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Training Log Archive: Desmond

In the 7 days ending May 31, 2009:

activity

time

miles

Running

2:45:18

17.24

(9:35)

27.75

(5:57)

Alternative

45:00

Orienteering

38:33

3.85

(10:00)

6.2

(6:13)

21 /

26c

80%

Cycling

33:32

8.39

(15.0/h)

13.5

(24.2/h)

Total

4:42:23

29.48

47.45

21 /

26c

80%

averages - sleep:7.3

1:16

0:00

» now

Sunday May 31, 2009 #

Running warm up/down 12:09 [2] 2.0 km (6:05 / km)
slept:8.0 shoes: Mizuno Wave Precision 8

Warm up before the race.

Orienteering race 38:33 [5] *** 6.2 km (6:13 / km)
spiked:21/26c shoes: Mizuno Wave Precision 8

Flemish champs relay
Result: 5th place as 1st leg runner
Team: DSQ

Technically it wasn't a good race (lost 5 minutes in total). Already towards the 1st control i lost 30seconds. Then i pushed hard and at the 6th control, i was in the lead again right behind Wouter Leeuws and Pieter Hendrickx. But then Pieter and me made a big mistake (3') and lost many places. In the end i finished in 5th position together with Wouter Foppen. (1st Wouter Leeuws, 2nd Pieter Hendrickx, 3rd Yannick Michiels and 4th Gunther Deferme).

Map and routechoices:
Part 1
Part 2
Results

Running warm up/down 12:55 [2] 2.1 km (6:09 / km)
shoes: Mizuno Wave Precision 8

Cooling down in the forest.

Saturday May 30, 2009 #

Cycling (Race bike) 33:32 [1] 13.5 km (24.2 kph)
(injured)

Cycling to Zoersel and back at home.

Note

Again an irritating pain in my right knee (bursitis). I had this problem also 2 months ago. After the weekend (probably on tuesday) i'll go to the doctor and ask for a cortizone injection again..

Friday May 29, 2009 #

Alternative (Football) 20:00 [1]
slept:6.5 (rest day)

Indoor football with the students.

Thursday May 28, 2009 #

Alternative (Football) 25:00 [2]
slept:7.5 (rest day)

Rest day.
I only played football at school with the students (sportsday).

I also scanned something: Map 24h race

Wednesday May 27, 2009 #

Running warm up/down 18:14 [2] 3.1 km (5:53 / km)
slept:7.5 shoes: Mizuno wave precision 9

Warming up around the castle with the DAL runners.

+ 5' stretching
+ 10' running drills

Running intervals 11:30 [5] 3.6 km (3:12 / km)
shoes: Mizuno wave precision 9

3x 800m + 400m

1st: 2'39 - 1'13
2nd: 2'35 - 1'14
3rd: 2'36 - 1'13

My legs were still tired and sore, so i ran only series instead of 4. Wouter ran in the lead (and the wind) whole the time. Also Niels and Tom joined group 1.

Running intervals (Recuperation part) 21:17 [2] 2.2 km (9:40 / km)
shoes: Mizuno wave precision 9

After every 800m we only had 200m jogging-rest (1'30). Then we ran 400m fast again, followed by 800m easy jogging (6'15).

Running warm up/down 25:58 [2] 4.1 km (6:20 / km)
shoes: Mizuno wave precision 9

1km on the track + around the castle.

Tuesday May 26, 2009 #

Running warm up/down 31:53 [2] 5.1 km (6:15 / km)
slept:7.0 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group.

Running tempo 9:52 [3] 2.05 km (4:49 / km) +20m 4:35 / km
shoes: Mizuno wave precision 9

We always run 2km in the sanddunes at a higher speed. Today i ran it very easy, because of the tough weekend.

Running 21:30 [2] 3.5 km (6:09 / km)
shoes: Mizuno wave precision 9

I took the short way back to the clubhouse at a very easy speed again. It was a good recuperation training (i needed it for my sore calves).

Monday May 25, 2009 #

Note
slept:7.0 (rest day)

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