Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 30 days ending Nov 30, 2010:

	activity	#	time	miles		km		+m
	Running	17	12:07:16	86.91	(8:22)	139.86	(5:12)	217
	Orienteering	8	7:46:28	41.48	(11:15)	66.76	(6:59)	377	24 /	27c	88%
	Alternative	3	1:44:54	2.89		4.65
	Total	20	21:38:38	131.28		211.27		594	24 /	27c	88%
averages - sleep:7.4

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Tuesday Nov 30, 2010 #

7 PM

Running 16:34 [3] 2.7 km (6:08 / km)
ahr:140 max:150 slept:6.5 shoes: Mizuno Wave Fortis

warming up with Jerre

Running 45:19 [3] 8.93 km (5:04 / km)
ahr:156 max:168 shoes: Mizuno Wave Fortis

the rest of the training with Jerre, Winston, Wouter,...

Monday Nov 29, 2010 #

7 PM

Running 25:15 [2] 4.02 km (6:17 / km)
ahr:132 max:162 slept:7.0 shoes: Icebug Spirit olx 2010

warming up in the snow

Orienteering 59:49 [3] **** 7.28 km (8:13 / km)
ahr:149 max:175 shoes: Icebug Spirit olx 2010

Night-o training
Big problems with keeping direction (specially when i had not much feedback from featrues or objects in the forest and on the map). The part with more contourlines, i did some good orienteering.

Running warm up/down 5:42 [2] 0.9 km (6:20 / km)
ahr:152 max:165 shoes: Icebug Spirit olx 2010

back to the car

Sunday Nov 28, 2010 #

11 AM

Running 1:17:28 [3] 15.9 km (4:52 / km) +50m 4:48 / km
slept:6.0 shoes: Mizuno wave precision 9

running @ Kalmthoutseheide with Winston, Thomas vdk and Bram Everaert.

Saturday Nov 27, 2010 #

Note
slept:7.0 (rest day)

whole day searching for a new car.

Friday Nov 26, 2010 #

7 PM

Running warm up/down 11:55 [2] 1.97 km (6:03 / km)
ahr:134 max:168 slept:7.0 shoes: Inov-8 xtalon 212

warm up with Dries, Ken and Winston.

Orienteering race 31:39 [5] *** 5.1 km (6:12 / km) +27m 6:03 / km
ahr:193 max:200 shoes: Inov-8 xtalon 212

Night Relay - Heidehuizen
Distance gps: 6.61km
Result: 5th as 1st leg runner - my team became 2nd
http://hamok.be/resultaten/201011261.html

Good start, i was in the lead with Jan Oeyen and Benjamin Anciaux at the 5th control. Got an other forking towards the 6th and this control wasn't at the correct position. Lost 1'30 untill Etienne van Gasse arrived. Then i continued with him and Ken Peeters and we catched up some other runners. When we catched up Wannes and Dries, i made a 2nd mistake (20 seconds) because we ran towards a wrong control. Physically i felt good today.

Running warm up/down 8:49 [2] 1.31 km (6:44 / km)
ahr:148 max:159 shoes: Inov-8 xtalon 212

cooling down with Ken, Dries and Benjamin.

Thursday Nov 25, 2010 #

Note
slept:7.5 (rest day)

Wednesday Nov 24, 2010 #

Note
slept:7.0 (rest day)

whole day to Brussels (schooltrip) and training is this week not a priority.

Tuesday Nov 23, 2010 #

7 PM

Running warm up/down 22:38 [2] 3.44 km (6:35 / km)
ahr:126 max:145 slept:5.0 shoes: Mizuno wave precision 9

slow warming up with DAL group

Running 34:33 [3] 7.29 km (4:44 / km)
ahr:158 max:173 shoes: Mizuno wave precision 9

nice pace with Dirk, Greet, Wouter, Winston, Lanse, Guido,...

Monday Nov 22, 2010 #

Note
slept:8.0 (rest day)

planned a night training this evening, but i crashed my car this morning. so i take a recover moment this evening

C • too bad ! 3

Sunday Nov 21, 2010 #

10 AM

Running warm up/down 5:40 [2] 1.07 km (5:18 / km)
ahr:145 max:165 slept:8.5 shoes: Icebug Spirit olx 2010

warming up with Bram

Orienteering race 52:05 [5] *** 9.32 km (5:35 / km)
ahr:192 max:200 spiked:24/27c shoes: Icebug Spirit olx 2010

Regional race - Tielenkamp
Class: H1
Result; 2nd: http://www.trol.be/trolresultaten/201011211.html#H...
Distance gps: 11.06km
Splits: http://www.trol.be/trolresultaten/20101121/graf.ht...

2x 10 sec mistake towards the 3rd and 5th ctrl (both were hided). 20sec mistake towards the 14th control and bad route choice (20 sec) towards control 20. Lost most time (compared with thomas) in the butterfly. I didn't run fast enough to beat him, physically i didn't feel strong today.

Running warm up/down 3:36 [2] 0.6 km (6:00 / km)
ahr:155 max:164 shoes: Icebug Spirit olx 2010

slow and short cooling down

Saturday Nov 20, 2010 #

2 PM

Running 48:21 [3] 9.43 km (5:08 / km) +40m 5:01 / km
ahr:171 max:185 slept:8.0 shoes: Mizuno wave precision 9

running alone @ De Wildernissen

Friday Nov 19, 2010 #

7 PM

Running warm up/down 20:17 [2] 3.53 km (5:45 / km)
ahr:131 max:143 slept:8.5 shoes: Mizuno Wave Fortis

warming up with DAL group

afterwards:
3min stretchinh
5min running drills

Running 53:29 [3] 10.79 km (4:57 / km)
ahr:153 max:182 shoes: Mizuno Wave Fortis

3x 10min tempo:
- 10'03 (2.21km - ahr: 155)
9'58 (1.72km - ahr: 142)
- 10'00 (2.36km - ahr: 166)
10'14 (1.76km - ahr: 144)
- 9'44 (2.21km - ahr: 165)
3'28 (0.52km - ahr: 141)

together with Greet, Dirk, Lanse and Maarten.

Thursday Nov 18, 2010 #

Note
slept:7.0 (rest day)

work + school

Wednesday Nov 17, 2010 #

Note
slept:9.5 (rest day)

Tuesday Nov 16, 2010 #

7 PM

Running 23:20 [2] 3.44 km (6:47 / km)
ahr:124 max:132 slept:6.5 shoes: Mizuno Wave Fortis

warming up with the whole DAL group
didn't feel 100% okay today, hope i'm not getting sick.

Running 38:20 [3] 7.31 km (5:15 / km)
ahr:144 max:154 shoes: Mizuno Wave Fortis

Monday Nov 15, 2010 #

8 PM

Running warm up/down 8:22 [2] 1.63 km (5:08 / km)
ahr:141 max:150 slept:7.5 shoes: Inov8 Oroc 280

warming up towards the start

Orienteering 40:51 [4] *** 7.59 km (5:23 / km) +30m 5:17 / km
ahr:182 max:194 shoes: Inov8 Oroc 280

night orienteering; focused on safe orienteering. Didn't make big mistakes, speed wasn't high enough.

Running warm up/down 2:12 [2] 0.37 km (5:57 / km)
ahr:158 max:176 shoes: Inov8 Oroc 280

short cooling down, right after the training

Sunday Nov 14, 2010 #

10 AM

Running warm up/down 5:57 [2] 1.02 km (5:50 / km)
ahr:147 max:175 slept:6.0 shoes: Icebug Spirit olx 2010

warming up before the race with winston and Ken

Orienteering race 7:46 [4] 1.57 km (4:57 / km)
ahr:186 max:196 shoes: Icebug Spirit olx 2010

Foreplay Hamok-cup
Orienteering with 'google map', i had to spike 2 controls.
My team was in the lead after this foreplay.

Orienteering race 56:18 [5] *** 7.9 km (7:08 / km) +172m 6:26 / km
ahr:195 max:205 shoes: Icebug Spirit olx 2010

Hamok cup
Running towards the start was: 3'24 (0.624km - ahr: 186): we ran with the whole team together
IOF long distance race:
Class: 1
Distance: 7.9km, on gps: 9km
My time on this part: 52'53
Result: 1st http://hamok.be/resultaten/201011141.html#IOF Lang
Splits: http://hamok.be/resultaten/20101114/graf.html
Team result: 2nd

Started in 1st position, 1min ahead of Jeroen Hoekx and Benjamin Anciaux. I started without mistakes and towards the 7th control (on the hill) i saw that Benjamin and Hoekie were still 1min behind. But i took a bad routechoice (passed the top of the hill, i thought this routechoice was more safe) and came together with them at the 7th control. In the downhill towards the 9th, Benjamin and me could make a gap to Hoekie. But in the end we came with 3 together again. Towards the last control Hoekie and Benjamin didn't run straight enough, so i could finish in 1st position. Physically i felt weak today, not much power.

Running 4:02 [2] 0.69 km (5:51 / km)
ahr:157 max:164 shoes: Icebug Spirit olx 2010

cooling down with Hoekie and Benjamin

Saturday Nov 13, 2010 #

Note
slept:10.0 (rest day)

Friday Nov 12, 2010 #

4 PM

Running 1:12:45 [2] 13.72 km (5:18 / km) +40m 5:14 / km
ahr:160 max:175 slept:5.0 shoes: Mizuno wave precision 9

endurance run with Jerre in the rain at Kalmthoutse heide (still irritation in right knee).

Thursday Nov 11, 2010 #

10 AM

Orienteering 1:41:28 [2] *** 11.63 km (8:43 / km)
ahr:136 max:171 slept:7.5 shoes: Icebug Spirit olx 2010

very easy orienteering training with Winston.

Wednesday Nov 10, 2010 #

5 PM

Running 21:19 [3] 4.54 km (4:42 / km)
ahr:158 max:180 slept:8.5 shoes: Mizuno wave precision 9

short run in Antwerpen. No time and motivation to train more today. Still irritation in my right knee.

Tuesday Nov 9, 2010 #

Note
slept:7.0 (rest day)

the rain made me stay inside

Monday Nov 8, 2010 #

Note
slept:8.0 (rest day)

Sunday Nov 7, 2010 #

1 PM

Running warm up/down 7:33 [2] 1.5 km (5:02 / km)
ahr:145 max:160 slept:9.0 shoes: Mizuno wave precision 9

warming up with winston before the race
+ afterwards some warming up while kayaking

Alternative race (Kayaking) 29:54 [5] 4.65 km (6:26 / km)
ahr:176 max:194

First part of the race was 5km (4.65km on gps) kayaking. I was in the boat together with Stijn Slegers. My arms were sore already after 500m, so it became a hard race for me. We finished in 6th position, 1'30 behind the leaders.

Running race (run and bike) 27:31 [5] 7.78 km (3:32 / km) +15m 3:30 / km
ahr:179 max:204 shoes: Mizuno wave precision 9

right after the kayaking, i had difficulties with running. Also the roads were pretty muddy. it took some time untill we passed Wiet Laenen and Wim Vervoort. In the end it was a sprint for the 3rd position, but we lost it. So we became 4th. We had the 3rd best run and bike time.
Website: http://www.geelsekajakvaarders.be/kajakrunbike

Saturday Nov 6, 2010 #

Note
slept:9.5 (rest day)

1h24 (4.08km) map making at Tielenkamp (helping Ken and Winston).
+ walked 17' (1.4km) around a new lake together with Ken.

Friday Nov 5, 2010 #

2 PM

Running 1:09:52 [3] 14.13 km (4:57 / km) +40m 4:53 / km
ahr:166 max:180 slept:5.0 shoes: Mizuno wave precision 9

Endurance run with Bram at Kalmthoutse Heide. Really nice terrain and many sand tracks.

Thursday Nov 4, 2010 #

1 PM

Orienteering 57:43 [2] **** 7.39 km (7:49 / km) +25m 7:41 / km
ahr:148 max:167 slept:8.0 shoes: Icebug Spirit olx 2010

Orienteering training at Sahara Lommel (allerheiligenstage).
Took it very easy, still sore muscles and blisters which is not stimulating to run fast.

Wednesday Nov 3, 2010 #

6 PM

Running warm up/down 17:39 [2] 3.08 km (5:44 / km)
ahr:148 max:159 slept:8.0 shoes: Mizuno Wave Fortis

warming up before DAL training

+ 3min stretching
+ 5min running drills

Running intervals 7:43 [3] 2.5 km (3:05 / km)
ahr:162 max:190 shoes: Mizuno Wave Fortis

2x 6x 200m (in 38"):

41.5" - 43.1" - 40.9" - 39.4" - 36.7" - 37.4"
41.3" - 40.6" - 38.6" - 38.7" - 29.9" - 35.5"

Since my muscles are so sore from yesterday footballmatch, i decided to take it easy and ran in the back of the group.

Running intervals (recup) 11:01 [2] 1.6 km (6:53 / km)
ahr:159 shoes: Mizuno Wave Fortis

100m between each interval and 500m between the series.

Running warm up/down 15:46 [2] 2.48 km (6:21 / km)
ahr:152 max:162 shoes: Mizuno Wave Fortis

cooling down
+ stretching afterwards

Alternative (javelin) 15:00 [1]

javelin - speerwerpen

Tuesday Nov 2, 2010 #

2 PM

Alternative (football) 1:00:00 [3]
slept:8.0

3 games from each 25min indoor football.

Still not a good feeling in my both knees. Sore muscles in my back and upperlegs afterwards and 2 blisters.

Monday Nov 1, 2010 #

10 AM

Running warm up/down 10:06 [2] 1.51 km (6:41 / km) +32m 6:03 / km
ahr:127 max:152 slept:7.5 shoes: Inov8 Oroc 280

slow warming up with An F.

Orienteering race 58:49 [3] *** 8.98 km (6:33 / km) +123m 6:08 / km
ahr:168 max:191 shoes: Inov8 Oroc 280

Regional race- Les tumuli
Class: 1
Distance gps: 8.98km
Result; DSQ http://frso.be/course-results-gender.php?id=482#0

Took this race as a training. Tried to run a good tempo in the beginning, but made a 2' mistakes towards the 4th control. Also had no power in the legs today. My knees were really painfull, so i decided to skip a few controls. The 2nd part of the race i ran together with Toon Melis. He was also running slow and without mistakes.

Running warm up/down 4:12 [2] 0.68 km (6:10 / km)
ahr:137 max:153 shoes: Inov8 Oroc 280

back to the competition centre with Toon.

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