Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Jan 11, 2009:

activity

time

miles

Running

2:52:04

19.08

(9:01)

30.7

(5:36)

Cycling

1:38:22

15.53

(9.5/h)

25.0

(15.2/h)

Orienteering

1:02:06

5.72

(10:52)

9.2

(6:45)

22 /

27c

81%

Strength

6:00

Total

5:38:32

40.33

64.9

22 /

27c

81%

averages - sleep:7

1:38

0:00

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Sunday Jan 11, 2009 #

Running warm up/down 9:02 [2] 1.5 km (6:01 / km)
slept:6.5 shoes: VJ Integrator

Warming up before the orienteering competition, together with Winston and Benjamin.

Orienteering race 1:02:06 [5] 9.2 km (6:45 / km)
spiked:22/27c shoes: VJ Integrator

Selection race (the Interland) at 'De Winner'. 4th place in race1 (H21).
The first part of the race was very easy, just running on the roads. I had a bad feeling about my pace and thought that I wasn't running fast enough. But afterwards, I saw that I was running in the lead 3/4 of the race.
At control 17 i made a 2min mistake (saw the wrong corner of a fence) and afterwards I was nervous (because i wouldn't make the selection) and made several little mistakes.
The top2 (Thomas VDK and Frank Buytaert) are selected for sure. The coach has to decide about the 3th runner. I'm still hoping for a selection (because of day2 and day5 WRE at the sylvester 5days), but i don't think it will be the reality.

Map
Results
Splits
Report

Running warm up/down 4:22 [2] 0.8 km (5:27 / km)
shoes: VJ Integrator

Cooling down together with Benjamin.

Saturday Jan 10, 2009 #

Cycling long (MTB) 1:38:22 [2] 25.0 km (15.2 kph)
slept:7.0

Again a mountainbike-tour (in the snow) together with Greg. We left early in the morning and it was very cold (-13°C). My fingers and feet were really painfull. We prefered to drive the middle distance today.

In the evening i still went to a housewarming-party.

Friday Jan 9, 2009 #

Strength 6:00 [2]
slept:7.0 (rest day)

Some core stability exercises at school. While teaching, I could train a little bit myself ;-).
Too lazy to do a real training today... Tomorrow i'll mountainbike again and on sunday orienteering (selection races for the Match in London).

Thursday Jan 8, 2009 #

Note
slept:8.0 (rest day)

Wednesday Jan 7, 2009 #

Running warm up/down 9:15 [3] 1.65 km (5:36 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

Normally I would have done an intervall training with the athleticsclub on the track today. But this training was cancelled because of the weather.
The athleticsprogram was 6 x 1000m in 3'17 for me. I was looking forward to this training, because it would have been a nice test for me.
I decided to do an intervalltraining on my own: 6 x 4' on trails (active recovery: 4' between each intervall).

Running intervals 24:00 [4] 6.2 km (3:52 / km)
shoes: Mizuno Wave Precision 8

6x 4min fast running. It was impossible to run full speed because of the snow in the forrest.

Running intervals ((Recovery)) 23:01 [2] 3.5 km (6:35 / km)
shoes: Mizuno Wave Precision 8

Active recuperation part: 5x 4minutes and 3 minutes after the last intervall.

Running warm up/down 10:00 [2] 1.65 km (6:04 / km)
shoes: Mizuno Wave Precision 8

Cooling down; running back at home.

Tuesday Jan 6, 2009 #

Running 34:55 [2] 5.8 km (6:01 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

Easy short run with the athleticsclub. We ran with the whole group together, because the normal route was too slippery. And I think that the running part was only necessary to justify the (alcoholic) newyearsdrink afterwards ;-).

Monday Jan 5, 2009 #

Running long 57:29 [2] 9.6 km (5:59 / km)
slept:6.5 shoes: Mizuno Wave Precision 8

Easy run in the snow. I had to take it easy, because sometimes it was really slippery and dangerous. On my way back home I even saw a car, which had slippped and did end up in a creek.
But running in the white forest was great, really beautiful!

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