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Training Log Archive: Desmond

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Running18 11:24:43 78.86(8:41) 126.91(5:24) 1656
  Orienteering12 10:08:08 56.5(10:46) 90.92(6:41) 957
  Strength6 4:57:15 6.2(47:58) 9.97(29:48)
  Cycling2 11:31
  Total30 26:41:37 141.56 227.81 2613
averages - sleep:7.8

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Thursday Nov 30, 2017 #

3 PM

Orienteering 1:07:58 intensity: (3:42 @2) + (59:38 @3) + (4:38 @4) 11.6 km (5:51 / km) +25m 5:48 / km
ahr:160 max:176 shoes: Icebug spirit olx6 mar2017

Wednesday Nov 29, 2017 #

Note
slept:8.0 (rest day)

Tuesday Nov 28, 2017 #

6 PM

Running 1:12:20 intensity: (1:29 @1) + (25:44 @2) + (45:07 @3) 14.49 km (5:00 / km) +16m 4:58 / km
ahr:148 max:164 shoes: Brooks Adrenaline Gts 17

Antwerp Orienteers

Monday Nov 27, 2017 #

7 PM

Strength 51:51 intensity: (30:56 @1) + (18:24 @2) + (2:31 @3) 2.13 km (24:17 / km)
ahr:123 max:160

Sunday Nov 26, 2017 #

10 AM

Strength 38:37 intensity: (36:50 @1) + (1:44 @2) + (3 @3) 0.98 km (39:32 / km)
ahr:101 max:150

1 PM

Running warm up/down 13:36 intensity: (51 @1) + (9:59 @2) + (2:19 @3) + (27 @4) 2.46 km (5:31 / km) +24m 5:16 / km
ahr:143 max:182 shoes: Salming Elements

Running race 12:37 intensity: (13 @1) + (6 @2) + (8 @3) + (2:51 @4) + (9:19 @5) 2.0 km (6:18 / km) +251m 3:52 / km
ahr:189 max:194 shoes: Salming Elements

Bergloop Muesen
Results: https://www.tus-muesen.de/app/download/7028803062/...
2 PM

Orienteering 17:05 intensity: (9 @1) + (19 @2) + (4:59 @3) + (11:38 @4) 3.18 km (5:22 / km) +11m 5:17 / km
ahr:173 max:190 shoes: Salming Elements

Saturday Nov 25, 2017 #

10 AM

Running warm up/down 16:18 intensity: (2:48 @1) + (8:29 @2) + (5:01 @3) 2.73 km (5:59 / km) +83m 5:11 / km
ahr:140 max:167 shoes: Icebug spirit olx6 mar2017

Orienteering 49:11 intensity: (22 @1) + (8 @2) + (6:51 @3) + (40:53 @4) + (57 @5) 6.73 km (7:19 / km) +341m 5:50 / km
ahr:180 max:194 shoes: Icebug spirit olx6 mar2017

Oro-Hydro Siegen

Running warm up/down 8:07 intensity: (9 @1) + (4:29 @2) + (3:29 @3) 1.27 km (6:22 / km) +24m 5:49 / km
ahr:147 max:162 shoes: Icebug spirit olx6 mar2017

3 PM

Running warm up/down 8:33 intensity: (2:41 @1) + (4:39 @2) + (1:13 @3) 1.48 km (5:48 / km) +19m 5:27 / km
ahr:133 max:152 shoes: Salming Elements

Orienteering 16:08 intensity: (14 @1) + (7 @2) + (1:54 @3) + (12:14 @4) + (1:39 @5) 3.31 km (4:52 / km) +42m 4:35 / km
ahr:182 max:194 shoes: Salming Elements

Sprint Siegen

Running warm up/down 9:57 intensity: (1:59 @1) + (6:55 @2) + (1:03 @3) 1.31 km (7:36 / km) +41m 6:35 / km
ahr:137 max:162 shoes: Salming Elements

Friday Nov 24, 2017 #

10 PM

Running 33:44 intensity: (22:48 @1) + (10:39 @2) + (17 @3) 4.23 km (7:59 / km) +161m 6:42 / km
ahr:125 max:150 shoes: Brooks Adrenaline Gts 17

Loslopen

Thursday Nov 23, 2017 #

6 PM

Orienteering 1:04:25 intensity: (4:19 @1) + (16:02 @2) + (43:49 @3) + (15 @4) 7.54 km (8:32 / km) +52m 8:15 / km
ahr:151 max:170 slept:7.0 shoes: Icebug spirit olx6 mar2017

Tuesday Nov 21, 2017 #

6 PM

Running 1:13:29 intensity: (25 @1) + (14:26 @2) + (58:38 @3) 14.64 km (5:01 / km) +15m 5:00 / km
ahr:151 max:163 slept:8.0 shoes: Brooks Adrenaline Gts 17

Antwerp Orienteers met Anna, Jerre, Rudy en Bert.

Monday Nov 20, 2017 #

7 PM

Strength 55:23 intensity: (47:07 @1) + (6:03 @2) + (2:13 @3) 1.08 km (51:14 / km)
ahr:111 max:156 slept:8.5

Krachttraining FLT Antwerpen

Sunday Nov 19, 2017 #

10 AM

Running warm up/down 11:28 intensity: (36 @1) + (6:15 @2) + (4:37 @3) 1.97 km (5:50 / km) +54m 5:08 / km
ahr:144 max:163 slept:7.0 shoes: Icebug spirit olx6 mar2017

Opwarming met Anna

Orienteering race 1:09:34 intensity: (10 @1) + (1:12 @2) + (5:29 @3) + (1:01:29 @4) + (1:14 @5) 11.64 km (5:59 / km) +128m 5:40 / km
ahr:180 max:195 shoes: Icebug spirit olx6 mar2017

Herfstwisselbeker Saenhoev - Oro-hydro
Results: http://helga-o.com/webres/index.php?lauf=2104#H:01
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...
Map: http://asosillery.fr/doma/show_map.php?user=Desmon...
11 AM

Running warm up/down 2:56 intensity: (50 @2) + (2:06 @3) 0.5 km (5:53 / km)
ahr:148 max:157 shoes: Icebug spirit olx6 mar2017

terug naar cc met Dirk

Running warm up/down 13:34 intensity: (32 @1) + (6:24 @2) + (6:38 @3) 2.1 km (6:28 / km) +54m 5:44 / km
ahr:146 max:161 shoes: Icebug spirit olx6 mar2017

Uitlopen met Anna

Saturday Nov 18, 2017 #

2 PM

Running 41:56 intensity: (42 @1) + (11:24 @2) + (29:39 @3) + (11 @4) 7.55 km (5:33 / km) +15m 5:30 / km
ahr:153 max:171 slept:8.5 shoes: Brooks Adrenaline Gts 17

Lilse Bergen met Anna.

Friday Nov 17, 2017 #

7 PM

Running warm up/down 15:29 intensity: (1:48 @1) + (10:24 @2) + (3:17 @3) 2.81 km (5:31 / km) +2m 5:30 / km
ahr:141 max:158 shoes: Icebug spirit olx6 mar2017

Orienteering race 38:59 intensity: (5 @1) + (6 @2) + (1:04 @3) + (37:44 @4) 6.68 km (5:50 / km) +3m 5:49 / km
ahr:182 max:191 shoes: Icebug spirit olx6 mar2017

Thursday Nov 16, 2017 #

3 PM

Orienteering 54:55 intensity: (3:22 @1) + (11:38 @2) + (36:28 @3) + (3:27 @4) 6.55 km (8:23 / km) +26m 8:13 / km
ahr:154 max:175 slept:8.0 shoes: Icebug spirit olx6 mar2017

Tuesday Nov 14, 2017 #

7 PM

Running 53:40 intensity: (41 @1) + (41:05 @2) + (11:54 @3) 9.64 km (5:34 / km) +53m 5:25 / km
ahr:144 max:169 shoes: Brooks Adrenaline Gts 17

Antwerp Orienteers met Anna, Rudy, Bert, Jerre en Sigi.

Monday Nov 13, 2017 #

7 PM

Cycling warm up/down 5:29 intensity: (1:23 @1) + (2:58 @2) + (1:08 @3)
ahr:136 max:163 slept:8.0

Strength 53:40 intensity: (32:32 @1) + (20:30 @2) + (38 @3) 1.24 km (43:17 / km)
ahr:126 max:158

Krachttraining FLT

Sunday Nov 12, 2017 #

10 AM

Running 9:27 intensity: (42 @1) + (4:41 @2) + (4:04 @3) 1.66 km (5:41 / km) +26m 5:16 / km
ahr:144 max:161 slept:9.0 shoes: Icebug spirit olx6 mar2017

Opwarming met Anna

Orienteering race 51:37 intensity: (8 @1) + (6 @2) + (28 @3) + (46:31 @4) + (4:24 @5) 9.21 km (5:36 / km) +247m 4:56 / km
ahr:185 max:194 shoes: Icebug spirit olx6 mar2017

Foret de Soignes - La Hulpe
Results: http://helga-o.com/webres/index.php?lauf=2095#H:No... très long
Map: http://www.helga-o.com/routegadget/rg2/#12&course=...

Vrij goede wedstrijd gelopen, weinig tijd verloren.

Running 6:59 intensity: (12 @2) + (6:47 @3) 1.35 km (5:12 / km)
ahr:155 max:163 shoes: Icebug spirit olx6 mar2017

Saturday Nov 11, 2017 #

2 PM

Running hills 1:03:07 intensity: (26 @1) + (24:46 @2) + (28:52 @3) + (9:03 @4) 10.97 km (5:45 / km) +370m 4:55 / km
ahr:153 max:183 slept:6.0 shoes: Brooks Adrenaline Gts 17

Terriltraining Beringen met Anna en Hoekie. Vermoeid van gisteren.

Friday Nov 10, 2017 #

8 PM

Running warm up/down 9:26 intensity: (59 @1) + (7:55 @2) + (32 @3) 1.6 km (5:55 / km) +6m 5:48 / km
ahr:139 max:152 shoes: Icebug spirit olx6 mar2017

Orienteering race 35:16 intensity: (12 @2) + (1:36 @3) + (30:25 @4) + (3:03 @5) 6.91 km (5:06 / km) +26m 5:00 / km
ahr:184 max:197 shoes: Icebug spirit olx6 mar2017

Nachtaflossing - Kelchterhoef
Results: http://helga-o.com/webres/index.php?lauf=2091#HOPE...

Na Anna en Wiet, op de 3e leg op kop mogen vertrekken (juist voor Thomas vdk). Aan post 5 verlies ik 4min30. Erna Joost moeten passeren en op het einde kom ik nog heel kort op Thomas, maar juist te laat. Deze fouten kunnen enkel 's nachts gebeuren, daarom blijft dit een belangrijke training.

Running warm up/down 11:01 intensity: (6 @1) + (5:59 @2) + (4:56 @3) 1.9 km (5:48 / km) +10m 5:39 / km
ahr:148 max:152 shoes: Icebug spirit olx6 mar2017

Uitlopen met Joost en Hoekie.

Thursday Nov 9, 2017 #

7 PM

Cycling 6:02 [1]
ahr:116 max:128 slept:7.5

Korte opwarming op de spinning fiets

Strength 49:19 intensity: (26:44 @1) + (17:11 @2) + (5:24 @3) 1.2 km (41:14 / km)
ahr:126 max:160

Krachttraining FLT Antwerpen

Wednesday Nov 8, 2017 #

6 PM

Orienteering 1:18:25 intensity: (8:34 @1) + (29:39 @2) + (40:12 @3) 8.75 km (8:57 / km) +36m 8:47 / km
ahr:145 max:168 shoes: Icebug spirit olx6 mar2017

Rustige o-training

Tuesday Nov 7, 2017 #

7 PM

Running 42:19 intensity: (37 @1) + (4:06 @2) + (31:30 @3) + (6:06 @4) 8.93 km (4:44 / km) +7m 4:43 / km
ahr:155 max:179 shoes: Brooks Adrenaline Gts 17

Monday Nov 6, 2017 #

8 AM

Running 25:59 intensity: (18 @1) + (4:09 @2) + (21:32 @3) 5.25 km (4:57 / km) +14m 4:53 / km
ahr:155 max:169 shoes: Brooks Adrenaline Gts 17

Sunday Nov 5, 2017 #

Event: Luxembourg City Race 2017
 
10 AM

Running 1:30:01 intensity: (4:30 @2) + (1:06:58 @3) + (18:33 @4) 17.8 km (5:03 / km) +330m 4:38 / km
ahr:163 max:190 slept:8.0 shoes: Salming Elements

Lange duurloop op Mechelse Heide met Thomas en Jeroen.

Saturday Nov 4, 2017 #

12 PM

Orienteering 1:04:35 intensity: (3:00 @1) + (10:52 @2) + (35:57 @3) + (14:46 @4) 8.81 km (7:20 / km) +20m 7:15 / km
ahr:158 max:179 slept:8.5 shoes: Icebug spirit olx6 mar2017

Rustige o-training. Last van een verkoudheid.

Friday Nov 3, 2017 #

11 AM

Running 38:40 intensity: (16 @1) + (5:30 @2) + (14:05 @3) + (18:49 @4) 8.28 km (4:40 / km) +81m 4:27 / km
ahr:166 max:185 slept:7.5 shoes: Brooks Adrenaline Gts 17

Loslopen Galgenweel

Thursday Nov 2, 2017 #

7 PM

Strength 48:25 intensity: (7:12 @1) + (13:55 @2) + (23:03 @3) + (4:15 @4) 3.35 km (14:28 / km)
ahr:149 max:176 slept:8.0

Krachttraining FLT met coach Lander.

Wednesday Nov 1, 2017 #

Note
slept:7.5 (rest day)

Bretagne -> Antwerpen

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