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Training Log Archive: Desmond

In the 31 days ending Dec 31, 2009:

	activity	#	time	miles		km		+m
	Cycling	9	14:23:21	212.57	(14.8/h)	342.1	(23.8/h)
	Running	16	10:02:20	67.93	(8:52)	109.32	(5:31)	30
	Orienteering	9	9:17:09	54.6	(10:12)	87.87	(6:20)	553	106 /	158c	67%
	Alternative	4	1:42:00	0.62		1.0
	Strength	3	44:54
	Total	23	36:09:44	335.72		540.29		583	106 /	158c	67%
averages - sleep:7.7

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Thursday Dec 31, 2009 #

Cycling (Indoor bike) 25:18 [1] 8.5 km (20.2 kph)
ahr:85 max:109 slept:8.0

Easy recuperation on the indoor bike.

Wednesday Dec 30, 2009 #

Cycling 30:33 [1] 10.1 km (19.8 kph)
ahr:137 max:152 slept:8.5

9h00: SintAntonius - Zoersel: 15'59 (ahr: 137, mhr: 152, 5.3km)
16h00: Zoersel - SintAntonius: 14'34 (4.8km)

Running warm up/down 10:05 [2] 1.81 km (5:34 / km)
ahr:146 max:168 shoes: VJ Supra spike

Warming up before the race

Orienteering race 43:24 [5] ** 8.7 km (4:59 / km) +25m 4:55 / km
ahr:190 max:199 spiked:20/23c shoes: VJ Supra spike

Sylvester day 5 - De Sahara
Class: H21E
Result: 9/46 (http://www.sylvester5.be/resultaten/sylvester/2009...)
Distance: announced: 8.7km, gps: 9.46km
Total results: 13/71 (http://www.sylvester5.be/resultaten/sylvester/2009...)

Technical: 4 little mistakes/hesitations, each 10a15 seconds at control 3, 9, 10 and 21.
Physical: i tried to run as fast as possible, but i felt that it wasn't fast enough during the race. Also in the results i saw that the others are in better shape at the moment.

Running warm up/down 5:06 [3] 0.8 km (6:22 / km)
ahr:158 max:164 shoes: VJ Supra spike

Cooling down with Gert Claes.

Tuesday Dec 29, 2009 #

Note
slept:5.0 (rest day)

Rest day
Woke up early because Elena returned to the airport in Charleroi.

Monday Dec 28, 2009 #

Running warm up/down 13:51 [2] 2.5 km (5:32 / km)
ahr:147 max:179 slept:6.5 shoes: VJ Supra spike

Warming up before the race with Marc Meeussen

Orienteering race 44:42 [5] *** 8.48 km (5:16 / km) +23m 5:12 / km
ahr:193 max:199 spiked:23/26c slept:6.5 shoes: VJ Supra spike

Sylvester day 3 - Kamp Grobbendonk
Class: H21E
Distance: announced: 8.48, gps: 9.69km
Result: 4/40 (http://www.trol.be/trolresultaten/200912281.html#H...)
Splits: http://www.trol.be/trolresultaten/20091228/graf.ht...

Technically: good race, only in the end 2 mistakes at control 21 and 22 (lost 1 minute here).
Physically: good start, but like yesterday i have to slow down after 30-35 minutes.

Running warm up/down 3:48 [2] 0.64 km (5:56 / km)
ahr:157 max:163 shoes: VJ Supra spike

Cooling down from finish to cc with Ken and Pieter.

Sunday Dec 27, 2009 #

Running 16:09 [2] 2.45 km (6:36 / km)
ahr:135 max:179 slept:7.5 shoes: Icebug Spirit olx

Warming up with Elena and my father.

Orienteering race 52:55 [5] *** 8.54 km (6:12 / km) +40m 6:03 / km
ahr:192 max:199 30c shoes: Icebug Spirit olx

Sylvester day 2 - Zwarte Bergen
Class: H21E
Result: 12/44 (http://www.orienteering.nl/ui/271209.htm#HE)
Distance: announced: 8.5km, gps: 9.87km

Better race than yesterday, but still a big mistake at control 3 (1'30) and some other small mistakes. Physically i wasn't as strong as yesterday, specially in the end of the race.

Saturday Dec 26, 2009 #

Event: Sylvester 5-days

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)
slept:8.5 shoes: VJ Supra spike

10'00: warming up with Benjamin Anciaux
5'00: cooling down alone

Orienteering race 49:45 [4] *** 6.7 km (7:26 / km) +25m 7:17 / km
shoes: VJ Supra spike

Sylvester day 1: Koersel Fontijntje
Class: H21E
Result: 40/71 (http://www.kempen-ol.be/uitslagen/20091226.HTM#HE)

Physically: very good feeling, powerfull, good legs.
Technically: a disaster!! Mistakes to control 2 and 3 (already demotivated), then a better part and then very big mistake at control 12. Afterwards i jogged the rest of the rest.
Hoping for a better race tomorrow and specially don't forget to read the map!

Friday Dec 25, 2009 #

Running 35:37 [2] 5.77 km (6:10 / km)
ahr:148 max:176 slept:7.0 shoes: Mizuno wave precision 9

Short training with Winston. Shorter than planned because he had sore calves. I did 3 accelerations in the forest.

Thursday Dec 24, 2009 #

Running 36:39 [2] 5.96 km (6:09 / km)
ahr:140 max:152 slept:8.5 shoes: Mizuno wave precision 9

Easy recovery training in Gemeentepark Zoersel.

Note

A lot of walking in the shopping centre with Elena, only for 1 present.

Wednesday Dec 23, 2009 #

Note
slept:10.0

In leuven, but no running shoes. Only running towards the store and back (2x 1km).

Tuesday Dec 22, 2009 #

Note
slept:8.0 (rest day)

Feeling better again.

Monday Dec 21, 2009 #

Note
slept:7.0 (rest day)

Sunday Dec 20, 2009 #

Running warm up/down 2:52 [2] 0.65 km (4:25 / km)
ahr:162 max:174 slept:5.0 shoes: Icebug Spirit olx

Warming up to the start

Orienteering race 2:24:09 [4] 23.5 km (6:08 / km) +280m 5:47 / km
ahr:179 max:199 shoes: Icebug Spirit olx

Long distance - foret de soignes
Result: 3/14 (http://www.frso.be/uploads/r751-20091220.pdf)
Distance: announced: 20.3km, gps: 23.5km

I ran together with Jeroen vdk in the team. After the start we ran in a big pack (Laenen - Peeters, Laveikis - Franssen W, Vis - ?), only Leeuws - Pasquasy were running 200m in front of us. Jeroen and me tried to close the gap, but then we made a stupid mistake. In the middle of the race Jeroen accelerated again and we ran away from the others. He was stronger than me and ran in front of me, most of the time. In the end we made 2 stupid mistakes and Jeroen got cramps, so the others came closer and Ivan Vis passed us.
While running, I didn't feel very well and i also had a high heartrate in the beginning of the race. I hope i'll be recovered tomorrow.

Note

During the race i didn't feel as strong as i hoped. And after the race i still feel a little bit sick (took aspirine).

Saturday Dec 19, 2009 #

Note
slept:8.0 (rest day)

In the evening, i didn't feel 100% healthy (throat, nose and maybe even fever).

Friday Dec 18, 2009 #

Cycling (Mountainbike) 2:14:22 [3] 46.0 km (20.5 kph)
ahr:148 max:180 slept:7.5

7h40: SintAntonius - Hoogstraten: 70'25 (ahr: 150, mhr: 180)
16h45: Hoogstraten - SintAntonius: 63'57 (ahr 146, mhr 165)

Thursday Dec 17, 2009 #

Note
slept:7.0 (rest day)

Long day at work: no training.

Wednesday Dec 16, 2009 #

Note
slept:7.5

Have to spent whole day at school, probably untill late in the evening: discussing the scores from the students.
=> Came home at 17h15, so i could join the training. i don't believe that i'll have the same luck tomorrow.

Alternative (Basketbal + volleybal) 30:00 [1]
shoes: Mizuno Wave Precision 8

Basketbal and volleybal with Bram at school.

Running warm up/down 18:59 [2] 3.55 km (5:21 / km)
ahr:138 max:149 shoes: Mizuno wave precision 9

Warming up with Wouter, Lander, Jasmine, Lanse, Stef, Kristof, Joran,... around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running 49:16 [3] 10.4 km (4:44 / km)
ahr:156 max:176 shoes: Mizuno wave precision 9

Running on the track, many round. Each round we did a 30m acceleration and jumped over the steeple-obstacle.
I ran with Wouter, Lander, Lieven and Francy in the 1st group.

Tuesday Dec 15, 2009 #

Cycling 1:49:03 [2] 46.0 km (25.3 kph)
ahr:128 max:161 slept:7.5

7h00: SintAntonius - Hoogstraten: 58'18 (ahr: 134, mhr: 161)
16h15: Hoogstraten - SintAntonius: 50'45 (ahr: 121, mhr: 139)

Running warm up/down 20:52 [2] 3.1 km (6:44 / km)
ahr:121 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group together.

Running 34:04 [3] 6.5 km (5:14 / km)
ahr:142 max:155 shoes: Mizuno wave precision 9

I ran again 2 rounds instead of 3. We were with 11 runners in the 1st group, only Wouter, Wim and Stef completed the 3rd round.

Strength 14:54 [1]
ahr:113 max:143 shoes: Mizuno wave precision 9

Stretching and strength in the clubhouse

Monday Dec 14, 2009 #

Note
slept:8.0 (rest day)

Strength 25:00 [1]

conditioning + stretching + strength at home.

Sunday Dec 13, 2009 #

Running warm up/down 25:36 [2] 4.8 km (5:20 / km)
ahr:148 max:175 slept:8.5 shoes: Icebug Spirit olx

Long warming up before the race, together with Winston.

Orienteering race 1:02:43 [3] *** 8.9 km (7:03 / km)
ahr:169 max:181 spiked:22/25c shoes: Icebug Spirit olx

Regional event - Ravels Noord
Distance: announced: 8.9km, gps: 10.85km
Results: 8/24 (http://www.trol.be/trolresultaten/200912131.html#H...)
Splits: http://www.trol.be/trolresultaten/20091213/graf.ht...

Physically: my legs felt better after an easy week, but i didn't push hard at all today. Just wanted to make a long training.
Technically: 2 little mistakes (each 15") and 1 big mistake: 3'30. At this point the map wasn't correct at all.

Running warm up/down 9:49 [2] 1.87 km (5:15 / km)
ahr:152 max:171

Cooling down with Winston.

Note

1h38' - 17km: perfect preparation for next week in Brussels.

Saturday Dec 12, 2009 #

Note
slept:8.5 (rest day)

Friday Dec 11, 2009 #

Cycling 1:45:29 [2] 46.0 km (26.2 kph)
ahr:128 max:157 slept:7.5

8h45: SintAntonius - Hoogstraten: 56'12 (ahr: 132, mhr: 157)
16h40: Hoogstraten - SintAntonius: 49'17 (ahr: 124, mhr: 149)

Thursday Dec 10, 2009 #

Cycling 1:36:21 [2] 38.7 km (24.1 kph)
ahr:130 max:162 slept:8.75

12h00: SintAntonius - Herentals: 45'20 (ahr: 122, mhr: 160)
16h15: Herentals - SintAntonius: 51'01 (ahr: 137, mhr: 162)

Cycled along the canal between Grobbendonk and Herentals. At my left side i saw the terrain from the 3rd day at the sylvester 5days. It will be nice to compete in this area again.

Alternative 30:00 [1]

A 2h30 session in gymnastics today. A lot of strength and stretching exercises. The teacher focused on core stability, hamstrings and m. iliopsoas.

Wednesday Dec 9, 2009 #

Cycling 1:47:57 [2] 46.0 km (25.6 kph)
ahr:121 max:148 slept:7.5

8h00: SintAntonius - Hoogstraten: 54'17 (ahr: 115, mhr: 134)
11h15: Hoogstraten - SintAntonius: 53'40 (ahr: 126, mhr: 148)

Running warm up/down 20:04 [2] 3.55 km (5:39 / km)
ahr:140 max:177 shoes: Mizuno wave precision 9

Warming up with Wouter, Lander, Joran and Landers fathe around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running intervals 14:47 [5] 4.8 km (3:05 / km)
ahr:175 max:195 shoes: Mizuno wave precision 9

Interval: 12 x 400m (1'14 each time)

My times: 1'14 - 1'15 - 1'15 - 1'14 - 1'15 - 1'13 - 1'14 - 1'14 - 1'15 - 1'14 - 1'14 - 1'10

I ran the whole training with Wouter and Lieven and we all took the lead 4 times. In the end my calves felt sore again, but i did complete the training this time, a revenge for last week. This will be my only 'high intensity training' this week.

C • Good time ;-) 2

Running intervals (Recuperation part) 18:07 [2] 2.4 km (7:33 / km)
ahr:159 shoes: Mizuno wave precision 9

recuperation part: 11 * 200m (+- 1'35 each)
During the recuperation part my heartrate went down untill 140 each time (in the end 150).

Running warm up/down 20:01 [2] 3.07 km (6:31 / km)
ahr:139 max:144 shoes: Mizuno wave precision 9

Cooling down with Wouter and Lieven around the Mintjens factory.
+ stretching afterwards

Strength 5:00 [1]

Core stability in the clubhouse

Tuesday Dec 8, 2009 #

Alternative (Volleybal) 30:00 [1] 1.0 km (30:00 / km)
slept:5.0

Today we had to join a volleybal session among teachers. In total it took 2h30, but it included a lot of talking from the expert.

Running warm up/down 20:11 [2] 3.1 km (6:31 / km)
ahr:121 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group together.

Running 32:04 [3] 6.5 km (4:56 / km)
ahr:139 max:152 shoes: Mizuno wave precision 9

Group 1: Wouter, Francy, Wim, Winston, little Joran and Lander.
Lander, Joran and me stopped after 2 roudns, because i planned a very easy week.
Afterwards: a long stretching session (15').

Monday Dec 7, 2009 #

Note
slept:6.5 (rest day)

Sunday Dec 6, 2009 #

Running warm up/down 14:03 [2] 2.3 km (6:07 / km) +20m 5:51 / km
ahr:140 max:168 slept:5.5 shoes: Icebug Spirit olx

Warming up with Ken before the race.

Orienteering race 34:38 [5] *** 6.5 km (5:20 / km) +80m 5:01 / km
ahr:191 max:197 spiked:16/18c shoes: Icebug Spirit olx

Chase start - Solterheide
Distance: red line: 6.5km, gps: 7.3km
Results: 5/35 http://www.olomega.be/news/print.php?id=1259687424...
Splits: http://www.olomega.be/resultaten/20091206/
Map: http://img24.imageshack.us/img24/8577/solterheide2...

Chasestart: made a 1'30 mistake at the 3rd control (thought it was on top of the hill, but it was an re-entrant). Wouter Leeuws and Jeroen Hoekx overtook me at this control. We ran together untill the 7th and then Jeroen told me that the speed was too high for him. Wouter and me continued with 2 and overtook the trio Laenen - Oeyen and Van de Moortel. In the end i took a bad routechoice and Wouter ran away from me.
Physically i didn't have a good feeling: tired and sore legs.
Technically: Wouter punched 90% of the controls before me, so it was just running and controlling him.

Running warm up/down 15:12 [2] 2.5 km (6:05 / km) +10m 5:58 / km
ahr:150 max:155 shoes: Icebug Spirit olx

Cooling down with Winston.

Saturday Dec 5, 2009 #

Orienteering 1:22:29 [3] ***** 10.15 km (8:08 / km) +40m 7:58 / km
ahr:159 max:187 spiked:15/21c slept:8.25 shoes: VJ Supra spike

Night training with Thomas and Jeroen vdk. Lots of big and small mistakes.

Note

30 minutes: massage from Jeroen after the training: he focused on my lower back and calves.

Friday Dec 4, 2009 #

Cycling 2:05:48 [2] 52.8 km (25.2 kph)
ahr:137 max:178 slept:8.0

8h45: SintAntonius - Hoogstraten: 51'15 (ahr: 127, mhr: 141)
16h30: Hoogstraten - SintAntonius: 55'06 (ahr: 146, mhr: 178)
18h15: SintAntonius - Zoersel: 19'27 (ahr: 135, mhr: 172)

Running warm up/down 6:47 [2] 1.1 km (6:10 / km)
ahr:142 max:157 shoes: Icebug Spirit olx

warming up with dries before the nightrace

Orienteering race 42:24 [5] *** 6.4 km (6:37 / km) +40m 6:25 / km
ahr:186 max:195 spiked:10/15c shoes: Icebug Spirit olx

Night race - witte bergen Lichtaart
Distance: red line: 6.4km, gps: 7.86km
Result: 2/25 (http://www.trol.be/trolresultaten/200912041.html#H...)
Splits: http://www.trol.be/trolresultaten/20091204/graf.ht...
Map: http://img697.imageshack.us/img697/5742/dewitteber...

physically: not a great feeling. still sore calves and again pain in my lower back (i already felt it while biking today).
technically: no big mistakes, but too many small mistakes to win the race.

Thursday Dec 3, 2009 #

Cycling 2:08:30 [1] 48.0 km (22.4 kph)
ahr:120 max:150 slept:8.25

11h00: SintAntonius - Hoogstraten: 52'16 (ahr: 123, mhr: 143): 25km, 2km more than normally
17h00: Hoogstraten - SintAntonius: 76'14 (ahr: 118, mhr: 150). Got a flat tire before half way. So i had to continue at a very slow speed..

Wednesday Dec 2, 2009 #

Running warm up/down 19:31 [2] 3.55 km (5:30 / km)
ahr:133 max:148 slept:7.0 shoes: Mizuno wave precision 9

Warming up with Wouter, Francy, Evelyn, Lander, Thomas, Landers father and Jasmine around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running intervals 12:25 [5] 4.0 km (3:06 / km)
ahr:180 max:197 shoes: Mizuno wave precision 9

Interval: 10 x 400m
Actually we had to run 12x 400m (1'14 each), but i had stomach problems because of eating dinner before training (normally i always eat afterwards).

My times: 1'17 - 1'14 - 1'13 - 1'14 - 1'14 - 1'13 - 1'15 - 1'14 - 1'14 - 1'17

I ran the whole training with Wouter and Lieven and we all took the lead 4 times. I had the impression that they were stronger than me and my calves were getting sore. I skipped the 10th and the 12th interval because of my stomach. A little bit disappointed that i didn't complete the whole training.

Running intervals (Recuperation part) 18:30 [2] 2.0 km (9:15 / km)
ahr:163 shoes: Mizuno wave precision 9

recuperation part: 9 * 200m (+- 1'40 each)
including a 3min break when i skipped the 10th interval.
During the recuperation part my heartrate went down untill 140 each time (in the end 150).

Running warm up/down 17:59 [2] 3.05 km (5:54 / km)
ahr:154 max:162 shoes: Mizuno wave precision 9

Cooling down with Jasmine, Wouter and Lieven around the Mintjens factory.
+ stretching afterwards

Alternative 12:00 [1]

Strength: for upperbody with medicinballs.

Tuesday Dec 1, 2009 #

Running warm up/down 19:11 [2] 3.1 km (6:11 / km)
ahr:122 slept:7.5 shoes: Mizuno wave precision 9

Slow warming up with the whole DAL-group.

Running long 55:45 [3] 10.9 km (5:07 / km)
ahr:137 max:145 shoes: Mizuno wave precision 9

Endurance run with Winston, Wouter and Francy.

Splittimes:
Round 1: 27'51 (4.8km): including warming up (ahr: 125)
Round 2: 22'12 (4.4km): (ahr: 139)
Round 3: 24'52 (4.8km): (ahr: 137)

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