Training Log Archive: DesmondIn the 7 days ending Jun 28, 2009:
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Sunday Jun 28, 2009 #
Cycling long (Mountainbiking) 2:19:36 [2] 33.6 km (14.4 kph) +400m
slept:7.0
Greg and me drove by MTB in the morning, partly on the track of the national championship (road)cycling. Afterwards we looked as spectators to Tom Boonen and the other Belgian pro-cyclers.
Saturday Jun 27, 2009 #
Note
Alternative race (Kayaking) 22:15 [5] ** 3.0 km (7:25 / km)
spiked:5/5c slept:8.5 shoes: Mizuno Wave Precision 8
Result: 1st place
The first part of the race was kayak-orienteering with 2 persons. I was in a team together with Stijn Slegers. He 's very strong in kayaking and we won the first part more than 4 minutes ahead of the 2nd team.
Orienteering race 52:29 [5] ** 10.0 km (5:15 / km) +80m 5:03 / km
spiked:18/20c shoes: Mizuno Wave Precision 8
The 2nd part of the race was an orienteering course with 2 persons and you were allowed to use only 1 bike. I ran 2/3 of the distance and biked the other part. You had to stay on the roads whole the race, but even now it was still technical. I lost time at 2 controls (1'30 in total, i think).
Results:http://www.trol.be/trolresultaten/200906271.html#H...
Friday Jun 26, 2009 #
Cycling 1:40:26 [2] 43.0 km (25.7 kph)
slept:6.5
16h30: Cycling: Hoogstraten - Zoersel: 45'30 (20km)
Running warm up/down 4:10 [2] 0.7 km (5:57 / km)
shoes: Icebug Spirit olx
Orienteering race 41:15 [5] *** 6.5 km (6:21 / km)
spiked:15/18c shoes: Icebug Spirit olx
Result: 2nd place
It was a competitions in teams with 2 persons and i ran together with Winston. You received a map with 30 controls, which you had to divide. There were also 5 extra controls and both of us had to punch these extra control. The most difficult is to finish at the same time (the time of the last one, is important).
Winston and me succeeded finishing together, the difference was only 30 seconds. But we both made too many little mistakes to win the race. Congratulations to Bruno and Ken.
Results; http://hamok.be/resultaten/200906261.html#Finse%20...
Thursday Jun 25, 2009 #
Cycling (Race bike) 1:44:23 [2] 46.0 km (26.4 kph)
slept:6.5 (rest day)
16h30: cycling back home: 47'57
Wednesday Jun 24, 2009 #
Cycling (Race bike) 1:48:24 [2] 46.0 km (25.5 kph)
slept:6.5
At 12h15: Cycling back home: 51'10
Running warm up/down 17:40 [2] 3.1 km (5:42 / km)
shoes: Mizuno wave precision 9
+ 10 minutes stretching
+ 10 minutes running drills
Running intervals 8:24 [5] 3.0 km (2:48 / km)
shoes: Mizuno wave precision 9
1st serie: 34" - 36" - 34" - 34" - 34"
2nd serie: 33" - 33" - 33" - 33" - 34"
3rd serie: 32" - 35" - 33" - 33" - 33"
I ran together with Francy and Greet, because the other runners were absent. We run against the wind every time.
Running intervals (Recuperation part) 34:37 [2] 3.75 km (9:14 / km)
shoes: Mizuno wave precision 9
Long rest after 5 intervals: 600m (7'00): including walking and drinking.
Running warm up/down 13:42 [2] 2.5 km (5:29 / km)
shoes: Mizuno wave precision 9
+ 15 minutes stretchin (a long session)
Tuesday Jun 23, 2009 #
Cycling (Race bike) 54:36 [2] 23.0 km (25.3 kph)
slept:6.0 (injured)
Since a few days my knee is irritating again. Today it felt even worser..
Cycling 53:00 [1] 17.5 km (19.8 kph)
At 15h30: cycling with the students towards Oostmalle-centre: 8'00 (2.5km)
Cycling (Race bike) 21:10 [2] 9.2 km (26.1 kph)
Running warm up/down 30:07 [2] 5.1 km (5:54 / km)
shoes: Mizuno wave precision 9
Running tempo 9:43 [4] 2.05 km (4:44 / km) +20m 4:31 / km
shoes: Mizuno wave precision 9
Running long 35:05 [3] 6.2 km (5:40 / km)
shoes: Mizuno wave precision 9
Monday Jun 22, 2009 #
Note
slept:7.0 (rest day)