Training Log: Desmond

Note
slept:7.0 (rest day)

Restday: recovering from the weekend (i have very sore calves, already since intervaltraining last wedneday). My knee was good during the weekend, so i'm not sure if i have to go for a 2nd injection before the trainingscamp in Portugal next week.
The trainingscamp in Otterlo was really perfect. Trained a lot of kilometers, very nice and technical maps and good opponents (German, Trol and the Netherlands) during the fast trainings.

Orienteering 32:37 [3] *** 5.89 km (5:32 / km)
ahr:151 max:175 slept:6.0 shoes: Icebug Spirit olx

Placing 7 controls at Edese Heide (in the east part), first 2.5km just running towards that area. Then placing those controls followed by 2.5km back.

Orienteering race 44:34 [5] *** 9.62 km (4:38 / km)
ahr:188 max:200 shoes: Icebug Spirit olx

Relay Edese heide
1st leg runner: 4th position
Results: http://trol.be/result%20relay%20Trolstage%202010.x...

I had the same forking than Soren Riechers and Jeremy Genar. We have been together most of the race with Sören and me in the lead and Jeremy jogging behind us.
Towards the 5th control we had a longer forking, so Ken and Christophe disappeared. In the end Soren and me finished together with Cristophe Prunsche, 2 minutes behind Ken. Jeremy, Felix and Koen finished close behind us.

Orienteering 30:00 [2] ** 3.5 km (8:34 / km)
ahr:135 max:168 shoes: Icebug Spirit olx

Following (shadow) a little girl (Therese Urbanietz) during her relay (3rd leg). She was my teammate and the total results we finished in 2d position.

Orienteering 1:01:11 [3] ***** 9.17 km (6:40 / km)
ahr:161 max:187 slept:6.0 shoes: Icebug Spirit olx

Checking fixed (?) - not temporary - controls before the training. I made 2 huge mistakes (lost 8min on those 2 controls). In the end i ran faster because otherwise i would arrive too late.

Orienteering 24:14 [3] ***** 2.98 km (8:08 / km)
ahr:150 max:176 shoes: Icebug Spirit olx

Checking again some controls in the technical area where i made mistakes and then i followed Felix Spath as a shadow untill the finish of his corridor training.

Orienteering 28:10 [2] ***** 3.3 km (8:32 / km)
ahr:143 max:168 shoes: Icebug Spirit olx

Oro-hydro score-o. Made again mistakes and i got hungry, so i stopped after 28min.

Orienteering 42:33 [4] ***** 6.13 km (6:56 / km)
ahr:164 max:199 shoes: VJ Supra spike

O-intervals with group 2 (strongest runners were Dieter Marinus and Adriaan Pelckmans in this group). Started in mass-start, the person who arrived 1st at the control had to wait untill the last one of the group had passed. Then you could start hunting and catchin up runners again. The waiting (included in the total time) explains the low average HR.
I finished at 4 controls in 1st position, but i didn't try to win this competition. Sometimes i helped the runners in the back of the race and stayed with them.

Running warm up/down 11:30 [2] 1.5 km (7:40 / km)
ahr:142 max:158 shoes: VJ Supra spike

Cooling down and taking 2 controls out of the forest with Ken, Winston, Koen de Jongh and Anne van Zweeden.

Cycling 50:20 [2] 23 km (2:11 / km)
ahr:137 max:154 slept:6.0

Alternative (Football) 25:00 [3] 2 km (12:30 / km)

With students: 4 against 4: indoor

Cycling 51:44 [2] 23 km (2:15 / km)
ahr:143 max:171

Running 34:00 [2] 4.93 km (6:54 / km)
ahr:134 max:158 shoes: Mizuno Wave Fortis

Start of Trol-Westfalen trainingscamp: i ran in 2nd group (20 runners) at a very slow pace with the headlight in the forest.

Cycling (Racebike) 48:00 [2] 23 km (2:05 / km)
ahr:138 max:161 slept:7.0

11h15: SintAntonius - Hoogstraten

Alternative (Football) 15:00 [3] 1 km (15:00 / km)

Football indoor: 3 against 3 with students. Pretty intensive.

Cycling 50:30 [2] 23 km (2:12 / km)

16h35: Hoogstraten - SintAntonius

Cycling (Racebike) 54:20 [2] 23 km (2:22 / km)
ahr:128 max:143 slept:6.0

7h00: SintAntonius - Hoogstraten
Because of the ice, the roads were very dangerous. I slipped and felt on the asphalt, some pain at the left side (elbow and hip).

Cycling 53:35 [2] 23 km (2:20 / km)
ahr:132 max:150

10h40: Hoogstraten - SintAntonius

Running warm up/down 18:55 [2] 3.55 km (5:20 / km)
ahr:148 max:165 shoes: Mizuno Wave Fortis

Warming up with Wouter and Juan around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running intervals 14:46 [5] 4.8 km (3:05 / km)
ahr:180 max:199 shoes: Mizuno Wave Fortis

12x 400m (1'14 each)

My times: 1'15 - 1'15 - 1'14 - 1'14 - 1'13 - 1'13 - 1'15 - 1'14 - 1'14 - 1'14 - 1'14 - 1'11

I ran in group 1 with Wouter (also 12x), Lander (11x), Tom (11x) and the youngsters. Wouter and me both took the lead 6 times (50%), only the last one we pushed harder. I was really tired and finished in 4th position with Lander (1'06), Wouter (1'07) and Tom (1'09) ahead of me.
Physically: first intervaltraining on track since 7 weeks, so ofcourse i wasn't very strong. Also my hip (blue because of the cycling crash) and my knee (again) irritated me a little bit.

Running intervals (Recuperation part) 18:26 [2] 2.45 km (7:31 / km)
ahr:170 shoes: Mizuno Wave Fortis

Recuperation: 200m jogging (+- 1'40)

Running warm up/down 17:33 [2] 3.06 km (5:44 / km)
ahr:159 max:167 shoes: Mizuno Wave Fortis

Cooling down around Mintjens with Wouter, Lander, Jasmine, Tom and Carlos

+ 5min streching
+ 5 min speerwerpen