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Training Log Archive: Desmond

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Cycling19 21:12:56 325.97(15.4/h) 524.6(24.7/h) 220
  Running10 5:56:14 41.27(8:38) 66.41(5:22) 10
  Orienteering4 3:43:00 22.46(9:56) 36.15(6:10) 10325 /33c75%
  Strength1 23:33
  Total29 31:15:43 389.7 627.16 33325 /33c75%
averages - sleep:7.8 rhr:46 weight:62.8kg

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Sunday Jan 31, 2010 #

11 AM

Running warm up/down 11:19 [2] 2.0 km (5:40 / km)
ahr:162 max:177 slept:10.0 shoes: Icebug Spirit olx

Running towards the start + some accelerations with Winston. High heartrate + physically bad feeling

Orienteering race 53:20 [5] *** 8.7 km (6:08 / km) +30m 6:02 / km
ahr:193 max:198 spiked:25/33c shoes: Icebug Spirit olx

Interland selection race - De Winner
Class: H21
Results: 3/30 http://hamok.be/resultaten/201001311.html#H:01
Splits: http://hamok.be/resultaten/20100131/graf.html

Nice coursesetting! I enjoyed the race much more than last year, despite the fact that my shape wasn't that good today. I had no power in my legs and my calves felt very sore. Maybe i had this offday because yesterday i spent whole day in bed and ate almost nothing.
Technically my race was okay, some little mistakes (12, 15, 21, 25, 27 and 28) and bad routechoices (control 2 and 14).
I finished in 3rd position 14 seconds too slow for qualifying for the Interland (Dries vdk who finished in 2nd position won't participate at the Interland, but i don't think i'll replace him. The coach decides about it).
C • Sorry! 1

Saturday Jan 30, 2010 #

Note
slept:10.0 (rest day)

Friday Jan 29, 2010 #

8 AM

Cycling (Racebike) 49:15 [2] 23.0 km (28.0 kph)
ahr:135 max:157 slept:7.5

8h20: SintAntonius - Hoogstraten
9 AM

Strength 23:33 [1]
ahr:110 max:149

Strength at school together with Bram Everaert. 3 series with 4 excercices and we did every serie 2 times. (core stability, back, quadriceps, calves).
I'll try to go earlier to work on friday every week, so we can repeat this session weekly.
4 PM

Cycling 49:31 [2] 23.0 km (27.9 kph)
ahr:135 max:153

16h40: Hoogstraten - SintAntonius

Thursday Jan 28, 2010 #

11 AM

Cycling (Racebike) 49:03 [2] 23.0 km (28.1 kph)
ahr:145 max:165 slept:7.0

11h20: SintAntonius - Hoogstraten
4 PM

Cycling 50:34 [2] 23.0 km (27.3 kph)
ahr:138 max:171

16h30: Hoogstraten - SintAntonius

Wednesday Jan 27, 2010 #

6 PM

Running warm up/down 18:20 [2] 3.55 km (5:10 / km)
slept:7.0 shoes: Mizuno Wave Fortis

Warming up with Wouter, Lander, Maarten, Lanse, Joran and the others around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running intervals 5:00 [5] 1.6 km (3:07 / km)
shoes: Mizuno Wave Fortis

Interval: 4 x 400m (1'14 each time)

My times: 1'16 - 1'17 - 1'14 - 1'13

I ran together with Wouter (12x), Lander, Tom (11x) and Lanse (10x). I did only 4x because of starting easy with my knee.

Running intervals (Recuperation part) 6:20 [2] 0.8 km (7:55 / km)
shoes: Mizuno Wave Fortis

4x 200m jogging between intervals (1'35 each)

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Mizuno Wave Fortis

Cooling down with Guido on the track.

Tuesday Jan 26, 2010 #

Note
slept:7.0 (injured) (rest day)

Monday Jan 25, 2010 #

Note
slept:7.0 (injured) (rest day)

Visited the doctor today and got a cortisone injection in my left knee (painfull since end of december). Now i need to rest for some days.
6 PM

Cycling (Mountainbike) 30:00 [2] 11.0 km (22.0 kph)

2x 15' easy cycling

Sunday Jan 24, 2010 #

12 AM

Running warm up/down 5:18 [2] 0.99 km (5:22 / km)
ahr:139 max:167 slept:7.0 shoes: Icebug Spirit olx

Orienteering race 51:30 [5] 9.1 km (5:40 / km)
ahr:185 max:192 shoes: Icebug Spirit olx

Regional event Weelde
Class: 1
Results: 3/32 http://www.trol.be/trolresultaten/201001241.html#H...

I tried to push from the beginning, i made no mistakes (only bad routechoice to 3, i thought i couldn't pass the fences in the north). I had the impression that i was very slow and not in good shape at all. i'm surprised that i was in the lead at the 10th control. In the more technical area, i made a lot of mistakes (together with Winston).

I forgot to start my garmin, so i registered only the last 16min (2.9km on gps). Here my pace was much slower (green area) and i made several mistakes. So average and max hr were probably higher

Orienteering warm up/down 8:40 [2] 1.04 km (8:20 / km)
ahr:141 max:166 shoes: Icebug Spirit olx

Taking controls out of the forest.

Saturday Jan 23, 2010 #

11 AM

Running 38:46 [3] 7.48 km (5:11 / km)
ahr:158 max:177 slept:10.0 weight:61.8kg shoes: Mizuno Wave Fortis

Short training in 3boomkesberg.

Friday Jan 22, 2010 #

8 AM

Cycling (Racebike) 49:59 [2] 23.0 km (27.6 kph)
ahr:144 max:163 slept:7.5

4 PM

Cycling 48:32 [2] 23.0 km (28.4 kph)
ahr:136 max:168

Thursday Jan 21, 2010 #

Note

Knee: at the morning it felt better, but after driving with car it was very painfull again. I won't run before sunday, only biking. During my biketrips it feels okay, so i have to train with racebike and mountainbike.
11 AM

Cycling (Racebike) 49:09 [2] 23.0 km (28.1 kph)
ahr:147 max:167 slept:6.75

SintAntonius - Hoogstraten
4 PM

Cycling 48:45 [2] 23.0 km (28.3 kph)
ahr:141 max:174

Hoogstraten - SintAntonius

Wednesday Jan 20, 2010 #

Note

I planned to do an intervaltraining today, but my knee is very painfull, impossible to go for a run this afternoon or evening.
7 AM

Cycling (Racebike) 52:42 [2] 23.0 km (26.2 kph)
ahr:140 max:166 slept:6.75

SintAntonius - Hoogstraten
11 AM

Cycling 48:16 [2] 23.0 km (28.6 kph)
ahr:141 max:167

Hoogstraten - SintAntonius

Tuesday Jan 19, 2010 #

7 PM

Running warm up/down 21:18 [2] 3.1 km (6:52 / km)
ahr:120 slept:7.5 shoes: Mizuno Wave Fortis

Slow warming up with the whole DAL-group.
After 15min my left knee started to get painfull again.

Running long 52:02 [3] 10.9 km (4:46 / km)
ahr:155 max:167 shoes: Mizuno Wave Fortis

Endurance training in group 1 with Wouter, Winston, Tom, Lanse, Lander, Wim and Dirk.

Splittimes:
Round 1: 29'26 (4.8km): including warming up (ahr: 130)
Round 2: 20'07 (4.4km): (ahr: 159)
Round 3: 23'46 (4.8km): (ahr: 156)

+ 5min stretching afterwards

Monday Jan 18, 2010 #

Note
slept:7.0 (rest day)

Sunday Jan 17, 2010 #

10 AM

Cycling warm up/down (Mountainbike) 15:19 [2] 4.7 km (18.4 kph)
ahr:124 max:139 slept:8.5

9h40: SintAntonius - Halle: 7'46 (ahr: 118, mhr: 132)
12h15: Halle - SintAntonius: 7'33 (ahr: 130, mhr: 139)

Cycling long (Mountainbike) 2:02:06 [3] 37.89 km (18.6 kph) +100m
ahr:153 max:180

Mountainbiketour Halle-Zoersel together with Winston.
Very muddy, whole the time. We started quite fast but after falling down (gliding because of hidden ice) both of us, we slowed down. The 2nd part (after the short break) we accelerated again untill the last 8km. The end was slow again, because i had no brakes anyore and it got dangerous.

Saturday Jan 16, 2010 #

10 AM

Cycling (Mountainbike) 31:42 [2] 11.84 km (22.4 kph)
ahr:146 max:165 rhr:46 slept:8.5

SintAntonius - Zoersel: 16'37 (ahr: 144, mhr: 161)
Zoersel - SintAntonius: 15'05 (ahr: 149, mhr: 165)
4 PM

Running tempo 34:23 [3] 7.54 km (4:34 / km)
ahr:169 max:185 shoes: Mizuno Wave Fortis

Finally some training, i ran at a nice tempo through the village and partly in 3boomkesberg
Despite the restdays, i felt irritation in my left knee (bursitis).

Friday Jan 15, 2010 #

Note
slept:9.0 (sick) (rest day)

Start to feel better, only still some pain in my throat. Maybe i can start training again tomorrow, but i won't run the cross country race in Herentals on sunday.

Thursday Jan 14, 2010 #

Note
slept:11.0 (sick) (rest day)

Wednesday Jan 13, 2010 #

Note
slept:7.5 (sick) (rest day)

This afternoon i visited the doctor: inflamination in my throat, 3 days antibioticum.

Tuesday Jan 12, 2010 #

Note
slept:7.0 (sick) (rest day)

Feeling sick since yesterday evening, throat and head. No fever so i went to work today, but no training this evening.

Monday Jan 11, 2010 #

Note
slept:7.0 (rest day)

Sunday Jan 10, 2010 #

Running warm up/down 11:05 [2] 2.03 km (5:28 / km)
ahr:141 max:166 slept:8.0 shoes: Icebug Spirit olx

Running towards the start with Jasper and then 1km extra alone.

Orienteering race 1:01:05 [3] ** 9.1 km (6:43 / km) +73m 6:27 / km
ahr:169 max:183 shoes: Icebug Spirit olx

Regional event - Gerhagen
Class: 1
Distance: announced: 9.1km, gps: 10.94km
Results: 7/27 (http://www.olomega.be/news/print.php?id=1262770935...)
Splits: http://www.olomega.be/resultaten/20100110/

I ran it as a training without compass and at easy speed. Despite this easy speed i made some big mistakes (control 3, 15 and 18). It wasn't my favourit map and terrain and i don't think they will ever see me again on this map.
Left knee: again pain after 20min of running.

Running warm up/down 3:07 [2] 0.57 km (5:26 / km)
ahr:147 max:153 shoes: Icebug Spirit olx

Cooling down: finish towards CC.

Saturday Jan 9, 2010 #

Running 36:15 [2] 6.0 km (6:03 / km)
ahr:128 max:162 slept:8.5 shoes: Mizuno Wave Fortis

easy training in Antwerpen city (stadspark) with Winston and Jens

Friday Jan 8, 2010 #

Cycling (Racebike) 1:46:55 [2] 46.0 km (25.8 kph)
ahr:135 max:162 slept:8.0

8h40: SintAntonius - Hoogstraten: 55'45 (ahr: 142, mhr: 160)
16h30: Hoogstraten - SintAntonius: 51'10 (ahr: 128, mhr: 162)

Cycling (Mountainbike) 22:58 [2] 8.32 km (21.7 kph)
ahr:128 max:156

19h00: SintAntonius - Massenhoven: 22'58 (ahr: 128, mhr: 156)

Running warm up/down 14:48 [2] 2.55 km (5:48 / km)
ahr:139 max:160 shoes: Icebug Spirit olx

Warming up before the race with Winston

Orienteering race 34:15 [4] ** 6.1 km (5:37 / km)
ahr:177 max:190 shoes: Icebug Spirit olx

Night race - Kesselse Heide
Class: 1
Result: 4/14 (http://www.trol.be/trolresultaten/201001081.html#H...)
Splits: http://www.trol.be/trolresultaten/20100108/graf.ht...
Distance: announced: 6.1km, gps: 6.82km

Physically, i felt okay. Some iritation in my knee, but it didn't cause big problems. I didn't push harder because i already made mistakes at this speed. Lots of problems with running in the correct direction.

Orienteering warm up/down 14:10 [2] ** 2.11 km (6:43 / km)
ahr:152 max:164 shoes: Icebug Spirit olx

Taking controls out of the forest with Ken.

Thursday Jan 7, 2010 #

Cycling (Racebike) 1:45:07 [2] 46.0 km (26.3 kph)
ahr:142 max:170 slept:8.0

11h00: SintAntonius - Hoogstraten: 52'17 (ahr: 138, mhr: 160)
16h30: Hoogstraten - SintAntonius: 52'50 (ahr: 145, mhr: 170)

Wednesday Jan 6, 2010 #

Cycling (Mountainbike) 1:49:40 [3] 46.0 km (25.2 kph)
ahr:154 max:181 slept:5.0

6h50: SintAntonius - Hoogstraten: 55'29 (ahr: 151, mhr: 165)
10h50: Hoogstraten - SintAntonius: 54'11 (ahr: 157, mhr: 181)

Mountainbike instead of racebike, because of the weather. But in the end i got problems with the mtb. I'll repair it on saturday and tomorrow i'll try to run with racebike again.

Tuesday Jan 5, 2010 #

Note
slept:6.5 (rest day)

3rd day in a row: no real training. I didn't have much time this evening and again not very motivated for training.. not good.
The only good thing is that i don't feel any pain in my left knee anymore.
C • motivation 1

Monday Jan 4, 2010 #

Note
slept:6.0 (rest day)

Cycling 29:10 [1] 9.0 km (18.5 kph)
ahr:90 max:125 weight:63.8kg

Easy cycling at indoor bike

Sunday Jan 3, 2010 #

Cycling (Mountainbike) 46:12 [2] 14.65 km (19.0 kph) +20m
ahr:145 max:170 slept:9.5

Short cycling trip in Zoerselbos, because my knee is still painfull (bursitis again, i think).

Saturday Jan 2, 2010 #

Cycling long (Mountainbiking) 2:38:01 [3] 59.2 km (22.5 kph) +100m
ahr:160 max:182 slept:8.5

Warming up: SintAntonius - Schilde: 19'39 (7.21km, ahr: 140, mhr: 151)
Toertocht: 114'58 (43.3km, ahr: 163, mhr: 182)
Cooling down: Schilde - SintAntonius: 23'24 (8.69km, ahr: 140, mhr: 155)

Friday Jan 1, 2010 #

Running long 1:27:13 [3] 15.3 km (5:42 / km) +10m 5:41 / km
ahr:151 max:162 slept:7.5 shoes: Mizuno wave precision 9

First part in gemeentepark zoersel with Whoopy (35'18, 5.9km, ahr: 146) and 2nd part in zoerselbos (51'55, 9.4km, ahr: 155). I planned a longer run, but got pain in my left knee.

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