Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 28 days ending Feb 28, 2011:

activity

time

miles

Orienteering

11:03:06

62.59

(10:36)

100.73

(6:35)

675

30 /

87c

34%

Running

7:31:55

53.18

(8:30)

85.58

(5:17)

111

Cycling

2:41:03

Total

21:16:04

115.77

186.31

786

30 /

87c

34%

averages - sleep:7.6

1:44

0:00

» now

Sunday Feb 27, 2011 #

11 AM

Running warm up/down 9:39 [2] 1.63 km (5:55 / km) +35m 5:21 / km
ahr:143 max:173 slept:5.0 shoes: Icebug Spirit olx 2010

warm up towards the start with michael and some accelerations afterwards

Orienteering race 51:40 [5] ** 9.3 km (5:33 / km) +203m 5:01 / km
ahr:184 max:195 shoes: Icebug Spirit olx 2010

Bel-ranking regional race - Libramont
Class: 1
Distance gps: 10.25km
Results: 4th: http://www.frso.be/uploads/r935-result_html.HTM#H:...
Splits: http://frso.be/course_results_2.php?id=936
Map: http://img263.imageshack.us/f/libramont20110227.jp...

Wanted to test myself during todays race, but a short night wasn't the best preparation. Legs didn't feel great, but during uphill running i had a good feeling (and good splittimes). Lost some time in the green area (controls 3-6), should run more aggresive here.
Orienteering was okay (ofcourse some small hesitations) untill the 20th control. Then i really started to mess up my race (30" at ctrl 21, 1'20 at ctrl 22, 1'30 at ctrl 27 and 30" at ctrl 28). The last 2 controls were really hidden to my opinion.
Wasn't satisfied about the performance today. Also my HR (max and average) weren't as high as i expected, because i tried to push hard.

Running warm up/down 3:47 [2] 0.7 km (5:24 / km) +10m 5:03 / km
ahr:150 max:156 shoes: Icebug Spirit olx 2010

cooling down towards cc

Saturday Feb 26, 2011 #

5 PM

Running 27:21 [2] 5.41 km (5:03 / km) +10m 5:01 / km
ahr:150 max:169 slept:8.0 shoes: Mizuno Wave precision 11

short run in antwerpen

Friday Feb 25, 2011 #

8 PM

Running warm up/down 14:34 [2] 2.49 km (5:51 / km)
ahr:143 max:165 slept:8.0 shoes: Icebug Spirit olx 2010

warm up towards the start and an extra round with thomas

Orienteering race 42:46 [4] *** 6.21 km (6:53 / km) +50m 6:37 / km
ahr:183 max:193 shoes: Icebug Spirit olx 2010

Night o-race: Bosbergen-oost
Class: 1
Distance gps: 7.11km
Results: 2nd: http://www.trol.be/trolresultaten/201102251.html#H...
Splits: http://www.trol.be/trolresultaten/20110225/graf.ht...
Map: http://img696.imageshack.us/f/bosbergenoost2011022...

Didn't want to run full speed, but a good trainingsspeed. Really enjoyed the first part of the race, it was necesarry to stay concentrated. At ctrl 7 i made a mistake (1') like almost everyone. I better attacked it more safely. Control 9 was a little bit lucky. At ctrl 13 i lost 1'30 (also like almost everyone) because the control wasn't at the correct position. Here i also catched up with thomas.
Then at control 16 an angry man with 8 dogs was complaining that the controls were in his private area. He told us to leave or otherwise he would release his dogs and couldn't garantee our safety ;-). We didn't punch ctrl 16 and 17 and lost a lot of time here.
The rest of the race i ran at easier pace and still made a 1' mistake at control 21.

Thursday Feb 24, 2011 #

7 PM

Orienteering 56:21 [3] **** 8.41 km (6:42 / km) +31m 6:35 / km
ahr:168 max:195 slept:7.0 shoes: Inov-8 xtalon 212

Running warm up/down 2:28 [2] 0.38 km (6:29 / km)
ahr:144 max:150 shoes: Inov-8 xtalon 212

short cooling down

Wednesday Feb 23, 2011 #

6 PM

Running warm up/down 18:55 [2] 3.55 km (5:20 / km)
ahr:139 max:157 slept:8.0 shoes: Mizuno Wave precision 11

warm up: 1 round on the track + around the factory with wouter, vincent and francy.

afterwards:
5' stretching
10' running drills

Running intervals 15:12 [5] 4.8 km (3:10 / km)
ahr:186 max:202 shoes: Mizuno Wave precision 11

8x 600m (in 1'54) with wouter (also 8x), lieven (6x), tom (6x) and vincent (6x)
my times: 1'54 - 1'54 - 1'57 - 1'54 - 1'55 - 1'52 - 1'57 - 1'49

Running intervals 16:04 [2] 2.29 km (7:01 / km)
ahr:160 shoes: Mizuno Wave precision 11

7x 300m jogging between the intervals

Running warm up/down 16:47 [2] 3.12 km (5:23 / km)
ahr:160 max:165 shoes: Mizuno Wave precision 11

cooling down around the factory

Tuesday Feb 22, 2011 #

Note
slept:7.5 (rest day)

Monday Feb 21, 2011 #

6 PM

Running 44:04 [3] 8.3 km (5:19 / km) +20m 5:15 / km
ahr:149 max:186 slept:7.5 shoes: Mizuno Wave precision 11

training with jerre and jens in antwerpen

Sunday Feb 20, 2011 #

12 PM

Running warm up/down 7:01 [2] 1.33 km (5:17 / km) +15m 5:00 / km
ahr:140 max:168 slept:8.5 shoes: Inov-8 xtalon 212

warm up towards the start with winston and karoline

Orienteering race 56:13 [4] ** 9.2 km (6:07 / km) +50m 5:57 / km
ahr:186 max:196 shoes: Inov-8 xtalon 212

Regional race - De Roeler
Class: 1
Distance gps: 11.58km
Results: http://www.borasca.info/files/20110220.htm#H:01
Splits: http://www.borasca.info/files/20110220/graf.htm
Map: http://img52.imageshack.us/f/deroeler20110220.jpg/

Running warm up/down 9:45 [2] 1.73 km (5:38 / km) +11m 5:28 / km
ahr:155 max:165 shoes: Inov-8 xtalon 212

very slow cooling down

Saturday Feb 19, 2011 #

Note
slept:11.0

not recovered yet, but throat starts to feel better.

2 PM

Cycling (racebike) 45:02 [2]
ahr:124 max:186

indoor cycling: in the middle of the workout, i did 2min high speed with high resistance.

Friday Feb 18, 2011 #

Note
slept:6.5 (rest day)

didn't feel great today.. still sore throat

Thursday Feb 17, 2011 #

Note
slept:7.5 (rest day)

sore throat in the evening

Wednesday Feb 16, 2011 #

7 PM

Running warm up/down 5:39 [2] 0.89 km (6:20 / km)
ahr:129 max:143 slept:8.5 shoes: Inov-8 xtalon 212

Orienteering 48:15 [3] 7.14 km (6:45 / km)
ahr:162 max:199 shoes: Inov-8 xtalon 212

ofroad, in the forest.
Fartlek: alternating fast speed and slow speed.
Legs felt recovered from the weekend and much better than yesterday.

Running warm up/down 3:35 [2] 0.6 km (5:58 / km)
ahr:142 max:148 shoes: Inov-8 xtalon 212

Tuesday Feb 15, 2011 #

7 PM

Running warm up/down 22:08 [2] 3.47 km (6:23 / km)
ahr:126 max:135 slept:8.0 shoes: Mizuno Wave precision 11

warm up with the whole DAL group

Running 47:45 [3] 10.11 km (4:43 / km)
ahr:156 max:173 shoes: Mizuno Wave precision 11

ran at decent pace with Jerre vdk, winston, wouter, lander, lieven and Tom.

Monday Feb 14, 2011 #

Note
slept:7.5 (rest day)

Sunday Feb 13, 2011 #

11 AM

Running warm up/down 11:02 [2] 1.99 km (5:33 / km)
ahr:142 max:174 slept:4.5 shoes: Inov-8 xtalon 212

warm up with Karoline

Orienteering race 53:54 [5] *** 8.0 km (6:44 / km) +195m 6:00 / km
ahr:187 max:199 26c shoes: Inov-8 xtalon 212

Faux de Verzy - Verzy (Reims)
Class: A
Distance gps: 9.49km
Results: 2nd http://asosillery.fr/images/stories/courses/result...
Splits: http://asosillery.fr/images/stories/courses/result...

Again a nice course and training. I tried to run full speed, but sometimes it was difficult: slippery underground (wrong shoes) and dangerous to twist ankles. Also my heartrate isn't as high as i expected and wanted.
I tried to orienteer safe: made 2 mistakes (2x 1' at ctrls 9 and 11) and had some hesitations. But at the finish i was satisfied about my race.

Running warm up/down 8:05 [2] 1.32 km (6:07 / km)
ahr:141 max:151 shoes: Inov-8 xtalon 212

cooling down with karoline, toon and thomas

Saturday Feb 12, 2011 #

Note

trip to fontainbleau and reims for 2 competitions this weekend.

7 PM

Orienteering race 1:19:43 [3] **** 9.67 km (8:15 / km) +123m 7:45 / km
ahr:156 max:184 26c slept:8.0 shoes: Icebug Spirit olx 2010

Night Score-o - Larchant (Fontainbleau)
Class: short (1h30 score-o)
Results: 3rd: http://www.esprit-raid.org/CO12fev2011/co_2011-02-...

31 controls were on the map, i punched 26 of them. Thomas succeeded to do all of them in 1h15 (but 1 control wasn't at the correct position).
In some parts, i was orienteering very good, specially at the end and in the rocky area. But i also messed up some controls and made some big mistakes. I thought it was not possible to punch all controls, that's why i took a bad routechoice and reached the finish too early without punching every control.
Good training anyway!

Running warm up/down 6:44 [2] 1.18 km (5:42 / km)
ahr:141 max:153 shoes: Icebug Spirit olx 2010

cooling down with thomas on the road.

Friday Feb 11, 2011 #

8 PM

Running warm up/down 2:18 [2] 0.42 km (5:29 / km)
ahr:129 max:142 slept:7.0 shoes: Inov-8 xtalon 212

warming up to the start with Ken, Benjamin and Thomas.
We arrived with 4 at the same time, so i decided to start as first. actually my warm up was way too short.

Orienteering race 42:42 [5] **** 5.8 km (7:22 / km) +23m 7:13 / km
ahr:180 max:201 shoes: Inov-8 xtalon 212

Nicht-o Mol Galbergen
Class: 1
Distance gps: 7.74km
Results: 7th http://hamok.be/resultaten/201102111.html#H:01
Splits: http://hamok.be/resultaten/20110211/graf.html

Not focused at the start; very big mistake towards the 1st control (6'!!!) and again a big mistake towards the 2nd (almost 2'). Then i started to orienteer better, still some small mistakes and a 1' mistake at ctrl 13.
At control 5 Thomas vdk overtook me. It motivated me to push harder and i tried to run ahead of him the rest of the race. The last controls he took the lead again. The fog made orienteering very difficult, in the open areas you saw nothing tonight.
Low average heartrate because of the big mistakes in the beginning.

Running 3:36 [2] 0.54 km (6:40 / km)
ahr:148 max:152 shoes: Inov-8 xtalon 212

short cooling down towards cc with thomas.

Thursday Feb 10, 2011 #

Note
slept:7.5 (rest day)

Wednesday Feb 9, 2011 #

1 PM

Cycling long (racebike) 1:31:01 [1]
ahr:108 max:135 slept:8.5

Indoor cycling while watching the movie 'Anklaget'

Tuesday Feb 8, 2011 #

7 PM

Running 22:05 [2] 3.47 km (6:22 / km)
ahr:121 max:131 slept:7.5 shoes: Mizuno Wave precision 11

slow warming up with DAL

Running 47:05 [3] 10.1 km (4:40 / km)
ahr:151 max:163 shoes: Mizuno Wave precision 11

ran at decent pace with Wim, Dirk, Winston, Guido, Tom, Tom, Wouter and some other runners.

Monday Feb 7, 2011 #

Note
slept:7.0 (rest day)

Sunday Feb 6, 2011 #

11 AM

Running 7:00 [2] 1.27 km (5:31 / km)
ahr:143 max:163 slept:7.0 shoes: Inov-8 xtalon 212

warming up with bram everaert

Orienteering race 50:58 [4] ** 8.7 km (5:51 / km)
ahr:180 max:190 shoes: Inov-8 xtalon 212

Regional o-race - Hoge Mouw
Class: 1
Distance gps: 9.79km
Results: 5th: http://www.trol.be/trolresultaten/201102061.html#H...
Splits: http://www.trol.be/trolresultaten/20110206/graf.ht...

Ran at trainingstempo, never pushed. Made a few small mistakes close to the control. A lot of running on the roads and paths. Legs felt tired (because of yesterday).

Saturday Feb 5, 2011 #

3 PM

Running 8:03 [2] 1.44 km (5:35 / km)
ahr:136 max:158 slept:7.5 shoes: Inov-8 xtalon 212

warming up with winnie and Kenji

Orienteering race 48:21 [4] ** 10.99 km (4:24 / km)
ahr:178 max:193 spiked:15/15c shoes: Inov-8 xtalon 212

Clubchamps - De Meerminnen Beveren
Result: 6th http://trol.be/Resultaat%20trolfeest%20wedstrijd.p...

Wanted to run at an easy speed, but i didn't succeed. It would have been too boring, so i ran at a decent trainingstempo. Orienteering was good (map was technically easy). Also my tactics were pretty good, i think. Ken used exactly the same tactic and punched the same control (but we never saw eachother). He finished 5sec behind me.

4 PM

Orienteering warm up/down 14:06 [2] 2.17 km (6:30 / km)
ahr:141 max:159 shoes: Inov-8 xtalon 212

taking controls out of the forest with Ken, Winston and Koen.

Friday Feb 4, 2011 #

7 PM

Running warm up/down 7:33 [2] 1.46 km (5:10 / km)
ahr:149 max:171 slept:8.0 shoes: Icebug Spirit olx 2010

from cc towards start + 2 accelerations

Orienteering race 43:24 [4] *** 6.6 km (6:35 / km)
ahr:189 max:198 spiked:15/20c shoes: Icebug Spirit olx 2010

Night-o - Sonnisheide
Class: 1
Distance gps: 7.94km
Results: 6th: http://kempen-ol.be/uitslagen/20110204.HTM#H:01
Splits: http://kempen-ol.be/uitslagen/20110204/spl20110204...

3 big mistakes (ctrl 6, 17 and 18): 6min at these 3 controls.
Fell again on my knee..

Running warm up/down 5:30 [2] 0.97 km (5:40 / km)
ahr:157 max:164 shoes: Icebug Spirit olx 2010

from finish to cc

Thursday Feb 3, 2011 #

6 PM

Running warm up/down 30:15 [2] 5.34 km (5:40 / km)
ahr:145 max:166 slept:8.0 shoes: Inov8 Oroc 280

Orienteering 1:14:43 [3] ***** 8.54 km (8:45 / km)
ahr:158 max:193 shoes: Inov8 Oroc 280

Wednesday Feb 2, 2011 #

5 PM

Cycling (racebike) 25:00 [2]
slept:7.5

indoor - racebike
wound still didn't heal yet
heartratemonitor didn't work, so no data.

6 PM

Running 27:55 [2] 5.28 km (5:17 / km) +10m 5:14 / km
shoes: Mizuno Wave precision 11

short run in antwerpen

Tuesday Feb 1, 2011 #

Note
slept:8.0 (rest day)

wound on my knee didn't heal yet, so an extra restday

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