Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Feb 8, 2009:

activity

time

miles

Running

4:02:57

27.94

(8:42)

44.97

(5:24)

Cycling

39:03

8.33

(12.8/h)

13.4

(20.6/h)

Total

4:42:00

36.27

(7:47)

58.37

(4:50)

averages - sleep:7.4

1:29

0:00

» now

Sunday Feb 8, 2009 #

Running warm up/down 17:42 [3] 3.0 km (5:54 / km)
slept:8.5 shoes: Mizuno Wave Precision 8

Warming up before the cross country race in Herentals (together with Arno Dusart and Ranec Cools). Including some accelerations and walking.

Running race 11:21 [5] 3.27 km (3:28 / km)
shoes: Kalenji spikes

District champs cross country in Herentals (short distance).
16th spot (33 participants).
The terrain was even more muddy than 3 weeks ago (but the wind wasn't that tough today). The short distance race suited me better compared to the long distance. Also in orienteering I can make the same conclusion.

Results

C • nice result Desse! 3

Running warm up/down 15:27 [2] 2.8 km (5:31 / km)
shoes: Mizuno Wave Precision 8

Cooling down with Lander Sels and Thomas van der Kleij (Joost and Thomas were present as spectators. They participated at the Karimhoc earlier that day).

Saturday Feb 7, 2009 #

Running 21:36 [3] 4.0 km (5:24 / km)
slept:8.0 shoes: Mizuno Wave Precision 8

My last short run (with 2 accelerations) before the district champs cross country (tomorrow).

C • good luck... 1

Friday Feb 6, 2009 #

Cycling warm up/down 39:03 [2] 13.4 km (20.6 kph)
slept:6.5

Warming up and cooling down: fast driving by bike towards (16'23) the club and easy driving back (22'40) together with Winston.

Running warm up/down 19:26 [3] 3.7 km (5:15 / km)
shoes: Mizuno Wave Precision 8

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

Afterwards: 5min stretching and 10min running drills.

Running 31:04 [3] 5.7 km (5:27 / km)
shoes: Mizuno Wave Precision 8

Running on the track with Wouter. We also accelerated 5 times during 30 meters.

Thursday Feb 5, 2009 #

Note
slept:7.5 (rest day)

I'm still tired. I hope that this situation will improve before sunday.

Wednesday Feb 4, 2009 #

Running warm up/down 18:47 [3] 3.7 km (5:05 / km)
slept:7.0 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 8:39 [5] 2.8 km (3:05 / km)
shoes: Mizuno Wave Precision 8

Intervall: 2x (3x 400m + 1x 200m)
The normal schedule was 2x 3x 400m, but i prefered the shorter distance because i was too tired. The goal for group 1 was to run each 400m in 1'15. Group1: Wouter, Lander and me.

My actual times:
1st series (400m): 1'13" - 1'15" - 1'16" - 36,4" (200m)
2nd series (400m): 1'13" - 1'14" - 1'15" - 37.0" (200m)

Running (Recuperation part) 17:54 [2] 1.8 km (9:57 / km)
shoes: Mizuno Wave Precision 8

The recovery between the intervals was 200m jogging + waiting and 400m jogging between the series: 1'49 - 1'45 - 1'57 - 4'46 (400m) - 1'57 - 1'52 - 2'00 - 1'38.

Running warm up/down 19:56 [3] 3.6 km (5:32 / km)
shoes: Mizuno Wave Precision 8

Cooling down with the Dal-runners (no round on the track, but some extra meters on the road).

Tuesday Feb 3, 2009 #

Running warm up/down 23:34 [2] 3.7 km (6:22 / km)
slept:6.0 shoes: Mizuno Wave Precision 8

Training on the road with the athletics club (DAL). Warming up: 3/4 round running with the whole group (+-20 runners).
Very easy pace because of the weather (snow).

Running long 37:31 [3] 6.9 km (5:26 / km)
shoes: Mizuno Wave Precision 8

After the warming up the group did split up. I ran in the 1st group.

Splittimes:
Round 1: 29'22 (4.8km): including warming up
Round 2: 21'41 (4.1km): we took a shortcut
Round 2.5: 10'01 (1.7km)

Monday Feb 2, 2009 #

Note
slept:8.0 (rest day)

My left knee (patella) is irritated since a few days, so i took an extra rest day.

On sunday I'll run the district champs cross country: Startlist

« Earlier | Later »