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Training Log Archive: Desmond

In the 7 days ending Dec 28, 2008:

activity # timemileskm+m
  Running4 1:56:35 12.21(9:33) 19.65(5:56)
  Orienteering2 1:48:26 10.13(10:42) 16.3(6:39)40 /44c90%
  Hiking1 50:00 2.8(17:53) 4.5(11:07)
  Total5 4:35:01 25.13(10:57) 40.45(6:48)40 /44c90%
  [1-5]4 3:45:01
averages - sleep:7.6 weight:63.7kg

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Sunday Dec 28, 2008 #

Hiking 50:00 [0] 4.5 km (11:07 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

I woke up early this morning, because I planned to go mountainbiking with a friend (Greg). We drove by bike exactly 58 seconds :-). A problem with the bike ruined our training. We tried to fix the problem, but it was too difficult and the cyclingstores were closed.
So we delayed the training to next week and we have walked with the dogs instead. Maybe it's not bad after all, because my muscles were still tired.

Saturday Dec 27, 2008 #

Running warm up/down 15:47 [3] 2.5 km (6:19 / km)
slept:6.5 shoes: VJ Integrator

Warming up: 8'03 (1.5km).
Cool down: 7'44 (1km).

Orienteering race 47:56 [5] *** 8.3 km (5:47 / km)
spiked:24/26c shoes: VJ Integrator

Sylvester day 2:
I was satisfied about the race and my running speed. Only on the 'hill' I made 2 mistakes (towards control 14 and control 16). I lost 1'20 at those 2 controls.
Result: 3rd spot at H21E.

Report, results, splits and map
C • well done... 2

Friday Dec 26, 2008 #

Event: Sylvester 5 days
 

Running warm up/down 16:16 [3] 3.2 km (5:05 / km)
slept:8.0 shoes: Mizuno Wave Precision 8

Warming up towards 'Gemeentepark'.

Running (Running drills) 12:51 [3] 1.0 km (12:51 / km)
shoes: Mizuno Wave Precision 8

Running drills.

Running warm up/down 17:40 [2] 3.2 km (5:31 / km)
shoes: Mizuno Wave Precision 8

Running back at home.

Thursday Dec 25, 2008 #

Note
slept:7.0 (rest day)

Wednesday Dec 24, 2008 #

Running warm up/down 10:55 [3] 2.3 km (4:45 / km)
slept:9.5 weight:63.7kg shoes: Mizuno Wave Precision 8

Running towards and 2 laps around the local school.

Running (Running drills) 10:35 [3] 1.0 km (10:35 / km)
shoes: Mizuno Wave Precision 8

Running drills 30m and walking (recuperation).
- Knee lifting left
- Knee lifting right
- Heel lifting left
- Heel lifting right
- Heel lifting both
- Knee lifting both
- Combination knee and heel lifting right
- Combination knee and heel lifting left
- Straight legs
- Sideways cross overs (left and right)
- Bounding left
- Bounding right
- Acceleration strides (2x)

Running warm up/down 9:51 [3] 2.3 km (4:17 / km)
shoes: Mizuno Wave Precision 8

Running 2 laps around the school and back at home.

Tuesday Dec 23, 2008 #

Running warm up/down 11:08 [3] 2.0 km (5:34 / km)
slept:6.0 shoes: Mizuno Wave Precision 8

Warming up towards the forest.

Orienteering long 1:00:30 [3] *** 8.0 km (7:34 / km)
spiked:16/18c shoes: Mizuno Wave Precision 8

Distance: red line.
Orienteering (direction - compass) training together with Ken Peeters and Thomas van der Kleij.
In april I ran the same training together with Joost and Jeroen vdK in the other direction (66'58).

Running warm up/down 11:32 [3] 2.15 km (5:22 / km)
shoes: Mizuno Wave Precision 8

Running back towards the sports hall.

Monday Dec 22, 2008 #

Note
slept:9.5 (rest day)

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