My name is Wout and I was born in 1983 in Leidschendam, Netherlands. I grew up in Voorburg and later moved to Zoetermeer, where I still reside today. After earning my MSc in 2009, I moved to Utrecht to be with my girlfriend and start my PhD research on meandering rivers. After obtaining my PhD in 2013, I took a Post-Doctoral Researcher Associate position at Durham University in the UK and lived there for 2.5 years before returning to Utrecht for another postdoc. I have since left academia and worked at Arcadis for 2.5 years before I found my current job at Rijkswaterstaat.
I have a passion for exploring landscapes and enjoy hiking, running, and cycling. During my holidays, I love to go on hikes, especially in mountainous terrain, and I run regularly throughout the year. Some of my favorite hiking destinations include Norway's Hardangervidda and Corsica. My girlfriend and I have also visited a number of other beautiful places, such as Scotland, Canada, France, New Zealand, Italy, Iceland (wiht our daughter) and the USA. We're now looking for new adventures, possibly in Patagonia, but this time with our daughter Minke, who was born in February 2020 amid the COVID-19 pandemic.
I have a passion for both running and cycling. I have previously taken on several cycling challenges, such as the tourist version of the "Amstel Gold Race" circuit, which I successfully completed 5 times. I completed the 100 km circuit once, but the other times I took on the 150 km tour, which has more hills and was a greater challenge. I also cycled the 130 km course of the "Luik-Bastenaken-Luik," and in 2012, I rode the "Elfstedentocht," a 240 km tour that must be completed in one day, with my girlfriend.
Presently, I'm an avid runner, aiming to run 5-6 times a week. In 2012, I joined the AthleticPoint running club in Utrecht. When I moved to Durham, I joined the Durham City Harriers, but in August 2016, I returned to my old club back in the Netherlands. After 2 years, I sought to make a new challenge and joined Hellas in Utrecht, which helped me improve my 10 km, 15 km, 10 EM and marathon times. To date, I have run 15 marathons (including Rotterdam (three times), Amsterdam (three times), Eindhoven (three times), Berlin (twice), London, Zermatt, Boston, and Sneek) and several other races. After the COVID pandemic, I am eager to set new goals and continue to improve my running abilities. This year, 2023, I will do my first ultra run, the Eiger Ultra Trail run of 101 km.
Personal best (looptijden.nl):
(Rotterdam 2013, Amsterdam 2013, Rotterdam 2014, Berlin 2014, Rotterdam 2015, London 2015, Eindhoven 2015, Zermatt 2016, Eindhoven 2016, Boston 2017, Berlin 2017, Sneek 2018, Eindhoven 2018, Amsterdam 2019 en Amsterdam 2021)
Science behind my running
Below you can find my own running fitness trend, which is based on an impulse-response model by Dr. Eric W. Banister in 1975 and Andrew R. Coggan later. The following reference has been used: Modeling Human Performance, fellrnr.com. I found this information on StravistiX, which uses my Strava activities that included Heart Rate information since June 2014. I am happy to share the graph with you and I will try to keep this information up-to-date, and share my experience of using this information to get in form for my big races. Stop updating after 2018 - maybe get back on this later.
Berlin 2014 Fitness = 54.50 Fatique = 33.90 Form = 20.60 TRIMP (from the race itself) = 421
Rotterdam 2015 Fitness = 87.13 Fatique = 52.15 Form = 34.98 TRIMP (from the race itself) = 446
London 2015 Fitness = 80.69 Fatique = 50.13 Form = 30.56 TRIMP (from the race itself) = 364
Eindhoven 2015 Fitness = 82.22 Fatique = 48.97 Form = 33.25 TRIMP (from the race itself) = 360
Zermatt 2016 Fitness = 70.91 Fatique = 31.91 Form = 39.00 TRIMP (from the race itself) = 783
Eindhoven 2016 Fitness = 73.74 Fatique = 41.87 Form = 31.87 TRIMP (from the race itself) = 390
Boston 2017 Fitness = 76.88 Fatique = 44.91 Form = 31.97 TRIMP (from the race itself) = 373
Berlin 2017 Fitness = 84.35 Fatique = 54.80 Form = 29.55 TRIMP (from the race itself) = 394
Sneek 2018 Fitness = 68.99 Fatique = 55.40 Form = 13.59 TRIMP (from the race itself) = 344
Eindhoven 2018 Fitness = 93.72 Fatique = 62.73 Form = 29.99 TRIMP (from the race itself) = 410
City-Pier-City 2016 Fitness = 77.36 Fatique = 69.45 Form = 7.91 TRIMP (from the race itself) = 181 (PB 1:17:12)
Current (15-10-18) Fitness = 69.71 Fatique = 80.35 Form = -10.64
Detailed explanation of the multi sports fitness (see also StravistiX)
The multi sports fitness trend is calculated from various heart rate stress. A heart rate stress is represented by an value called TRaining IMPulse or TRIMP. Training Impulse concept has been developed by Dr. Eric W. Banister. Basically, it represents the amount of heart stress during an activity: the longer you go at full throttle during an activity, the more TRIMP of activity goes up!
TRIMP has both a positive and a negative effect. The positive effect is called fitness, and the negative effect is called fatigue. Fitness and fatigue can combined to provide a value of form or Performance.
The Fitness, Fatigue and Form graph and table is based off an impulse-response model first developed by Dr. Eric W. Banister in 1975. It was later redefined by Andrew R. Coggan. This model will show you:
Your Fitness based on your chronic load
Your Fatigue based on your acute load
Your Form or stress balance
The Fitness curve is the long-term average daily training load. Default period is fixed to 42 days (or six weeks), so it will take ~6 weeks for your Fitness to be accurate. It's basically the foundations, the potential availability of the athlete... You can't get into big rides/runs or races without a minimum of fitness acquired. If that curve is too regular or too flat, it is not usually a sign of good training.
The Fatigue curve is the short-term average daily training load. Same way than Fitness but default period is fixed to 7 days (one week). Conceptually, fatigue is easy to understand: It's the tired feelings which limits your performance. This curve varies much faster than Fitness curve. On Fatigue curve, you can see the fatigue climbing sharply in response where you performed workouts with a high stress. But also go down quickly as you take few days off.
The Form curve is simply the difference between Fitness and Fatigue, it's the right balance of stress you should look at to avoid over training for example.
Form = Fitness - Fatigue
+25 < Form : Transition zone. Athlete is on form. Case where athlete has an extended break. (e.g. illness, injury or end of the season).
+5 < Form < +25 : Freshness Zone. Athlete is on form. Ready for a race.
-10 < Form < +5 : Neutral Zone. Zone reached typically when athlete is in a rest or recovery week. After a race or hard training period.
-30 < Form < -10 : Optimal Training Zone.
Form < -30 : Over Load Zone. Athlete is on overload or over-training phase. He should take rest!