Training Log Archive: DesmondIn the 31 days ending Jan 31, 2011:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
Note
slept:8.0 (rest day)
Sunday Jan 30, 2011 #
Running warm up/down 2:30 [2] 0.5 km (5:00 / km)
shoes: Inov-8 xtalon 212
when running downhill i fell because of an icy underground, with my knee on the asphalt. It was painfull and bleeding just before the start.
Orienteering race 2:29:05 [3] *** 22.82 km (6:32 / km) +307m 6:07 / km
ahr:139 max:173 slept:8.0 shoes: Inov-8 xtalon 212
Class: 1
Resul day2: 5th best time (but dsq)
Total result: dsq: http://karrimhoc.js8tb.be/Results_KH2011.html
Toon and me started in the mass start, 30min behind the leaders. Together with Jerre and Joost, we made a 2' mistake at the 1st control. The next controls we didn't make mistakes, but Toon wasn't as strong as yesterday. So Jerre and Joost ran away from us.
We still made 2 mistakes: ctrl 6 (2min) and ctrl 7 (2min). Afterwards we ran a technically good race. We overtook Ken Peeters and Dries VG and at the end the brothers DeNeyer.
The last 2km Toon succeeded to speed up again and we took the lead and did beat both opponents in the sprint. Pitty that i lost my controlcard and we were disqualified again. Really enjoyed the race today!
cooling down afterwards: 2km walking back towards CC
Saturday Jan 29, 2011 #
Running warm up/down 8:41 [2] 1.85 km (4:42 / km) +10m 4:34 / km
slept:7.0 shoes: Inov-8 xtalon 212
Orienteering race 2:45:56 [3] *** 23.34 km (7:07 / km) +355m 6:36 / km
ahr:139 max:182 shoes: Inov-8 xtalon 212
Class: 1
Result: dsq (8th best time)
First time that i participated at this long distance competition, together with Toon Melis. We took a good start and ran in (the back of) the leading group untill control 11 (it was halfway the race). It was together with Dries - Thomas VDK and Vis - Sillien.
I felt physically strong whole the time, but as expected the speed was too high for Toon. I was happy that he could run this speed untill halfway race without being exhausted. The situation was perfect untill that moment and we wanted to finish the race without mistakes.
But then the disaster started: punching the wrong control at 12, making a 12' mistake towards ctrl 13, making a 15' mistake towards ctrl 15 and at control 16 Toon got injured and had to quit the race. After some waiting he could return to the cc by car and i finished the race on my own.
Physically i was happy about my feeling and performance today, but technically it was a frustrating and disappointing race.
Running warm up/down 5:14 [2] 0.8 km (6:32 / km) +25m 5:39 / km
ahr:145 max:156 shoes: Inov-8 xtalon 212
Friday Jan 28, 2011 #
Orienteering race 55:03 [2] ** 4.5 km (12:14 / km)
ahr:141 max:166 slept:8.0 shoes: Inov-8 xtalon 212
Class: 2
Distance gps: 6.63km
Results: 5th: http://www.orienteering.nl/ui/280111.HTM#H:02
Splits: http://www.orienteering.nl/splits/280111/280111.ht...
Wanted to run at very easy speed (tomorrow karrimhoc) and ran without compass. Ran without mistakes untill the 8th control. But started to have problems with my light at ctrl 7. I could fix it, but at ctrl 10 i was without light. Lost a lot of time by trying to fix it and finally i asked for an reserve light from an other runner and followed some other runners (who made mistakes) untill the finish. Think i lost 20' because of the light problems.
Thursday Jan 27, 2011 #
Running 25:28 [2] 5.29 km (4:49 / km) +10m 4:46 / km
ahr:133 max:169 slept:8.0 (rest day) shoes: Mizuno Wave precision 11
Wednesday Jan 26, 2011 #
Note
slept:7.5 (rest day)
Tuesday Jan 25, 2011 #
Running warm up/down 21:43 [2] 3.47 km (6:16 / km)
ahr:127 max:136 slept:7.0 shoes: Mizuno Wave precision 11
Running 28:56 [3] 5.87 km (4:56 / km)
ahr:143 max:150 shoes: Mizuno Wave precision 11
My legs felt tired and i need some rest before karrimhoc, so no training the next days.
Monday Jan 24, 2011 #
Running warm up/down 24:29 [2] 4.34 km (5:38 / km)
ahr:144 max:169 slept:7.5 shoes: Inov8 Oroc 280
Orienteering 58:25 [4] **** 9.62 km (6:04 / km)
ahr:178 max:194 shoes: Inov8 Oroc 280
Running warm up/down 5:51 [2] 0.9 km (6:30 / km)
ahr:143 max:152 shoes: Inov8 Oroc 280
Sunday Jan 23, 2011 #
Running warm up/down 5:49 [2] 1.05 km (5:32 / km)
ahr:139 max:151 slept:9.0 shoes: Inov-8 xtalon 212
Orienteering race 57:37 [4] ** 9.8 km (5:53 / km)
ahr:179 max:197 shoes: Inov-8 xtalon 212
Class: 1
Distance gps: 10.91km
Results: 5th: http://hamok.be/resultaten/201101231.html#H:01
Splits: http://hamok.be/resultaten/20110123/graf.html
Decided to run it at trainingsspeed (because winston and me still wanted to a trip on the racebike afterwards, which we finally cancelled because of the bad weather).
Ran without mistakes untill control 25 (only took it slow and got stuck in the green area = sticky bushes). At control 26, i suddenly thought i was at ctrl 25, so i didn't understand the map. I lost 2min30 untill i realised that i was looking for ctrl 26..
Afterwards i was a little bit frustrated because of that stupid mistake and ran at higher pace untill the finish.
Running warm up/down 10:28 [2] 1.82 km (5:45 / km)
ahr:150 max:160 shoes: Inov-8 xtalon 212
Cycling warm up/down (racebike) 30:00 [2]
ahr:131 max:156
Saturday Jan 22, 2011 #
Cycling (racebike) 1:35:16 [2] 40.73 km (25.7 kph)
ahr:148 max:172 slept:9.0
Friday Jan 21, 2011 #
Note
slept:6.0 (rest day)
Thursday Jan 20, 2011 #
Running 24:14 [3] 5.15 km (4:42 / km)
ahr:144 max:167 slept:7.5 shoes: Mizuno Wave precision 11
Wednesday Jan 19, 2011 #
Running warm up/down 18:27 [2] 3.52 km (5:14 / km)
ahr:141 max:151 slept:7.0 shoes: Mizuno wave precision 9
+ 5min stretching
+ 10min running drills
Running intervals 21:39 [4] 4.99 km (4:20 / km)
ahr:171 max:201 shoes: Mizuno wave precision 9
15x 200m (36") and rest: 100m jogging (also 36")
Actual times: 37.3" - 35.8" - 37.1" - 37.0" - 36.1" - 35.3" - 36.4" - 35.6" - 35.9" - 35.2" - 34.8" - 35.0" - 36.0" - 33.8" - 30.4"
Ran everything together with Wouter, Lander and Vincent. Recuperation was short (100m), so in the end it was difficult to get my heartrate down. But the feeling was okay, after many months without intervaltraining on track.
Running warm up/down 17:53 [2] 3.07 km (5:50 / km)
ahr:148 max:153 shoes: Mizuno wave precision 9
Tuesday Jan 18, 2011 #
Running warm up/down 23:18 [2] 3.48 km (6:42 / km)
ahr:122 max:131 slept:7.5 shoes: Mizuno wave precision 9
Running 35:33 [3] 7.34 km (4:51 / km)
ahr:146 max:161 shoes: Mizuno wave precision 9
ran only 2.5 rounds instead of 3 (legs were tired before the training).
Monday Jan 17, 2011 #
Running 12:53 [2] 2.21 km (5:50 / km)
ahr:147 max:164 slept:7.5 shoes: Inov-8 xtalon 212
Orienteering 37:23 [4] *** 6.72 km (5:34 / km)
ahr:171 max:193 shoes: Inov-8 xtalon 212
Running warm up/down 4:13 [2] 0.72 km (5:51 / km)
ahr:146 max:153 shoes: Inov-8 xtalon 212
Sunday Jan 16, 2011 #
Running 9:47 [3] 2.05 km (4:46 / km)
ahr:151 max:175 slept:4.5 shoes: Inov8 Oroc 280
Orienteering race 43:10 [5] ** 9.3 km (4:38 / km)
ahr:198 max:205 shoes: Inov8 Oroc 280
Class: 1
Results: 1st
Splits: http://kempen-ol.be/uitslagen/20110116/spl20110116...
Distance gps: 9.98km
First time since i have been sick that i wanted to run at high speed. I took a fast start and tried to keep the pace for as long as possible. But already towards the 4th control i was getting tired and problems with breathing (also very high heartrate today).
But based on the results, the speed wasn't bad. Technically i made a mistake at control 20 (30sec) and had a few times problems with the correct compass direction (ctrls 10, 11, 15 and 16). But i was satisfied about the technical performance today.
Running 15:25 [2] 2.07 km (7:27 / km)
ahr:147 max:162 shoes: Inov8 Oroc 280
Saturday Jan 15, 2011 #
Orienteering 26:49 [2] *** 3.35 km (8:00 / km)
ahr:145 max:172 slept:8.0 shoes: Inov-8 xtalon 212
Running 32:28 [3] 6.36 km (5:06 / km)
ahr:161 max:173 shoes: Inov-8 xtalon 212
Friday Jan 14, 2011 #
Note
slept:8.0 (rest day)
Thursday Jan 13, 2011 #
Orienteering 51:11 [3] **** 6.89 km (7:26 / km)
ahr:162 max:182 slept:7.5 shoes: Icebug Spirit olx 2010
Wednesday Jan 12, 2011 #
Cycling warm up/down (racebike) 15:01 [1]
ahr:95 max:109 slept:8.0
Cycling intervals (racebike) 24:02 [3]
ahr:149 max:181
Cycling warm up/down (racebike) 20:00 [2]
ahr:117 max:131
Tuesday Jan 11, 2011 #
Running warm up/down 24:08 [2] 3.57 km (6:46 / km)
ahr:115 max:126 slept:6.5 shoes: Mizuno Wave Fortis
Running 49:19 [3] 10.06 km (4:54 / km)
ahr:151 max:164 shoes: Mizuno Wave Fortis
Monday Jan 10, 2011 #
Note
slept:7.0 (rest day)
Sunday Jan 9, 2011 #
Orienteering 55:23 [3] *** 7.08 km (7:49 / km)
ahr:153 max:187 slept:7.5 shoes: Icebug Spirit olx 2010
Saturday Jan 8, 2011 #
Running 44:37 [2] 7.96 km (5:36 / km) +15m 5:33 / km
ahr:139 max:169 slept:8.5 shoes: Mizuno wave precision 9
Friday Jan 7, 2011 #
Running warm up/down 10:01 [2] 1.74 km (5:45 / km)
ahr:130 max:157 slept:6.0 shoes: Inov-8 xtalon 212
Orienteering race 33:50 [3] *** 5.0 km (6:46 / km)
ahr:167 max:181 shoes: Inov-8 xtalon 212
Class: 2
Results: 1st (but wrong class): http://www.trol.be/trolresultaten/201101071.html#H...
Splits: http://www.trol.be/trolresultaten/20110107/graf.ht...
Distance gps: 5.64km
Yesterday after the training i felt very tired again, so today i decided to run a shorter course (class 2). I also ran at an easy speed whole the time.
Towards the 1st control my light caused problems again, only darkness around me. After losing 1min i could continue my race, but i should buy a new light. Towards control 3 i made a 2' mistake (passed the control without seeing it and lost too much time with relocating). The rest of the race went without problems.
Running warm up/down 4:36 [2] 0.73 km (6:18 / km)
ahr:139 max:146 shoes: Inov-8 xtalon 212
Thursday Jan 6, 2011 #
Running warm up/down 6:04 [2] 1.1 km (5:31 / km)
ahr:148 max:157 slept:9.0 shoes: Inov-8 xtalon 212
Orienteering 1:16:11 [2] 8.71 km (8:45 / km) +30m 8:36 / km
ahr:157 max:178 shoes: Inov-8 xtalon 212
ofourse i didn't feel strong, my shape isn't good anymore after being ill. Also breathing still causes some problems.
Running warm up/down 4:40 [2] 0.91 km (5:07 / km)
ahr:163 max:171 shoes: Inov-8 xtalon 212
Wednesday Jan 5, 2011 #
Note
slept:9.0 (sick) (rest day)
Tuesday Jan 4, 2011 #
Running 6:04 [2] 1.2 km (5:03 / km)
ahr:146 max:160 slept:9.0 (sick) shoes: Mizuno wave precision 9
Cycling (mountainbike) 31:33 [3] 11.94 km (22.7 kph)
ahr:157 max:170
Monday Jan 3, 2011 #
Note
slept:9.0 (sick) (rest day)
Sunday Jan 2, 2011 #
Running warm up/down 5:32 [2] 1.0 km (5:32 / km)
ahr:141 max:149 slept:9.0 shoes: Inov-8 xtalon 212
Orienteering race 58:33 [3] ** 9.5 km (6:10 / km)
ahr:178 max:196 (sick) shoes: Inov-8 xtalon 212
Class: H1
Result: 2nd http://www.trol.be/trolresultaten/201101021.html#H...
Splits:http://www.trol.be/trolresultaten/20110102/graf.ht...
Distance gps: 10.95km
I had a bad night and woke up with a bad feeling (flu? fever?). I took a dafalgan and decided to go for an easy run. I started very easy untill winston overtook me. My plan was to run some controls with him, but i made a mistake at the 8th control (together with Jerre). Then i closed the gap with Winston again and stayed with him and Jerre untill the end. I never pushed hard and felt good during the race. Afterwards at home i felt worse again, i think i'm really getting sick.
Running 3:13 [2] 0.5 km (6:26 / km)
ahr:144 max:148 shoes: Inov-8 xtalon 212
Saturday Jan 1, 2011 #
Cycling (racebike) 30:01 [1]
ahr:93 max:116 slept:10.0 (rest day)