| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/17/2006 |
Run |
RUN by car: 15K loop (Boathouse / Almere 30K race course) |
Race |
30.0 km |
3:22:30 |
6:45 |
 |
| 12/31/2007 |
Run |
RUN: reversed Caroline |
Easy |
10.0 km |
1:13:49 |
7:23 |
|
| 12/31/2007 |
Strength UB |
UB: GS Ba/S - 28min. |
Default |
|
24:57 |
|
|
| 1/1/2008 |
Run |
TM: easy |
Easy |
6.1 km |
40:00 |
6:34 |
|
| 1/1/2008 |
Strength UB |
UB: PUB UP premix - 36:30min (Cathe) |
Default |
|
|
|
|
| 1/2/2008 |
Run |
TM: easy |
Easy |
10.6 km |
1:09:24 |
6:33 |
|
| 1/3/2008 |
Strength UB |
UB: Gym Style C/T |
Default |
|
53:27 |
|
|
| 1/4/2008 |
Run |
RUN: out&back 06.7K (dike and back) |
Easy |
6.1 km |
43:13 |
7:09 |
|
| 1/7/2008 |
Run |
TM: easy |
Easy |
1.5 km |
10:12 |
6:48 |
|
| 1/10/2008 |
Run |
TM: easy |
Tempo |
9.3 km |
1:00:30 |
6:33 |
|
| 1/12/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Speed Intervals |
8.5 km |
1:00:52 |
7:10 |
|
| 1/12/2008 |
Strength UB |
UB: Pyramid UB incl. abs - 36:30 min. |
Default |
|
|
|
|
| 1/13/2008 |
Run |
RUN: reversed Caroline |
Long |
21.0 km |
2:40:27 |
7:39 |
|
| 1/17/2008 |
Swim |
SWIM: 25 meter pool |
Free Style |
|
1:00:00 |
|
|
| 1/18/2008 |
Run |
RUN: reversed Caroline |
Easy |
9.0 km |
1:05:16 |
7:18 |
|
| 1/19/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Tempo |
8.4 km |
55:00 |
6:33 |
|
| 1/20/2008 |
Run |
RUN: Random |
Doggie run |
8.2 km |
1:05:27 |
7:58 |
|
| 1/21/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
|
45:00 |
|
|
| 1/22/2008 |
Run |
RUN: out&back 06.7K (dike and back) |
Tempo |
6.0 km |
46:21 |
7:44 |
|
| 1/24/2008 |
Swim |
SWIM: 25 meter pool |
Free Style |
900.0 m |
1:00:00 |
1:06:40 |
|
| 1/25/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Tempo |
8.4 km |
59:17 |
7:04 |
|
| 1/26/2008 |
Run |
RUN: out&back 06.7K (dike and back) |
Doggie run |
6.0 km |
43:42 |
7:17 |
|
| 1/27/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
9.2 km |
1:08:32 |
7:26 |
|
| 1/27/2008 |
Run |
RUN: Random |
Long |
13.6 km |
1:45:16 |
7:45 |
|
| 1/28/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
775.0 m |
45:00 |
58:04 |
|
| 1/29/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.4 km |
59:37 |
7:06 |
|
| 1/30/2008 |
Run |
TM: interval - do my own thing |
Speed Intervals |
7.0 km |
43:31 |
6:13 |
|
| 1/30/2008 |
Run |
TM: easy |
Tempo |
4.0 km |
25:49 |
6:28 |
|
| 1/31/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
900.0 m |
1:00:00 |
1:06:40 |
|
| 2/2/2008 |
Strength UB |
UB: PUB UP premix - 36:30min (Cathe) |
Default |
|
31:21 |
|
|
| 2/3/2008 |
Run |
TM: Long Run (slow and easy) |
Long |
25.0 km |
2:51:48 |
6:53 |
|
| 2/4/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
650.0 m |
45:00 |
1:09:14 |
|
| 2/5/2008 |
Strength UB |
UB: Pyramid UB incl. abs - 36:30 min. |
Default |
|
46:33 |
|
|
| 2/6/2008 |
Run |
TM: easy |
Easy |
15.0 km |
1:41:40 |
6:47 |
|
| 2/7/2008 |
Swim |
SWIM: 25 meter pool |
Free Style |
1100.0 m |
1:00 |
0:55 |
|
| 2/8/2008 |
Run |
TM: easy |
Tempo |
9.0 km |
1:01:36 |
6:51 |
|
| 2/9/2008 |
Run |
RUN: out&back 06.7K (dike and back) |
Easy |
5.7 km |
43:20 |
7:33 |
|
| 2/9/2008 |
Strength UB |
UB: Muscle Endurance-UB (Cathe) |
Default |
|
43:52 |
|
|
| 2/10/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.5 km |
1:07:13 |
7:55 |
|
| 2/10/2008 |
Run |
RUN: Random |
Long |
19.7 km |
2:39:17 |
8:05 |
|
| 2/12/2008 |
Run |
TM: Coach Troy Runervals 3.0 Intervals (45min) |
Speed Intervals |
3.5 km |
23:16 |
6:39 |
|
| 2/12/2008 |
Strength UB |
UB: Pyramid UB incl. abs - 36:30 min. |
Default |
|
45:01 |
|
|
| 2/13/2008 |
Run |
RUN: Elvis-Fischer-Michelin-Brik-dike-vW-Fisher-Elvis=10.5 |
Easy |
10.4 km |
1:15:53 |
7:19 |
|
| 2/13/2008 |
Run |
TM: interval - do my own thing |
Speed Intervals |
5.0 km |
31:27 |
6:18 |
|
| 2/16/2008 |
Run |
RUN: Elvis-Fischer-Michelin-Brik-dike-vW-Fisher-Elvis=10.5 |
Easy |
10.4 km |
1:17:11 |
7:27 |
|
| 2/16/2008 |
Strength UB |
UB: Muscle Endurance-UB (Cathe) |
Default |
|
29:23 |
|
|
| 2/21/2008 |
Swim |
SWIM: 25 meter pool |
Free Style |
500.0 m |
|
|
|
| 2/23/2008 |
Bike |
|
Easy |
7.0 km |
27:00 |
3:52 |
|
| 2/23/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Doggie run |
8.4 km |
1:07:18 |
8:01 |
|
| 2/23/2008 |
Strength UB |
UB: Muscle Endurance-UB (Cathe) |
Default |
|
38:01 |
|
|
| 2/24/2008 |
Run |
RUN: Random |
Doggie run |
10.0 km |
1:21:05 |
8:07 |
|
| 2/24/2008 |
Run |
RUN: Random |
Long |
13.6 km |
1:55:05 |
8:28 |
|
| 2/24/2008 |
Bike |
|
Tempo |
12.0 km |
40:00 |
3:20 |
|
| 2/25/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
700.0 m |
45:00 |
1:04:18 |
|
| 2/26/2008 |
Strength UB |
UB: Pyramid UB incl. abs - 36:30 min. |
Default |
|
46:05 |
|
|
| 2/27/2008 |
Run |
TM: interval - do my own thing |
Speed Intervals |
7.1 km |
44:41 |
6:17 |
|
| 2/29/2008 |
Run |
RUN: Random |
Easy |
10.4 km |
1:18:51 |
7:35 |
|
| 3/1/2008 |
Strength UB |
UB: Muscle Endurance-UB (Cathe) |
Default |
|
27:41 |
|
|
| 3/1/2008 |
Run |
TM: easy |
Tempo |
10.5 km |
1:04:03 |
6:06 |
|
| 3/2/2008 |
Run |
RUN: Random |
Doggie run |
10.6 km |
1:24:05 |
7:56 |
|
| 3/2/2008 |
Run |
RUN: Random |
Long |
15.7 km |
2:11:06 |
8:21 |
|
| 3/3/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
600.0 m |
45:00 |
1:15:00 |
|
| 3/4/2008 |
Run |
RUN: Random |
Tempo |
9.6 km |
1:12:16 |
7:32 |
|
| 3/6/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
750.0 m |
1:00:00 |
1:20:00 |
|
| 3/6/2008 |
Run |
RUN: out&back 06.7K (dike and back) |
Easy |
6.0 km |
45:45 |
7:38 |
|
| 3/8/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Doggie run |
9.1 km |
1:07:58 |
7:29 |
|
| 3/8/2008 |
Bike |
|
Easy |
15.0 km |
1:20:00 |
5:20 |
|
| 3/9/2008 |
Run |
RUN: Random |
Doggie run |
11.0 km |
1:30:08 |
8:12 |
|
| 3/9/2008 |
Run |
RUN: Random |
Easy |
18.8 km |
2:38:00 |
8:25 |
|
| 3/10/2008 |
Run |
RUN: Random |
Recovery |
2.5 km |
26:02 |
10:25 |
|
| 3/12/2008 |
Run |
TM: interval - do my own thing |
Speed Intervals |
15.0 km |
1:45:51 |
7:04 |
|
| 3/13/2008 |
Run |
RUN: Random |
Doggie run |
9.6 km |
1:26:15 |
9:00 |
|
| 3/16/2008 |
Run |
RUN: Random |
Long |
22.6 km |
2:55:24 |
7:47 |
|
| 3/17/2008 |
Run |
TM: easy |
Recovery |
3.5 km |
23:09 |
6:37 |
|
| 3/17/2008 |
Swim |
SWIM: 25 meter pool |
Mixed |
600.0 m |
45:00 |
1:15:00 |
|
| 3/19/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Tempo |
9.8 km |
1:12:20 |
7:23 |
|
| 3/21/2008 |
Run |
TM: easy |
Easy |
1.5 km |
11:08 |
7:26 |
|
| 3/22/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Tempo |
9.7 km |
1:06:52 |
6:54 |
|
| 3/23/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
10.0 km |
1:15:16 |
7:32 |
|
| 3/24/2008 |
Run |
RUN: 33.25K rail road-dike-Fischer-ph-Galjoot-dike-ph-Brik-dike-Botter-home=33.25 |
Long |
33.3 km |
4:11:57 |
7:35 |
|
| 3/26/2008 |
Bike |
Bike: home->work or work->home along alotments |
Easy |
6.5 km |
23:00 |
3:33 |
|
| 3/26/2008 |
Bike |
Bike: home->work or work->home along alotments |
Easy |
6.5 km |
22:00 |
3:24 |
|
| 3/28/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
9.9 km |
1:18:45 |
7:57 |
|
| 3/28/2008 |
Bike |
Bike: home->work or work->home along alotments |
Easy |
6.5 km |
22:00 |
3:24 |
|
| 3/28/2008 |
Bike |
BIKE: work->home or work->home thru Stedenwijk |
Easy |
6.5 km |
19:00 |
2:56 |
|
| 3/29/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Doggie run |
8.5 km |
1:11:54 |
8:28 |
|
| 3/30/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Doggie run |
8.7 km |
1:03:30 |
7:18 |
|
| 3/30/2008 |
Run |
RUN: Random |
Long |
12.4 km |
1:29:20 |
7:12 |
|
| 3/31/2008 |
Run |
RUN: Random |
Recovery |
3.5 km |
27:33 |
7:53 |
|
| 3/31/2008 |
Bike |
Bike: home->work or work->home along alotments |
Easy |
6.5 km |
20:00 |
3:05 |
|
| 3/31/2008 |
Bike |
BIKE: work->home or work->home thru Stedenwijk |
Easy |
6.5 km |
18:00 |
2:47 |
|
| 4/5/2008 |
Strength UB |
UB: S&H UB (Cathe) |
Default |
|
1:00:00 |
|
|
| 4/5/2008 |
Run |
RUN: Random |
Doggie run |
9.4 km |
1:13:37 |
7:49 |
|
| 4/6/2008 |
Run |
RUN: Random |
Long |
29.2 km |
3:54:32 |
8:02 |
|
| 4/7/2008 |
Bike |
BIKE: work->home or work->home thru Stedenwijk |
Easy |
6.5 km |
20:00 |
3:05 |
|
| 4/7/2008 |
Bike |
BIKE: work->home or work->home thru Stedenwijk |
Easy |
6.5 km |
19:00 |
2:56 |
|
| 4/8/2008 |
Bike |
Bike: home->work or work->home along alotments |
Easy |
6.5 km |
21:00 |
3:14 |
|
| 4/8/2008 |
Bike |
BIKE: work->home or work->home thru Stedenwijk |
Easy |
6.4 km |
21:00 |
3:17 |
|
| 4/9/2008 |
Run |
RUN: Random |
Easy |
12.4 km |
1:35:58 |
7:44 |
|
| 4/9/2008 |
Bike |
Bike: home->work or work->home along alotments |
Easy |
6.5 km |
22:00 |
3:24 |
|