Training Log Archive: DesmondIn the 30 days ending Apr 30, 2011:
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| 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 | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2011 #
Orienteering 42:06 [3] *** 6.4 km (6:35 / km) +87m 6:10 / km
ahr:155 max:191 slept:8.0 shoes: Inov8 x-talon 212 (new pair)
Friday Apr 29, 2011 #
Running warm up/down 5:30 [2] 0.95 km (5:47 / km) +40m 4:47 / km
slept:7.5 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 41:32 [3] **** 5.0 km (8:18 / km) +100m 7:33 / km
shoes: Inov8 x-talon 212 (new pair)
Class: open 8
Results: DNF: http://www.10mila.se/2011/index.asp?page=783464&av...
On friday evening Joost, Thomas and me still wanted to run a night training. The map wasn't very difficult, but all of us made mistakes. But after all my performance and technic was okay, no real big mistakes. Ran from control 9 to 12 because i was suffering too much in my stomach (ate pizza before it).
Thursday Apr 28, 2011 #
Note
slept:8.0 (rest day)
Wednesday Apr 27, 2011 #
Running 47:23 [2] 8.44 km (5:37 / km) +50m 5:27 / km
ahr:141 max:160 slept:7.0 shoes: Mizuno Wave precision 11
Tuesday Apr 26, 2011 #
Note
slept:6.0 (rest day)
Monday Apr 25, 2011 #
Running warm up/down 12:29 [2] 2.11 km (5:55 / km)
shoes: Inov8 x-talon 212 (new pair)
Orienteering race 54:45 [5] *** 8.4 km (6:31 / km) +200m 5:49 / km
29c shoes: Inov8 x-talon 212 (new pair)
Results: 7th: http://www.obasen.nu/winsplits/online/fr/default.a... results: 6th: http://comulhouse.free.fr/3j2011/doc_news/J1J2J3.h...
Distance gps: 10.09km
Map: http://www.matrace.fr/gadget/cgi/reitti.cgi?act=ma...
today it was chase start and i think i was a bit stressed with 2 runners close behind me. Started to fast without checking the best routechoice first. Ran straight and didn't know where i came out of the forest. Lost 2'30 towards the 1st control and already 2 runners passed me. I could overtake the French runner at the 2nd control and Hoekie at the 3rd control.
The speed was high and i had difficulties in the beginning (mostly breathing). We made too many mistakes together, not very big ones, but a lot of time in total.
We stayed together for the whole race and towards ctrl 25 i decided to accelerate. But i didn't find the control immediately. Hoekie and Frenchman even lost more time at this control. So i had a little gap and could keep it untill the finishline and finish in 6th position.
The 2nd half of the race, i felt really good and strong again. Ready for tiomila.
Sunday Apr 24, 2011 #
Running warm up/down 13:29 [2] 1.89 km (7:08 / km) +110m 5:32 / km
shoes: Inov8 x-talon 212 (new pair)
Orienteering race 1:50:10 [5] *** 12.8 km (8:36 / km) +480m 7:15 / km
26c
Class: H21E
Results: 8th: http://www.obasen.nu/winsplits/online/fr/default.a...
Distance gps: 16.62km
Map: http://www.matrace.fr/gadget/cgi/reitti.cgi?act=ma...
Long distance today and since i'll run the last leg at tiomila i wanted to take this as a good training for it. Wanted to start with safe on orienteering but still lost time close to the controls in the beginning. Starting from control 6, my orienteering was better. I even won the long leg towards control 8.
At control 13 i made a 2'30 mistake, when i saw Andreas Muller in the opposite direction and knew that i was almost as fast as him at that moment. Shouldn't think about that in the forest and concentrate on mapreading instead.
At ctrl 26, i lost almost 2', but i think the control was placed too far. Almost all good runners lost time over there.
Really happy about my physicall performance today.
Saturday Apr 23, 2011 #
Running 29:27 [2] 4.52 km (6:31 / km) +190m 5:23 / km
ahr:140 max:165 shoes: Inov8 x-talon 190
Running warm up/down 16:21 [2] 2.23 km (7:20 / km) +135m 5:38 / km
shoes: Inov8 x-talon 212 (new pair)
Orienteering race 1:06:32 [5] *** 8.3 km (8:01 / km) +280m 6:52 / km
26c shoes: Inov8 x-talon 212 (new pair)
Class: H21E
Results: 7th: http://www.obasen.nu/winsplits/online/fr/default.a...
Distance gps: 10.28km
Map: http://www.matrace.fr/gadget/cgi/reitti.cgi?act=ma...
Felt very unsure about my physical shape after yesterdays cycling trip. Started easy, but despite that i made a big mistake towards control 2. Lost 3' because of running on a path in the wrong direction and i think i checked my compass. (sam deferm and peter krampiltz made exactly the same mistake).
Christian mohn overtook me at the 2d control (4') and we ran the rest of the race together, both running in the lead. Felt i was stronger in the uphills anf fast parts. he was better in the green and downhill.
Still we made some mistakes together. He ended up 3rd and me 7th.
Friday Apr 22, 2011 #
Cycling 2:24:07 [3] 57.42 km (23.9 kph) +1171m
ahr:149 max:188
We drove whole day by car towards the 'Vosges'. We started with climbing the 'Grand Ballon'. I immediately felt that my upperlegs and my back were sore and tired. So Ken and Benjamin climbed 8' and 5' faster than me. My heartrate was never high.
After the Grand Ballen i returned back to the house and the other 2 also climbed the Schlucht.
Thursday Apr 21, 2011 #
Note
(rest day)
Wednesday Apr 20, 2011 #
Running warm up/down 17:22 [2] 3.31 km (5:15 / km)
ahr:144 max:158 slept:8.0 shoes: Mizuno Wave precision 11
afterwards:
10' stretching
10' running drills
Running warm up/down 15:10 [2] 2.9 km (5:14 / km)
ahr:141 shoes: Mizuno Wave precision 11
during the training (9x 800m) i only coached and supported the others, didn't join the intervals.
Tuesday Apr 19, 2011 #
Cycling 4:04:04 [3] 83.37 km (20.5 kph) +1959m
ahr:152 max:200 slept:6.5
Started in Spa and did some nice climbs like La Reid, Rossier (2x), Stockeu, Wanne,...
Monday Apr 18, 2011 #
Note
slept:7.5 (rest day)
Cycling 55:10 [2] 22.17 km (24.1 kph)
ahr:135 max:179
Sunday Apr 17, 2011 #
Running warm up/down 14:07 [2] 2.55 km (5:32 / km) +88m 4:43 / km
slept:8.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 31:28 [5] *** 6.2 km (5:05 / km) +135m 4:35 / km
spiked:19/23c shoes: Inov8 x-talon 212 (new pair)
Class: H21E
Distance gps: 6.87km (120m climbing)
Result: 1st: http://helga-o.com/webres/index.php?lauf=69&year=0...
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...
Map: http://img197.imageshack.us/f/grandvoir20110417.jp...
Report: http://delaatstepost.blogspot.com/2011/04/franssen...
2nd Belgian title this year and ofcourse very happy about it!
Didn't make much mistakes during the race, only small ones (hesitations). Checked an other ctrl towards ctrl 2, lost time at ctrl 3, too low at ctrl 9 and took a short stop to understand the map at ctrl 20.
Legs didn't feel great, still a bit tired from sweden i think.
Ofcourse it helped that i overtook Thomas at the 1st control and he ran in the lead the 2nd half of the race. I read the map myself whole race, never just followed. Took also different 'micro-routechoices' sometimes, but there weren't many routechoices today. Physically he was just stronger than me, that's why i couldn't take the lead in the 2nd half of the race anymore. Ofcourse it's more fun if you win when you ran totally alone. But i think i tried to play it fair and used my own skills as much as possible and can't blame myself something.
Running warm up/down 8:02 [2] 1.54 km (5:13 / km) +13m 5:00 / km
shoes: Inov8 x-talon 212 (new pair)
Saturday Apr 16, 2011 #
Running warm up/down 5:56 [2] 1.13 km (5:15 / km)
ahr:138 max:164 slept:8.5 shoes: Inov8 x-talon 190
Orienteering 38:30 [3] *** 6.77 km (5:41 / km) +30m 5:34 / km
ahr:175 max:186 shoes: Inov8 x-talon 190
Running warm up/down 5:47 [2] 1.0 km (5:47 / km)
ahr:144 max:152 shoes: Inov8 x-talon 190
Friday Apr 15, 2011 #
Note
slept:7.0 (rest day)
Thursday Apr 14, 2011 #
Running 8:31 [2] 1.38 km (6:10 / km) +13m 5:54 / km
ahr:131 max:155 slept:8.0 shoes: Icebug Spirit olx 2010
Orienteering 42:14 [3] **** 5.23 km (8:05 / km) +140m 7:07 / km
ahr:164 max:188 shoes: Icebug Spirit olx 2010
very nice and technical training in Göteborg skatas (a spectatorrace from jwoc). Legs felt very tired, so decided to take it easy. Was in control and satisfied about the orienteering except again 2 big mistakes (ctrl 4 and 9). Lost too much time there (6' or 7' in total).
Running warm up/down 2:59 [2] 0.45 km (6:38 / km) +10m 5:58 / km
ahr:139 max:147 shoes: Icebug Spirit olx 2010
afterwards: sauna
Wednesday Apr 13, 2011 #
Note
slept:5.0 (rest day)
Tuesday Apr 12, 2011 #
Orienteering 26:21 [2] *** 3.43 km (7:41 / km) +90m 6:47 / km
ahr:147 max:173 slept:7.5 shoes: Inov8 x-talon 212 (new pair)
Afterwards we ran an extra round, just running.
Running warm up/down 7:35 [2] 1.47 km (5:10 / km) +15m 4:54 / km
ahr:143 max:168 shoes: Icebug Spirit olx 2010
Orienteering 37:50 [4] *** 6.21 km (6:06 / km) +65m 5:47 / km
ahr:178 max:191 shoes: Icebug Spirit olx 2010
Legs were better than i expected. Forest was very wet (marshes) and green. Technically it was easy, but i still succeeded to make some mistakes. 34' would have been a decent result for me. The best runner did 32'30. Nice training anyway and a lot of runners were present there.
Running warm up/down 2:23 [2] 0.33 km (7:13 / km)
ahr:141 max:153 shoes: Icebug Spirit olx 2010
Monday Apr 11, 2011 #
Running warm up/down 6:03 [2] 1.01 km (5:59 / km) +36m 5:05 / km
ahr:145 max:156 slept:8.0 shoes: Icebug Spirit olx 2010
Orienteering 47:25 [3] **** 4.28 km (11:05 / km) +105m 9:52 / km
ahr:153 max:181 shoes: Icebug Spirit olx 2010
Very tough terrain, lots of steep climbs and green forest. Eva Jurenikova trained on the same map: http://www.evajurenikova.com/d/show_map.php?user=e...
Made already a 2' mistake towards the first control. Then it went good for some controls and almost catched up with thomas who started before me. But in the last part i made some bigger mistakes and at the end i was much slower than thomas. Legs felt very tired in the beginning, became better during the training. Ran at easy trainingsspeed.
Running 2:12 [2] 0.35 km (6:17 / km) +10m 5:30 / km
ahr:136 max:163 shoes: Inov8 x-talon 212 (new pair)
Strength 51:22 [2] 0.5 km (1:42:44 / km)
ahr:139 max:182 shoes: Inov8 x-talon 212 (new pair)
Regret that i stopped doing core stability exercices since last year. It was hard for several muscles. Afterwards my hamstrings and muscles around my stomach were really sore.
Running warm up/down 1:37 [2] 0.3 km (5:23 / km)
ahr:125 max:133 shoes: Inov8 x-talon 212 (new pair)
Sunday Apr 10, 2011 #
Running warm up/down 18:03 [2] 3.26 km (5:32 / km) +8m 5:28 / km
slept:7.5 shoes: Icebug Spirit olx 2010
didn't wear my HR-monitor today
Orienteering race 1:02:50 [5] 8.1 km (7:45 / km) +89m 7:21 / km
shoes: Icebug Spirit olx 2010
Class: H+17E
Distance gps: 9.85km
Result team: Dsq
Result individual: 5th leg: started as 25th and finished as 27th: http://kolmardsdubbeln.se/editorfiles/file/2011/re...
Map: http://www.obasen.nu/runoway/runoway.php?version=4...
Ran the 5th leg for OKS1. The team was disqualified because Lars forgot to punch at the change over (he was 4th leg runner). Because of that i'm not in the results, because i had no starttime...
Satisfied about my pace and technical performance, except 1 control. Lost 5' or 6' at control 4.. Ran alone the whole race.
Saturday Apr 9, 2011 #
Running warm up/down 14:00 [2] 2.7 km (5:11 / km)
shoes: Inov8 Oroc 280
no gps and HR-data
Orienteering race 45:28 [3] ***** 4.9 km (9:17 / km) +80m 8:35 / km
spiked:13/16c shoes: Inov8 Oroc 280
Class: H21E2
Results: http://kolmardsdubbeln.se/fileslist/file95.html
Made a hectic start, had problems to find the start on the map, had it 180° wrong,.. I realised it immediately, but because of these things i didn't know where i exactly left the path. It resulted in a 6'30 mistake towards the 1st control. Rest of the race was much better (but didn't run full speed at all). Still made 2x 1' mistake (control 9 and 10). Really technical terrain.
Friday Apr 8, 2011 #
Running warm up/down 5:00 [2] 0.9 km (5:33 / km) +10m 5:16 / km
slept:7.5 shoes: Icebug Spirit olx 2010
Orienteering race 53:07 [5] **** 8.7 km (6:06 / km) +92m 5:48 / km
shoes: Icebug Spirit olx 2010
Distance gps: 10.02km
Result team: 28th http://www.vingakersok.se/svartnatta/svartnatta201...
Result individual: 1st leg: 22th: http://www.obasen.nu/winsplits/online/sv/default.a...
Ran the 1st leg from this relay and was satisfied about my race. Made almost no mistakes (only 30" at the 3rd last control). Took a very fast start together with thomas, leading the pack in the beginning. Ran in the big leading group untill half race, but then started to feel too tired and had to slow down. Physically i wasn't very good today. Finished 3min behind the best.
Thursday Apr 7, 2011 #
Running 45:43 [2] 8.13 km (5:37 / km) +50m 5:27 / km
ahr:143 max:182 slept:7.0 shoes: Mizuno Wave precision 11
Wednesday Apr 6, 2011 #
Note
slept:8.5 (rest day)
Tuesday Apr 5, 2011 #
Running intervals 1:00:05 [3] 13.01 km (4:37 / km)
ahr:158 max:188 slept:7.0 shoes: Mizuno Wave precision 11
warming up: 15'59 (3.29km - ahr: 139)
3x 4' tempo: 4'01 (1.1km - ahr: 174) - 3'59 (1.1km - ahr: 180) - 3'59 (1.11km - ahr: 183)
2x 4' jogging in between: 4'00 (0.82km - ahr: 157) - 4'00 (0.85km - ahr: 164)
cooling down: 24'04 (4.74km - ahr: 160)
Running warm up/down 16:12 [2] 3.0 km (5:24 / km)
ahr:129 max:151 shoes: Mizuno Wave precision 11
Running tempo 28:05 [3] 6.68 km (4:12 / km)
ahr:169 max:191 shoes: Mizuno Wave precision 11
ran whole the time in the leading group with Thomas vdk, Wouter Vermonden and Michael VB. Good feeling again.
Running warm up/down 18:24 [2] 3.04 km (6:03 / km)
ahr:137 max:145 shoes: Mizuno Wave precision 11
Monday Apr 4, 2011 #
Running 1:05:44 [3] 13.99 km (4:42 / km)
ahr:158 max:167 slept:6.5 shoes: Mizuno Wave precision 11
again not a good feeling, suffered the whole training. i hope the good feeling will be back soon.
Sunday Apr 3, 2011 #
Cycling 1:19:34 [3] 36.79 km (27.7 kph)
ahr:141 max:184 slept:6.5
Cycling 1:12:34 [2] 29.73 km (24.6 kph)
ahr:142 max:167
Saturday Apr 2, 2011 #
Running warm up/down 3:36 [2] 0.7 km (5:09 / km)
ahr:138 max:156 slept:5.0 shoes: Inov-8 xtalon 212
Orienteering race 54:47 [4] ** 8.9 km (6:09 / km)
shoes: Inov-8 xtalon 212
Class: H1
gps distance: 10.85km
Results: 2nd - http://www.trol.be/trolresultaten/201104021.html#H...
Splits:
Map: http://img856.imageshack.us/f/hetleen20110402.jpg/
I knew on forehand that the forest isn't really nice and you should use the paths all the time. In the beginning i planned to run full speed. But after 10' i felt that i had a physically offday. No power, no speed (maybe because it was the first really warm day?).
Then i decided to continue at trainingspeed. Didn't make mistakes. Overtook Bert Misplon half race. Talked with him during the race. It's really impressive that he's performing that strong without any experience in orienteering.
ran without HR-monitor
Running warm up/down 1:30 [2] 0.21 km (7:09 / km)
shoes: Inov-8 xtalon 212
Friday Apr 1, 2011 #
Running 43:08 [2] 8.25 km (5:14 / km) +50m 5:04 / km
ahr:152 max:177 slept:8.0 shoes: Mizuno Wave precision 11
high heartrate and still tired legs.