Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles		km		+m
	Running	19	15:21:57	107.01	(8:37)	172.22	(5:21)	105
	Orienteering	4	4:36:11	19.82	(13:56)	31.9	(8:39)	1100	51 /	71c	71%
	Cycling	5	3:30:52	49.03	(13.9/h)	78.9	(22.5/h)
	Alternative	2	1:17:00	2.17		3.5
	Strength	1	15:00
	Total	20	25:01:00	178.04		286.52		1205	51 /	71c	71%
averages - sleep:7.6 weight:64.8kg

2:30

0:00

» now

Saturday Feb 28, 2009 #

Running 26:17 [3] 4.8 km (5:29 / km)
slept:10.0 weight:64.4kg shoes: Mizuno Wave Precision 8

The last training before tomorrows important competition.

Running towards the school and 2 rounds around it (10'52) - stretching - running drills including 2 sprints (4'10) - running 2 rounds around the school and back at home (11'15).

Friday Feb 27, 2009 #

Cycling warm up/down 38:21 [2] 13.4 km (21.0 kph)
slept:9.0

Warming up and cooling down: fast driving by bike towards (18'16) the club and easy driving back (20'05).

Running warm up/down 20:12 [3] 3.7 km (5:28 / km)
shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with the other DAL-runners.

Afterwards: 5min stretching and 10min running drills.

Running 27:38 [3] 5.0 km (5:32 / km)
shoes: Mizuno Wave Precision 8

Running on the track and each 800m (2 rounds) we accelerated for 30 meters.

Thursday Feb 26, 2009 #

Note
slept:8.0

No training today.

More nice photos from the trainingsweekend Trol - Westfalen.

And on alternativet.nu some toptransfers are announced on 22/02. ;-)

C • 3 belgen 2

Wednesday Feb 25, 2009 #

Running warm up/down 19:18 [3] 3.7 km (5:13 / km)
slept:10.0 shoes: Mizuno Wave Precision 8

Warming up before the intervall training together with Wouter V, Francy and the youngsters.

Running intervals 7:27 [5] 2.4 km (3:06 / km)
shoes: Mizuno Wave Precision 8

1200m - 800m - 400m

Today it was a short intervall training, because on sunday our athletes run the Belgian champs cross country in Oostende. This timing was also perfect for me, because we've our 1st national event on sunday.

Group 1: Wouter Vermonden and me.

Goal: 4'00 (1200m) - 2'32 (800m) - 1'12 (400m)

Our times and trainingschedules are based on the schemes from Tom Van Rooy (district champion cross country). He's our best cross country runner in the club (ACHL). We always run the same distances, but a little bit slower.
Today our coach checked the wrong times and told us to run: 3'48 - 2'24 - 1'08. Those times are an easy training for Tom, but a hard one for us..

My actual time:
3'52 (1200m) - 2'29 (800m) - 1'06 (400m)

Running intervals (Recuperation part) 7:47 [2] 0.8 km (9:44 / km)
shoes: Mizuno Wave Precision 8

Between the intervalls: 400m jogging: 3'12 - 4'35 (including a discussion about the fast intervall-times).

Running warm up/down 18:05 [3] 3.3 km (5:29 / km)
shoes: Mizuno Wave Precision 8

Cooling down with Wouter, Maarten, Luk and Francy.

Alternative 20:00 [1]
shoes: Mizuno Wave Precision 8

Alternative athletics training: Javelin throw (= speerwerpen).
My technics are worthless, a disaster.

Tuesday Feb 24, 2009 #

Running warm up/down 20:58 [3] 3.7 km (5:40 / km)
slept:8.0 shoes: Mizuno Wave Precision 8

Training on the road with the athletics club (DAL). Warming up: 3/4 round running with the whole group (+-30 runners).

Running long 36:11 [3] 7.2 km (5:02 / km)
shoes: Mizuno Wave Precision 8

After the warming up the group did split up. I ran in the 1st group, but Wouter, Stef and me ran only 2.5 rounds instead of 3 rounds.

Splittimes:
Round 1: 26'13 (4.8km): including warming up
Round 2: 21'36 (4.4km)
Round 2.5: 9'19 (1.7km)

Monday Feb 23, 2009 #

Note
slept:9.0 (rest day)

Next week will be an easy week, so i hope to be in good shape on sunday: 1st national event (H21A).

C • H21A 5

Sunday Feb 22, 2009 #

Running 45:04 [3] 8.15 km (5:32 / km)
slept:9.0 shoes: Mizuno Wave Precision 8

Easy training together with Winston in Zoerselbos (tot boshuisje).

Alternative (Football) 57:00 [3] 3.5 km (16:17 / km)

Football match together with Winston and some friends. 3 against 4 on a mini-outdoor-field.

Saturday Feb 21, 2009 #

Running long 1:25:06 [3] 15.2 km (5:36 / km) +20m 5:34 / km
slept:7.5 weight:64.5kg shoes: Mizuno Wave Precision 8

Endurance training with Winston in Vriesel. Some parts we ran off-road through the forest.

Friday Feb 20, 2009 #

Cycling warm up/down 38:21 [2] 13.4 km (21.0 kph)
slept:6.5

Warming up and cooling down: fast driving by bike towards (17'13) the club and easy driving back (21'08) together with Winston.

Running warm up/down 20:49 [3] 3.7 km (5:38 / km)
shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with the other DAL-runners.

Afterwards: 5min stretching and 10min running drills.

Running intervals 13:46 [4] 4.0 km (3:27 / km)
shoes: Mizuno Wave Precision 8

Program today: 4x 1000m. Normally we had to run 3'15 each time, but i had a cross race 2 days ago and my knee was still painfull, so i took it rather easy. Our (Dirk, Lander, Christophe, Winston and me) new goal: 3'30.

My actual times:
3'30 - 3'30 - 3'28 - 3'18 (the last one I pushed harder, but ofcourse not full speed).

Running intervals (Recuperation part) 9:20 [2] 1.2 km (7:47 / km)
shoes: Mizuno Wave Precision 8

Recuperation part: 400m jogging
3'02 - 3'11 - 3'07

Running warm up/down 16:51 [3] 2.9 km (5:49 / km)
shoes: Mizuno Wave Precision 8

Cooling down on the track.

Thursday Feb 19, 2009 #

Note
slept:7.0 (rest day)

Again no time for a training: a busy week at work and applying for an other job.

Wednesday Feb 18, 2009 #

Running warm up/down 16:15 [3] 2.8 km (5:48 / km)
slept:6.5 shoes: Mizuno Wave Precision 8

Warming up before the cross in Olen (Teunenberg: also an orienteering map) together with Greet Verstappen.

Running race 25:26 [5] 7.1 km (3:35 / km)
shoes: Mizuno Wave Precision 8

Cross country race in Olen.
2nd place (50 participators). 1st round: 12'39 (3.55km) and 2nd round: 12'47 (3.55km).

Results:
1. Wilfried Wuyts 25'15
2. Desmond Franssen 25'26
3. Herman Lievens +-25'45

(official results are coming soon)

Running warm up/down 21:12 [3] 3.7 km (5:44 / km)
shoes: Mizuno Wave Precision 8

Cooling down together with Greet Verstappen and Herman Lievens.

Tuesday Feb 17, 2009 #

Running warm up/down 22:14 [3] 3.7 km (6:01 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

Warming up: 3/4 round with the athleticsclub.

Running 28:42 [3] 5.9 km (4:52 / km)
shoes: Mizuno Wave Precision 8

Today I ran only 2 rounds instead of 3 rounds, because i'll run a cross competition tomorrow afternoon (specially organised for teachers).

Splittimes:
Round 1: 27'35 (4.8km): including warming-up-round
Round 2: 23'20 (4.8km)

Afterwards: a long stretching-session.

Monday Feb 16, 2009 #

Note
slept:6.5 (rest day)

A busy day (in the morning an exam for an other job and in the afternoon i had to be at school to discuss the scores of my students). So no time for a training today and my knee is still painfull and blue (because of a fall on saturday morning during the training).

Some fantastic pictures of the trainings camp here (from Niklas Glowka).

C • wow 3

Sunday Feb 15, 2009 #

Running warm up/down 3:55 [3] 0.7 km (5:36 / km)
slept:6.5 weight:64.3kg shoes: VJ Twister

A short warming up towards the start.

Orienteering 54:20 [4] *** 4.8 km (11:19 / km) +275m 8:48 / km
spiked:11/14c shoes: VJ Twister

Relay simulation: we started in groups of 3 runners (routes with forking). Our group: Ken Peeters, Christian Duesmann and me. Ken and me were both running a technical good race untill the 11th control. We searched here together for 5 minutes (because the control wasn't placed).
The German guy catched us up (he was several minutes behind. I finished in 3rd (last) position, 30" behind Ken and 1' slower than Christian.
The training was very hard because of the uphill running and because of the snow (more than 30cm!!!).

Map Grube haus oranien (with my routechoices)

Saturday Feb 14, 2009 #

Running warm up/down 12:00 [2] 2.2 km (5:27 / km)
slept:6.5 shoes: VJ Twister

Warming up before the training with Ken, Winston, Jeremy, Adriaan, Kristof, Michael VB, Dieter and the 3 Vervoort brothers.

Running (Running drills) 10:13 [2] 0.6 km (17:02 / km)
shoes: VJ Twister

Running drills with the whole group (13 runners from Flanders and 30 runners from Westfalen).

Orienteering 53:07 [5] *** 6.5 km (8:10 / km) +260m 6:49 / km
spiked:14/17c shoes: VJ Twister

Mass-start with forking.
Ken, Felix and me have running close to each oterh 75% of the race (Christophe was before us whole the time). But Ken and Felix both made a different mistake, so in the end I became 2nd.
Technically, i ran a good race and physically it was very tough because of the snow.

Results:
1. Christophe Prunsche (winner at EYOC 2008) 50'30
2. Desmond Franssen 53'07
3. Felix Späth (German national junior team) 56'
4. Ken Peeters 57'
5. Jeremy Genar 62'
...

Map Lichtenhardt

Orienteering 50:04 [3] *** 5.0 km (10:01 / km) +200m 8:21 / km
shoes: VJ Integrator

In the afternoon, we had our 2nd training: Score-O (45min).
I took it as a training and ran at a slower speed. But the training was still tough because of the snow (20cm). I made some mistakes in the beginning, the 2nd part of the training was much better.

Results: 1. Ken Peeters, 2. Michael VB, 3. Christian Duesmann.

Map Tiergarten (with my routechoices)

Running warm up/down 13:15 [2] 2.0 km (6:38 / km) +85m 5:28 / km
shoes: VJ Integrator

Cooling down with Ken, Winston, Jeremy and Michael.
We ran 1km uphill (7'58) and 1km back downhill (5'17).

Friday Feb 13, 2009 #

Orienteering 55:08 [4] *** 6.4 km (8:37 / km) +165m 7:38 / km
spiked:6/10c slept:6.5 shoes: VJ Twister

The start of the Trol - Wesfalen (north of Germany) trainingscamp.
At 22h30, we ran a night-o training in a village with some fields and also some forrest parts.
I borrowed a headlamp from a German runner, but after 15min the battery was empty. So i waited for some other runners (3 Vervoort brothers and Dieter Marinus) and when my brother catched us up, I could start following him untill the end.

Map Müsen (with my routechoices)

Thursday Feb 12, 2009 #

Note
slept:7.0 weight:65.3kg (rest day)

No time for a training today.
Tomorrow evening we'll travel to Germany for a o-trainingsweekend with Trol (Ken, Winston, Jeremy, Adriaan and the youngsters).

Wednesday Feb 11, 2009 #

Running warm up/down 18:11 [3] 3.7 km (4:55 / km)
slept:6.5 shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with the other DAL-runners.

+ 5min stretching + 10min running drills

Running intervals 9:45 [5] 3.2 km (3:03 / km)
shoes: Mizuno Wave Precision 8

Intervall: 8x 400m
The goal for group 1 was to run each 400m in 1'16 (same goal than a week ago). Group1: Wouter, Lander and me.

My actual times:
400m: 1'13" - 1'12" - 1'17" - 1'14" - 1'13" - 1'16" - 1'14" - 1'06" (the last one we pushed harder)

I felt physically strong today (probably because of sleeping more last weekend and training less last week).

Running intervals (Recuperation part) 13:59 [2] 1.4 km (9:59 / km)
shoes: Mizuno Wave Precision 8

The recovery between the intervals was 200m jogging + waiting: 1'56 - 2'03 - 1'50 - 2'13 - 2'01 - 1'53 - 1'56.

Running warm up/down 19:27 [3] 3.7 km (5:15 / km)
shoes: Mizuno Wave Precision 8

Cooling down with the Dal-runners (one round on the track and the classic round on the road).

Strength 15:00 [1]
shoes: Mizuno Wave Precision 8

Stretching and strength exercises in the clubhouse.

Tuesday Feb 10, 2009 #

Cycling warm up/down (Race bike) 23:59 [2] 9.5 km (23.8 kph)
slept:6.5

Biking towards the old clubhouse (11'38) and back (12'21) with the race bike.

Running warm up/down 21:49 [3] 3.7 km (5:54 / km)
shoes: Mizuno Wave Precision 8

Training on the road with the athletics club (DAL). Warming up: 3/4 round running with the whole group (+-30 runners).

Running long 51:53 [3] 10.3 km (5:02 / km)
shoes: Mizuno Wave Precision 8

After the warming up the group did split up. I ran in the 1st group with a lot of other runners (the group was too large to write down all the names).

Splittimes:
Round 1: 27'19 (4.8km): including warming up
Round 2: 22'54 (4.4km)
Round 3: 23'27 (4.8km)

Monday Feb 9, 2009 #

Note
slept:8.5 weight:65.3kg (rest day)

Sunday Feb 8, 2009 #

Running warm up/down 17:42 [3] 3.0 km (5:54 / km)
slept:8.5 shoes: Mizuno Wave Precision 8

Warming up before the cross country race in Herentals (together with Arno Dusart and Ranec Cools). Including some accelerations and walking.

Running race 11:21 [5] 3.27 km (3:28 / km)
shoes: Kalenji spikes

District champs cross country in Herentals (short distance).
16th spot (33 participants).
The terrain was even more muddy than 3 weeks ago (but the wind wasn't that tough today). The short distance race suited me better compared to the long distance. Also in orienteering I can make the same conclusion.

Results

C • nice result Desse! 3

Running warm up/down 15:27 [2] 2.8 km (5:31 / km)
shoes: Mizuno Wave Precision 8

Cooling down with Lander Sels and Thomas van der Kleij (Joost and Thomas were present as spectators. They participated at the Karimhoc earlier that day).

Saturday Feb 7, 2009 #

Running 21:36 [3] 4.0 km (5:24 / km)
slept:8.0 shoes: Mizuno Wave Precision 8

My last short run (with 2 accelerations) before the district champs cross country (tomorrow).

C • good luck... 1

Friday Feb 6, 2009 #

Cycling warm up/down 39:03 [2] 13.4 km (20.6 kph)
slept:6.5

Warming up and cooling down: fast driving by bike towards (16'23) the club and easy driving back (22'40) together with Winston.

Running warm up/down 19:26 [3] 3.7 km (5:15 / km)
shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with Wouter, Winston and the other DAL-runners.

Afterwards: 5min stretching and 10min running drills.

Running 31:04 [3] 5.7 km (5:27 / km)
shoes: Mizuno Wave Precision 8

Running on the track with Wouter. We also accelerated 5 times during 30 meters.

Thursday Feb 5, 2009 #

Note
slept:7.5 (rest day)

I'm still tired. I hope that this situation will improve before sunday.

Wednesday Feb 4, 2009 #

Running warm up/down 18:47 [3] 3.7 km (5:05 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with the other DAL-runners.

Afterwards we still did 5 minutes stretching and 10 minutes running drills.

Running intervals 8:39 [5] 2.8 km (3:05 / km)
shoes: Mizuno Wave Precision 8

Intervall: 2x (3x 400m + 1x 200m)
The normal schedule was 2x 3x 400m, but i prefered the shorter distance because i was too tired. The goal for group 1 was to run each 400m in 1'15. Group1: Wouter, Lander and me.

My actual times:
1st series (400m): 1'13" - 1'15" - 1'16" - 36,4" (200m)
2nd series (400m): 1'13" - 1'14" - 1'15" - 37.0" (200m)

Running (Recuperation part) 17:54 [2] 1.8 km (9:57 / km)
shoes: Mizuno Wave Precision 8

The recovery between the intervals was 200m jogging + waiting and 400m jogging between the series: 1'49 - 1'45 - 1'57 - 4'46 (400m) - 1'57 - 1'52 - 2'00 - 1'38.

Running warm up/down 19:56 [3] 3.6 km (5:32 / km)
shoes: Mizuno Wave Precision 8

Cooling down with the Dal-runners (no round on the track, but some extra meters on the road).

Tuesday Feb 3, 2009 #

Running warm up/down 23:34 [2] 3.7 km (6:22 / km)
slept:6.0 shoes: Mizuno Wave Precision 8

Training on the road with the athletics club (DAL). Warming up: 3/4 round running with the whole group (+-20 runners).
Very easy pace because of the weather (snow).

Running long 37:31 [3] 6.9 km (5:26 / km)
shoes: Mizuno Wave Precision 8

After the warming up the group did split up. I ran in the 1st group.

Splittimes:
Round 1: 29'22 (4.8km): including warming up
Round 2: 21'41 (4.1km): we took a shortcut
Round 2.5: 10'01 (1.7km)

Monday Feb 2, 2009 #

Note
slept:8.0 (rest day)

My left knee (patella) is irritated since a few days, so i took an extra rest day.

On sunday I'll run the district champs cross country: Startlist

Sunday Feb 1, 2009 #

Cycling warm up/down (Race bike) 40:16 [2] 14.6 km (21.8 kph)
slept:8.0

Easy biking towards Wim Vervoorts house.

Running warm up/down 13:01 [2] 2.2 km (5:55 / km)
shoes: VJ Twister

Warming up towards the start together with Michael Vanbaelen.

Orienteering race 1:03:32 [4] *** 9.2 km (6:54 / km) +200m 6:14 / km
spiked:20/30c shoes: VJ Twister

Regional orienteering event in Seraing (La Vecquée-nord).
My goal was to run at 80-85% of normal competitionspeed and to orienteer without mistakes.
But I wasn't strong today (physically) and made many many mistakes (10 different controls: lost more than 5 minutes in total).

Map (with routechoices)
Results
Splits

Running warm up/down 2:54 [2] 0.6 km (4:50 / km)
shoes: VJ Twister

Running back towards the competitioncentre.

Cycling tempo (Race bike) 30:52 [4] 14.6 km (28.4 kph)

Cycling back at home with Michael at high speed (because i wanted to watch the world championships cyclocross on tv). Very tough because of the wind.

C • hot 2

« Earlier | Later »