Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Feb 1, 2009:

	activity	#	time	miles		km		+m
	Cycling	3	2:47:33	35.54	(12.7/h)	57.2	(20.5/h)	200
	Running	3	2:29:04	17.12	(8:42)	27.55	(5:25)
	Orienteering	1	1:03:32	5.72	(11:07)	9.2	(6:54)	200	20 /	30c	66%
	Strength	2	35:00
	Alternative	1	30:00	1.86	(16:06)	3.0	(10:00)
	Total	6	7:25:09	60.24		96.95		400	20 /	30c	66%
averages - sleep:6.9

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Sunday Feb 1, 2009 #

Cycling warm up/down (Race bike) 40:16 [2] 14.6 km (21.8 kph)
slept:8.0

Easy biking towards Wim Vervoorts house.

Running warm up/down 13:01 [2] 2.2 km (5:55 / km)
shoes: VJ Twister

Warming up towards the start together with Michael Vanbaelen.

Orienteering race 1:03:32 [4] *** 9.2 km (6:54 / km) +200m 6:14 / km
spiked:20/30c shoes: VJ Twister

Regional orienteering event in Seraing (La Vecquée-nord).
My goal was to run at 80-85% of normal competitionspeed and to orienteer without mistakes.
But I wasn't strong today (physically) and made many many mistakes (10 different controls: lost more than 5 minutes in total).

Map (with routechoices)
Results
Splits

Running warm up/down 2:54 [2] 0.6 km (4:50 / km)
shoes: VJ Twister

Running back towards the competitioncentre.

Cycling tempo (Race bike) 30:52 [4] 14.6 km (28.4 kph)

Cycling back at home with Michael at high speed (because i wanted to watch the world championships cyclocross on tv). Very tough because of the wind.

C • hot 2

Saturday Jan 31, 2009 #

Cycling (Mountainbike) 1:26:30 [3] 25.0 km (17.3 kph) +200m
slept:5.0

Mountainbiking in Herentals (Witte bergen) with Gregory (including some intervalls).

Friday Jan 30, 2009 #

Alternative (Football) 30:00 [3] 3.0 km (10:00 / km)
slept:7.5 (rest day)

2x 15' football match at school.
I also planned an endurance training today, but i was too lazy in the afternoon and lack of time in the evening.

Thursday Jan 29, 2009 #

Strength 15:00 [1]
slept:7.5 (rest day)

Strength training at school: core stability.

Wednesday Jan 28, 2009 #

Cycling warm up/down (Normal bike) 9:55 [2] 3.0 km (18.2 kph)
slept:7.0

Warming up and cooling down: easy driving by bike towards (4'50) the club and back (5'05).
I was lucky today. After 5' biking someone of my club saw me and picked me up by car.

Running warm up/down 18:41 [3] 3.7 km (5:03 / km)
shoes: Mizuno Wave Precision 8

Warming up run on the road and 1 round on the track together with the other DAL-runners.

Afterwards we still did 5 minutes stretching and 10 minutes running drills.

Running intervals 5:29 [5] 2.0 km (2:45 / km)
shoes: Mizuno Wave Precision 8

Intervall: 2x 4x 250m
The goal for group 1 was to run each 250m in 41 seconds. Group1: Wouter, Lander, Juan and me.

My actual times:
1st series (250m): 40,3" - 41,0" - 40,9" - 41,2"
2nd series (250m): 41,5" - 40,4" - 42,2" - 41,8"

Running intervals (Recuperation part) 11:59 [2] 1.45 km (8:16 / km)
shoes: Mizuno Wave Precision 8

The recovery between the intervals was 150m jogging and 550m jogging between the series: 1'07 - 1'11 - 1'12 - 4'48 (550m) - 1'12 - 1'12 - 1'13.

Running warm up/down 21:36 [3] 3.7 km (5:50 / km)
shoes: Mizuno Wave Precision 8

Cooling down with the Dal-runners (the same route than the warmingup, but slower).

Strength 20:00 [1]
shoes: Mizuno Wave Precision 8

Core stability exercises in the clubhouse.

Tuesday Jan 27, 2009 #

Running warm up/down 22:27 [2] 3.7 km (6:04 / km)
slept:5.0 shoes: Mizuno Wave Precision 8

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

Running long 52:57 [3] 10.2 km (5:11 / km)
shoes: Mizuno Wave Precision 8

After the warming up the group did split up. I ran in the 1st group with Winston, Wouter P, Wouter V, Guido, Francy, Dirk, Wim, Juan and Greet.

Splittimes:
Round 1: 28'11 (4.8km): including warming up
Round 2: 22'35 (4.4km)
Round 3: 24'31 (4.8km)

Monday Jan 26, 2009 #

Note
slept:8.0 (rest day)

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