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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running15 11:00:48 80.41(8:13) 129.4(5:06) 474
  Orienteering8 7:17:00 41.21(10:36) 66.32(6:35) 37420 /29c68%
  Total18 18:17:48 121.62(9:02) 195.72(5:37) 84820 /29c68%
averages - sleep:7.1

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Friday Sep 30, 2011 #

Note
slept:4.5 (rest day)

Thursday Sep 29, 2011 #

Note
slept:7.0 (rest day)

Wednesday Sep 28, 2011 #

8 PM

Orienteering 50:05 [2] 6.75 km (7:25 / km) +30m 7:16 / km
ahr:154 max:172 slept:7.0 shoes: Inov8 x-talon 212 (new pair)

achilles was painfull in the beginning. physically a good feeling beside that problem

Tuesday Sep 27, 2011 #

5 PM

Running warm up/down 14:50 [2] 2.73 km (5:26 / km) +25m 5:12 / km
ahr:138 max:163 slept:7.0 shoes: Mizuno Wave precision 11

Running intervals 32:55 [4] 7.82 km (4:13 / km)
ahr:174 max:193 shoes: Mizuno Wave precision 11

2x around Galgenweel with Toon:
- 13'45 (ahr: 179 - 3.55km)
- 13'19 (ahr: 184 - 3.54km)

jogging in between: 5'47 (0.73km - ahr: 140)

Running warm up/down 17:14 [2] 2.72 km (6:20 / km) +25m 6:03 / km
ahr:147 max:174 shoes: Mizuno Wave precision 11

back to the appartment with toon

Monday Sep 26, 2011 #

5 PM

Running 48:44 [2] 8.18 km (5:57 / km) +50m 5:47 / km
ahr:140 max:170 slept:7.5 shoes: Mizuno Wave precision 11

easy training with our new flatmate (since last week) Toon Melis and Jens around Galgenweel.
Legs felt so tired.

Sunday Sep 25, 2011 #

10 AM

Running warm up/down 10:37 [2] 1.92 km (5:32 / km)
ahr:145 max:173 slept:8.0 shoes: Inov8 x-talon 212 (new pair)

warming up before the race together with Bram

Orienteering race 38:19 [5] ** 6.6 km (5:48 / km) +25m 5:42 / km
ahr:194 max:202 shoes: Inov8 x-talon 212 (new pair)

Flemish relay champs - Duitse basis Arendonk
Class: H open
Result: 1st leg: came in as 4th, but had the longest forking: 2nd best time in min/km.
Team result: 9th: http://kempen-ol.be/uitslagen/20110925_afl.HTM
Distance gps: 7.62km
Map with my routechoices: http://imageshack.us/photo/my-images/217/duitsebas...
Worldofo 3Drun: http://3drerun.worldofo.com/index.php?st=vk+afloss...

The first controls were immediately forked. Took a good start and ran in the lead of my forking. At the 3rd control everyone came together. Here i punched in 2nd position, some seconds behind Thomas VDK.
Towards the 4th and 5th control (and specially towards number 7) he had shorter forking. Actually i had the longest forking during the whole race, except at the first controls.
So Thomas was away from us and i ran behind him in the chasing group together with Evert Leeuws, Ken Peeters, Toon Melis, Winston Franssen, Wouter Hus,..
Towards control 9 i made my only mistake. I ran towards ctrl 10 instead of towards 9, so i had to return. I was lucky that the others made a mistake at control 15, so i was back in the chasing group.
Then i mostly ran in the lead from this group (also Evert Leeuws was one of the strongest in this group). Came in as 4th, because Ken and me had again the longest forking at the 2nd last control.
Physically i didn't feel great today, still tired legs from saturday.

Running warm up/down 12:50 [2] 2.17 km (5:55 / km)
ahr:151 max:159 shoes: Inov8 x-talon 212 (new pair)

cooling down with Bram

Saturday Sep 24, 2011 #

4 PM

Running warm up/down 13:46 [2] 2.54 km (5:25 / km)
ahr:152 max:184 slept:10.0 shoes: Mizuno Wave precision 11

I planned to do some running or orienteering training in Zoersel today. But in the end i decided to participate at the streetrace there. So i ran with my trainings shoes and clothes today.
Warming up before the race with the other Dal runners: Winston, Lander, Lanse, Lieven, Francy,..

Running race 17:46 [4] 5.06 km (3:31 / km)
ahr:202 max:209 shoes: Mizuno Wave precision 11

5km streetrace Halle
Result: 1/209: http://www.chronorace.be/web2/Classements/ListeRap...
Photos: https://picasaweb.google.com/101812342579372950497...

Ran in a group with some other 5, 10 and 15km-runners (everyone started together). Also Lieven and Lander were in this group. After 2.5km i accelerated a bit and could run away from the others. Finished in 1st position alone, 10sec ahead of Lieven. The other runners continued for more laps.
Didn't push as hard as possible because of tomorrows orienteering race.

Running warm up/down 9:49 [2] 1.61 km (6:06 / km)
ahr:161 max:168 shoes: Mizuno Wave precision 11

some cooling down with Lieven

Running warm up/down 16:04 [2] 2.63 km (6:07 / km)
ahr:146 max:155 shoes: Mizuno Wave precision 11

some extra cooling down with winston

Friday Sep 23, 2011 #

Note
slept:4.0 (rest day)

Thursday Sep 22, 2011 #

Note
slept:7.5 (rest day)

Wednesday Sep 21, 2011 #

1 PM

Running 45:00 [2] 9.0 km (5:00 / km)
slept:7.5 shoes: Mizuno Wave precision 11

running on the track at school with the other teachers. Including 4 fast laps (4x 400m). Tired legs from yesterday.
8 PM

Orienteering 23:02 [3] **** 3.27 km (7:03 / km)
ahr:159 max:184 shoes: Inov8 x-talon 212 (new pair)

part 1
C • where 2

Orienteering 47:17 [3] *** 7.13 km (6:38 / km)
ahr:165 max:178 shoes: Inov8 x-talon 212 (new pair)

part 2

Tuesday Sep 20, 2011 #

5 PM

Running warm up/down 14:27 [2] 2.85 km (5:04 / km) +25m 4:51 / km
ahr:144 max:179 slept:7.0 shoes: Mizuno Wave precision 11

warming up with Toon towards Galgenweel

Running intervals 52:58 [4] 12.36 km (4:17 / km)
ahr:178 max:198 shoes: Mizuno Wave precision 11

3x around Galgenweel:
- 13'21 (3.55km - ahr: 186)
- 13'32 (3.56km - ahr: 187)
- 13'27 (3.55km - ahr: 191)

jogging between the intervals: 6'09 (0.815km - ahr: 147) and 6'28 (0.87km - ahr: 152)

Running warm up/down 13:43 [2] 2.31 km (5:56 / km) +25m 5:38 / km
ahr:159 max:182 shoes: Mizuno Wave precision 11

back to the appartment

Monday Sep 19, 2011 #

Note
(rest day)

Sunday Sep 18, 2011 #

11 AM

Running warm up/down 18:51 [2] 3.18 km (5:56 / km) +80m 5:16 / km
ahr:158 max:189 slept:7.5 shoes: Inov8 x-talon 212 (new pair)

Orienteering race 39:01 [5] **** 5.81 km (6:43 / km) +105m 6:10 / km
ahr:192 max:205 shoes: Inov8 x-talon 212 (new pair)

La rouge eau - national race middle distance
Class: H21E
Distance gps: 6.75km
Results: 3rd: http://www.helga-o.com/webres/index.php?lauf=141&y...
Splits: http://frso.be/course_results_2.php?id=1093
Map with my routechoices: http://imageshack.us/f/31/rougeeau20110918.jpg/

Saturday Sep 17, 2011 #

1 PM

Running warm up/down 26:34 [2] 4.93 km (5:23 / km) +10m 5:20 / km
ahr:150 max:170 slept:10.0 shoes: Inov8 x-talon 212 (new pair)

warming up alone

Orienteering 40:46 [2] 5.28 km (7:43 / km) +24m 7:33 / km
ahr:154 max:177

some orienteering with Bram

Running warm up/down 24:48 [3] 4.86 km (5:06 / km) +24m 4:59 / km
ahr:163 max:174 shoes: Inov8 x-talon 212 (new pair)

some extra running with Bram. he continued his marathon training, when i finished my training.

Friday Sep 16, 2011 #

Note
slept:6.0 (rest day)

Thursday Sep 15, 2011 #

Note
slept:7.5 (rest day)

Wednesday Sep 14, 2011 #

6 PM

Orienteering 1:06:45 [2] 11.0 km (6:04 / km) +40m 5:58 / km
ahr:161 max:180 slept:7.5 shoes: Inov8 x-talon 212 (new pair)

easy orienteering training. forest was full of spiders.

Tuesday Sep 13, 2011 #

6 PM

Running warm up/down 14:32 [2] 2.65 km (5:29 / km) +25m 5:14 / km
ahr:151 max:174 slept:7.0 shoes: Mizuno Wave precision 11

warming up towards Galgenweel

Running tempo 34:03 [4] 7.8 km (4:22 / km)
ahr:170 max:185 shoes: Mizuno Wave precision 11

2x around Galgenweel:
- 14'48 (3.55km - ahr: 174)
- 14'32 (3.54km - ahr: 175)

in between: 4'41 jogging (0.69km - ahr: 146)

Running warm up/down 16:54 [2] 3.01 km (5:37 / km) +25m 5:23 / km
ahr:150 max:172 shoes: Mizuno Wave precision 11

back to the appartment

Monday Sep 12, 2011 #

Note
(rest day)

work + school untill 22h

Sunday Sep 11, 2011 #

Event: Belgian long distance champs WRE
 
10 AM

Running warm up/down 8:05 [2] 1.6 km (5:03 / km)
slept:8.0 shoes: Inov8 x-talon 212 (new pair)

started my warming up a bit too late

Orienteering race 1:29:35 [5] **** 14.42 km (6:13 / km) +150m 5:54 / km
spiked:20/29c shoes: Inov8 x-talon 212 (new pair)

Belgian champs long distance - Gruitroderbos - WRE
Class: H21E
Result: 7th (5th at Belgian champs): http://www.olomega.be/resultaten/2011/20110911.htm...
Splits: http://www.olomega.be/resultaten/2011/splits/20110...
Map: http://imageshack.us/f/844/dsc02143a.jpg/
Report: http://delaatstepost.blogspot.com/2011/09/olle-kar...

Physically: not the 'super day', which i was hoping for. During the second half of the race i got stomach cramps. Maybe because of drinking cofee?
Technically; tried to avoid the big mistakes. Succeeded in doing that, but made too many small mistakes. Maybe also ran too 'safe'.
Afterall satisfied with the race. First time that i make it in top10 in the long distance champs in elite class.

Saturday Sep 10, 2011 #

12 PM

Running 37:20 [2] 6.74 km (5:32 / km) +30m 5:25 / km
ahr:159 max:176 slept:8.0 shoes: Mizuno Wave precision 11

running with jerre, mostly on small sandtracks

Friday Sep 9, 2011 #

Note
slept:6.0 (rest day)

Thursday Sep 8, 2011 #

6 AM

Running warm up/down 15:15 [2] 2.74 km (5:34 / km) +25m 5:19 / km
ahr:144 max:170 slept:7.0 shoes: Mizuno Wave precision 11

warming up towards Galgenweel together with Winston.
Starting from today i'll go to 'evening school' every monday and thursday evening right after work. So i decided to train before work this morning.
Used 'heelsoles' in my shoes for the first time because of the problems with my achilles.

Running tempo 12:01 [4] 2.75 km (4:22 / km)
ahr:164 max:185 shoes: Mizuno Wave precision 11

Around Galgenweel - tempo 2x 4min:
- 4'00 (1.04km - ahr: 170)
- 4'00 (1.01km - ahr: 175)

in between: 4'00 jogging (0.66km - ahr: 149)

Running warm up/down 17:37 [2] 2.11 km (8:21 / km) +25m 7:53 / km
ahr:153 max:177 shoes: Mizuno Wave precision 11

back to the appartment (again including the stairs)

Wednesday Sep 7, 2011 #

Note
slept:7.0 (rest day)

Tuesday Sep 6, 2011 #

7 PM

Running warm up/down 5:13 [2] 0.96 km (5:25 / km)
ahr:143 max:156 slept:8.0 shoes: Inov8 Oroc 280

Orienteering 42:10 [3] *** 6.06 km (6:57 / km)
ahr:174 max:194 shoes: Inov8 Oroc 280

o-training in the rain together with jerre.

Running warm up/down 10:16 [2] 1.73 km (5:56 / km)
ahr:153 max:162 shoes: Inov8 Oroc 280

Monday Sep 5, 2011 #

6 PM

Running 32:03 [3] 6.7 km (4:47 / km) +30m 4:41 / km
ahr:162 max:181 slept:7.5 shoes: Mizuno Wave precision 11

running on sandtracks in 'De wildernissen'.
Sore throat today, probably because of lack of sleep last weekend. Also my achilles was more painfull again. Still 1 week to get ready for the long champs.

Sunday Sep 4, 2011 #

Note
slept:4.5 (rest day)

Paris - lots of walking. tired.

Saturday Sep 3, 2011 #

Note
slept:4.0 (rest day)

Paris

Friday Sep 2, 2011 #

Note
slept:7.0 (rest day)

tomorrow i'll leave for a weekend in paris and probably we won't have time to train there.

Thursday Sep 1, 2011 #

5 PM

Running warm up/down 15:00 [2] 2.76 km (5:26 / km) +25m 5:12 / km
ahr:145 max:177 slept:8.0 shoes: Mizuno Wave precision 11

together with winston towards Galgenweel. including the stairs

Running tempo 32:53 [4] 7.93 km (4:09 / km)
ahr:182 max:199 shoes: Mizuno Wave precision 11

2x around Galgenweel:
- 13'41 (3.55km - ahr: 186)
- 13'17 (3.55km - ahr: 191)

between the intervals: 5'50 jogging (0.82km - ahr: 155)

Felt good without really pushing. Did almost no intervaltrainings this season. Ran faster times than in april (right before the middle champs).

Running warm up/down 18:40 [2] 3.05 km (6:07 / km) +25m 5:53 / km
ahr:156 max:179 shoes: Mizuno Wave precision 11

back to the appartment together with winston

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