Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Jan 18, 2009:

activity

time

miles

Running

3:44:44

28.35

(7:56)

45.63

(4:56)

Cycling

1:47:53

22.12

(12.3/h)

35.6

(19.8/h)

Alternative

20:00

Total

5:52:37

50.47

81.23

averages - sleep:7.6 weight:64.2kg

1:34

0:00

» now

Sunday Jan 18, 2009 #

Running warm up/down 24:03 [2] 4.0 km (6:01 / km)
slept:8.5 shoes: Mizuno Wave Precision 8

Warming up before the cross country race in Herentals together with Wouter, Arno and Joost Talloen.

Running race (Cross country race) 34:23 [5] 9.23 km (3:44 / km)
shoes: Kalenji spikes

My first cross country race ever (except some schoolraces) on a muddy underground in Herentals.
30th place (41 participants).
My start was good and during the first round everything was perfect. But after 1.5 lap, it was difficult to follow the group (with Wouter). The rest of the race I ran alone and that was no advantage (because of the wind).
My speed was slowing down (the first part of the race in 16'46 and the 2nd part in 17'41). But afterall it was a good training.

My trainingspartner Wouter ran 1'50 faster than me and Bert Kempenaars (also an orienteer) was 50" faster than me.

Results

My next cross country race will be the dirstrict championship (08/02), again in Herentals. But this time I'll run the short distance race.

Running warm up/down 7:43 [2] 1.4 km (5:31 / km)
shoes: Mizuno Wave Precision 8

Cooling down together with Wouter.

Saturday Jan 17, 2009 #

Cycling (Normal bike) 34:37 [1] 12.2 km (21.1 kph)
slept:8.5 weight:64.2kg

Biking towards (17'30) Zoersel and back (17'07).

Running warm up/down 10:36 [3] 2.2 km (4:49 / km)
shoes: Mizuno Wave Precision 8

Running towards and 2 laps around the local school.
My legs are still very tired. I hope it will be better tomorrow.

Running (Running drills) 6:45 [3] 0.7 km (9:39 / km)
shoes: Mizuno Wave Precision 8

Running drills: each time 30m and walking back (recuperation).

Running warm up/down 11:38 [3] 2.2 km (5:17 / km)
shoes: Mizuno Wave Precision 8

Running 2 laps around the school and back at home.

Friday Jan 16, 2009 #

Alternative (Football) 10:00 [2]
slept:7.0 (rest day)

Footballgame with my students.

Alternative (Basketball) 10:00 [3]

Basketball match with other students.

Thursday Jan 15, 2009 #

Note
slept:7.5 (rest day)

My legs are still very tired because of yesterday.

Wednesday Jan 14, 2009 #

Cycling (Normal bike) 37:13 [2] 13.4 km (21.6 kph)
slept:7.5

Warming up and cooling down: driving by bike towards (17'38) the club and back (19'35). I drove pretty fast towards the club because I was too late.

Running warm up/down 7:55 [2] 1.2 km (6:36 / km)
shoes: Mizuno Wave Precision 8

Warming up run on the track together with Greet, Gerd and Maarten. I arrived too late to run the normal warming-up-tour with the other athletes.

Afterwards we still did 10 minutes stretching and 10 minutes running drills.

Running intervals 25:03 [5] 7.2 km (3:29 / km)
shoes: Mizuno Wave Precision 8

Intervall: 3x 2400m
The goal for group 1 was to run 2400m in 8'18. Group1: Wouter and me. Lander and Tom ran 3x 1600m and they took the lead in the beginning (laps 1-4). Wouter and me continued the other 2 laps on our own.

My actual times:
1st interval: 8'22
2nd interval: 8'20
3rd interval: 8'21

Conclusion: It was a tough training, but very usefull. I need these trainings to become a stronger runner. My legs were really tired afterwards, i'm sure that I'll feel it the next days.
I succeeded following Wouter (who is in good shape at the moment: 25th at the short senior crosscup race in Hulshout) every time. So i was happy about that afterwards.
On sunday I'll probably run the cross country race in Herentals together with Joost Talloen and some athletics clubmates.

Running intervals (Recuperation part) 12:30 [2] 1.6 km (7:49 / km)
shoes: Mizuno Wave Precision 8

The recovery between the intervals was 800m walking/jogging: 5'56 - 6'34.

Running warm up/down 11:34 [3] 2.0 km (5:47 / km)
shoes: Mizuno Wave Precision 8

Cooling down with Wouter, Greet, Guido and Stef on the track.

Tuesday Jan 13, 2009 #

Running warm up/down 22:28 [2] 3.7 km (6:04 / km)
slept:7.5 shoes: Mizuno Wave Precision 8

Training on the road with the athletics club. Warming up: 3/4 round running slowly with the whole group (+- 25 runners).

Running long 50:06 [3] 10.2 km (4:55 / km)
shoes: Mizuno Wave Precision 8

After the warming up the group did split up. I ran in the 1st group with Winston and Wouter.

Splittimes:
Round 1: 27'51 (4.8km): including warming up
Round 2: 21'20 (4.4km)
Round 3: 23'21 (4.8km)

Monday Jan 12, 2009 #

Cycling (Indoor bike) 36:03 [2] 10.0 km (16.6 kph)
slept:6.5

My back was still painfull (since saturday afternoon: moved a washing machine), so i just did some easy indoor biking.

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