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Training Log Archive: Desmond

In the 7 days ending Mar 15, 2009:

activity

time

miles

Running

3:31:42

23.55

(8:59)

37.9

(5:35)

Alternative

45:00

Orienteering

39:55

4.41

(9:03)

7.1

(5:37)

19 /

27c

70%

Cycling

37:27

8.33

(13.3/h)

13.4

(21.5/h)

Total

5:34:04

36.29

58.4

19 /

27c

70%

averages - sleep:8.3 weight:63.8kg

1:52

0:00

» now

Sunday Mar 15, 2009 #

Running warm up/down 16:33 [3] 3.0 km (5:31 / km)
slept:9.0 shoes: VJ Integrator

Warming up towards the start and some exercises + sprints at the start area.

Orienteering race 39:55 [5] *** 7.1 km (5:37 / km)
spiked:19/27c shoes: VJ Integrator

National event middle distance in Weelde. 8th spot H21E.

The terrain and the coursesetting were fast, but nice. Physically i had a good day, nice feeling. But technically, I made many mistakes. In total: 8 different mistakes (lost 3'35), that's really bad on such an easy map!
In the middle of the race, I catched up Gert Claes. From control 16 untill 20, he was running in front of me at a very high speed (all controls faster than 5min/km).
It would have been possible to finish 2nd, only Fabien was outstanding..

Weelde map (with my routechoices)
(control 13 and 21 weren't at the correct place)

Running warm up/down 6:55 [2] 1.1 km (6:17 / km)
shoes: VJ Integrator

Cooling down together with Jeroen vdK, Gert Claes and Wannes Hendrickx.

Saturday Mar 14, 2009 #

Running 24:58 [3] 4.7 km (5:19 / km)
slept:9.0 weight:63.8kg shoes: Mizuno Wave Precision 8

A short run with 2 sprints, because of the competition tomorrow.
The breathing still causes problems, when i push harder. Also the knee was irritating again. Despite these problems, I'm still motivated to run a good race tomorrow. I prefer shorter races (like middle distance) in a fast terrain...

Friday Mar 13, 2009 #

Alternative (Basketball + football) 25:00 [3]
slept:8.0

At school (15h00): 15min 3-3 basketgame and afterwards 10min 3-3 footballmatch.

Cycling warm up/down 37:27 [2] 13.4 km (21.5 kph)

Cycling towards the training: 18'24
Cycling afterwards: 19'03

Running warm up/down 20:53 [3] 3.7 km (5:39 / km)
shoes: Mizuno Wave Precision 8

One round on the track, followed by the traditional warming up round.
Afterwards:
5' stretching
10' running drills

Running 28:52 [3] 5.0 km (5:46 / km)
shoes: Mizuno Wave Precision 8

Easy running on the track, no intervall training for me.

Note

My knee: is still painfull, specially when i'm cycling or running.
Sick: i'm not sick anymore, but i still have some problems with breathing (astma) since last week.

Thursday Mar 12, 2009 #

Note
slept:7.5 (rest day)

Wednesday Mar 11, 2009 #

Running warm up/down 19:25 [3] 3.7 km (5:15 / km)
slept:7.5 shoes: Mizuno Wave Precision 8

Warming up: 1 round on the track and the traditional warmingup-tour.

+ 5 minutes stretching
+ 10 minutes running drills

Running intervals 7:42 [5] 2.4 km (3:12 / km)
shoes: Mizuno Wave Precision 8

ACHL's toprunner Tom van Rooy (4th at the Belgian champs cross country short distance in Oostende) is still having his restperiod. So our runners also have their restperiod right now.
I have done a short intervall training together with Tom VG. and Maarten. I took the lead every round.

My actual times:
1200m: 4'04
800m: 2'32
400m: 1'06

Running intervals (Recuperation part) 7:11 [2] 0.8 km (8:59 / km)
shoes: Mizuno Wave Precision 8

Recuperation part: 400m slow jogging: 3'32 - 3'39

Running warm up/down 15:30 [3] 2.6 km (5:58 / km)
shoes: Mizuno Wave Precision 8

Cooling down with Tom, Maarten, Greet and Francy.

Alternative (Long jump) 20:00 [2]
shoes: Mizuno Wave Precision 8

Long jumping (including some sprints).

Tuesday Mar 10, 2009 #

Running warm up/down 25:07 [2] 3.7 km (6:47 / km)
slept:8.0 shoes: Mizuno Wave Precision 8

Very slow warming up with the whole DAL-group. I think it was the slowest warming up ever.

Running long 38:36 [3] 7.2 km (5:22 / km)
shoes: Mizuno Wave Precision 8

I ran only 2.5 rounds instead of three together with Greet, Wouter V and Winston.

Splittimes:
Round 1: 30'57 (4.8km): including warming up
Round 2: 22'58 (4.4km)
Round 2.5: 9'47 (1.7km)

Monday Mar 9, 2009 #

Note
slept:9.0 (rest day)

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