Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Mar 8, 2009:

activity

time

miles

Running

4:24:07

29.07

(9:05)

46.78

(5:39)

Orienteering

28:06

2.73

(10:17)

4.4

(6:23)

30 /

34c

88%

Alternative

20:00

Total

5:12:13

31.8

51.18

30 /

34c

88%

averages - sleep:6.9 weight:65.5kg

1:18

0:00

» now

Sunday Mar 8, 2009 #

Running 59:54 [3] 11.03 km (5:26 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

Easy training together with Winston.
My knee was painfull, so probably i'll rest tomorrow again.

Winston went training this morning (2 trainings at 1 day to prepare for Springcup), but i stayed at home. This afternoon i'll run again at the Trol-clubparty.
I'm feeling better today, but not 100% recovered already.

Orienteering race 28:06 [5] **** 4.4 km (6:23 / km) +30m 6:11 / km
spiked:30/34c shoes: VJ Integrator

Trol-race at Bloso-centre in Herentals.

The first part was 'bingo OL', i had punch 11 controls before i had 4 in a row. Most of the runners left the bingo-area faster than me.
The normal orienteering part and the labyrint OL went fine. At control 20, i was in the lead with Tomas Henriksson and Donald van Boven. But towards control 21, i made a big mistake (2min). The rest of the race i ran together with Frank Buytaert, untill i made again a mistake at control 31.

Results H21:
1. Donald van Boven 26'32
(2. Ken Peeters 27'26 (but DSQ))
3. Frank Buytaert 27'34
4. Desmond Franssen 28'06
(5. Winston Franssen 28'10 (DSQ))
6. Thomas van der Kleij 28'30
...

Tom Vervoort (who had a shorter course) won the all-classes-race.

Map
Results
Photos

Running warm up/down 7:53 [2] 1.3 km (6:04 / km) +20m 5:38 / km
shoes: VJ Integrator

Cooling down with Winston, Ken, Thomas vdK and Tomas H.

Running warm up/down 19:38 [1] 2.0 km (9:49 / km)
shoes: VJ Integrator

Taking controls out of the forrest with Thomas, Winston and Bram.

Friday Mar 6, 2009 #

Note
slept:7.0 (rest day)

No training today, i'm still sick.

Thursday Mar 5, 2009 #

Note
slept:6.5 (rest day)

Today i had a bad feeling (started to feel sick). I hope the situation will be better tomorrow, but my brother had fever on monday and tuesday..

Wednesday Mar 4, 2009 #

Running warm up/down 20:41 [3] 3.7 km (5:35 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

Warming up: 1 round on the track and afterwards the traditional warming up round.

Running 37:47 [3] 6.6 km (5:43 / km)
shoes: Mizuno Wave Precision 8

Steeple training with Francy, Lander, Maarten, Tom and Toon:
Running laps at an easy speed. Each 400m we had to cross (jump) the steeple-obstacle.
The last 15 minutes were cooling down (running without jumping).

C • waterbak 2

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

Shot put (Kogelstoten).

Tuesday Mar 3, 2009 #

Running warm up/down 23:57 [2] 3.7 km (6:28 / km)
slept:6.0 shoes: Mizuno Wave Precision 8

Very easy 3/4 warming up round with the whole Dal-group.

Running long 51:17 [3] 10.3 km (4:59 / km)
shoes: Mizuno Wave Precision 8

After the warming, we did split up. I ran in group 1 together with Guido, Lieven, Christophe, Wim and Dirk

Splittimes:
Round 1: 29'50 (4.8km): including the slow warming up
Round 2: 22'01 (4.4km)
Round 3: 23'22 (4.8km)

Monday Mar 2, 2009 #

Running 43:00 [3] 8.15 km (5:17 / km)
slept:7.0 weight:65.5kg shoes: Mizuno Wave Precision 8

Normally i planned to rest today, but the weather was very nice.. so i prefered a short training.
My knee is still painfull (since 2 weeks), maybe i should better rest a few days.

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