Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending May 25, 2009:

activity

time

miles

Orienteering

4:08:50

23.12

(10:46)

37.2

(6:41)

605

Running

1:51:27

12.09

(9:13)

19.45

(5:44)

Cycling

1:20:26

18.14

(13.5/h)

29.2

(21.8/h)

Total

7:20:43

53.34

(8:16)

85.85

(5:08)

625

averages - sleep:6.3

3:23

0:00

» now

Sunday May 24, 2009 #

Orienteering race 20:49 [5] *** 3.5 km (5:57 / km) +80m 5:20 / km
slept:4.0 shoes: VJ Supra spike

Race 5: Short easy night
2nd place (90 participants)

Orienteering race 51:58 [4] *** 6.6 km (7:52 / km) +105m 7:18 / km
shoes: VJ Supra spike

Race 6: Long difficult night (but it was daylight alread)
13th place (57 participants)

Results: http://www.24h-ol.de/index.php/de/ergebnis

Cycling (Race bike) 40:56 [1] 14.6 km (21.4 kph)

Cycling back at home together with Winston.

Saturday May 23, 2009 #

Orienteering race 52:43 [5] *** 8.4 km (6:17 / km) +155m 5:45 / km
slept:6.0 shoes: VJ Supra spike

Race 1: Long difficult day
4th place (50 participants)

Map 24h race

My best race of the weekend. I ran together with Wieland Kundisch (performed also strong in Regensburg) and Ed Nash ofr 50% of the race. I beat strong runners like Anders Axling, Sören Riechers, Christoph Brandt, Axel Fischer and Roman Schulte-Zurhausen.

Orienteering race 39:57 [5] *** 7.0 km (5:42 / km) +120m 5:15 / km
shoes: VJ Supra spike

Race 2: Long easy day
9th place (131 participants)

Orienteering race 31:24 [5] *** 5.3 km (5:55 / km) +70m 5:33 / km
shoes: VJ Supra spike

Race 3: Short difficult day
4th place (141 participants)

Orienteering race 51:59 [4] *** 6.4 km (8:07 / km) +75m 7:40 / km
shoes: VJ Supra spike

Race 4: Long easy Night
17th place (89 participants)

Running warm up/down 27:40 [2] 4.0 km (6:55 / km)

Total warm up and cool down:
6'07 - 3'30 - 6'15 - 5'58 - 5'50

Friday May 22, 2009 #

Event: Thüringer 24h OL (24 hours relay)

Event: 3 Daagse van Brabant

Cycling (Race bike) 39:30 [1] 14.6 km (22.2 kph)
slept:9.0

Cycling towards the house of Wim Vervoort. Afterwards travelling to Germany.

Thursday May 21, 2009 #

Note
(rest day)

Restday because of my knee. Tomorrow we'll travel to Germany for orienteering (24h race).

Wednesday May 20, 2009 #

Running warm up/down 17:25 [3] 3.1 km (5:37 / km)
slept:5.0 shoes: Mizuno Wave Precision 8

Warming up before the intervall training (around the castle) with DAL.

Afterwards:
+ 5 minutes streching

Note

I stopped my training after the warming up. My knee was even more irritating today. I need some days rest before the 24h race in Germany on saturday and sunday.

Tuesday May 19, 2009 #

Running warm up/down 29:59 [2] 5.1 km (5:53 / km)
slept:7.0 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group. Again a lot of runners were present: 42!

Running intervals 7:20 [5] 2.05 km (3:35 / km) +20m 3:25 / km
shoes: Mizuno wave precision 9

We always run 2km in the sanddunes at a higher speed. Today i ran fullspeed, mostly in the lead with Wim and Lieven close behind me. I took the wrong way twice, so i even lost 10".

Running long 29:03 [3] 5.2 km (5:35 / km)
shoes: Mizuno wave precision 9

After the fast part, we continued our endurance run. We prefered an alternative and shorter round through the forest.