Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 30 days ending Apr 30, 2010:

activity

time

miles

Running

18:29:24

126.09

(8:48)

202.92

(5:28)

1476

Orienteering

2:06:47

12.1

(10:28)

19.48

(6:31)

535

47 /

56c

83%

Strength

37:22

Total

21:13:33

138.2

222.4

2011

47 /

56c

83%

averages - sleep:7.8

2:08

0:00

» now

Friday Apr 30, 2010 #

9 AM

Strength 15:30 [2]
slept:7.0 (rest day)

Strength training with Bram. We avoided excercices for hamstrings, because we had both sore muscles last weekend.

Wednesday Apr 28, 2010 #

8 PM

Running warm up/down 24:32 [2] 4.39 km (5:35 / km)
ahr:139 max:155 slept:7.0 shoes: Inov-8 xtalon 212

Long warming up with Michael VB.

Orienteering race 30:40 [4] ** 5.49 km (5:35 / km)
ahr:183 max:193 spiked:27/30c shoes: Inov-8 xtalon 212

Regional event - Arenbergpark
Class: 1
Distance: 7.15km on gps
Results: 1/72 http://hamok.be/resultaten/201004281.html#H:01
Splits: http://hamok.be/resultaten/20100428/graf.html

Physically: again a very good feeling. Legs were a little bit tired from the previous days during the warming up. During the race i had a nice speed without pushing.
Technically: 1st part was on a new map. I ran slower, but whole the time at full control. The 2nd part i pushed harder, but made a few little mistakes (controls 24, 25, and 27).
I'm happy about the shape and the race.. now i count days untill tiomila.

Running 19:23 [1] 2.5 km (7:45 / km)
ahr:135 max:156 shoes: Inov-8 xtalon 212

Jogging and walking: taking controls out of the forest together with Thomas vdk and Michael VB.

Tuesday Apr 27, 2010 #

7 PM

Running warm up/down 31:32 [2] 4.8 km (6:34 / km)
ahr:131 shoes: Mizuno Wave Fortis

Slow warming up with the whole DAL group in Drieboomkesberg

Running tempo 7:51 [4] 2.05 km (3:50 / km) +20m 3:39 / km
ahr:175 max:194 shoes: Mizuno Wave Fortis

The traditional fast part in the sanddunes. I had very good legs and ran in the lead. Lander, Tom and Tom followed closely behind me.

Running 24:20 [2] 4.35 km (5:36 / km)
ahr:147 shoes: Mizuno Wave Fortis

Winston, Wouter P and me ran a shorter version back to the clubhouse.

Monday Apr 26, 2010 #

7 PM

Running 26:21 [2] 5.28 km (4:59 / km) +20m 4:54 / km
ahr:156 max:169 slept:6.5 shoes: Mizuno wave precision 9

Short recovery run in Drieboomkesberg.

Sunday Apr 25, 2010 #

11 AM

Running warm up/down 12:04 [2] 2.13 km (5:40 / km) +60m 4:58 / km
ahr:141 max:171 slept:7.0 shoes: Inov-8 xtalon 212

Warming up to the start + some extra including 2 sprints.

Orienteering race 1:36:07 [4] *** 13.99 km (6:52 / km) +535m 5:46 / km
ahr:186 max:201 spiked:20/26c shoes: Inov-8 xtalon 212

2nd National competition long distance - Hunnert Recht
Class: H21E
Distance gps: 16.57km (540m climbing)
Result: 5th

It's been a long time ago since i've run with a map and i needed this race before tiomila. My goal was to run a technical decent race. But i didn't succeed at all. At the start i realised that i forgot my controldescriptionholder, so i taped it. But ofcourse i lost while running. During the race I made several and big mistakes, specially in the middle of the race (controls: 7, 9, 12, 13, 15 and 16). At control 15 i thought about stopping, because it was frustrating. I decided to walk and jog to 16 and then start a 'new race'. I think my race was much better starting from this point (if the splits will confirm it).
Physically i felt okay, i'll be ready for tiomila.

Running warm up/down 8:07 [2] 1.42 km (5:43 / km) +10m 5:31 / km
ahr:159 max:168 shoes: Inov-8 xtalon 212

From finish to competition centre.

Saturday Apr 24, 2010 #

12 PM

Running 21:06 [2] 3.4 km (6:12 / km)
ahr:141 max:173 slept:8.0 shoes: Mizuno wave precision 9

Short recuperation run with 2 sprints in Driebooomkesberg together with my sister (she, my father and brother will run the Antwerp 10miles tomorrow).
Today my hamstring muscles were really sore, probably because of yesterday strength training or bowling.

Friday Apr 23, 2010 #

9 AM

Strength 21:52 [1]
ahr:104 max:140 slept:7.0 (rest day)

Traditional strength training with Bram Everaert at school (he's aiming to run the 10miles in 54' next sunday).

Thursday Apr 22, 2010 #

Note
slept:7.0 (rest day)

Note

Tiomila teams OKS: http://www.skogshjortarna.com/stafetter/10-mila/10... (with Thomas, Joost and me in 1st team, Jeroen in 2nd team).

I'll run a short distance leg (6.1km) with no forking.

9 PM

Running 14:29 [2] 2.91 km (4:59 / km)
ahr:149 max:166 shoes: Mizuno wave precision 9

Wednesday Apr 21, 2010 #

Note
slept:7.0 (rest day)

Long trip to Belgium

Tuesday Apr 20, 2010 #

Note

No WOC selection races for me next weekend. The coach phoned me with the proposal to run the selection races next weekend andi should run the phyiscal testrun afterwards (on wednesday). But they will leave already on friday afternoon, when i still have to teach at school. I have already been absent too much this week because of the Vulcano, so i don't want to be absent again on friday afternoon.
I'll try to run the Belgian national competition instead and focus on tiomila now.

11 AM

Running 1:35:54 [3] 17.81 km (5:23 / km) +225m 5:04 / km
ahr:164 max:193 slept:8.5 shoes: Mizuno Wave Fortis

Towards Monte Orfano: 44'03 (8.68km - ahr: 162)
Uphill: 10'50 (1.34km - 220m climb - ahr: 181)
Downhill: 9'02 (1.44km - ahr: 157)
Back home: 31'57 (6.36km - ahr: 163)

Monday Apr 19, 2010 #

5 PM

Running 1:05:57 [2] 12.87 km (5:07 / km)
ahr:155 max:178 slept:7.5 shoes: Mizuno Wave Fortis

Slow endurance run with the in the middle 4x 1min tempo (intens. 4) followed by 2min jogging.

warm up: 27'01 (5.2km - ahr: 150)
4* 1min tempo: 12'00 (2.42km - ahr: 160)
cool down: 26'55 (5.25km - ahr: 159)

Today i visited 2 trainstations and booked my tickets back home. On wednesday morning i'll leave Chiari (Brescia) and i'll arrive in the night at home (a 17h trip). I hope i still can go to the WOC selection weekend and that i can run the physical testrun afterwards.

Sunday Apr 18, 2010 #

2 PM

Running tempo 49:18 [3] 11.19 km (4:24 / km)
ahr:168 max:179 slept:8.0 shoes: Mizuno Wave Fortis

Something between endurance and tempo run.
I don't know what to train since i don't know if i can run a physical testrun next week and if i can run selection races next weekend.

My flight for tuesday is also cancelled, so now i'll try to take the train: Milano - Zurich - Brussel on tuesday (15h in the train...).

Saturday Apr 17, 2010 #

Note
slept:8.0 (rest day)

Trip to Venice (with the orienteering map).
A lot of walking (almost 10km) and nice orienteering in the narrow streets.

My flight for sunday is cancelled, i rebooked a flight home on tuesday. So i can't be present at the physical testrun on monday evening. I hope there is still a solution possible for this problem, because the selection races are very soon.

C • stupid volcano 4

Friday Apr 16, 2010 #

Note
slept:10.0 (rest day)

trip to lago de garda

Thursday Apr 15, 2010 #

12 PM

Running warm up/down 24:10 [3] 5.14 km (4:42 / km)
ahr:166 max:178 slept:9.0 shoes: Mizuno Wave Fortis

Running intervals 18:24 [5] 5.28 km (3:29 / km)
ahr:193 max:203 shoes: Mizuno Wave Fortis

3x 1760m (same rounds as last week in park 'VIlla Mazzotti')

6'04 (ahr: 190) - 6'03 (ahr: 196) - 6'17 (ahr: 192)

Not my best day, felt really tired after the 2nd interval (needed long recuperation) and was not able to run fast at the 3rd interval anymore. I'll need better legs on monday if i want reach the limit at the physical testrun. Also after the training i felt empty, no energy...

Running intervals 9:26 [2] 1.01 km (9:20 / km)
ahr:165 shoes: Mizuno Wave Fortis

2* 505m (3'44 and 5'42)

Running warm up/down 19:31 [2] 3.55 km (5:30 / km)
ahr:168 max:176 shoes: Mizuno Wave Fortis

2 rounds in the park and back at home

Wednesday Apr 14, 2010 #

5 PM

Running 31:45 [2] 4.96 km (6:24 / km)
ahr:133 max:148 slept:8.0 shoes: Mizuno Wave Fortis

My legs and body felt tired, so a short run with Elena instead of the intervaltraining (i'll do the intervaltraining tomorrow).

Tuesday Apr 13, 2010 #

5 PM

Running 48:23 [1] 6.04 km (8:01 / km)
ahr:114 max:168 slept:10.0 shoes: Mizuno Wave Fortis

Very easy recuperation run (and walking) with Laura and Elena. Tomorrow my last intervaltraining and then only easy trainings because of the physical testrun with the national team.

Monday Apr 12, 2010 #

3 PM

Running long 1:30:29 [3] 15.71 km (5:46 / km) +309m 5:15 / km
ahr:155 max:187 slept:7.0 shoes: Mizuno Wave Fortis

Warm up: another road towards the Orfano mountain: 32'16 (6.61km - ahr: 150)
Hill: the steepest side to the highest point: 16'35 (1.46km, 250m climbing - ahr: 173)
Downhill: slow because of dangerous small tracks: 10'43 (1.29km - ahr: 142)
Cooling down: 30'54 (6.35km - ahr: 156)

Sunday Apr 11, 2010 #

Note
slept:8.0 (rest day)

7 PM

Running 21:07 [2] 3.45 km (6:07 / km)
ahr:131 max:155 shoes: Mizuno Wave Fortis

Short recovery run with Elena

Saturday Apr 10, 2010 #

10 AM

Running 2:08:30 [3] 22.77 km (5:39 / km) +552m 5:02 / km
ahr:169 max:196 slept:8.0 shoes: Mizuno Wave Fortis

Warm up towards the Montagne Orfano: 31'05 (6.43km - ahr: 160)
Hill: 2x up and down the mountain on little forest tracks: 61'04 (8.88km - 500m climbing - ahr: 175)
Cooling down: back to home: 36'21 (7.47km - ahr: 167)

Hard training, specially because of the sunny weather.

Friday Apr 9, 2010 #

4 PM

Running 58:26 [2] 8.97 km (6:31 / km)
ahr:134 max:157 slept:8.0 shoes: Mizuno Wave Fortis

Recovery run with Elena. She showed me the way to the the mountain (Orfano). It was again very warm for running, very sunny and more than 20° C.

Thursday Apr 8, 2010 #

3 PM

Running warm up/down 11:38 [1] 1.43 km (8:08 / km)
ahr:115 slept:8.0 shoes: Mizuno Wave Fortis

Warming up with Elena and Laura to the park (partly jogging, partly walking).

Running intervals 15:12 [5] 4.4 km (3:27 / km)
ahr:190 max:201 shoes: Mizuno Wave Fortis

2x 1760m + 1x 880m (same rounds as yesterday)

6'07 (ahr: 185) - 6'05 (ahr: 195) - 3'00 (ahr: 189)

Running intervals (Recuperation part) 9:21 [2] 1.31 km (7:07 / km)
ahr:154 shoes: Mizuno Wave Fortis

3'18 (0.485km - ahr: 163) - 6'03 (0.829km - ahr: 151)

Running 21:20 [1] 2.45 km (8:42 / km)
ahr:136 shoes: Mizuno Wave Fortis

Cooling down with Elena and Laura (mostly walking).

Wednesday Apr 7, 2010 #

12 PM

Running warm up/down 27:10 [3] 5.98 km (4:33 / km) +20m 4:28 / km
ahr:169 slept:8.0 shoes: Mizuno Wave Fortis

Warming up on the streets in Chiari towards the park.

Running intervals 12:16 [4] 3.52 km (3:29 / km) +10m 3:26 / km
ahr:188 max:199 shoes: Mizuno Wave Fortis

4* 880m in park

3'07 - 3'05 - 3'02 - 3'02

Running intervals (Recuperation part) 10:57 [2] 1.8 km (6:05 / km)
ahr:170 shoes: Mizuno Wave Fortis

4* 450m jogging (2'42 - 2'45 - 2'48 - 2'42)
Bad recuperation, it took a long time before HR was under 160 again.. not as 2 weeks ago, when the feeling was much better.

Running warm up/down 11:50 [2] 2.21 km (5:21 / km)
ahr:167 shoes: Mizuno Wave Fortis

Shorter way back home

Tuesday Apr 6, 2010 #

9 AM

Running 37:04 [3] 7.5 km (4:57 / km) +100m 4:38 / km
ahr:165 max:187 slept:7.0 shoes: Inov-8 xtalon 212

Morning run before breakfast along the lake.

Monday Apr 5, 2010 #

2 PM

Running 59:22 [2] 11.17 km (5:19 / km) +150m 4:59 / km
ahr:148 max:182 shoes: Inov-8 xtalon 212

Endurance run at lago de garda, mostly on the street, few parts in the forest.

Sunday Apr 4, 2010 #

Note
slept:7.0 (rest day)

eastern

Saturday Apr 3, 2010 #

Note
slept:8.0 (rest day)

Travel to italia

Friday Apr 2, 2010 #

4 PM

Running 42:09 [3] 9.17 km (4:36 / km)
ahr:169 max:193 slept:7.5 shoes: Mizuno wave precision 9

Warming up: 12'57 (2.6km - ahr: 158)
8x 1min tempo / 2min jogging
Cooling down; 7'10 (1'42km - ahr: 172)

Training together with Bram Everaert In Hoogstraten-Achtel. I didn't feel strong at all and my recuperation was very slow (heartrate after 2' jogging was still 160). Also my stomach didn't feel so good.
For Bram it was the last training before his 10km race tomorrow in Reusel, so we didn't push hard during the 1' tempo-parts.

Thursday Apr 1, 2010 #

Note
slept:6.5 (rest day)

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