Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 31 days ending Oct 31, 2009:

activity

time

miles

Cycling

27:50:28

419.49

(15.1/h)

675.1

(24.2/h)

420

14 /

35c

40%

Running

4:30:16

31.14

(8:41)

50.11

(5:24)

Orienteering

3:30:29

20.88

(10:05)

33.6

(6:16)

250

49 /

100c

49%

Total

35:51:13

471.5

(4:34)

758.81

(2:50)

680

63 /

135c

46%

averages - sleep:7.3 weight:62kg

2:59

0:00

» now

Saturday Oct 31, 2009 #

Cycling race 1:25:01 [5] ** 30.0 km (21.2 kph) +100m
20c slept:7.0

Belgian mountainbike o-champs: Stoppelbergen
Class: H21E
Results: 8/20
Distance: announced: 23.1km. Real distance: probably 30km.

My first mtb o-race and it was very tough for me. I made a good race technically, only 1 mistake at the end when i followed Wim Peers who overtook 12 minutes. I'm cycling too slow to fight for the medals.

Friday Oct 30, 2009 #

Cycling 1:50:49 [2] 46.0 km (24.9 kph)
ahr:126 max:159 slept:8.0

8h30: SintAntonius - Hoogstraten: 54'21 (ahr: 132, mhr: 152)
16h30: Hoogstraten - SintAntonius: 56'28 (ahr: 121, mhr: 159)

Running 8:40 [2] 1.2 km (7:13 / km)
ahr:140 max:168 shoes: VJ Supra spike

Warm up before the night race.

Orienteering race 39:07 [4] *** 8.1 km (4:50 / km)
ahr:185 max:203 26c shoes: VJ Supra spike

Flemish night relay: Zilvermeer
Result: DSQ
Distance: announced: 5.3km. Gps: 8.1km
Map: http://img22.imageshack.us/img22/4152/zilvermeerro...

I was 3rd leg runner in my team and started in 4th position. Made a 1' mistake in the beginning of the race, but overtook a runner who started before me. Between control 8 and 9 my headlight got broken. I was in the darkness waiting 2 minutes untill P. Hendrickx arrived. I follow him for 2 controls, but then his control was forked. I waited for the next runner (Bart Delobel) and follow him for 4 controls untill we had a different forking again. Then i decided to run back to the competition centre to ask for a new light. Afterwards i finished my race at a slower speed. In the end i was disqualified (puched the wrong control when i followed Delobel).
Physically: i felt strong today. And my motivation was v ery high for this relay. It's a pitty that my light ruined my race.

Thursday Oct 29, 2009 #

Cycling 1:47:41 [2] 46.0 km (25.6 kph)
ahr:138 max:168 slept:7.0

11h00: SintAntonius - Hoogstraten: 52'48 (ahr: 132, mhr: 168)
16h30: Hoogstraten - SintAntonius: 54'53 (ahr: 144, mhr: 167)

Wednesday Oct 28, 2009 #

Cycling 1:49:55 [2] 46.0 km (25.1 kph)
ahr:149 max:180 slept:6.0

6h50: SintAntonius - Hoogstraten: 55'57 (ahr: 142, mhr: 170)
16h40: Hoogstraten - SintAntonius: 53'58 (ahr: 156, mhr: 180)

Running warm up/down 15:10 [2] 2.55 km (5:57 / km)
ahr:150 max:182 shoes: Mizuno Wave Precision 8

Warming up before the cross country race in Herentals together with Bram Everaert and some students. (including some accelerations)

Running race 9:26 [5] 2.86 km (3:18 / km) +10m 3:15 / km
ahr:200 max:210 shoes: Kalenji spikes

District school champs cross country running:
Class: 16-20 years old student + teachers
Result: 3rd (1st teacher)
Distance: announced as 3km, but 2.86km on my gps.
Results: http://antwerpen.schoolsport.be/new_site/secundair...

1. Nick Van Hoof
2. Dimitri De Somer
3. Desmond Franssen
4. Bram Everaert

Very pleased about my result and time. I was in fight for the 2nd position the whole race, but i lost in the final sprint. Bram Everaert (my colleague) finished a few seconds behind me, it was a one time opportunity to beat him. When he starts training again (after an injury), he's much stronger than me.

Running warm up/down 6:16 [3] 1.05 km (5:58 / km)
ahr:164 max:172 shoes: Mizuno Wave Precision 8

Cooling down with Bram and most of our students (17 in total).

Tuesday Oct 27, 2009 #

Running warm up/down 20:05 [2] 3.08 km (6:31 / km)
ahr:125 slept:6.0 shoes: Mizuno wave precision 9

slow warming up with the whole Dal-group.

Running 31:13 [3] 6.32 km (4:56 / km)
ahr:150 max:161 shoes: Mizuno wave precision 9

I ran the rest of the training with Dirk, Wouter and Winston. I stopped after 2 rounds because of the cross country race tomorrow.

Monday Oct 26, 2009 #

Note
slept:4.0 (rest day)

Back in Belgium after a short but nice Sweden trip with Thomas and OK Skogshjortarna.

Sunday Oct 25, 2009 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
slept:7.5 shoes: Icebug Spirit olx

Warming up before the race and waiting for Calle at the changeover.

Orienteering race 1:19:38 [5] *** 9.3 km (8:34 / km) +250m 7:33 / km
ahr:186 max:199 spiked:16/20c shoes: Icebug Spirit olx

Smalandskavlen
Class: H21, leg: 4
Result: started in 79th position and finished as 75th. (best position after 7.7km: 73th)
Distance on gps: 11.85km
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map and routechoices: http://img140.imageshack.us/img140/1475/smalandska... (the basic map and routechoices are from Albin Ridefelt (blue lines and the small lines. Mine are the bigger lines).

When i was running in the forest i was pretty satisfied about my race untill 50 minutes. In the end i made 2 stupid mistakes, which ruined my result. But after checking the splittimes i have to clonclude that i was much too slow today...
I made my first big mistake towards control 101. On the road i saw someone with a IFK Göteborg shirt running in front of me. I thought it was IFK2 who started some minutes in front of me (i talked with him before the race). So i wanted to catch up with him as soon as possible and started to accelerate. It was difficult to close the gap and i made a huge mistake because i probably got too tired. Afterwards i realize that it was IFK1 (Christian Christensen) and Stora Tuna OK (Anton Sjökvist) in front of me... ;-)

Saturday Oct 24, 2009 #

Event: Smalandskavlen

Note
slept:5.0 (rest day)

Woke up early for our flight to Sweden.
In the evening i watched the night runners at smalandskavlen (including Thomas).

Friday Oct 23, 2009 #

Cycling 1:52:37 [2] 46.0 km (24.5 kph)
ahr:140 max:174 slept:7.5

8h30: Sint-Antonius - Hoogstraten: 54'27 (ahr: 143, mhr: 174)
16h30: Hoogstraten - SintAntonius: 58'10 (ahr: 136, mhr: 159)

Easy cycling with low heartrate because of Smalandskavlen. Tomorrow morning Thomas and me will take the airplane to Sweden..

Thursday Oct 22, 2009 #

Note
slept:8.0 (rest day)

Wednesday Oct 21, 2009 #

Running warm up/down 17:44 [2] 3.32 km (5:20 / km)
ahr:145 max:157 slept:8.0 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group: 1 round on the track + around the castle.

Afterwards:
10min stretching
10min running drills

Running intervals 20:58 [5] 6.0 km (3:30 / km)
ahr:189 max:199 shoes: Mizuno wave precision 9

Interval training: 3* 2000m (with 800m jogging between the intervals).
The others did 4* 2000m, but i skipped the last one, because it was my first running training since 2 weeks.
Goal: 7'00 each time

Actual times:
- 7'00 (ahr: 184)
- 6'59 (ahr: 191)
- 6'59 (ahr: 193)

Running intervals (Recuperation part) 15:56 [2] 2.5 km (6:22 / km)
ahr:153 shoes: Mizuno wave precision 9

800m jogging (goal: 4'40):
5'20 (ahr: 147) - 5'13 (ahr: 155) - 5'20 (ahr: 157)

Running warm up/down 11:11 [2] 2.03 km (5:31 / km)
ahr:150 max:161 shoes: Mizuno wave precision 9

Cooling down on the track with Wouter, Tom and Francy.

Tuesday Oct 20, 2009 #

Cycling 1:51:00 [2] 46.0 km (24.9 kph)
ahr:132 max:177 slept:7.0

6h50: Sint-Antonius - Hoogstraten: 58'02 (ahr: 134, mhr: 158)
18h00: Hoogstaten - SintAntonius: 52'58 (ahr: 129, mhr: 177)

Monday Oct 19, 2009 #

Note
slept:8.0 (rest day)

Sunday Oct 18, 2009 #

Cycling (Mountainbiking) 1:32:30 [2] 25.6 km (16.6 kph) +250m
slept:6.5

Mountainbiking in Herentals-Kasterlee-Lichtaart (toertocht):

together with Greg at a slow speed, just recovering from yesterday.

Saturday Oct 17, 2009 #

Cycling (Mountainbiking) 1:58:33 [4] 45.0 km (22.8 kph) +70m
slept:7.5

Mountainbiking in Wechelderzande (toertocht) together with Winston, Jeroen van der Kleij and his colleague.

0km - 28km: 1h14'44
10-15minutes rest at the restpoint
28km - 45km: 43'49

The first part (30min) was pretty fast, we drove behind Jeroen and his colleague. Then Winston got cramps in his calves, so i decided to stay with him and we slowed down. After the restpoint we drove faster again.

Friday Oct 16, 2009 #

Cycling 1:45:30 [2] 46.0 km (26.2 kph)
slept:8.0

8h00: SintAntonius - Hoogstraten: 55'16
16h30: Hoogstraten - SintAntonius: 50'14

Thursday Oct 15, 2009 #

Cycling 1:42:48 [2] 46.0 km (26.8 kph)
slept:8.0 weight:62kg

10h30: SintAntonius - Hoogstraten: 55'10
16h30: Hoogstraten - SintAntonius: 47'38

Wednesday Oct 14, 2009 #

Cycling 1:40:51 [2] 46.0 km (27.4 kph)
slept:6.5

7h00: Sint-Antonius - Hoogstraten: 52'00
9h15: Hoogstraten - SintAntonius: 48'51

Today i drove by racebike instead of mountainbike.

Tuesday Oct 13, 2009 #

Note
slept:6.5 (sick) (rest day)

Monday Oct 12, 2009 #

Note
slept:7.5 (sick) (rest day)

Still stomach problems. On wednesday i'll visit the hospital.

Sunday Oct 11, 2009 #

Running warm up/down 10:00 [3] 1.9 km (5:16 / km)
slept:9.0 shoes: Mizuno wave precision 9

Warming up before the Belgian champs sprint distance. Actually i wasn't very motivated anymore because my stomach caused too much problems. Last week i couldn't eat half as much as i wanted, i should visit a specialist soon.

C • hope you get well soon! 2

Orienteering race 20:00 [3] *** 3.0 km (6:40 / km)
spiked:6/8c shoes: Mizuno wave precision 9

Belgian champs sprint distance - Namur
Class: H21E (Hopen)
Result: DNF

I ran 3 controls at full speed. At the 3rd i already made a big mistake (40seconds). Because of my mistake and healthproblems i wasn't motivated anymore. I continued untill control 8 at a slow speed and then turned back to the finish. This race was a big disapointment.

Saturday Oct 10, 2009 #

Note
slept:5.0

A short night and today i'll travel to France (just across the boarder). Winston and Thomas will compete at the Valmotivé (http://www.valmo.net/raid/) and i'll assist them. Probably i'll do a short run today to prepare for the sprint champs tomorrow in Namur.

Running 36:06 [3] 7.0 km (5:09 / km)
slept:5.0 shoes: Mizuno wave precision 9

Short training in Lille (FRA) during the valmotivé, including some accelerations.

Note
(sick)

In the evening again serious problems with my stomach. I went to bed at 20h30 without eating anything for dinner.

Friday Oct 9, 2009 #

Cycling 1:55:04 [2] 46.0 km (24.0 kph)
slept:8.0

8h30: SintAntonius - Hoogstraten: 56'09
18h00: Hoogstraten - SintAntonius: 58'55

Note

+ 45min volleybal game: sportteachers - students. And we won with 3-0!
+ some running and football during the day

Thursday Oct 8, 2009 #

Cycling 1:42:26 [2] 46.0 km (26.9 kph)
slept:8.0

11h00: SintAntonius - Hoogstraten: 53'06
16h30: Hoogstraten - SintAntonius: 49'20

Wednesday Oct 7, 2009 #

Cycling 1:55:23 [2] 47.0 km (24.4 kph)
slept:7.5

6h45: SintAntonius - Hoogstraten: 55'23 (23km)
17h30: Hoogstraten - Malle: 39'21 (17km) -> coaching at athleticstrack
20h00: Malle - SintAntonius: 20'39 (7km)

Running warm up/down 8:07 [3] 1.6 km (5:04 / km)
shoes: Icebug Spirit olx

Warming up before the race with Bram Everaert, Eddy Oomen and 2 students.

Orienteering race 51:22 [5] ** 9.4 km (5:28 / km)
spiked:26/30c (sick) shoes: Icebug Spirit olx

SVS race - Hoge Rielen:
Class: A
Result: 1st
Map: http://img126.imageshack.us/img126/8467/hogerielen...

I started at a high speed, but after 20min i had to slow down. I wasn't as strong as i hoped and i still have stomach problems. After half race i started to make some mistakes.

Orienteering warm up/down 4:39 [2] ** 0.8 km (5:49 / km)
spiked:1/1c shoes: Icebug Spirit olx

Short cool down with the map and i walked back to the CC.

Tuesday Oct 6, 2009 #

Note
slept:3.5 (sick) (rest day)

A visit at the doctor instead of working and training. On thursday i'll have the results from the bloodtest.

Monday Oct 5, 2009 #

Note
slept:8.5 (rest day)

Sunday Oct 4, 2009 #

Note
slept:9.5 (rest day)

Saturday Oct 3, 2009 #

Cycling warm up/down 5:00 [1] 1.5 km (18.0 kph)
slept:8.5

Warming up and cooling down with Greg: very short twice.

Cycling race 1:07:02 [3] ** 20.0 km (17.9 kph)
spiked:14/15c

Mountainbike-o: Wechelderzande
Class: 3
Result: 1st (http://www.trol.be/trolresultaten/200910031.html#H...)
Distance: direct = 13.3km, real = 20km

I drove by mountainbike together with Gregory and i teached him about orienteering. Our speed wasn't very high, it's a better choice since i'm still sick.

Note

Still sick

Friday Oct 2, 2009 #

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)
slept:5.5 shoes: Mizuno wave precision 9

Warming up before orienteering together with Thomas.

Orienteering 15:43 [4] *** 3.0 km (5:14 / km)
15c shoes: Mizuno wave precision 9

Orienteering training with Thomas at high speed. The most important was to anticipate, read the next leg and planning the routechoices before (very important for the sprint champs next week).

Running warm up/down 43:24 [2] 6.0 km (7:14 / km)
shoes: Mizuno wave precision 9

Cooling down: running (and walking) with the map

Note

Still a little bit sick.

Thursday Oct 1, 2009 #

Cycling 1:48:18 [2] 46.0 km (25.5 kph)
slept:9.0

10h30: SintAntonius - Hoogstraten: 56'06
16h30: Hoogstraten - SintAntonius: 52'12

Note

Felt a little bit sick (throat and nose), but i still could party in Leuven with Jeroen and Thomas vdk.

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