| Performed Training Sessions:
Q3Q4 2003 |
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km |
i |
f |
s |
°C |
conditions |
how |
pace |
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| Mon |
30/jun/03 |
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ER |
58' |
13,0 |
2 |
3 |
3 |
19 |
Tervueren, 2L |
stiff muscles, vitamin prep intake (day 1/21) |
ca 58'30 |
| Tue |
1/jul/03 |
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ER |
55' |
13,0 |
3 |
2 |
4 |
16 |
Tervueren, 2L |
very stiff (painf muscles), but with more energy |
54'50 (4'20 + 23'53 + 22'57 +"51'11) |
| Wed |
2/jul/03 |
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RR |
35' |
8,0 |
2 |
4 |
3 |
18 |
Tervueren, 1L |
very painful achilles, sore, more energy |
34'40 |
| Thu |
3/jul/03 |
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3 |
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| Fri |
4/jul/03 |
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R |
800m |
9,5 |
5 |
2 |
3 |
18 |
Lanaken |
very painful left achilles, flex improving |
8th in 2'01"84 (29"5 - 59"5 - 1'30); difficult keeping up at
start, not enough energy to boost pace |
| Sat |
5/jul/03 |
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ER |
59' |
13,0 |
2 |
1 |
2 |
20 |
Tervueren, 2L |
good legs, flexibility OK, achilles barely hurts |
58'34 (29'50 + 28'43) running with old soles |
| Sun |
6/jul/03 |
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3*800 |
13,4 |
4 |
3 |
3 |
20 |
Vilvoorde (-T) |
achilles less painful, can 'feel' tib post (r.) |
[Avg. 2'11"6]: 2'12"1 (9'58) - 2'12"9 (9'59) - 2'09"2 (3'23) - 10' incl. 500m recovery jog |
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69,9 |
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| Mon |
7/jul/03 |
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ER |
55' |
13,0 |
3 |
2 |
3 |
22 |
Tervueren, 2L |
flex OK, old shoes = l achilles OK, r tib post bad |
54'57 (4'18 + 23'55 + 23'24 + 3'19) |
| Tue |
8/jul/03 |
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3*3*200 |
13,9 |
4 |
1 |
2 |
23 |
Woluwe SL (-T) |
back wind : 2.5 m/S, achilles OK while running |
[Avg. 27"8]: 27"3 (1'55) - 27"5 (1'58) - 28"7 (9'59) + 27"9 (1'57) - 27"7 (2'15) - 27"7 (9'59) + 26"7 (2'07) - 27"9 (2'03) - 28"1 (5'01) |
| Wed |
9/jul/03 |
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LR |
62' |
13,0 |
1 |
3 |
2 |
25 |
Tervueren, 2L |
slow pace; 2nd day mixed shoes (l:creed, r: cum) |
61'56 (4'32 + 26'26 + 26'26 + 4'31) |
| Thu |
10/jul/03 |
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ER |
32' |
6,5 |
1 |
3 |
3 |
16 |
Machelen |
a.m. run, r. tib p. is very sensitive |
32"27 (10'24 + 10'01 + 9'32) easy pace |
| Fri |
11/jul/03 |
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| Sat |
12/jul/03 |
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RR |
28' |
6,0 |
1 |
3 |
4 |
22 |
Vilvoorde |
warming-up for 1500m race, but legs don't feel OK |
27'35 |
| Sun |
13/jul/03 |
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R |
1500m |
8,5 |
5 |
2 |
3 |
28 |
Aartselaar |
dry air, asthmatic, muscles are hard & sore |
1st in 4'08"46 (48"X - 1'57 - 3'03?), taking lead after 800m +
accelerating |
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60,9 |
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| Mon |
14/jul/03 |
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ER |
56' |
12,5 |
2 |
3 |
4 |
27 |
Machelen (S) |
muscles loose after 5 strides, ankles OK (flexible) |
55'55 + 5 x 100m strides to loosen up |
| Tue |
15/jul/03 |
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200-400-600-400-200 |
10,1 |
5 |
4 |
5 |
32 |
Vilvoorde (-T) |
v. high lactate & training, extensive w-up |
26"1 (3'56) + 61"5 (3'56) + 1'37"3 (4'00) + 62"6 (3'58) + 28"2 (9') with 4'
walk/standing recovery, high lactate after 250m of 2nd repeat |
| Wed |
16/jul/03 |
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ER |
36' |
8,0 |
1 |
4 |
4 |
32 |
Tervueren, 1L |
hamstrings + hip flex slightly sore; ankles OK |
36'21 (4'37 + 27'07 + 4'36) slow pace, followed by 5x100m
strides |
| Thu |
17/jul/03 |
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RR |
29' |
6,0 |
1 |
3 |
2 |
20 |
Machelen (S) |
flex is v good, run OK without pain |
28'30 (9'40 + 9'28 + 9'21), followed by 5x100m strides |
| Fri |
18/jul/03 |
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R |
800m |
10,0 |
5 |
3 |
2 |
26 |
Lebbeke |
66.5kg, again tired legs @ warm-up, flex OK |
4th in 1'59"53 (27" 57" 1'28), very good tactics, tension last
100m, no wind |
| Sat |
19/jul/03 |
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R |
3000m |
9,5 |
4 |
2 |
3 |
32 |
Ninove |
v. hot, v sluggish legs after 1300m |
3000m abandon (2'59 @1000m, stop at 1800m - 5'20?) |
| Sun |
20/jul/03 |
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ER |
38' |
8,0 |
1 |
5 |
4 |
29 |
Tervueren, 1L |
very tired legs, oxygen or iron problem (?) |
37'58 (4'56 + 28'06 + 4'55) |
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64,1 |
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| Mon |
21/jul/03 |
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ER |
47' |
10,5 |
2 |
3 |
3 |
24 |
Machelen (S) |
better legs, looser after 5 strides |
47'27 (5'12 + 4'53 + 4'48 + 4'46 + 4'44 + 4'41 + 4'40 +
4'42 + 4'37 + 4'19) + 5x100m strides |
| Tue |
22/jul/03 |
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ER |
57' |
13,0 |
3 |
4 |
1 |
21 |
Tervueren, 2L |
iron supp shot (upset stomach) |
56'56 (4'19 + 24'53 + 23'52 + 3'50); pace felt very
tiring until 35' , then better |
| Wed |
23/jul/03 |
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5*300 |
10,6 |
4 |
2 |
2 |
19 |
Vilvoorde (-T) |
high lactate
during last repeat |
[Avg. 43"4]: 42"1 (5'47) - 44"1 (5'12) - 44"0 (4'57) + 43"7 (4'59) - 43"1 (3'12) with ca. 5'
walking rest |
| Thu |
24/jul/03 |
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ER |
34' |
8,0 |
2 |
1 |
3 |
18 |
Tervueren, 1L |
legs a bit tense, light pull at right quad (mid-right) |
ca. 34' |
| Fri |
25/jul/03 |
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RR |
34' |
8,2 |
1 |
2 |
3 |
22 |
Tervueren, 1L |
legs a bit tense, light pull at right quad (mid-right) |
stopped during warm-up; no hill training (26'17 + 7'36) |
| Sat |
26/jul/03 |
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electro-stimulation |
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| Sun |
27/jul/03 |
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ER |
38' |
8,0 |
2 |
2 |
1 |
21 |
Machelen (S) |
electro-stimulation |
38'03 (14'20 + 13'49 + 9'53 per 3 & 2km) |
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58,3 |
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| Mon |
28/jul/03 |
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ER |
34' |
8,0 |
2 |
2 |
3 |
21 |
Tervueren, 1L |
sore r quad, more energy |
33'37 (4'18 + 25'09 + 4'09) |
| Tue |
29/jul/03 |
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ER |
57' |
13,0 |
3 |
1 |
2 |
24 |
Tervueren, 2L |
physiotherapy, contracture r. thigh |
ca. 56'55 (4'15 + 24'45" + 24'15 + 3'40); 0' - 15'
ca. 125bpm, 15' - 30' ca. 130bpm, 30' - 45' ca 140 bpm, 45' - 57' 145 bpm |
| Wed |
30/jul/03 |
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ER |
56' |
13,0 |
3 |
1 |
2 |
19 |
Tervueren, 2L |
l. achilles (tibia p?) hurts, r. is OK |
ca 55'50 |
| Thu |
31/jul/03 |
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ER |
48' |
10,0 |
1 |
2 |
2 |
20 |
Machelen (S) |
l. achilles less tense, r. thigh better (physio) |
47'54 (5'04 + 9'35 + 9'34 + 14'17 + 4'43 + 4'39) |
| Fri |
1/aug/03 |
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ER |
34' |
8,0 |
2 |
2 |
3 |
25 |
Tervueren, 1L |
l. achilles + calf hurts, r. tigh contracture better |
34'10 (4'25 + 25'34 + 4'10) |
| Sat |
2/aug/03 |
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RR |
22' |
6,0 |
2 |
2 |
1 |
23 |
Machelen |
OK |
22'05 + 5x100m strides |
| Sun |
3/aug/03 |
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R |
800m |
8,3 |
5 |
3 |
2 |
30 |
Lebbeke |
l. achilles hurts, felt contracture during race |
2'01"37 (7th). Fast start
(0-200m), last position. (Impression of 1'58 pace), already (low) lactate
after 350m; sting left thigh (@contracture) |
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66,3 |
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| Mon |
4/aug/03 |
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ER |
45' |
10,6 |
3 |
4 |
3 |
32 |
NR Rekem, 2L |
l. achilles hurts, l. calf tense |
45'22 (1'39 + 22'31 + 19'52 + 1'20) |
| Tue |
5/aug/03 |
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4 |
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| Wed |
6/aug/03 |
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ER |
45' |
10,6 |
3 |
2 |
2 |
36 |
NR Rekem, 2L |
l. achilles very painful, l. calf tense |
44'39 (1'34 + 21'26 + 20'17 + 1'21) |
| Thu |
7/aug/03 |
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10*200 |
12,1 |
4 |
2 |
3 |
33 |
Bokrijk (-S) |
l. achilles very painful, l. calf tense |
[Avg. 30"0]: 29"6 (1'23) - 31"7 (1'26) - 29"5 (1'18) - 30"0 (1'24) - 28"8 (1'33) - 31"0 (1'39) - 30"8 (1'37) - 30"3 (1'37) - 30"0 (1'36) - 28"3 (5') - 200m recovery jog |
| Fri |
8/aug/03 |
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ER |
47' |
10,6 |
3 |
3 |
3 |
34 |
NR Rekem, 2L |
l. achilles painful, l. calf tense |
47'12 (1'41 + 22'44 + 21'38 + 1'09) |
| Sat |
9/aug/03 |
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H: 5*250m |
7,8 |
4 |
2 |
3 |
33 |
NR Rekem |
lactate build-up (feels like 300-700m of 800) |
51"4 (3'31) + 50"6 (3'43) + 48"8 (3'36) +
47"2 (4') on 10% slope (250m) |
| Sun |
10/aug/03 |
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ER |
44' |
10,6 |
4 |
3 |
4 |
34 |
NR Rekem, 2L |
l. achilles painful, r. ankle v sensitive |
44'33 (1'41 + 21'33 + 20'05 + 1'13) |
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62,3 |
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| Mon |
11/aug/03 |
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RR |
24' |
5,3 |
2 |
4 |
4 |
20 |
Machelen, 8am |
very sore, bad legs |
24' |
| Tue |
12/aug/03 |
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RR |
23' |
4,6 |
1 |
4 |
4 |
29 |
Tervueren |
very sore, bad legs (& sensitive) |
23'05 |
| Wed |
13/aug/03 |
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R |
800m |
9,0 |
4 |
4 |
4 |
21 |
Brasschaat |
sore, painful l. achilles, fatigue |
2'02"03 - dead legs, no
speed, no stamina. Worst 800m time since 1988 |
| Thu |
14/aug/03 |
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RR |
21' |
4,3 |
2 |
2 |
3 |
22 |
Rekem |
new shoes + soles |
21'30 |
| Fri |
15/aug/03 |
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| Sat |
16/aug/03 |
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| Sun |
17/aug/03 |
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R |
1500m |
5,5 |
4 |
5 |
5 |
20 |
Aalst |
weak legs, no cooling-down |
abandon 1150m (49", 3'05 @1100m), tired legs,
achilles very painful, asthmatic |
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28,7 |
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| Mon |
18/aug/03 |
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IR |
48' |
13,0 |
5 |
2 |
2 |
23 |
Tervueren, 2L |
legs OK, ankles less sensitive, hard after 30' |
47'40 (4'05 + 20'24 + 20'01 + 3'08) - compare 26/03/03
(3'58+21'13+19'53+3'16) |
| Tue |
19/aug/03 |
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ER |
34' |
8,0 |
2 |
2 |
4 |
24 |
Tervueren, 1L |
slower pace, stiff hamstrings, asthmatic @night |
33'25 (4'03 + 25'03 + 4'18) |
| Wed |
20/aug/03 |
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RR |
25' |
5,5 |
2 |
2 |
3 |
25 |
Machelen |
achilles pain during sprints |
ca. 24'30 |
| Thu |
21/aug/03 |
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RR |
15' |
3,3 |
2 |
2 |
3 |
22 |
Machelen |
achilles pain during sprints |
14'31 + 3x100m |
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R |
1500m |
7,5 |
5 |
2 |
3 |
23 |
Liège |
achiles pain; problems with breathing |
4'18"86 (13) can't keep uw
with slow pace; pace feels very fast after 300m (48") |
| Fri |
22/aug/03 |
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R |
1500m |
7,0 |
5 |
3 |
3 |
21 |
Turnhout |
achilles pain |
4'15"8 (2nd) but feels like
running a 4' pace (???) |
| Sat |
23/aug/03 |
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| Sun |
24/aug/03 |
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31,3 |
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| Mon |
25/aug/03 |
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| Tue |
26/aug/03 |
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| Wed |
27/aug/03 |
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| Thu |
28/aug/03 |
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continous light headache + light asthma |
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| Fri |
29/aug/03 |
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37bpm heartbeat |
+ dry eyes, dry
mouth, dry skin |
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| Sat |
30/aug/03 |
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68.5 kg |
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| Sun |
31/aug/03 |
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0,0 |
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| Mon |
1/sep/03 |
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continous light headache + light asthma |
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| Tue |
2/sep/03 |
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--- |
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id. |
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| Wed |
3/sep/03 |
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id. |
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| Thu |
4/sep/03 |
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id. |
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| Fri |
5/sep/03 |
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id. |
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| Sat |
6/sep/03 |
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ER |
30' |
6,5 |
3 |
3 |
2 |
21 |
Machelen |
id. |
30'00 |
| Sun |
7/sep/03 |
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ER |
32' |
8,0 |
2 |
2 |
3 |
19 |
Tervueren, 1L |
starting vit B. complex |
31'54 (4'12 + 23'46 + 3'55), slower running |
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14,5 |
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| Mon |
8/sep/03 |
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IR |
29' |
8,0 |
4 |
2 |
3 |
18 |
Tervueren, 1L |
headache gone |
28'41 (4'03 + 20'24 + 4'13), fast pace 0-10', very fast
pace 10-24' |
| Tue |
9/sep/03 |
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--- |
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fysio |
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| Wed |
10/sep/03 |
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ER |
42' |
10,0 |
3 |
2 |
3 |
14 |
Machelen, rain |
cw running on track. Achilles hurts during strides |
41'35 (km 7+8: 8'11, km 9+10 + 8'31), 5 x 100m strides
every 5' interval 10' - 30' |
| Thu |
11/sep/03 |
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IR |
49' |
13,0 |
4 |
2 |
2 |
19 |
Tervueren, 2L |
fysio; legs feeling OK, good energy level |
48'35 (3'48 + 20'40 + 20'41 + 3'25), 13'00 to @top, good
even pace, achilles sensitive after 30' |
| Fri |
12/sep/03 |
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| Sat |
13/sep/03 |
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ER |
44' |
10,4 |
3 |
3 |
2 |
19 |
Evere track |
achilles hurting more |
2km + 1000m fast + 2km + 800m fast + 600m fast + 2km:
8'57 + 3'27 + 8'58 + 2'35 + 9'11 + 1'46 + 8'58 (10.4km in 43'55) |
| Sun |
14/sep/03 |
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ER |
52' |
13,0 |
3 |
1 |
2 |
19 |
Tervueren, 2L |
achilles hurting after 30', l calf hurting too |
51'56 (4'01 + 22'43 + 21'53 + 3'18) |
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54,4 |
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| Mon |
15/sep/03 |
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--- |
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| Tue |
16/sep/03 |
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ER |
32' |
8,0 |
2 |
2 |
2 |
14 |
Tervueren, 1L |
fysio, ankles OK, almost no pain while running |
21'21 (4'19 + 24'06 + 3'55) |
| Wed |
17/sep/03 |
|
ER |
54' |
13,0 |
3 |
3 |
2 |
24 |
Tervueren, 2L |
achilles sensitive after 30', tib post too (?) |
54'02 (4'06 + 23'00 + 23'03 + 3'52) |
| Thu |
18/sep/03 |
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ER |
57' |
13,0 |
2 |
3 |
4 |
28 |
Tervueren, 2L |
fysio, achilles almost fine, 'breaking in' left sole |
56'55 (4'08 + 24'03 + 24'36 + 4'07) |
| Fri |
19/sep/03 |
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ER |
54' |
12,9 |
2 |
3 |
4 |
28 |
Tervueren |
l. calf more sensitive, + gym |
57'17 (12'28 + 4'09 + 24'58 + 4'19 + 11'20) |
| Sat |
20/sep/03 |
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ER |
45' |
10,6 |
2 |
2 |
4 |
29 |
NR Rekem, 2L |
stiff l. calf muscles, painful achilles |
ca 45' |
| Sun |
21/sep/03 |
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LR |
65' |
13,3 |
3 |
2 |
4 |
29 |
NR Rekem, 2L+ |
stiff l. calf muscles, painful achilles |
ca 65' (27'20 + 19'38 + ca. 16') |
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70,8 |
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| Mon |
22/sep/03 |
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ER |
57' |
13,0 |
2 |
2 |
4 |
30 |
Tervueren, 2L |
extremely painful l. achilles + physio |
4'15 pace with slower pace after 30' (and stopping twice
due to pain) |
| Tue |
23/sep/03 |
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--- |
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gym, l + r. soles modified |
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| Wed |
24/sep/03 |
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ER |
31' |
8,0 |
3 |
2 |
4 |
27 |
Tervueren, 1L |
sensitive but less painful + physio |
31'22 (4'08 + 23'19 + 3'53) |
| Thu |
25/sep/03 |
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--- |
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| Fri |
26/sep/03 |
|
ER |
35' |
7,4 |
2 |
2 |
3 |
27 |
Bédoin, on grass |
sensitive but less painful |
35'00 |
| Sat |
27/sep/03 |
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--- |
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|
| Sun |
28/sep/03 |
|
ER |
36' |
8,0 |
3 |
1 |
3 |
21 |
Cassis, sinter |
very sensitive and painful |
35'35 (9'21 + 8'47 + 8'28 + 8'58) per 2K |
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|
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|
|
36,4 |
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|
| Mon |
29/sep/03 |
|
ER |
48' |
10,7 |
2 |
1 |
1 |
25 |
Cassis sinter |
low sensitivity, no stretching after run |
48'00 (13'47 + 9'15 + 9'13 + 9'10 + 6'33) 9'XX per 2K |
| Tue |
30/sep/03 |
|
ER |
45' |
10,5 |
3 |
2 |
2 |
26 |
Cassis sinter |
low sensitivity |
ca 45' |
| Wed |
1/okt/03 |
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--- |
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| Thu |
2/okt/03 |
|
3*1000 |
10,0 |
4 |
2 |
3 |
24 |
Aubagne |
1st repeats in 8 weeks, not much stamina |
[Avg. 3'09"]: 3'01 + 3'14 + 3'11 (with 1'30 to 2'00 jog i.e. 200m) |
| Fri |
3/okt/03 |
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--- |
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| Sat |
4/okt/03 |
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--- |
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| Sun |
5/okt/03 |
|
ER |
54' |
13,0 |
3 |
2 |
3 |
9 |
Tervueren, 2L |
less sensitive |
53'57 (4'12 + 23'04 + 23'07 + 3'33) |
|
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|
|
44,2 |
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|
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|
|
|
| Mon |
6/okt/03 |
|
ER |
33' |
8,0 |
2 |
2 |
2 |
11 |
Tervueren, 1L |
l achilles improving, no 'fuel' after 20' |
33'16 (4'05 + 24'07 + 5'03), slowing down after 25' |
| Tue |
7/okt/03 |
|
ER |
52' |
13,0 |
3 |
1 |
1 |
12 |
Tervueren, 2L |
achilles improving, followed by gym |
51'55 (4'04 + 22'50 + 21'32 + 3'28), lots of 'fuel', no
lactate production |
| Wed |
8/okt/03 |
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--- |
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|
physio |
|
| Thu |
9/okt/03 |
|
IR |
51' |
13,0 |
4 |
1 |
3 |
13 |
Tervueren, 2L |
achilles sensitive after
30', then slower pace |
50'58 (3'52 + 19'58 + 23'31 + 3'36), fast pace including
a 30" standing recovery halfway (170+ bpm), 12'57 @top |
| Fri |
10/okt/03 |
|
ER |
56' |
13,0 |
2 |
3 |
3 |
16 |
Tervueren, 2L |
sleepy during day, achilles bit more sensitive |
55'50 (4'14 + 23'54 + 23'43 + 3'58) |
| Sat |
11/okt/03 |
|
10*200 |
12,7 |
3 |
2 |
3 |
15 |
Fallon, -T |
first interval in 8 weeks, achilles painful after 4 r. |
[Avg. 31"5]: 32"0 (1'20) - 32"5 (1'23) - 32"6 (1'26) - 31"6 (1'23) - 31"7 (1'29) - 31"4 (1'25) - 31"3 (1'27) - 31"1 (1'24) - 31"1 (1'29) - 29"6 - 200m recovery jog |
| Sun |
12/okt/03 |
|
ER |
55' |
13,0 |
2 |
3 |
3 |
14 |
Tervueren, 2L |
achilles sensitive after 30' |
55'28 (4'09 + 23'41 + 23'51 + 3'46) |
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|
|
|
|
72,7 |
|
|
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|
|
| Mon |
13/okt/03 |
|
ER |
58' |
13,0 |
2 |
3 |
5 |
11 |
Tervueren, 2L |
achilles more sensitive after 35', sore r hamstring |
57'55 (4'15 + 24'36 + 25'01 + 4'01) |
| Tue |
14/okt/03 |
|
ER |
32' |
8,0 |
3 |
2 |
5 |
9 |
Tervueren, 1L |
sore r. hamstring, achilles (ankle) sensitive |
31'36 (4'08 + 23'31 + 3'57) NEW soles |
| Wed |
15/okt/03 |
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--- |
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| Thu |
16/okt/03 |
|
6*400 |
10,9 |
4 |
3 |
4 |
11 |
Haren (-T) |
achilles sensitive but structure = OK |
[Avg. 72"5]: 71"5 (1'25) - 72"6 (1'27) - 74"4 (1'27) - 75"1 (1'26) - 73"8 (1'34) - 67"1 (1'55) - 200m recovery jog |
| Fri |
17/okt/03 |
|
ER |
53' |
13,0 |
3 |
2 |
2 |
11 |
Tervueren, 2L |
achilles much better (tighter soles) |
52'33 (3'59 + 23'04 + 22'06 + 3'22) |
| Sat |
18/okt/03 |
|
ER |
56' |
13,0 |
2 |
4 |
5 |
12 |
Tervueren, 2L |
achilles slightly sensitive (tired calf) |
56'27 (4'09 + 24'08 + 24'13 + 3'55) |
| Sun |
19/okt/03 |
|
15x100m |
11,5 |
4 |
3 |
4 |
9 |
Haren (-T) |
achilles sensitive at w-up, OK during sprints |
5x100m on grass and track, start every 50"-60" |
|
|
|
|
|
69,4 |
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|
|
| Mon |
20/okt/03 |
|
ER |
51' |
12,0 |
3 |
2 |
3 |
9 |
Haren (-T) |
achilles more sensitive |
51'07 (9'07 + 8'51 + 8'52 + 8'32 + 7'46 + 7'57), fast
last km |
| Tue |
21/okt/03 |
|
ER |
57' |
13,0 |
3 |
4 |
3 |
6 |
Tervueren, 2L |
calf sensitive |
57'00 (4'13 + 24'46 + 24'16 + 3'43), slow 20' from 25'
-> 45' (burn-out) |
| Wed |
22/okt/03 |
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--- |
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| Thu |
23/okt/03 |
|
4*1000 |
13,1 |
4 |
3 |
2 |
4 |
Haren (-T) |
extremely asthmatic, achillespain |
[Avg. 3'15"7]: 3'16"6 (1'30) - 3'19"5 (1'35) - 3'17"5 (1'39) - 3'09"1 (1'31) - 200m recovery jog |
| Fri |
24/okt/03 |
|
ER |
55' |
13,0 |
2 |
2 |
3 |
1 |
Tervueren, 2L |
sensitive l. calf & achilles |
54'46 (4'09 + 2"'40 + 23'21 + 3'35) |
| Sat |
25/okt/03 |
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--- |
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| Sun |
26/okt/03 |
|
IR |
50' |
13,0 |
4 |
3 |
2 |
7 |
Tervueren, 2L |
very asthmatic, achilles sensitivity stable |
50'24 (3'57 + 21'49 + 21'00 + 3'37) fast pace, difficult
after 30' |
|
|
|
|
|
64,1 |
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|
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| Mon |
27/okt/03 |
|
ER |
32' |
7,0 |
2 |
2 |
3 |
7 |
Haren (-T) |
asthmatic, blood test (150ml), mild pain l. achilles |
ca. 32' |
| Tue |
28/okt/03 |
|
F'lek: 6*200 |
14,0 |
4 |
2 |
2 |
9 |
Haren (-T) |
warmer, c-wise, pain after 5th 200m |
6x (1800m + 200m fast) + 2000m : 57'11 (8'09 + 33"8) + (7'14 + 31"8) + (7'34 + 30"5) + (7'31 + 30"6) + (7'24 + 30"1) + (7'24 + 29"1) + 8'47 |
| Wed |
29/okt/03 |
|
ER |
52' |
13,0 |
3 |
2 |
3 |
8 |
Tervueren, 2L |
soles adapted - almost no sensitivity |
52'24 (4'04 + 22'20 + 22'24 + 3'35) |
| Thu |
30/okt/03 |
|
ER |
45' |
10,0 |
2 |
2 |
3 |
7 |
Machelen (-T) |
achilles OK, calf is sensitive + Gym |
44'59 (9'30 + 9'06 + 8'59 + 8'51 + 8'31) |
| Fri |
31/okt/03 |
|
H: 5*40 +
3*80 |
10,2 |
4 |
4 |
4 |
11 |
Tervueren |
achilles without any pain, knee sore 3 hrs later |
every 2' start (@95%), sore from gym |
| Sat |
1/nov/03 |
|
ER |
59' |
13,0 |
2 |
4 |
4 |
9 |
Tervueren, 2L |
achilles better, left calf sensitive |
58'53 (4'23 + 25'27 + 24'56 + 4'05) |
| Sun |
2/nov/03 |
|
ER |
58' |
13,0 |
3 |
3 |
3 |
10 |
Tervueren, 2L |
tired muscles, achilles more sensitive |
57'48 (4'14 + 24'29 + 24'59 + 4'04) |
|
|
|
|
|
80,2 |
|
|
|
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|
|
|
| Mon |
3/nov/03 |
|
ER |
48' |
10,0 |
3 |
2 |
2 |
18 |
gym, treadmill |
sensitive achilles/calf after 25' |
ca 48' pace from 5'00 to 3'20 |
| Tue |
4/nov/03 |
|
10*200 |
14,5 |
4 |
2 |
2 |
9 |
Haren (-T) |
ankles sensitive after soles adjustment |
[Avg. 30"7]: 30"9 (1'26) - 31"1 (1'23) - 29"7 (1'25) - 30"7 (1'32) - 31"2 (1'33) - 31"1 (1'29) - 31"1 (1'36) - 31"3 (1'29) - 30"6 (1'43) - 29"2 - 200m recovery jog (feels like going very hard - not enough speed) |
| Wed |
5/nov/03 |
|
ER |
57' |
13,0 |
3 |
4 |
2 |
6 |
Tervueren, 2L |
no pain !!! 68.5kg |
56'34 (4'16 + 24'29 + 23'52 + 3'56) |
| Thu |
6/nov/03 |
|
ER |
53' |
13,0 |
3 |
3 |
2 |
15 |
Tervueren, 2L |
NEW shoes! No pain; GYM |
53'18 (4'04 + 23'04 + 22'36 + 3'33) |
| Fri |
7/nov/03 |
|
RR |
30' |
6,5 |
2 |
4 |
4 |
5 |
Machelen |
tight muscles |
30'22 (4'57 + 9'18 + 9'13 + 4'32 + 2'20) |
| Sat |
8/nov/03 |
|
ER |
55' |
13,0 |
2 |
3 |
3 |
9 |
Tervueren, 2L |
feels OK |
54'56 (27'42 + 23'32 + 3'41) |
| Sun |
9/nov/03 |
|
--- |
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|
70,0 |
|
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