
4 |
19 |
Machelen (-S) |
achilles sensitive @w-u; pretty easy repeats |
[Avg. 62"1]: 61"9 (1'44) - 62"8 (9'54) + 61"5 (1'52) - 62"9 (9'53) + 61"2 (1'51) - 62"4 (8') - 200m recovery jog |
| Fri |
9/mei/03 |
|
ER |
57' |
13,0 |
3 |
18 |
Tervueren, 2L |
70kg and too fat |
56'39 (4'18 + 24'20 + 24'01 + 3'59) |
| Sat |
10/mei/03 |
|
1*600 |
11,3 |
4 |
19 |
Woluwe S.P. (^T) |
achilles OK, even with spike shoes |
1'30"3 (30"0-60"0) - still start, @ 95%,
avg lactic acid |
| Sun |
11/mei/03 |
|
LR |
88' |
19,0 |
3 |
18 |
Tervueren, 3L |
l. achilles very painful after 50' |
78'21 (4'12 + 23'46 + 23'31 + 23'03 + 3'48) pace feels
easy but is fast |
|
|
|
|
|
99,7 |
|
|
|
|
|
| Mon |
12/mei/03 |
|
--- |
|
|
|
|
|
physiotherapy for achilles (stiff calves,
cramps) |
| Tue |
13/mei/03 |
|
RR |
35' |
8,0 |
1 |
11 |
Tervueren, 1L |
achilles OK |
35'02 (4'25 + 26'10 + 4'26) |
| Wed |
14/mei/03 |
|
ER |
57' |
13,0 |
2 |
12 |
Tervueren, 2L |
achilles OK, but r knee hurts |
57'50 (4'17 + 24'39 + 24'42 + 4'11) |
| Thu |
15/mei/03 |
|
LR |
61' |
13,0 |
1 |
9 |
Tervueren, 2L |
sluggish but painfree |
61'12 (4'30 + 26'36 + 25'56 + 4'09) |
| Fri |
16/mei/03 |
|
RR |
34' |
8,0 |
1 |
8 |
Tervueren, 1L |
watch l + r knee - shoes getting old |
33'43 (4'30 + 25'01 + 4'10) with 2 sprints |
| Sat |
17/mei/03 |
|
R |
1500m |
11,3 |
4 |
17 |
Alken (^T) |
very bad legs during w-up and race. No energy! |
2'16 at 800m (!), abandon at 1490m (sick?), no energy at
all, very sluggish legs at warming-up |
| Sun |
18/mei/03 |
|
RR |
16' |
3,2 |
1 |
15 |
Machelen (-S) |
tired & crampy legs, switching shoes |
15'55 |
|
|
|
|
|
56,5 |
|
|
|
|
|
| Mon |
19/mei/03 |
|
RR |
35' |
8,0 |
2 |
12 |
Tervueren, 1L |
no pain, but DEAD legs after 15' + dizzy |
34'45 (30'26 + 4'19), no improvement |
| Tue |
20/mei/03 |
|
--- |
|
|
|
|
|
|
|
| Wed |
21/mei/03 |
|
ER |
60' |
13,0 |
2 |
11 |
Tervueren, 2L |
dizzyness, sleepy, tired legs, asthmatic |
59' |
| Thu |
22/mei/03 |
|
ER |
33' |
8,0 |
2 |
14 |
Tervueren, 1L |
dizzyness, sleepy, tired legs, 70,5kg |
32'37" (4'10 + 28'27) |
| Fri |
23/mei/03 |
|
--- |
|
|
|
|
|
lungs sensitive (allergy?) |
|
| Sat |
24/mei/03 |
|
--- |
|
|
|
|
70.0kg |
|
|
| Sun |
25/mei/03 |
|
R |
20km |
27,7 |
5 |
13 |
Brussels |
good until 16.5km, stiffening and collapsing |
20,6 km roadrace in 1:15:33 (25'07 @7K, 35'56 @10K, 39'35
@11K, 43'20 @12K, 46'47 @13K, 50'05 @14K, 60'57 @17K, 64'40 @18K), fast 13th
km (3'17), asthmatic last 15' |
|
|
|
|
|
56,7 |
|
|
|
|
|
| Mon |
26/mei/03 |
|
RR |
38' |
8,0 |
1 |
19 |
Tervueren, 1L |
extremely and painfully sore |
38'00 (4'59 + 28'14 + 4'46), very slow pace, difficult to
run (sore) |
| Tue |
27/mei/03 |
|
RR |
47' |
8,8 |
1 |
20 |
Schoten |
still very very soar (thighs), 68.0kg |
46'44 at slow pace (ca. 5'30) |
| Wed |
28/mei/03 |
|
ER |
60' |
13,0 |
2 |
22 |
Tervueren, 2L |
sore and painful |
59'46 (4'29 + 25'30 + 25'25 + 4'20) |
| Thu |
29/mei/03 |
|
ER |
58' |
13,0 |
2 |
22 |
Tervueren, 2L |
better |
57'58 (4'32 + 24'57 + 24'44 + 3'44) with 5 30" fast
pace accelerations |
| Fri |
30/mei/03 |
|
ER |
55' |
13,0 |
3 |
25 |
Tervueren, 2L |
legs OK (average), not sore |
55'18 (4'21 + 24'14 + 23'00 + 3'40) |
| Sat |
31/mei/03 |
|
10*200 |
14,0 |
4 |
25 |
Vilvoorde (-T) |
legs OK, breathing not easy (150µg O3) |
[Avg. 30"5]: 30"2 (1'33) - 31"5 (1'27) - 30"7 (1'31) - 30"7 (1'37) - 30"8 (1'36) - 31"0 (1'42) - 30"3 (1'38) - 30"1 (1'42) - 29"8 (1'37) - 29"3 (4'13) - 200m recovery jog |
| Sun |
1/jun/03 |
|
ER |
59' |
13,0 |
2 |
28 |
Tervueren, 2L |
stiff calves (morning), no pain |
58'55 (4'38 + 25'55 + 24'43 + 3'38) |
|
|
|
|
|
82,8 |
|
|
|
|
4,4 |
| Mon |
2/jun/03 |
|
ER |
55' |
13,0 |
3 |
21 |
Tervueren, 2L |
better legs (morning), no pain, 68.5kg |
54'43 (4'15 + 23'46 + 22'58 + 3'44) |
| Tue |
3/jun/03 |
|
5*1000 |
16,2 |
4 |
25 |
Vilvoorde (-T) |
sluggish legs, no pain, 68.0kg |
[Avg. 3'12"9]: 3'10"8 (1'43) - 3'11"7 (1'46) - 3'17"7 (1'53) - 3'15"6 (1'59) - 3'08"5 (3') - 200m recovery jog (50m walk) |
| Wed |
4/jun/03 |
|
ER |
60' |
13,0 |
2 |
27 |
Tervueren, 2L |
sluggish legs, tense muscles (calves) |
59'57 (4'31 + 26'32 + 24'42 + 4'10) |
| Thu |
5/jun/03 |
|
ER |
56' |
13,0 |
2 |
20 |
Tervueren, 2L |
better legs, tense calves |
55'47 (4'16 + 24'31 + 23'08 + 3'50) good pace, but no
energy 15' -> 30' |
| Fri |
6/jun/03 |
|
H: 5*40 +
4*80 |
10,5 |
4 |
24 |
Tervueren |
sluggish + tense calves, achilles sens. afterwards |
1-5 @ 85%, 6-8 @ 85%; walk back recovery; 7'52 - 7'54
walk - 7'00 |
| Sat |
7/jun/03 |
|
LR |
69' |
14,3 |
1 |
30 |
Rekem |
sluggish + tense calves + sleepy |
68'42 (22'22 + 24'17 + 22'02) |
| Sun |
8/jun/03 |
|
10*200 |
12,7 |
3 |
26 |
NR Rekem |
sluggish + tense calves + sleepy |
in forest: 35"3 (1'25) - 34"7 (1'28) -
34"4 (1'34) - 35"2 (1'40) - 34"8 (1'36) - 34"8 (1'34) -
34"9 (1'27) - 33"5 (1'29) - 33"5 (1'35) - 34"5 (1'38) |
|
|
|
|
|
92,7 |
|
|
|
|
|
| Mon |
9/jun/03 |
|
ER |
58' |
13,0 |
3 |
20 |
Tervueren, 2L |
sluggisch + very stiff + tired + sleepy |
57'53 (4'27 + 25'08 + 24'31 + 3'45); very tired legs,
painful stiffness after 40' (?), mild dizzyness, feels as if blood
circulation stops |
| Tue |
10/jun/03 |
|
RR |
38' |
8,0 |
1 |
23 |
Tervueren, 1L |
very tense legs |
ca 38' |
| Wed |
11/jun/03 |
|
LR |
63' |
13,0 |
1 |
25 |
Tervueren, 2L |
very tense legs, painful stings in muscles (esp. l.) |
62'40 (4'36 + 26'45 + 26'48 + 4'29) slow recup pace |
| Thu |
12/jun/03 |
|
--- |
|
|