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Training Log Archive: Desmond

In the 7 days ending Apr 19, 2009:

activity

time

miles

Orienteering

3:44:57

17.15

(13:07)

27.6

(8:09)

530

34 /

70c

48%

Running

47:26

5.22

(9:05)

8.4

(5:39)

Alternative

15:00

Total

4:47:23

22.37

36.0

550

34 /

70c

48%

averages - sleep:16.6

1:53

0:00

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Sunday Apr 19, 2009 #

Running warm up/down 12:58 [3] 2.5 km (5:11 / km)
slept:1.5 (injured) shoes: VJ Twister

Warming up before my tiomila race.

Orienteering race 40:06 [4] *** 6.0 km (6:41 / km) +100m 6:10 / km
spiked:13/16c (injured) shoes: VJ Twister

Tiomila 2009 in Skane:
Legtime 8: 101th place. I started in 110th position and finsihed as 104th.
Team total: 92th place.

With 2 Belgian friends I ran tiomila with OK Skogshjortarna. Thomas (1st leg) started very good and finished in 28th position. Also Joost (2nd leg) ran a strong race, but he had a much longer forking than Thomas. That explains why he lost 30 places.
Also most of our Swedish clubmates ran decent races, so i could start in 110th position. I changed to a short leg (only 6km) because of my ankle, but i'm happy that i was still a member of the team. My running in the forest was much slower, because i had to be very carefull with my blue and swollen foot. I made 2 little mistakes in the beginning (control 2 and 3) and one bad route choice in the end.
In a normal situation, 35min would have been possible. But now i was satisfied with 40minutes. It was again a great experience and i really enjoyed the week in sweden with OKS.

Saturday Apr 18, 2009 #

Event: Tiomila 2009

Orienteering 28:46 [2] *** 4.0 km (7:12 / km)
spiked:4/4c slept:8.5 (injured) shoes: Mizuno Wave Precision 8

Training before tiomila on the official trainingsmap together with Joost (Thomas ran on his own).
We stayed mainly on the roads (because of my ankle) but also checked the forrest, to be better prepared for tiomila.
Ankle felt better than yesterday, running on the road was without much pain.

Afterwards we watched to the womens relay and cheered for the OKS womensteam. They finished in 77th position, very good!

Friday Apr 17, 2009 #

Running 9:54 [2] 1.7 km (5:49 / km) +20m 5:30 / km
slept:7.5 (injured) (rest day) shoes: Mizuno Wave Precision 8

I ran a short testrun on the street to see how my ankle (which is still swollen and blue) feels during running. I hoped for a better feeling, it wasn't a positive test.

C • ankle 1

Thursday Apr 16, 2009 #

Note
slept:8.5 (injured) (rest day)

Just walking a little bit in the parc and the city centre.

Wednesday Apr 15, 2009 #

Running warm up/down 7:40 [2] 1.2 km (6:23 / km)
slept:8.0 shoes: VJ Twister

Warming up towards the start with a lot of OKS runners (from the first team: Max, Erik, Gustav, Calle, Thomas and me) and even some of other clubs like Martin Ivarsson and Andreas Andersson (IFK Göteborg) and Per Andreasson (Skogsfalken).

Orienteering intervals 20:30 [4] **** 3.0 km (6:50 / km) +80m 6:02 / km
7c (injured) shoes: VJ Twister

Intervall training.
Normally we should run 6 heats with mass start and a little bit waiting and jogging between the heats.

Heat 1: 4'36 (3rd)
Rest: 2'49
Heat 2: 5'57 (7th)
Rest: 1'18
Heat 3: DNF

I twisted my ankle seriously in the 3rd heat. It's really swollen now and i'm unsure about tiomila. I hope i'll be a little bit recovered before sunday, so i can run with a taped ankle.

Tuesday Apr 14, 2009 #

Orienteering long 1:38:06 [3] **** 10.0 km (9:49 / km) +200m 8:55 / km
24c slept:75.0 shoes: VJ Twister

OKS training: Hjortgarden.
I ran most of the time together with Thomas vdK, but we also split up to take some controls (8) individual.

C • Belgare 1, 2 of 3? 7

Alternative (Swimming) 15:00 [1]

I had been in the water for more than 2 houres, but i count it only as 15min training.

Monday Apr 13, 2009 #

Running warm up/down 10:08 [2] 1.8 km (5:38 / km)
slept:7.0 shoes: VJ Twister

Warming up towards the start and some running drills.

Orienteering race 37:29 [5] ***** 4.6 km (8:09 / km) +150m 7:00 / km
spiked:17/19c shoes: VJ Twister

Vikingaträffen 2009 in Trollhättan
30th place H21.

I made a big mistake towards the 5th control (lost more than 4min). Afterwards I ran with Jimmy Birklin, Klas Dalberg (winner) and Martin Larson untill the finish. Ofcourse i coulndt run and read the map at the same speed on my own. Physically i felt strong today.

Results: http://www.obasen.nu/winsplits/online/sv/default.a...

Running warm up/down 6:46 [2] 1.2 km (5:38 / km)
shoes: Mizuno Wave Precision 8

Cooling down with Joost and Thomas.

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