Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 30 days ending Sep 30, 2009:

activity

time

miles

Cycling

25:21:52

393.95

(15.5/h)

634.0

(25.0/h)

Running

13:38:16

94.45

(8:40)

152.0

(5:23)

Orienteering

4:57:58

31.07

(9:35)

50.0

(5:58)

100

71 /

140c

50%

Strength

45:00

Alternative

10:00

Total

44:53:06

519.47

836.0

140

71 /

140c

50%

[1-5]

44:43:06

averages - sleep:7.5

3:41

0:00

» now

Wednesday Sep 30, 2009 #

Cycling 1:49:02 [2] 46.0 km (25.3 kph)
slept:6.5

6h45: SintAntonius - Hoogstraten: 52'13
10h30: Hoogstraten - SintAntonius: 56'49

Cycling 43:14 [1] 16.0 km (22.2 kph)

13h00: SintAntonius - Westmalle: 20'14 (to a schools cross country competition)
15h30: Westmalle - SinAntonius: 23'00

Running warm up/down 17:23 [2] 3.2 km (5:26 / km)
shoes: Mizuno wave precision 9

Warming up: 1 round on the track + around the castle.
+ 10' streching
+ 10' running drills

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Mizuno wave precision 9

On the track:
10' tempo (speed: 4'40 each km)
10' slow (5'10 each km)
10' tempo 4'40 each km)
10' slow (5'10 each km)

I ran together with Wouter, Maarten, Jasmine, Tom, Kristof and Lanse. They continued the training with again 10' tempo, but i skipped it because my legs were too tired (because of the cycling).

Running warm up/down 10:46 [2] 2.0 km (5:23 / km)
shoes: Mizuno wave precision 9

Cooling down on the track with Wouter Vermonden and Jasmine Cavents.
+ stretching

Tuesday Sep 29, 2009 #

Cycling 1:48:25 [2] 46.0 km (25.5 kph)
slept:6.5

6h45: SintAntonius - Hoogstraten: 54'13
15h45: Hoogstraten - SintAntonius: 54'12

Running warm up/down 19:54 [2] 3.2 km (6:13 / km)
shoes: Mizuno wave precision 9

Very slow warming up with the whole DAL-group.

Running 37:55 [3] 7.7 km (4:55 / km)
shoes: Mizuno wave precision 9

1st wintertraining (street instead of forest):
I felt tired before the training and planned to run only 2 rounds. But during the training i felt better, so i ran 2.5 rounds with the leading group: Wouter Vermonden, Tom, Lanse, Dirk and Wim. Next week we'll run 3 rounds.

Splittimes:
Round 1: 27'42 (4.8km): including warming up
Round 2: 20'17 (4.4km)
Round 2,5: 9'49 (1.7km)

Monday Sep 28, 2009 #

Cycling 1:46:49 [2] 46.0 km (25.8 kph)
slept:7.5

6h45: SintAntonius - Hoogstraten: 54'29
16h30: Hoogstraten - SintAntonius: 52'20

Sunday Sep 27, 2009 #

Running warm up/down 3:57 [3] 0.8 km (4:56 / km)
slept:7.5 shoes: Icebug Spirit olx

A very short warming up before the race

Orienteering race 1:26:51 [5] *** 14.2 km (6:07 / km)
33c shoes: Icebug Spirit olx

4th national event - Sonnisheide
Class: H21E
Result: 5th (http://www.kempen-ol.be/uitslagen/20090927.HTM#HE)

Physically i felt good today, i just made too many little mistakes. But i'm satistied and long distance suits me better this year compared with last year.

Map with my routechoices:
Part1: http://img401.imageshack.us/img401/4363/sonnisheid...
Part2: http://img56.imageshack.us/img56/4060/sonnisheide0...

Saturday Sep 26, 2009 #

Running warm up/down 14:40 [2] 2.6 km (5:38 / km)
slept:8.0 shoes: Mizuno wave precision 9

Warming up before the streetrace with Winston, Andis Laveikis and Lieven Vanhofstraten.

Running race 17:16 [5] 5.0 km (3:27 / km)
shoes: Mizuno wave precision 9

Streetrace: Halle-Zoersel
Class: 5km
Result: 3rd http://www.chronorace.be/web2/Classements/ListeRap...

A lot of strong runners from my athleticsclub prefered to run the 5k instead of 10 today. We ran together during whole the race, only Ken Wouter was muchg too strong (he's in the military cross team).
In the sprint Andis Laveikis beat me with 1sec. The other runners from DAL (Lieven Vanhofstraeten, Lander Sels, Niels, Dillen, Kristof Verhoeven, Lanse Callebaut and Winston Franssen) finished just behind me.

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Mizuno wave precision 9

Cooling down with Winston and Andis.

Friday Sep 25, 2009 #

Cycling 1:43:16 [2] 46.0 km (26.7 kph)
slept:7.5

8h30: SintAntonius - Hoogstraten: 51'34
17h00: Hoogstraten - SintAntonius: 51'42

Thursday Sep 24, 2009 #

Cycling 1:44:26 [2] 46.0 km (26.4 kph)
slept:7.5

10h00: Sint-Antonius - Hoogstraten: 54'10
16h30: Hoogstraten - SintAntonius: 50'16

Wednesday Sep 23, 2009 #

Cycling 1:47:09 [2] 46.0 km (25.8 kph)
slept:7.0

6h50: Sint-Antonius - Hoogstraten: 54'22
14h45: Hoogstraten - SintAntonius: 52'47

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Mizuno Wave Precision 8

13h30: relay at school on the track (370m)
I ran some fast rounds for my team and i tried to continue jogging when it wasn't my turn to run a fast round. The jogging part was together with Eddy Oomen and Bram Everaert (both ACHL-athletes).

Running warm up/down 18:11 [2] 3.2 km (5:41 / km)
shoes: Mizuno wave precision 9

18h30: warming up: 1 round on the track + around the castle with the whole group.

+ 10min stretching
+ 10min running drills

Running warm up/down 8:22 [2] 1.6 km (5:14 / km)
shoes: Mizuno wave precision 9

Interval: 1x 200m: 31"
I just ran 1x 200m to show the right speed for the youngsters. I was too tired to complete a whole training today.
Cooling down: 7'51 (1.4km) on the track.

Strength 30:00 [1]

2 long sessions strength training at the club: a lot of core stability.

Note

Since 2 weeks my right tendon is irritating and today i felt worse. So i'll only cycle tomorrow and on friday.

Tuesday Sep 22, 2009 #

Cycling warm up/down 25:58 [1] 10.0 km (23.1 kph)
slept:6.5

Towards the training: 12'52
Back at home: 13'06

Running warm up/down 30:51 [2] 5.1 km (6:03 / km)
shoes: Mizuno wave precision 9

Warming up with the whole group (40 runners) towards the chapel.

Running 32:35 [3] 6.2 km (5:15 / km)
shoes: Mizuno wave precision 9

Today i ran the longer route with Wouter V, Wouter P, Francy, Jonas and Tom. We were running just ahead of the other groups.

Monday Sep 21, 2009 #

Note
slept:8.0 (rest day)

Sunday Sep 20, 2009 #

Running warm up/down 5:31 [2] 1.0 km (5:31 / km)
slept:8.0 shoes: Icebug Spirit olx

Warming up before the race (towards the start and some extra sprints).

Orienteering race 55:50 [4] *** 8.0 km (6:59 / km)
spiked:24/27c shoes: Icebug Spirit olx

Regional event: Molenheide-Poppel
Class: course 8 (long special)
Result: 1st (http://olomega.be/resultaten/20090920.HTM#8)

It was a a special race: parts totally white, without black, following the line,... I ran it at an easy speed, but despite the slow pace i still made mistakes at controls 3, 5 and 11 (3' in total).

Running warm up/down 2:29 [2] 0.5 km (4:58 / km)
shoes: Icebug Spirit olx

From finish to competition centre.

Saturday Sep 19, 2009 #

Running warm up/down 15:13 [3] 2.8 km (5:26 / km)
slept:9.0 shoes: Mizuno wave precision 9

Warming up towards the start at 'Gemeentepark Zoersel'

Orienteering 17:06 [4] *** 3.5 km (4:53 / km)
spiked:21/21c shoes: Mizuno wave precision 9

Orienteering training in Gemeentepark Zoersel: i ran the course 1B (the second part from course 1) from the regional event Gemeentepark Zoersel - Vriesel at 23/08/2009.

I ran rather relaxed without pushing hard and i was only 30 seconds slower than winner Andis Laveikis (16'33) a month ago. Ofcourse i know this map by heart and the others were already tired because of the first part of the race.

Splits 23/08/2009: http://www.trol.be/trolresultaten/20090823/graf.ht...

Running warm up/down 13:09 [3] 2.4 km (5:29 / km)
shoes: Mizuno wave precision 9

Running back home.

Friday Sep 18, 2009 #

Cycling 1:45:52 [2] 46.0 km (26.1 kph)
slept:7.5

8h45: SintAntonius - Hoogstraten: 54'50
16h30: Hoogstraten - SintAntonius: 51'02

Running warm up/down 20:29 [2] 3.2 km (6:24 / km)
shoes: Mizuno wave precision 9

Warming up: 1 round on the track and around the castle with the whole group.

+ 10min stretching
+ 10min running drills

Running intervals 14:23 [4] 4.0 km (3:36 / km)
shoes: Mizuno wave precision 9

4 * 1000m. goal: 3'45 each time.

Since this week all competitionrunners have 3 restweeks. So we take it easy at the training, no high intensity.

Group 1: Wiston, Lieven, Maarten, Jonas and me.
Actual times: 3'44 - 3'40 - 3'44 - 3'15

The last one Lieven pushed harder and i followed him. I felt strong whole the time, but that's logical because of the easy training.

Running intervals (Recuperation part) 12:42 [2] 1.8 km (7:03 / km)
shoes: Mizuno wave precision 9

Recuperation: 600m:
4'08 - 4'22 - 4'11

Running warm up/down 11:35 [2] 2.0 km (5:48 / km)
shoes: Mizuno wave precision 9

Cooling down: 5 rounds on the track with Whoopy, Winston, Dirk, Jonas, Lieven and Lander.

Thursday Sep 17, 2009 #

Note
slept:7.0 (rest day)

Wednesday Sep 16, 2009 #

Cycling 1:50:38 [2] 46.0 km (24.9 kph)
slept:7.0

6h45: SintAntonius - Hoogstraten: 59'16
11h00: Hoogstraten - SintAntonius: 51'22

Cycling 39:10 [1] 14.0 km (21.4 kph)

18h15: Cycling towards the training: 16'58
20h45: Cycling back home: 22'12

Running warm up/down 14:12 [2] 2.5 km (5:41 / km)
shoes: Mizuno wave precision 9

I arrived a little bit too late at the training, so i ran in the opposite direction untill i met the group.

+ 10min stretching
+ 10min running drills

Running intervals 25:38 [4] 4.8 km (5:20 / km)
shoes: Mizuno wave precision 9

Each round (400m) on the track we ran 100m faster (no sprint, rather relaxed). In the middle of this acceleration we had to pass the steeple obstacle (without the wather).

Running warm up/down 17:11 [2] 2.8 km (6:08 / km)
shoes: Mizuno wave precision 9

Cooling down with the whole group.

Strength 15:00 [1]

Core stability

Tuesday Sep 15, 2009 #

Running warm up/down 31:26 [2] 5.1 km (6:10 / km)
slept:8.0 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group towards the chapel in the forest.

Running 24:55 [3] 4.6 km (5:25 / km)
shoes: Mizuno wave precision 9

I took the middle distance today together with Wouter V, Niels, Wouter V, Greet, Francy and Guido.

Note

I twisted my right ankle. But i could continue the training and i think i can train again tomorrow.

Monday Sep 14, 2009 #

Note
slept:7.5 (rest day)

Sunday Sep 13, 2009 #

Running warm up/down 12:28 [2] 2.2 km (5:40 / km)
slept:8.0 shoes: Icebug Spirit olx

Warming up before the race.

Orienteering race 1:28:32 [5] *** 15.4 km (5:45 / km) +100m 5:34 / km
28c shoes: Icebug Spirit olx

National champs long distance - Houterenberg
Class: H21E
Result: 12th

Results: http://hamok.be/resultaten/200909131.html
Splittimes: http://hamok.be/resultaten/20090913/graf.html
Article + map: http://delaatstepost.blogspot.com/2009/09/pasquasy...

Saturday Sep 12, 2009 #

Note
slept:9.0 (rest day)

Friday Sep 11, 2009 #

Cycling 1:26:24 [2] 35.0 km (24.3 kph)
slept:7.0

8h45: SintAntonius - Hoogstraten: 58'21 (23km)
16h30: Hoogstraten - Brecht: 28'03 (12km)

Thursday Sep 10, 2009 #

Cycling 1:53:14 [2] 46.0 km (24.4 kph)
slept:7.0

11h: SintAntonius - Hoogstraten: 61'46
16h30: Hoogstraten - SintAntonius: 51'28

Wednesday Sep 9, 2009 #

Cycling 16:38 [4] 7.0 km (25.3 kph)
slept:7.0

Cycling towards the athletics training (pushing hard, because i was late. It was a fight against the wind)

Running warm up/down 15:55 [2] 2.8 km (5:41 / km)
shoes: Mizuno wave precision 9

Warming up with the whole group around the castle (i didn't run 1 round on the track first, because i arrived too late).

+ 10min stretching
+ 10min running drills

Running intervals 15:42 [5] 4.8 km (3:16 / km)
shoes: Mizuno wave precision 9

4* 1200m in 3'54 each

Actual splittimes: 3'55 - 3'54 - 3'56 - 3'57

I ran together with Wouter and Tom (during 800m). The others ran 4*600m today. Wouter finished ahead of me every time. The last and the 2nd last session he had a little gap (i didn't want to push too hard). It was a tough training!

Running intervals (Recuperation part) 10:42 [2] 1.2 km (8:55 / km)
shoes: Mizuno wave precision 9

Rest: 3* 400m jogging: 3'14 - 3'24 - 4'01

Running warm up/down 17:27 [2] 2.8 km (6:14 / km)
shoes: Mizuno wave precision 9

Cooling down with the whole group.

Alternative 10:00 [0]

Kogelstoten - shot putting

Cycling 21:17 [1] 7.0 km (19.7 kph)

Cycling back at home at a very slow speed.

Tuesday Sep 8, 2009 #

Running warm up/down 29:02 [2] 5.1 km (5:42 / km)
slept:7.5 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group.

Running tempo 8:44 [4] 2.05 km (4:16 / km) +20m 4:04 / km
shoes: Mizuno wave precision 9

Tempo in the hills. We started slowly, but accelerated whole the time. In the end we were pushing hard. I finished in the lead with Wouter and Niels. Very good feeling, despite my sore calves (from sunday).

Running 20:39 [2] 3.5 km (5:54 / km)
shoes: Mizuno wave precision 9

I took the shortest route together with Whoopy, Yasmine (a new girl who came over from esak) and Hubert (the coach).
Winston and the others ran the longer route.

Monday Sep 7, 2009 #

Note
slept:7.5 (rest day)

C • If... 2

Sunday Sep 6, 2009 #

Running warm up/down 17:20 [2] 3.0 km (5:47 / km)
slept:7.0 shoes: Icebug Spirit olx

Warming up: 12'20 (2.2km)
Cooling down: 5'00 (0.8km) together with Jeroen Hoekx.

Orienteering race 49:39 [5] *** 8.9 km (5:35 / km)
spiked:26/31c shoes: Icebug Spirit olx

Belgian championships relay - Pijnven Noord
Result: 4th place with team (10th spot of all runners, all legs, individual)
Results: http://www.olomega.be/news/print.php?id=1251891796

My start was okay, at control 5 Jeroen Hoekx overtook me (maybe because i had longer forking). We ran at the same speed together (sometimes we split up) untill control 18. Also Winston was with us at that moment.
Towards control 20 i made a first big mistake and i ran away in the wrong direction (lost 1' here). I saw Bart Delobel (the leader) running before me, so i started to run faster, but didn't read my map correctly anymore.

After the spectatorscontrol i started to push harder to catch up Jeroen again. I saw him again, but i made again a mistake at control 23. Here Winston and Geert Simkens overtook me (lost 1 minute).

Towards control 25 i follow them to the wrong control and i lose again 30sec. Afterwards i pushed really hard to close the gap with Geert.

Physically i'm very satisfied with my performance, but it's a pitty that i make those mistakes (3'30 in total). Otherwise i could sent Frank into the forest in the leading group. Next year we'll get a medal!

Saturday Sep 5, 2009 #

Note
slept:8.5 (rest day)

Friday Sep 4, 2009 #

Cycling 1:35:46 [2] 39.0 km (24.4 kph)
slept:8.0

8h45: Sint-Antonius - Hoogstraten: 53'38 (23km)
18h30: Hoogstraten - Malle Atheltics track: 42'08 (16km)

Running 32:49 [2] 5.8 km (5:39 / km)
shoes: Mizuno Wave Precision 8

I didn't participate at the training (10x 150m) today, i was there only as coach. I joined the cooling down at the end of the training. I ran a long cooling down with Wouter.

Thursday Sep 3, 2009 #

Cycling 1:57:41 [1] 46.0 km (23.5 kph)
slept:8.0

11h00: Sint-Antonius - Hoogstraten: 55'23
16h30: Hoogstraten - Sint-Antonius: 62'18

I tried to bike at an easy speed today, to give my legs some rest. On my way back home, it was a fight against the wind.

Wednesday Sep 2, 2009 #

Cycling (MTB on road) 1:46:53 [2] 46.0 km (25.8 kph)
slept:7.0

6h50: Sint-Antonius - Hoogstraten: 50'50 (23km)
10h30: Hoogstraten - Sint-Antoinius: 56'03 (23km)

A short day at work on wednesday ;-).

Running warm up/down 18:24 [2] 3.2 km (5:45 / km)
shoes: Mizuno wave precision 9

Warming up: 1 round on the track and aroud the castle with the DAL group.

+ 10 min stretching
+ 10 min running drills

A lot of long distance runners were present, between 20 and 30, i guess.

Running intervals 13:14 [4] 4.0 km (3:19 / km)
shoes: Mizuno wave precision 9

4* 600m (with rest: 200m jogging) + 4* 400m (als with rest: 200m jogging)

The normal plan was to run 8* 600m in 1'57 each. But because of sunday, i wanted to take it more easy. I took the lead the first 300m every time, so the others could make profit of that (no wind). The 2nd part i ran more slowly.
But my calves felt sore, so i decided to run only 400m instead of 600m the 2nd half of the training.

Splittimes:
600m: 1'59 - 1'59 - 2'00 - 1'59
400m: 1'19 - 1'19 - 1'19 - 1'20

Running intervals (Recuperation part) 13:07 [2] 1.4 km (9:22 / km)
shoes: Mizuno wave precision 9

Rest between intervals: 200m jogging:
1'32 - 1'35 - 1'36 - 1'39 - 2'06 - 2'12 - 2'23

Running warm up/down 18:16 [2] 2.8 km (6:31 / km)
shoes: Mizuno wave precision 9

Cooling down: with the group aorund the castle at an easy speed.

Tuesday Sep 1, 2009 #

Running warm up/down 30:01 [2] 5.1 km (5:53 / km)
slept:8.0 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group

Running tempo 9:46 [4] 2.05 km (4:46 / km) +20m 4:33 / km
shoes: Mizuno wave precision 9

Tempo run in the hills at relaxed pace.

Running long 34:57 [3] 6.5 km (5:23 / km)
shoes: Mizuno wave precision 9

The traditional long tour, but we (Wouter V, Wouter P, Niels, Lieven and me) took a shortcut at the end. The others (Guido, Dirk, Wim and Lanse) ran 10minutes longer than us.

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