Training Log Archive: DesmondIn the 31 days ending Oct 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 Oct 31, 2011 #
Note
slept:6.0 (rest day)
Sunday Oct 30, 2011 #
Running warm up/down 4:48 0.86 km (5:34 / km) +6m 5:23 / km
ahr:144 max:168 slept:5.5 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 1:02:49 **** 12.98 km (4:50 / km) +27m 4:47 / km
ahr:188 max:197 shoes: Inov8 x-talon 212 (new pair)
Class: H21E
Coursedistance; 10.9km
Result: 5th
my map with routechoices: http://imageshack.us/f/542/beekhuizerzandlicht2011...
Good beginning of the race. Felt that my speed was good without pushing. Also had feedback because i sometimes saw Michiels running in front of me and the gap was less than 1 minute. But in the technical area everything went wrong. I wasn't orienteering, just running in direction and hoping to see the control. Lost time at every control there. Not satisfied ofcourse.
Saturday Oct 29, 2011 #
Running warm up/down 16:05 2.88 km (5:35 / km) +2m 5:34 / km
ahr:145 max:172 slept:8.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 43:04 ** 9.13 km (4:43 / km) +38m 4:37 / km
ahr:194 max:203 shoes: Inov8 x-talon 212 (new pair)
Class: H21E
Coursedistance: 8.1km
Result; 3rd
my map and routechoices: http://imageshack.us/f/153/paalberg20111029.jpg/
A good race today. Only 1 bad routechoice towards ctrl 9 and 1 mistake at control 14 (i still think the control wasn't at the correct position).
Yannick started 2min behind me and saw me running whole the time in the open area. At control 17 he finally overtook me.
Running warm up/down 6:10 [2] 0.89 km (6:54 / km) +1m 6:52 / km
shoes: Inov8 x-talon 212 (new pair)
Friday Oct 28, 2011 #
Running 19:14 3.38 km (5:42 / km) +12m 5:36 / km
ahr:136 max:154 slept:5.5 shoes: Inov8 x-talon 190
Thursday Oct 27, 2011 #
Note
slept:6.5 (rest day)
Wednesday Oct 26, 2011 #
Running warm up/down 20:19 3.99 km (5:06 / km) +24m 4:57 / km
ahr:158 max:177 slept:7.5 shoes: Mizuno Wave precision 11
Running race 9:36 2.89 km (3:19 / km) +21m 3:12 / km
ahr:199 max:206 shoes: Kalenji spikes
Results: 2nd (1st teacher): coming soon
Didn't feel good during the warming up and again had stomach problems, so no big expectations. My start was slower as the previous years, but succeeded to overtake some runners during the rest of the race. Felt better than expected. Ran most of the race alone. Finished in 2nd position and first teacher.
2 years ago i ran 10sec faster. But today i ran faster than last year.
Previous editions:
2010: http://attackpoint.org/viewlog.jsp/user_4998/perio...
2009: http://attackpoint.org/viewlog.jsp/user_4998/perio...
Running 5:32 1.08 km (5:07 / km) +11m 4:53 / km
ahr:164 max:173 shoes: Mizuno Wave precision 11
Tuesday Oct 25, 2011 #
Running warm up/down 22:16 3.54 km (6:18 / km) +3m 6:16 / km
ahr:127 max:139 slept:7.0 shoes: Mizuno Wave precision 11
Running 36:03 7.31 km (4:56 / km) +11m 4:54 / km
ahr:152 max:163 shoes: Mizuno Wave precision 11
Monday Oct 24, 2011 #
Running 31:51 5.67 km (5:37 / km) +20m 5:31 / km
ahr:141 max:170 slept:8.0 shoes: Mizuno Wave precision 11
Sunday Oct 23, 2011 #
Running warm up/down 12:32 2.38 km (5:16 / km) +19m 5:04 / km
ahr:151 max:176 slept:8.5 shoes: Icebug Spirit olx 2010
Orienteering race 1:16:03 *** 12.76 km (5:58 / km) +262m 5:24 / km
ahr:185 max:200 shoes: Icebug Spirit olx 2010
Class: H21
Courselength: 10.61km (290m climbing)
Results: 2nd: http://hamok.be/resultaten/201110231.html#H21 (1st at Flemish champs)
Splits: http://hamok.be/resultaten/20111023/graf.html
Physically not the best performance. Never really pushed during the race, no agressive running. It felt more like a good trainingsspeed. Also my HR showed that i didn't run full speed.
The bad thing is that i didn't succeed running without mistakes, even at this speed. (20" at ctrl 4, 1'30 at ctrl 9, 1'00 at ctrl 13, 30" at ctrl 17 and 30" at ctrl 27).
Running warm up/down 4:37 0.83 km (5:34 / km)
ahr:154 max:163 shoes: Icebug Spirit olx 2010
Saturday Oct 22, 2011 #
Note
slept:7.0 (rest day)
Friday Oct 21, 2011 #
Running warm up/down 8:03 1.45 km (5:34 / km) +10m 5:23 / km
ahr:140 max:175 slept:6.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 31:56 *** 6.56 km (4:52 / km) +72m 4:37 / km
ahr:193 max:200 shoes: Inov8 x-talon 212 (new pair)
Coursedistance: 5.7km
Results: http://www.olomega.be/resultaten/2011/20111021.htm...
I ran the first leg: 2nd position (5sec behind Thomas vdk). Team became 10th.
Technically it was a good race. Made my biggest mistake at the first spectatorscontrol (25"). Had the same forking as Thomas vdk from the 3rd control untill the end. Ofcourse running together was an advantage. Had control about my orienteering whole the time. But technically it wasn't very difficult, a lot of running on paths.
My achilles felt surprisingly good. Had some problems with my back (because of helping students with gymnastics whole day).
Running warm up/down 6:10 1.01 km (6:05 / km) +12m 5:45 / km
ahr:156 max:167 shoes: Inov8 x-talon 212 (new pair)
Thursday Oct 20, 2011 #
Note
slept:6.0 (rest day)
Wednesday Oct 19, 2011 #
Running warm up/down 4:47 0.9 km (5:20 / km) +5m 5:12 / km
ahr:141 max:153 shoes: Inov8 x-talon 212 (new pair)
Orienteering 58:29 ***** 9.02 km (6:29 / km) +22m 6:24 / km
ahr:171 max:198 shoes: Inov8 x-talon 212 (new pair)
Running warm up/down 4:28 0.71 km (6:15 / km) +3m 6:08 / km
ahr:157 max:165 shoes: Inov8 x-talon 212 (new pair)
Tuesday Oct 18, 2011 #
Running warm up/down 21:02 [2] 3.58 km (5:53 / km)
ahr:131 max:145 slept:7.5 shoes: Mizuno Wave precision 11
Running 47:16 [3] 10.04 km (4:42 / km)
ahr:155 max:164 shoes: Mizuno Wave precision 11
Monday Oct 17, 2011 #
Note
slept:7.0 (rest day)
Sunday Oct 16, 2011 #
Orienteering 53:06 [2] *** 5.37 km (9:53 / km) +117m 8:55 / km
ahr:150 max:182 slept:8.0 shoes: Inov8 x-talon 212 (new pair)
Running warm up/down 15:47 [2] 2.44 km (6:28 / km) +13m 6:18 / km
ahr:150 max:166 shoes: Inov8 x-talon 212 (new pair)
Saturday Oct 15, 2011 #
Orienteering race 1:58:54 [4] **** 14.76 km (8:03 / km) +226m 7:29 / km
ahr:176 max:200 slept:8.0 shoes: Inov8 x-talon 212 (new pair)
Class: H21E
Courselength: 23.5km
Result: DNF http://eventor.orientering.no/Events/ResultList?ev...
Maps: http://fsk.no/blodslitet/gfx/kart2011/sloyfer1.jpg
Technically it was a really bad performance.
Physically: could run with the best if the terrain was fast (roads and fast forest), but in the terrain i had hard times to keep up with the group Haldin, Wingsted, Lundanes,..
After 1h45 i felt empty and jogged back. Didn't start the last loop anymore.
Friday Oct 14, 2011 #
Running 35:17 [3] 4.24 km (8:19 / km) +75m 7:39 / km
ahr:157 max:193 slept:7.0 shoes: Inov8 x-talon 190
Thursday Oct 13, 2011 #
Note
slept:6.0 (rest day)
Wednesday Oct 12, 2011 #
Note
slept:8.0
Running warm up/down 17:39 [2] 3.3 km (5:21 / km)
ahr:136 max:154 shoes: Mizuno Wave precision 11
afterwards:
- 10' stretching
- 10' running drills
Running intervals 24:00 [3] 6.35 km (3:47 / km)
ahr:176 max:198 shoes: Mizuno Wave precision 11
- 6'01 (1.58km - ahr: 169)
- 6'00 (1.53km - ahr: 171)
- 6'00 (1.58km - ahr: 178)
- 5'59 (1.66km - ahr: 185)
good feeling. only right achilles is still hurting.
Running intervals 18:00 [2] 2.76 km (6:31 / km)
ahr:139 shoes: Mizuno Wave precision 11
- 6'05 (0.9km - ahr: 135)
- 5'54 (0.92km - ahr: 139)
- 6'00 (0.925km - ahr: 144)
Running warm up/down 6:33 [2] 1.22 km (5:22 / km)
ahr:149 max:162 shoes: Mizuno Wave precision 11
Tuesday Oct 11, 2011 #
Note
slept:7.0 (rest day)
Monday Oct 10, 2011 #
Note
slept:5.0 (rest day)
Sunday Oct 9, 2011 #
Running warm up/down 12:50 [2] 2.5 km (5:08 / km) +25m 4:53 / km
slept:7.5 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 30:52 [5] *** 4.6 km (6:43 / km) +100m 6:03 / km
shoes: Inov8 x-talon 212 (new pair)
Saturday Oct 8, 2011 #
Running warm up/down 12:24 [2] 2.19 km (5:40 / km) +23m 5:23 / km
ahr:150 max:170 slept:5.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 42:35 [5] *** 7.2 km (5:55 / km) +116m 5:28 / km
ahr:191 max:200 shoes: Inov8 x-talon 212 (new pair)
Distance gps: 8.15km
Map: http://www.tulospalvelu.fi/gps/20111008_25manna_1-...
Result: http://www.25manna.nu/files/2011/resultat/e2.htm
Friday Oct 7, 2011 #
Note
slept:6.5 (rest day)
Thursday Oct 6, 2011 #
Note
slept:6.0 (rest day)
Wednesday Oct 5, 2011 #
Running warm up/down 10:03 [2] 1.89 km (5:19 / km)
ahr:135 max:175 slept:7.0 shoes: Inov8 x-talon 212 (new pair)
(had stomach problems already before the warming up)
Orienteering race 43:40 [3] 6.8 km (6:25 / km)
ahr:171 max:186 shoes: Inov8 x-talon 212 (new pair)
Distance gps: 7.56km
stomach problems
Running warm up/down 10:59 [2] 1.95 km (5:38 / km)
ahr:147 max:160 shoes: Inov8 x-talon 212 (new pair)
Running 17:53 [3] 3.33 km (5:22 / km)
ahr:158 max:167 shoes: Mizuno Wave precision 11
afterwards:
- 10min stretching
- 10min running drills
the rest of the training i was just coach.
Tuesday Oct 4, 2011 #
Running warm up/down 9:16 [2] 1.6 km (5:47 / km)
ahr:132 max:164 slept:7.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering 16:04 [2] ***** 1.9 km (8:27 / km)
ahr:137 max:168 shoes: Inov8 x-talon 212 (new pair)
Orienteering 57:37 [3] ***** 7.39 km (7:48 / km)
ahr:151 max:173 shoes: Inov8 x-talon 212 (new pair)
achilles: still irritating
Running warm up/down 2:30 [2] 0.41 km (6:06 / km)
ahr:138 max:147 shoes: Inov8 x-talon 212 (new pair)
Monday Oct 3, 2011 #
Note
slept:8.0 (rest day)
Sunday Oct 2, 2011 #
Running 1:30:37 [3] 17.8 km (5:05 / km) +60m 5:00 / km
ahr:163 max:181 slept:9.0 shoes: Mizuno Wave precision 11
achilles was irritating during the first 5min, afterwards it felt better.
Saturday Oct 1, 2011 #
Orienteering 28:09 [2] ** 3.67 km (7:40 / km) +20m 7:28 / km
ahr:144 max:167 slept:9.0 shoes: Inov8 x-talon 212 (new pair)