Training Log Archive: DesmondIn the 29 days ending Feb 29, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
Running warm up/down 16:26 2.95 km (5:34 / km) +25m 5:20 / km
ahr:135 max:163 slept:6.5 shoes: Mizuno wave precision 12
Running intervals 24:04 4.04 km (5:57 / km) +3m 5:56 / km
ahr:141 max:173 shoes: Mizuno wave precision 12
Didn't push at all, my legs still felt tired. Hope i'll find some energy and power before sunday.
Running warm up/down 15:15 2.73 km (5:35 / km) +25m 5:21 / km
ahr:138 max:168 shoes: Mizuno wave precision 12
Tuesday Feb 28, 2012 #
Running 46:47 8.19 km (5:43 / km) +50m 5:33 / km
ahr:136 max:163 slept:7.0 shoes: Mizuno wave precision 12
Monday Feb 27, 2012 #
Alternative (swimming) 40:00 [1] 0.55 km (1:12:44 / km)
slept:9.0 (rest day)
Sunday Feb 26, 2012 #
Running warm up/down 13:24 2.48 km (5:24 / km) +1m 5:23 / km
ahr:148 max:173 shoes: Inov8 x-talon 212 (nov2011)
already felt that my motivation wasn't there and also tired legs again
Orienteering race 1:37:23 ** 19.14 km (5:05 / km) +239m 4:47 / km
ahr:185 max:198 slept:6.5 shoes: Inov8 x-talon 212 (nov2011)
Class: H21E
Coursedistance: 15.1km (295m climbing)
Results: http://www.olomega.be/resultaten/2012/20120226.htm...
Splits: http://www.olomega.be/resultaten/2012/splits/20120...
Map (with routechoices): http://imageshack.us/f/821/dilsenebos20120226.jpg/
Already towards the 1st control i lost my motivation. The forest wasn't nice to run through and running on the paths felt so boring. Wasn't really orienteering, no focus, just running on paths and thinking about other things. Luckily the mapreading was easy, so you didn't need real focus. Often thought about stopping the race.
Physically i had again a tired feeling. I felt slow whole the time, no power. Also my heartrate was too low again.
Lost some time because of bad routechoices; ctrls 1, 3, 22, 23 and 27.
I hope i'll feel better next sunday at the national champs. Should think about the best way to recover and get ready for it.
Running warm up/down 11:26 1.92 km (5:57 / km) +4m 5:53 / km
ahr:148 max:153 shoes: Inov8 x-talon 212 (nov2011)
Saturday Feb 25, 2012 #
Running 24:47 4.53 km (5:28 / km) +1m 5:28 / km
ahr:142 max:162 slept:7.5 shoes: Mizuno wave precision 12
Friday Feb 24, 2012 #
Running warm up/down 7:22 1.09 km (6:47 / km) +2m 6:44 / km
ahr:119 max:130 shoes: Inov8 x-talon 212 (nov2011)
Orienteering race 50:48 *** 7.87 km (6:27 / km) +41m 6:17 / km
ahr:155 max:175 slept:7.0 shoes: Inov8 x-talon 212 (nov2011)
Class: H1
Results: http://www.helga-o.com/webres/index.php?lauf=211&y...
Splits:
Coursedistance: 6.6km
Ran the race at easy trainingspeed. At ctrl 6 i caught up with Bram and then followed him as a shadow. In the end i got the impression that he was tired of getting followed, so i did my own orienteering again.
Running warm up/down 7:20 1.1 km (6:40 / km) +1m 6:38 / km
ahr:130 max:139 shoes: Inov8 x-talon 212 (nov2011)
Thursday Feb 23, 2012 #
Running warm up/down 17:25 2.93 km (5:57 / km) +21m 5:44 / km
ahr:143 max:172 slept:9.0 shoes: Icebug Spirit olx 2 2012
Orienteering intervals 9:13 *** 1.86 km (4:58 / km) +5m 4:54 / km
ahr:184 max:192 shoes: Icebug Spirit olx 2 2012
Running 5:19 0.72 km (7:21 / km) +6m 7:04 / km
ahr:149 max:186 shoes: Icebug Spirit olx 2 2012
Orienteering intervals 8:31 *** 1.8 km (4:44 / km) +5m 4:40 / km
ahr:188 max:196 shoes: Icebug Spirit olx 2 2012
Running 5:20 0.72 km (7:23 / km) +6m 7:05 / km
ahr:151 max:192 shoes: Icebug Spirit olx 2 2012
Orienteering intervals 8:47 *** 1.8 km (4:53 / km) +5m 4:49 / km
ahr:187 max:195 shoes: Icebug Spirit olx 2 2012
Planned to do 4 of these intervals. But had no power in my legs and wasn't running at high speed. Also my HR wasn't high enough. Still tired after POM probably. Hope that i'll find my good legs from the week before Pom again soon.
Running warm up/down 23:51 3.96 km (6:02 / km) +13m 5:56 / km
ahr:152 max:168 shoes: Icebug Spirit olx 2 2012
Wednesday Feb 22, 2012 #
Note
slept:7.0 (rest day)
Tuesday Feb 21, 2012 #
Running warm up/down 3:01 0.4 km (7:32 / km) +15m 6:21 / km
ahr:146 max:157 slept:8.5 shoes: Inov8 x-talon 212 (nov2011)
Orienteering race 1:22:57 **** 12.01 km (6:54 / km) +428m 5:52 / km
ahr:180 max:196 shoes: Inov8 x-talon 212 (nov2011)
Class: H21E
Results: Dsq http://www.pom.pt/pom2012/listas/pom_results_day4....
Splits: http://www.pom.pt/pom2012/listas/pom_results_day4_...
Really nice terrain. Didn't feel great during the race, specially in the uphill parts. After fighting to punch the 1st control, i was running together with Ken and Thomas. Thomas and me had totally the same forking during the butterfly. His orienteering was really good and he ran in the lead (of our group) most of the time. Towards the 9th control i slipped (because there was ice on the ground), hurt my knee and broke my compass. I could continue my race, but it was difficult to orienteer without compass. Thomas lost his SI towards control 15, so i continued running in a group with Bourrin and Seppi. All the other runners in the group were running in superelite and they had an other control at 20. I punched their control and found it out when i came at 21. Didn't want to turn back, so decided to jog to the finish.
Monday Feb 20, 2012 #
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
slept:8.5 shoes: Inov8 x-talon 212 (nov2011)
Warming up to the start and some accelerations.
Orienteering race 53:06 [5] ***** 6.4 km (8:18 / km) +255m 6:55 / km
shoes: Inov8 x-talon 212 (nov2011)
Class: H21E
Results: 58th: http://www.pom.pt/pom2012/listas/pom_results_day3....
Splits: http://www.pom.pt/pom2012/listas/pom_results_day3_...
Today was the big goal of our Portugal trip but it became a disappointment. Physically i felt ok, but not great. Technically i did a bad performance. Lost already 4 minutes at the 2nd control and made again a big mistake at control 9. Tried to keep on pushing and focusing on good orienteering, but didn't succeed in it.
still suffering a cold, running nose.
Sunday Feb 19, 2012 #
Running warm up/down 16:04 2.91 km (5:31 / km) +46m 5:07 / km
ahr:154 max:182 slept:8.5 shoes: Inov8 x-talon 212 (nov2011)
Orienteering race 56:15 ***** 6.92 km (8:08 / km) +207m 7:04 / km
ahr:184 max:202 shoes: Inov8 x-talon 212 (nov2011)
Class: H21E
Results: 83th: http://www.pom.pt/pom2012/listas/pom_results_day2....
Splits: http://www.pom.pt/pom2012/listas/pom_results_day2_...
Course distance: 5km (235m climbing)
Hard terrain, full of stones and a lot of climbing. Didn't run full speed and orienteering was going fine untill the 9th control. Then i made a few really big mistakes and lost a lot of time.
still suffering a cold, running nose.
Orienteering 28:11 **** 2.77 km (10:11 / km) +118m 8:24 / km
ahr:146 max:179 shoes: Inov8 x-talon 212 (nov2011)
went training with Thomas, Michael VB and Emily Kemp. I did most of the controls on the model event map at an easy pace. Didn't make any mistakes.
Saturday Feb 18, 2012 #
Note
slept:8.5
Orienteering 32:21 *** 4.56 km (7:06 / km) +71m 6:35 / km
ahr:130 max:161 shoes: Inov8 x-talon 190
Friday Feb 17, 2012 #
Note
slept:3.0 (rest day)
tomorrow Portugal!
Thursday Feb 16, 2012 #
Note
slept:8.0 (rest day)
Wednesday Feb 15, 2012 #
Running 58:12 12.14 km (4:48 / km) +15m 4:46 / km
ahr:157 max:169 slept:8.0 shoes: Mizuno wave precision 12
Running warm up/down 3:22 0.61 km (5:33 / km) +3m 5:25 / km
ahr:146 max:159 shoes: Inov8 x-talon 212 (nov2011)
Orienteering intervals 5:43 *** 1.16 km (4:55 / km) +11m 4:42 / km
ahr:183 max:199 shoes: Inov8 x-talon 212 (nov2011)
Running warm up/down 1:25 0.17 km (8:20 / km)
ahr:159 max:175 shoes: Inov8 x-talon 212 (nov2011)
Orienteering intervals 5:36 *** 1.06 km (5:18 / km) +2m 5:15 / km
ahr:192 max:201 shoes: Inov8 x-talon 212 (nov2011)
Running warm up/down 5:54 0.61 km (9:37 / km) +6m 9:11 / km
ahr:147 max:166 shoes: Inov8 x-talon 212 (nov2011)
Orienteering intervals 7:01 *** 1.55 km (4:32 / km) +5m 4:28 / km
ahr:192 max:199 shoes: Inov8 x-talon 212 (nov2011)
Running warm up/down 6:13 0.92 km (6:46 / km) +4m 6:38 / km
ahr:154 max:162 shoes: Inov8 x-talon 212 (nov2011)
Running warm up/down 41 0.09 km (7:41 / km)
ahr:152 max:166 shoes: Inov8 x-talon 212 (nov2011)
Orienteering intervals 5:25 *** 0.86 km (6:19 / km)
ahr:174 max:182 shoes: Inov8 x-talon 212 (nov2011)
Orienteering 18:55 **** 3.06 km (6:10 / km) +3m 6:09 / km
ahr:171 max:180 shoes: Inov8 x-talon 212 (nov2011)
Tuesday Feb 14, 2012 #
Running 1:24:56 16.49 km (5:09 / km) +50m 5:04 / km
ahr:153 max:174 slept:6.0 shoes: Mizuno wave precision 12
Monday Feb 13, 2012 #
Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
slept:8.5 weight:66.7kg shoes: Mizuno wave precision 12
At 8km/h and 10km/h i ran with a heartratemonitor from the university, but it wasn't working correctly. So i've no data from this part.
Running 18:45 3.8 km (4:56 / km)
ahr:178 max:209 shoes: Mizuno wave precision 12
Running warm up/down 3:02 [3] 0.51 km (5:57 / km)
ahr:157 max:162 shoes: Mizuno wave precision 12
Sunday Feb 12, 2012 #
Running warm up/down 3:43 0.61 km (6:07 / km) +2m 6:01 / km
ahr:151 max:165 slept:7.0 shoes: Inov8 x-talon 212 (nov2011)
Orienteering race 1:11:34 12.91 km (5:33 / km) +153m 5:14 / km
ahr:187 max:197 shoes: Inov8 x-talon 212 (nov2011)
Class: A
Results: http://www.co-andrehermet.com/RESULTATS%2012.html
Splits: http://www.co-andrehermet.com/RESULTATS%2012%20SI....
Coursedistance: 10.9km
It was a long distance mass start race. The first 6 controls you could take in order that you prefered. But all runners made the same decision and same order. Towards ctrl 3 i was 1min ahead of Thomas and Hoekie (together with some French runners), but at control 5 we lost some time. There Thomas and Hoekie were in the lead and i could catch up with them again at 6. From that moment on we were with 3 together in the head of the race. We ran together untill control 21 (from 6 - 20 was not really technical). At control 21 they didn't see me punching the control and i was a bit ahead (15sec). But i ran too far towards ctrl 22 and lost more than 1 minute. Thomas and Hoekie were gone and i ran at an easy pace towards the finish (control 30).
Physically i felt good today, but pitty that i made the mistake at control 22.
Saturday Feb 11, 2012 #
Running 53:58 5.92 km (9:07 / km) +19m 8:58 / km
ahr:138 max:191 slept:7.0 shoes: Inov8 x-talon 212 (nov2011)
Thomas VDK: http://www.youtube.com/watch?v=lH3rVofqsqE&feature...
Me: http://www.youtube.com/watch?v=T53j46H3oIM&feature...
Orienteering race 55:41 5.3 km (10:31 / km) +43m 10:06 / km
ahr:147 max:175 shoes: Inov8 x-talon 212 (nov2011)
Class: 1h30
Results: http://www.esprit-raid.org/Organisation/2012/CO11f...
After our run in the cave, we decided to run only 1h during the night-o. I immediately went to the most technical part. There were many controls on 1 hill. The problem was that i was reading the 1/10000 map and not the extract (1/5000). Many details and features were missing on the 10.000 map so i never knew where i was looking for. For me it was bingo orienteering and ofc i lost lots of time. Stupid that i didn't use the extract, because it was a nice area and map for sure.
Friday Feb 10, 2012 #
Note
slept:7.5 (rest day)
Thursday Feb 9, 2012 #
Running warm up/down 18:07 2.91 km (6:14 / km) +25m 5:58 / km
ahr:130 max:161 slept:7.5 shoes: Mizuno wave precision 12
Running intervals 27:31 4.15 km (6:37 / km) +5m 6:35 / km
ahr:140 max:176 shoes: Mizuno wave precision 12
Running warm up/down 17:43 2.7 km (6:34 / km) +25m 6:17 / km
ahr:130 max:162 shoes: Mizuno wave precision 12
Wednesday Feb 8, 2012 #
Running 1:07:20 14.52 km (4:38 / km) +26m 4:36 / km
ahr:156 max:167 slept:7.5 shoes: Mizuno wave precision 12
Tuesday Feb 7, 2012 #
Running 44:09 8.12 km (5:26 / km) +50m 5:17 / km
ahr:146 max:162 slept:7.5 shoes: Mizuno wave precision 12
Monday Feb 6, 2012 #
Note
slept:9.0 (rest day)
did 10km easy cycling this morning
Sunday Feb 5, 2012 #
Orienteering race 2:04:39 **** 21.36 km (5:50 / km) +401m 5:20 / km
ahr:177 max:193 slept:5.0 shoes: Inov8 x-talon 212 (nov2011)
Class: A (teammate: Ken Peeters)
Coursedistance: 17.9km
Results: 1st
Total results: 1st: http://karrimhoc.js8tb.be/Result_KH2012.html
Maps (Yannick Michiels): http://iwentfororienteeringtoday.blogspot.com/2012...
Problems with falling asleep because of the cold weather.
Chasing start. We did a technically good race today, lost 1min at control 4 and 2min at control 6. The rest of the orienteering (done by Ken) was good.
Again Ken was stronger, specially on the steeper hills i had troubles with keeping up with him. In the end we finished 9min ahead of Melis-van der Kleij. Goubau-Delmee were 3rd and Michiels-Genar 4th. Actually Joost was 2nd, but he ran without teammate.
Running warm up/down 5:00 0.8 km (6:13 / km) +11m 5:49 / km
ahr:154 max:159 shoes: Inov8 x-talon 212 (nov2011)
Saturday Feb 4, 2012 #
Running warm up/down 5:36 1.26 km (4:26 / km)
ahr:178 max:183 slept:6.0 shoes: Inov8 x-talon 212 (nov2011)
Orienteering race 2:02:46 **** 21.53 km (5:42 / km) +432m 5:11 / km
ahr:186 max:201 shoes: Inov8 x-talon 212 (nov2011)
Class: A (teammate: Ken Peeters)
Coursedistance: 17.3km
Result: 1st
Mass start and almost everyone lost 2min at the 2nd control. Towards the 4th control Ken accelerated and only Joost Talloen was together with us. We ran the whole race together with 3 and made 1 big mistake (5min) at the 10nd control. Here Michiels-Genar passed us (also Melis-van der Kleij and Goubau-Delmee were right behind us there). Luckily Michiels-Genar made a mistake towards the 11nd control. So Joost, Ken and me could finish in 1st position, 5min ahead of the others.
Physically i wasn't as strong as a year ago (normal if you check my recent trainings) and Ken was stronger for sure.
Friday Feb 3, 2012 #
Note
slept:7.5 (rest day)
Thursday Feb 2, 2012 #
Note
slept:6.5 (rest day)
Wednesday Feb 1, 2012 #
Note
slept:7.5 (rest day)