Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Jun 7, 2009:

activity

time

miles

Running

3:45:45

25.66

(8:48)

41.3

(5:28)

Cycling

1:08:12

12.74

(11.2/h)

20.5

(18.0/h)

Orienteering

16:33

1.09

(15:08)

1.76

(9:24)

9 /

10c

90%

Total

5:10:30

39.49

(7:52)

63.56

(4:53)

9 /

10c

90%

[1-5]

4:35:30

averages - sleep:7.6 weight:65.9kg

1:16

0:00

» now

Sunday Jun 7, 2009 #

Cycling 35:00 [0] 9.0 km (15.4 kph)
slept:8.0 (injured)

Cycling towards the forest (alone) and back (together with Winston while he was running)

Orienteering 16:33 [2] *** 1.76 km (9:24 / km)
spiked:9/10c shoes: Mizuno Wave Precision 8

Hanging out controls in Vriesel

Note

Today Winston and me didn't participate at the national event, despite our registration. I'm still injured and Winston had problems finding transport to travel to the competition, so we stayed at home.
I prepared a training for him in Vriesel (it was a good opportunity to correct the map for the regional event in August).

The concept of the training:
- Winston started with a 4km warming up towards the map.
- 3x loops O-intervals. He started with 1200m just running at high speed. When he was getting tired (1200m - 4'20), he arrived at the start and received his map. Next he had to finish his orienteering course (2000m - 12'00) as acurate as possible (despite being tired).
- cooling down: another 4km
In total he ran 18km today, a nice alternative for the national event.

Map training loop3
Photos + Movie

Saturday Jun 6, 2009 #

Note
slept:9.0 (injured) (rest day)

Friday Jun 5, 2009 #

Note
slept:7.0 (injured) (rest day)

Thursday Jun 4, 2009 #

Cycling (Normal bike) 33:12 [1] 11.5 km (20.8 kph)
slept:7.0 (injured) (rest day)

Biking towards the doctor and bike at home.

Note

I got a new cortisone injection in my knee. Now i have to stop training for 4 days. So probably i won't run the 3rd national event on sunday.

Wednesday Jun 3, 2009 #

Running warm up/down 18:07 [3] 3.1 km (5:51 / km)
slept:7.5 (injured) shoes: Mizuno wave precision 9

Warming up: 1 round on track and around the castle with the DAL runners.

+ 5' stretching
+ 10' running drills

Running intervals 18:12 [5] 5.6 km (3:15 / km)
shoes: Mizuno wave precision 9

7x 800m:
2'39 - 2'37 - 2'35 - 2'35 - 2'35 - 2'35 - 2'36

The normal plan was 3x 3x 800m in 2'36 each time. I skipped the last 2 intervals because of my knee and tiredness. Also the wind made it very tough and it was only Wouter and me who ran in the lead each 400m.

Running intervals (Recuperation part) 24:35 [2] 2.6 km (9:27 / km)
shoes: Mizuno wave precision 9

Between the intervals a short rest of 200m (1'50) and after 3 intervals a long rest (800m - 7'30)

Running warm up/down 15:43 [2] 2.7 km (5:49 / km)
shoes: Mizuno wave precision 9

Around the castle with Wouter.

Tuesday Jun 2, 2009 #

Running warm up/down 30:28 [2] 5.1 km (5:58 / km)
slept:6.5 (injured) shoes: Mizuno wave precision 9

Warming up with the whole DAL-group.

Running tempo 9:04 [4] 2.05 km (4:25 / km) +20m 4:13 / km
shoes: Mizuno wave precision 9

We always run 2km in the sanddunes at a higher speed. Today i ran it rather at a relaxed speed.
I didn't feel strong at all. I had breathing problems (astma) because of hayfever (allergy to pollen).

Running long 34:42 [3] 6.5 km (5:20 / km)
shoes: Mizuno wave precision 9

We continued the long training with 8 persons and run in the forest whole the time.

Monday Jun 1, 2009 #

Running long 1:14:54 [3] 13.65 km (5:29 / km)
slept:8.5 weight:65.9kg shoes: Mizuno wave precision 9

An endurance run in Zoerselbos together with Winston. It was really warm because of the sun.

Note
(injured)

My knee is still irritating, i phone for an appointment with the doctor tomorrow. I'm afraid that i can't visit him before thursday.

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