Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 30 days ending Nov 30, 2008:

	activity	#	time	miles		km		+m
	Running	14	14:17:33	93.21	(9:12)	150.0	(5:43)	160
	Cycling	11	8:10:15	118.34	(14.5/h)	190.46	(23.3/h)
	Orienteering	3	2:17:21	13.98	(9:49)	22.5	(6:06)	330	56 /	68c	82%
	Strength	5	1:53:04
	Alternative	2	1:35:00
	Hiking	1	1:00:00	3.73	(16:06)	6.0	(10:00)
	Total	24	29:13:13	229.26		368.96		490	56 /	68c	82%
averages - sleep:7.2 weight:63.6kg

3:40

0:00

» now

Sunday Nov 30, 2008 #

Running long 1:23:16 [3] ** 15.0 km (5:33 / km)
slept:8.0 weight:63.4kg shoes: Mizuno Wave Precision 8

Today i ran towards the forest 'Vriesel'. Here i ran 33minutes with the map (old version), but I stayed mainly on the trails.

Saturday Nov 29, 2008 #

Strength 29:53 [2]
slept:8.5 weight:63.6kg

Friday Nov 28, 2008 #

Cycling warm up/down (Normal bike) 38:01 [2] 13.4 km (21.1 kph)
slept:6.0

Driving by bike towards the clubhouse (17'55) and back (20'46).
I realized too late that I was the coach today, so I had to hurry on the bike towards the clubhouse, because I had the keys and otherwise everyone had to wait in the cold.

Running warm up/down 22:15 [3] 3.7 km (6:01 / km)
shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with Dirk, Juan, Paul, Lieven and Melanie.

+10 minutes stretching and 10 minutes running drills.

Running intervals 4:16 [4] 1.5 km (2:51 / km)
shoes: Mizuno Wave Precision 8

10 times 150m. We didn't run full speed. I run in group1 with Juan, Lander, Dirk and Lieven.

Actual times:
25,8" - 25,8" - 26,6" - 26,6" - 26,3" - 26,1" - 25,8" - 26,3" - 25,4" - 21,7"
(We pushed harder the last one).

Running intervals ((Recovery)) 15:20 [3] 2.65 km (5:47 / km)
shoes: Mizuno Wave Precision 8

Between every sprint we run 250 slowly. But we weren't allowed to run too slow during the passive part (at least 10km/h).

Each 250m:
1'34 - 1'19 - 1'19 - 1'23 - 1'25 - 1'25 - 1'27 - 1'22 - 1'20 - 2'44 (400m)

Running warm up/down 19:44 [3] 3.3 km (5:59 / km)
shoes: Mizuno Wave Precision 8

Cool down with Lander, Juan, Dirk and Lieven on the road.

Thursday Nov 27, 2008 #

Note
slept:8.0 (rest day)

Wednesday Nov 26, 2008 #

Cycling warm up/down (Normal bike) 37:00 [2] 13.4 km (21.7 kph)
slept:8.0

Warming up and cooling down: driving by bike towards the club and back.

C • blessure 1

Running warm up/down 19:52 [3] 3.7 km (5:22 / km)
shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with Dirk, Juan and Greet.

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

Running intervals 21:32 [4] 5.6 km (3:51 / km)
shoes: Mizuno Wave Precision 8

Intervall: 4x 1400m.
Some of the best runners have a lactate test tomorrow, so everyone took it easy this evening. The goal for group 1 (Greet, Juan, Lander, Tom and me) was to run 1400m in 6'04 each time (really easy speed).

Our actual times:
1st interval: 5'42
2nd interval: 5'30
3rd interval: 5'32
4th interval: 4'48 (The last one Juan, Lander and me pushed a little bit harder.)

Running intervals (Recovery) 15:55 [2] 2.0 km (7:58 / km)
shoes: Mizuno Wave Precision 8

The recovery between the intervals was 600m jogging: 4'15 - 4'22 - 4'00 and after the last one 200m walking/jogging: 3'19.

Running warm up/down 20:00 [2] 3.3 km (6:04 / km)
shoes: Mizuno Wave Precision 8

Cooling down with Lander and Juan on the road.

Tuesday Nov 25, 2008 #

Running warm up/down 21:34 [3] 3.7 km (5:50 / km)
slept:8.0 weight:64kg shoes: Mizuno Wave Precision 8

Training on the road with the athletics club DAL Malle (part of ACHL).
Warming up: 3/4 round running slowly with the whole group (+- 25 runners).
After the warming up run (21min) we stopped for stretching (5min).

Running long 50:04 [3] 10.21 km (4:54 / km)
shoes: Mizuno Wave Precision 8

After the warmin up and stretching, the group did split up. I run in the 2nd group with Winston, Wouter and Wim.
The last round my right lower leg was painfull again. I start thinking about the medical surgery again. Maybe that's the best solution for my problem.

Splittimes:
Round 1: 26'52 (4.8km): including warming up
Round 2: 21'31 (4.4km)
Round 3: 23'14 (4.8km)

C • surgery 1

Monday Nov 24, 2008 #

Note
slept:7.5 (rest day)

Rest day. Tomorrow (long) and on wednesday (interval) i'll start training with my athleticsclub again (since more than a month). But i'm planning an easy week.

Sunday Nov 23, 2008 #

Running long 1:00:07 [3] 11.2 km (5:22 / km)
slept:4.5 shoes: Mizuno Wave Precision 8

An easy training at the sportscentre together with Ken, Jeremy and Benjamin. Each round was 1km:
5'57 - 5'43 - 5'29 - 5'20 - 5'13 - 4'44 - 5'09 - 5'18 - 5'24 - 5'31 - 5'44

Saturday Nov 22, 2008 #

Cycling (Mountainbike) 40:55 [2] 15.0 km (22.0 kph)
slept:5.0

First acitivity on saturday: mountainbiking. In a little group we (Wannes, Sofie, Hoekie, Lith and me) had to find a checkpoint with assistance of a printed google map. Here we found a new hint, so we finally could find our goal: Kim and Els hided in a bar.

Cycling (Mountainbike) 14:15 [5] 6.5 km (27.4 kph)

Driving back to the sportscentre. Jeroen VDK and Wannes were in the mood to race back at home. With the assistance of Winston, Thomas, Joost and a red trafficlight, it was possible to catch up with Wannes and Jeroen before the finish.

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

Indoor football match with the other orienteering boys and even a few girls.

Running (Running drills) 31:07 [2] 2.0 km (15:34 / km)
shoes: Mizuno Wave Precision 8

Warming up: 1km (6'07) followed by 25' running drills. We learned some new exercices teached by the coach from AC Lyra.

Strength 35:00 [2]

Strength training with junior coach Stefan Thiels.

Running warm up/down 24:07 [2] 4.0 km (6:02 / km)
shoes: Mizuno Wave Precision 8

Cooling down: running with Jeroen VDK.

Note

In the early evening we talked and discussed about the previous and next season (planning, program, selections,..). Afterwards I decided to withdraw from the national team for several reasons. I'll start thinking about my goals for 2009 again. Probably the Belgian champs, springcup, jukola and the Swiss-o-week will be my maingoals.
The continuation of the evening was very nice and fun in a bar in Westerlo-city.

Friday Nov 21, 2008 #

Note
slept:7.75 (rest day)

Today i'll take a restday. This evening the teambuilding weekend with the national team will start and probably we will still have an activity this evening.

C • Cool 1

Hiking long 1:00:00 [1] 6.0 km (10:00 / km)

The start of the teambuilding weekend: we walked through the forest during 3h (6km), but i count it in as 1h training because we stood still a lot of times.
With the GPS we (in groups of 8 persons) had to find some checkpoints and here we had to accomplish some funny assignments. It was a nice evening.

Thursday Nov 20, 2008 #

Running long 1:30:05 [3] 16.6 km (5:26 / km) +100m 5:16 / km
slept:7.5 weight:63kg shoes: Mizuno Wave Precision 8

Endurance run in Drieboomkesberg, I have been running for a while in the hill-zone.
10% on the road, 10% in the forrest and 80% on trails (horses, MTB,...).
In the end i was feeling tired and i felt some ache in my right lower leg.

Wednesday Nov 19, 2008 #

Cycling (Race bike) 32:55 [3] 12.5 km (22.8 kph)
slept:7.5 (rest day)

Biking from Brecht towards Zoersel.

Note

Yesterday I visited the sportsdoctor. I explained him that I started training again the last 2 weeks and that I still felt some pain, but not that worse compared with a month ago.
The pressure-measuring test: the pressure in the muscle is normally lower than 15mmHg. He first tested the pressure on 2 different places in my tibialis anterior. The results: 20 and 21 mmHg (too high!). He also measured the pressure in my left leg, here it was 13mmHg (normal).
Then I had to run on the threadmill for 15minutes and afterwards he checked the pressure again. The results in my right (injured) leg: 41 and 51mmHg (much too high).
So the diagnosis is for sure a compartiment syndrom in my tibialis anterior.
The solution: a medical surgery. They will cut in the membrane/sheath around the muscle, so the pressure will disappear.
But because the pain wasn't that worse compared with a month ago, the doctor decided to wait with the surgery. I can continue with training, but when I feel more pain, a surgery will be necessary.

C • blessure 4

Tuesday Nov 18, 2008 #

Cycling (Race bike) 39:51 [3] 17.1 km (25.7 kph)
slept:7.75

With the racebike towards the sportsdoctor (Sint-Antonius, Brecht, Overbroek).

Running (Threadmill) 16:00 [3] 3.2 km (5:00 / km)
shoes: Mizuno Wave Precision 8

When i visited the doctor, he first measured the pressure in my muscle while i was resting. Afterwards i had to run on the threadmill and he measured the pressure again (after an activity)

Cycling (Race bike) 18:19 [3] 8.2 km (26.9 kph)

Driving by racebike from the sportsdoctor towards my fathershome (Overbroek - Brecht).

Running (Start2run 0-5km) 34:00 [2] 4.0 km (8:30 / km)
shoes: Mizuno Wave Precision 8

I had to teach a low-level running group. They are in their 7th week now (10 weeks in total) and they are preparing and training to run 5km.
Training: warming-up (4minutes running) - stretching - runningschool - program (4min running - 2min walking - 12min running - 2min walking - 12min running - 2min walking) - stretching.

Running (Start2run 5-10km) 39:10 [3] 6.3 km (6:13 / km)
shoes: Mizuno Wave Precision 8

The next hour i had to teach a 2nd running group. They are able to run 5km and training for a 10km race. They also were in the 7th week.
Training: Warming-up (12'20 - 1.9km) - stretching - running school - program (4,4km with 2x 100m, 200m and 300m acceleration) - stretching

Monday Nov 17, 2008 #

Running (short and easy run) 35:57 [3] 5.9 km (6:06 / km)
ahr:145 max:159 slept:9.0 shoes: Mizuno Wave Precision 8

This evening (in the darkness) i did a short and easy run together with my brother towards the public garden and back at home.
It was a nice opportunity to test my new running shoes.

Strength 13:11 [2]
ahr:128 max:139

I did some exercises when i arrived back at home after the running training.

Tomorrow i have to go to the sportsdoctor again for the pressure measurement in my right lower leg.

Sunday Nov 16, 2008 #

Orienteering race (Interval Bosbergen) 55:25 [4] *** 8.8 km (6:18 / km) +130m 5:52 / km
spiked:24/28c slept:6.0 shoes: VJ Twister

Despite the beers yesterday evening, i again had some problems to fall asleep and slept only 6 houres.
Today i run the orienteering competition as a training. My goal was to run 3 times 7minutes at high speed (intensity: 5). The other part of the race, i planned to jog (intensity: 3).
1st interval: start at control 3 finish at 6: 8'04 fast
2nd interval: start at control 9 finish at 14: 6'27 fast
3rd interval: start at control 19 finish at 24: 9'12 fast

My result: class 1: 5th place.

Map
Results
Splittimes

Saturday Nov 15, 2008 #

Cycling (Race bike) 31:32 [2] 12.6 km (24.0 kph)
slept:7.5

This morning I had to teach sports to some little children, so I decided to drive by racebike towards that school and back. 16'50 (6.3km) and 14'42 back (6.3km).

Note

I probably won't have time to train today, this afternoon i'll go to a jobsmarket and afterwards i'll go looking for new running shoes (if i have time for that). And this evening a classreunion and a drink afterwards.

Update: i added my trainingsroute from 13/11

Alternative (Football (indoor)) 20:00 [3]

Together with some friends we played an indoor footballmatch at my old school.

Friday Nov 14, 2008 #

Cycling warm up/down (Indoor bike) 15:00 [2] 5.45 km (21.8 kph)
ahr:119 max:130 slept:5.0

I have been in my bed for a long time this night, but i was only able to sleep maximum 5 houres. Because of a bad-news-conversation yesterday evening (with someone special) i had difficulties to fall asleep.
Today i was in the mood to do a very hard and intensive training. I started with a warming up: 15min driving on the indoor bike.

Cycling intervals (Indoor bike) 10:00 [5] 4.2 km (25.2 kph)
ahr:181 max:193

10 times 30 seconds cycling very fast, followed by 30 seconds driving slow. After 5 times my average heartrate was 175 and max 187. The next 5 minutes my average heartrate was 186 and my max: 193.
It was very hard, specially in the end. My legs felt soured already after 6 sprints.

Cycling warm up/down (Indoor bike) 15:08 [2] 4.5 km (17.8 kph)
ahr:133 weight:63.5kg

Cool down, driving slowly during 15 minutes.

Thursday Nov 13, 2008 #

Cycling warm up/down 9:30 [2] 3.0 km (18.9 kph)
slept:7.0

Cycling towards (4'30) the forrest and back (5'00).

Running long 1:33:43 [3] 16.74 km (5:36 / km) +20m 5:34 / km
weight:63.8kg shoes: VJ Twister

Today i was in the mood for an easy, long and lonely run in the forrest (Zoerselbos). I run through the forrest and on horsetracks whole the time (soft underground). During the training i had a good feeling and no pain in my leg (only afterwards).
It was the first time that I run with my VJ twister shoes. Right now they have the right (more dirty) colour and they aren't glimmering anymore.

Wednesday Nov 12, 2008 #

Strength 20:00 [2]
ahr:123 max:148 slept:8.0

Tuesday Nov 11, 2008 #

Cycling warm up/down 28:11 [1] 6.0 km (12.8 kph)
slept:7.0

Cycling next to Jeroen Hoekx and Jeroen VDK towards the track and back. I didn't want to run on the road because of my injury.

Running tempo 28:29 [3] 6.0 km (4:45 / km) +40m 4:36 / km
shoes: Kalenji elite 1000

Running on the new trail in Kessel-lo with Jeroen and Jeroen. Each round was 1 km (4'54 - 4'44 - 4'06 - 4'59 - 4'56 - 4'47).

Monday Nov 10, 2008 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
slept:7.5

In Kessel-lo is a new soft-underground trail (a langlauf track with sawdust), so Jeroen VDK and me tested it for one round (1km).

Running warm up/down 18:23 [2] 3.3 km (5:34 / km)
shoes: Kalenji elite 1000

Warming up towards the forrest together with Jeroen VDK.

Orienteering intervals (Night o-relay) 20:00 [4] *** 4.0 km (5:00 / km)
spiked:15/18c shoes: Kalenji elite 1000

Jenever-night-orienteering relay (2 runners each team) with the university team in Leuven (Arenbergpark). Each runner had to run 3 times (1km - 1km - 2km) and between this runs you had to drink jenever.
During the first loop i had some problems with my headlamp (no light anymore), the rest of the race was good. Goele Hermans and me won this funny competition.
Map (round 2)
Report and photos

Running warm up/down 28:29 [2] 4.5 km (6:20 / km)
shoes: Kalenji elite 1000

Cooling down, picking up the controls with Benjamin Anciaux and Jeroen VDK and afterwards a cooling down run around the campus (again with Jeroen).

Note

After the jenever competition we still went to a bar in Leuven city.

Sunday Nov 9, 2008 #

Running warm up/down (Towards the start) 6:00 [2] 1.0 km (6:00 / km)
shoes: VJ Integrator

Orienteering race (Les trois fontaines) 1:01:56 [4] *** 9.7 km (6:23 / km) +200m 5:47 / km
spiked:17/22c slept:7.5 weight:64kg shoes: VJ Integrator

Class: Men 1, position: 8th. I was motivated to run a good race today, but towards the first control i already lost 1 minute (bad route choice and mistake at the control). I continued my race, but I had the impression that i was running really slow (no power, no speed) and had some pain in my back. I continued making mistakes towards control 7 and 8. When i made a big mistake at the 10th control (lost more than 2min), i decided to take it as a training. The rest of the 'race' I run slower, but without mistakes and without backache. My lower leg was only painfull on the roads (not in the forrest).

Map: Part1 and Part2
Results
Report about the race

Saturday Nov 8, 2008 #

Running long 52:08 [3] 9.6 km (5:26 / km)
shoes: Nike air VXT crosstrainer

Last days i felt no pain in my eight lower leg, but next week the (pressure meassuring) test will take place. And i need to feel the pain again, otherwise the test is useless. So now i'm allowed to run and train again.
Today it was my first runningtraining since more than 3 weeks. In the middle of the training I did an interval on a little trail with bad runability: 3'43(1000m). Four weeks ago, I run 3'29.
In the end i felt a little bit irritation in my right lower leg again.

Note

Tomorrow we (my brother and me) will drive to and run the o-competition in Brussels. On monday i'll run the o-jeneverrelay in Leuven.

Friday Nov 7, 2008 #

Strength (Body) 15:00 [2]

strengthexcercises for legs (calf, quadriceps, hamstrings,..) - upperbody (stability, back, rectus and transversus abdominis) - arms (biceps and tripceps).

Thursday Nov 6, 2008 #

Cycling long (race bike) 1:14:38 [3] 34.2 km (27.5 kph)

Note

Met koersfiets: 34,2km (1u14'38). 2x hard doorgefietst, heenweg: 36'57 en terug: 37'40. StAnt - Overbroek - StAnt. Bij Nottebohm: op botscan bleek geen duidelijke indicatie voor beenvlies of stressfractuur. Dus enkel compartimentsyndroom blijft nog over. Vanaf nu mag ik terug trainen om pijngevoel terug op te wekken. Op 18 november een drukmeting, erna volgt mogelijk operatie..

Note

Today I have been to a sportsdoctor and in the hospital they took a bonescan. Now it's sure that the problems aren't caused by stressfracture or shin splits. Probably a compartiment syndrom causes the pain in my shin. In 1.5 week (18/10) they will check this out with messuring the pressure in my muscle (tibialis anterior).

C • blessure 3

Wednesday Nov 5, 2008 #

Note

injured tibialis anterior. (no pain)

Tuesday Nov 4, 2008 #

Note

injured. (no pain)

Monday Nov 3, 2008 #

Cycling long (Race bike) 1:25:00 [2] 34.4 km (24.3 kph)

Note

Met koersfiets: 34,4km (1u30): StAnt - Overbroek - StAnt. Naar sportdokter in Nottebohm geweest. Hij heeft het spierweefsel bekeken, maar hier was alles in orde. Volgens dokter mogelijke problemen: beenvlies, stressfractuur of compartimentsyndroom. Donderdag botscan om te zien of het al dan niet beenvlies of stressfractuur is.

I have been to the sportsdoctor today. The problem in my leg is caused by stressfracture, shin splits or a compartiment syndrom. On thursday a bone scan will tell us more.

Sunday Nov 2, 2008 #

Note

Gekwetst. Wedstrijd op de Lilse Bergen: foto's genomen aan de finish. Jasper (vriend van m'n zus) had in mijn naam de A omloop gelopen. Zo men eerste WC-punten gescoord ;-).

Saturday Nov 1, 2008 #

Note

Gekwetst.

« Earlier | Later »