Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Nov 16, 2008:

activity

time

miles

Running

2:55:04

19.6

(8:56)

31.54

(5:33)

Cycling

1:49:21

22.22

(12.2/h)

35.76

(19.6/h)

Orienteering

1:15:25

7.95

(9:29)

12.8

(5:54)

130

39 /

46c

84%

Alternative

20:00

Strength

20:00

Total

6:39:50

49.77

80.1

190

39 /

46c

84%

averages - sleep:6.9 weight:63.6kg

1:43

0:00

» now

Sunday Nov 16, 2008 #

Orienteering race (Interval Bosbergen) 55:25 [4] *** 8.8 km (6:18 / km) +130m 5:52 / km
spiked:24/28c slept:6.0 shoes: VJ Twister

Despite the beers yesterday evening, i again had some problems to fall asleep and slept only 6 houres.
Today i run the orienteering competition as a training. My goal was to run 3 times 7minutes at high speed (intensity: 5). The other part of the race, i planned to jog (intensity: 3).
1st interval: start at control 3 finish at 6: 8'04 fast
2nd interval: start at control 9 finish at 14: 6'27 fast
3rd interval: start at control 19 finish at 24: 9'12 fast

My result: class 1: 5th place.

Map
Results
Splittimes

Saturday Nov 15, 2008 #

Cycling (Race bike) 31:32 [2] 12.6 km (24.0 kph)
slept:7.5

This morning I had to teach sports to some little children, so I decided to drive by racebike towards that school and back. 16'50 (6.3km) and 14'42 back (6.3km).

Note

I probably won't have time to train today, this afternoon i'll go to a jobsmarket and afterwards i'll go looking for new running shoes (if i have time for that). And this evening a classreunion and a drink afterwards.

Update: i added my trainingsroute from 13/11

Alternative (Football (indoor)) 20:00 [3]

Together with some friends we played an indoor footballmatch at my old school.

Friday Nov 14, 2008 #

Cycling warm up/down (Indoor bike) 15:00 [2] 5.45 km (21.8 kph)
ahr:119 max:130 slept:5.0

I have been in my bed for a long time this night, but i was only able to sleep maximum 5 houres. Because of a bad-news-conversation yesterday evening (with someone special) i had difficulties to fall asleep.
Today i was in the mood to do a very hard and intensive training. I started with a warming up: 15min driving on the indoor bike.

Cycling intervals (Indoor bike) 10:00 [5] 4.2 km (25.2 kph)
ahr:181 max:193

10 times 30 seconds cycling very fast, followed by 30 seconds driving slow. After 5 times my average heartrate was 175 and max 187. The next 5 minutes my average heartrate was 186 and my max: 193.
It was very hard, specially in the end. My legs felt soured already after 6 sprints.

Cycling warm up/down (Indoor bike) 15:08 [2] 4.5 km (17.8 kph)
ahr:133 weight:63.5kg

Cool down, driving slowly during 15 minutes.

Thursday Nov 13, 2008 #

Cycling warm up/down 9:30 [2] 3.0 km (18.9 kph)
slept:7.0

Cycling towards (4'30) the forrest and back (5'00).

Running long 1:33:43 [3] 16.74 km (5:36 / km) +20m 5:34 / km
weight:63.8kg shoes: VJ Twister

Today i was in the mood for an easy, long and lonely run in the forrest (Zoerselbos). I run through the forrest and on horsetracks whole the time (soft underground). During the training i had a good feeling and no pain in my leg (only afterwards).
It was the first time that I run with my VJ twister shoes. Right now they have the right (more dirty) colour and they aren't glimmering anymore.

Wednesday Nov 12, 2008 #

Strength 20:00 [2]
ahr:123 max:148 slept:8.0

Tuesday Nov 11, 2008 #

Cycling warm up/down 28:11 [1] 6.0 km (12.8 kph)
slept:7.0

Cycling next to Jeroen Hoekx and Jeroen VDK towards the track and back. I didn't want to run on the road because of my injury.

Running tempo 28:29 [3] 6.0 km (4:45 / km) +40m 4:36 / km
shoes: Kalenji elite 1000

Running on the new trail in Kessel-lo with Jeroen and Jeroen. Each round was 1 km (4'54 - 4'44 - 4'06 - 4'59 - 4'56 - 4'47).

Monday Nov 10, 2008 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
slept:7.5

In Kessel-lo is a new soft-underground trail (a langlauf track with sawdust), so Jeroen VDK and me tested it for one round (1km).

Running warm up/down 18:23 [2] 3.3 km (5:34 / km)
shoes: Kalenji elite 1000

Warming up towards the forrest together with Jeroen VDK.

Orienteering intervals (Night o-relay) 20:00 [4] *** 4.0 km (5:00 / km)
spiked:15/18c shoes: Kalenji elite 1000

Jenever-night-orienteering relay (2 runners each team) with the university team in Leuven (Arenbergpark). Each runner had to run 3 times (1km - 1km - 2km) and between this runs you had to drink jenever.
During the first loop i had some problems with my headlamp (no light anymore), the rest of the race was good. Goele Hermans and me won this funny competition.
Map (round 2)
Report and photos

Running warm up/down 28:29 [2] 4.5 km (6:20 / km)
shoes: Kalenji elite 1000

Cooling down, picking up the controls with Benjamin Anciaux and Jeroen VDK and afterwards a cooling down run around the campus (again with Jeroen).

Note

After the jenever competition we still went to a bar in Leuven city.

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