Training Log Archive: DesmondIn the 31 days ending May 31, 2011:
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| 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 | Tu | |||||||||||||||||||||||||||
Tuesday May 31, 2011 #
Note
slept:6.0 (injured) (rest day)
Monday May 30, 2011 #
Cycling intervals 1:24:44 [3] 39.57 km (28.0 kph)
ahr:157 max:196 slept:6.5 (injured)
A lot of sprinting and 'attacking' made it a real intervaltraining, specially the first 30min. I felt good whole the time, only some cramps in my calves while sprinting in the end.
Ankle was more swollen again after yesterdays run.
Sunday May 29, 2011 #
Running 1:00:20 [2] 11.24 km (5:22 / km) +40m 5:16 / km
ahr:149 max:169 slept:7.5 shoes: Mizuno Wave precision 11
Legs felt good. Also ankle is getting better, but it's still dangerous. I almost twisted it again. But i've good hopes for orienteering again in france next weekend.
Saturday May 28, 2011 #
Note
Cycling (racebike) 1:28:50 [2] 40.15 km (27.1 kph)
ahr:135 max:184 slept:7.5 (injured)
Friday May 27, 2011 #
Note
(injured) (rest day)
Thursday May 26, 2011 #
Cycling (mountainbike) 1:41:00 [1] 27.27 km (16.2 kph)
slept:6.0 (injured)
low speed with the students: Hoogstraten - Wortel Kolonie - BaarleHertog - Geheul - Merksplas Kolonie - Breebos
Cycling (mountainbike) 15:02 [1] 4.38 km (17.5 kph)
(injured)
Alternative (football) 30:00 [3] 1.0 km (30:00 / km)
(injured)
Cycling (mountainbike) 36:28 [1] 9.58 km (15.8 kph)
(injured)
Wednesday May 25, 2011 #
Cycling (racebike) 2:25:10 [3] 69.5 km (28.7 kph)
ahr:152 max:191 slept:8.0 (injured)
Tuesday May 24, 2011 #
Running warm up/down 31:27 [2] 4.7 km (6:41 / km)
ahr:123 max:143 slept:6.0 (injured) shoes: Mizuno Wave precision 11
Running 6:27 [3] 1.28 km (5:02 / km)
ahr:142 max:155 (injured) shoes: Mizuno Wave precision 11
Running 18:01 [2] 3.25 km (5:33 / km)
ahr:132 max:142 (injured) shoes: Mizuno Wave precision 11
my ankle didn't improve anymore the previous days. still painfull while running.
Monday May 23, 2011 #
Note
slept:6.5 (injured) (rest day)
Sunday May 22, 2011 #
Orienteering 35:10 [2] **** 4.49 km (7:50 / km)
ahr:137 max:163 15c slept:7.0 (injured) shoes: Inov8 x-talon 212 (new pair)
My ankle felt bad and more painfull after yesterdays training. Tomorrow i'll try to give it more rest.
Saturday May 21, 2011 #
Running 44:39 [2] 8.1 km (5:31 / km)
ahr:148 max:179 slept:7.0 (injured) shoes: Mizuno Wave precision 11
Friday May 20, 2011 #
Note
slept:5.5 (injured) (rest day)
Thursday May 19, 2011 #
Running 45:02 [2] 8.45 km (5:20 / km) +30m 5:14 / km
ahr:139 max:172 slept:7.5 (injured) shoes: Mizuno Wave precision 11
Wednesday May 18, 2011 #
Running 26:19 [3] 5.42 km (4:51 / km) +10m 4:49 / km
ahr:154 max:184 slept:8.0 (injured) shoes: Mizuno Wave precision 11
Tuesday May 17, 2011 #
Running 25:15 [2] 4.6 km (5:29 / km) +10m 5:26 / km
ahr:136 max:157 slept:7.0 (injured) shoes: Mizuno Wave precision 11
Monday May 16, 2011 #
Note
slept:8.0 (injured) (rest day)
Sunday May 15, 2011 #
Note
slept:7.0 (injured) (rest day)
I've experienced this injury before, i guess it will 2-3 weeks untill i'm orienteering in the forest again. But i'll try to run again as soon as possible.
Normally i ran the Moise relay today, 3 legs: 6km - 3 km - 6km. But now i've spent my day as coach from the 2 trol teams.
Saturday May 14, 2011 #
Cycling 1:58:15 [3] 43.5 km (22.1 kph) +860m
ahr:139 max:183 slept:6.5
Stayed most of the time together with Karoline during the climbs, only at the Stockeu i pushed hard to finish in front of winston and wiet. Had even troubles with breathing (astma) after the climb.
I gave my good racebike to Karoline and drove with our old one.
Running warm up/down 9:10 [2] 1.63 km (5:37 / km)
shoes: Inov8 x-talon 190
Orienteering race 10:03 [5] ** 2.25 km (4:28 / km) +22m 4:16 / km
(injured) shoes: Inov8 x-talon 190
Class: H21E
Results: DNF
Splits:
It wasn't my lucky day. Had some hesitations towards the 1st control and when i felt the 1st control. But then i started to orienteer very well. Ofcourse my legs were tired from the cycling trip and i had still breathing problems.
But the disaster happened when i saw control 18. I left the path and wanted to go down in to the forest, but twisted my ankle seriously. I immediately felt that it was bad. Had to walk towards the finish and didn't finish my race. My ankle immediately was seriously swollen and got blue afterwards.
Friday May 13, 2011 #
Running 44:59 [2] 8.09 km (5:34 / km) +10m 5:32 / km
ahr:137 max:162 slept:7.0 shoes: Mizuno Wave precision 11
Thursday May 12, 2011 #
Note
slept:7.0 (rest day)
Wednesday May 11, 2011 #
Running warm up/down 12:26 [2] 2.44 km (5:06 / km)
shoes: Inov8 x-talon 212 (new pair)
Orienteering race 32:49 [5] ** 6.1 km (5:23 / km)
spiked:23/28c shoes: Inov8 x-talon 212 (new pair)
Class: H1
Distance gps: 7.01km
Results: 3rd: http://www.trol.be/trolresultaten/201105111.html#H...
Splits: http://www.trol.be/trolresultaten/20110511/graf.ht...
Immediately started at full speed and tried to push whole the time. First part of the race was good, almost no mistakes. 10" at control 3, 15" at control 14.
But after crossing the big road i still ruined my good race. A 1'20 mistake towards control 23, 15" at 25 and 30" at 27. Became 3rd in the end.
Running warm up/down 8:38 [2] 1.17 km (7:23 / km)
shoes: Inov8 x-talon 212 (new pair)
Tuesday May 10, 2011 #
Running warm up/down 30:31 [2] 4.68 km (6:31 / km)
ahr:123 max:139 slept:6.5 shoes: Mizuno Wave precision 11
Running tempo 7:39 [4] 2.05 km (3:44 / km) +20m 3:33 / km
ahr:172 max:194 shoes: Mizuno Wave precision 11
started easy and then pushed harder and tried to overtake everybody. Finished with Tom and 10m behind Dirk. Legs felt still tired.
Running 38:24 [3] 7.9 km (4:52 / km)
ahr:151 max:162 shoes: Mizuno Wave precision 11
Monday May 9, 2011 #
Note
slept:7.0 (rest day)
Sunday May 8, 2011 #
Running warm up/down 6:02 [2] 1.04 km (5:48 / km)
slept:8.0 shoes: Inov8 x-talon 212 (new pair)
only a short warm up because we had to wait for maps whole the time
Orienteering race 1:07:04 [5] *** 11.03 km (6:05 / km) +37m 5:59 / km
29c shoes: Inov8 x-talon 212 (new pair)
Class: H1
Distance gps: 12.6km
Results; 2nd http://milolbe.o-crew.com/resultaten/20110508/2011...
Splits: http://milolbe.o-crew.com/resultaten/20110508/graf...
My first part of the race went very well. Untill control 11 i had an almost perfect race. Legs felt so good and strong (for the first time after tio) and also my orienteering flow was really good. At control 9 i overtook Winston with 2' so i had feedback that my speed was high enough.
Towards ctrl 12 i start to lose time, mostly because of hesitation and not to dare to jump over the 'river'. Finally i decided to go through it and also helped winston to go through it.
Towards ctrl 15 i made my first technical mistake, came out too much at the left and lost 1'. At 17 the control was hidden and at 18 i made a 2nd mistake (30").
Then found the good flow again, but between 21 and 22 i got real stomachcramps. I even had to take a stop during this long leg. Afterwards it went better for some minutes, but towards 23 i had to start jogging. Cramps made it impossible to run. I think the coffee (with milk?) before the race caused these problems.
Saturday May 7, 2011 #
Running 1:26:20 [2] 14.86 km (5:49 / km) +80m 5:39 / km
ahr:151 max:174 slept:7.0 shoes: Inov8 x-talon 212 (new pair)
felt tired afterwards.
Friday May 6, 2011 #
Note
slept:7.0 (rest day)
Thursday May 5, 2011 #
Running 1:12:35 [2] 14.24 km (5:06 / km) +70m 4:58 / km
ahr:148 max:172 slept:7.5 shoes: Mizuno Wave precision 11
Long time ago that i did a run like that on my own. Legs were still tired. Hungry in the end.
At school i touched with my right knee against a students knee (during a footballgame), it was a bit painfull. But it won't cause problems, i think.
Wednesday May 4, 2011 #
Running warm up/down 23:20 [2] 4.52 km (5:10 / km)
slept:7.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 42:09 [4] ** 6.9 km (6:07 / km)
28c shoes: Inov8 x-talon 212 (new pair)
Class: H1
Distance gps: 7.78km
Result: 6th: http://helga-o.com/webres/index.php?lauf=78&year=0...
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...
Wanted to run a nice speed (but not pushing because of the exam afterwards) and do stable orienteering. But i didn't succeed at all. Had many problems with keeping direction and made a lot of mistakes (ctrls: 3, 6, 7, 8, 11!!!, 17, 24, 25). Don't know why.
Tuesday May 3, 2011 #
Note
slept:6.5 (rest day)
Monday May 2, 2011 #
Note
slept:8.0 (rest day)
Sunday May 1, 2011 #
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
slept:5.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 1:58:15 [5] **** 16.5 km (7:10 / km) +287m 6:36 / km
shoes: Inov8 x-talon 212 (new pair)
Class: Mens relay
Distance gps: 19.57km
Result team: 81th http://www.10mila.se/2011/index.asp?page=783463&av...
Individual result: started as 81th and came in as 81th.
Legposition: 95th (a lot of runners who ran only 12km are ranked in the same list, i tried to sort them out.)
http://www.obasen.nu/winsplits/online/sv/default.a...
Map: http://www.obasen.nu/runoway/runoway.php?version=4...
Ran the last leg (10) for OK Skogshjortarna. Started just ahead of a runner from Lapuan Virkia. At the 1st control he overtook me. He was really strong and also his orienteering was really good. I had difficulties with his speed, but i didn't want him to run away from me. For 3 controls it went perfect but then we came out at his control and that wasn't mine. Stupid from following ofcourse, but he ran too fast to read my map. In the results i saw that it was Andris Jubelis from Latvia.
I needed 6 min to find out where i was and to find my own control. Then i came in a new and bigger group (6 or 7 runners). But they were much slower. I even ran in the lead whole the time on the long leg towards control 5. At the map change a runner from MS Parma came with us and from then on he took the lead most of the time. I could handle the running speed easily, but my technic wasn't secure enough to run away from this group. So we stayed together untill the end of the race. I was sure that i would win the sprint because i felt that i was the strongest physically. The last climb i accelerated and ran away from everybody. But then i made a stupid mistake. I ran to the 2nd last control and i had seen that all women had punched it during the relay. I also punched it and thought that it was my 2nd last control too. Then i ran downhill to the finish and passed an other control (next to it without punching it). But when i came down, i realised that it was my number on that control. So i ran uphill again and saw the other 4 runners coming down. I still tried to run as fast as possible to the finish and could overtake 1 of them again. But the others were too far. Because of it i lost 3 places for the team and came in in the same position as i started.
The terrain was really great, i enjoyed this tiomila very much!