Training Log Archive: Desmond

Warming up: 12'20 (2.2km)
Cooling down: 5'00 (0.8km) together with Jeroen Hoekx.

Belgian championships relay - Pijnven Noord
Result: 4th place with team (10th spot of all runners, all legs, individual)
Results: http://www.olomega.be/news/print.php?id=1251891796

My start was okay, at control 5 Jeroen Hoekx overtook me (maybe because i had longer forking). We ran at the same speed together (sometimes we split up) untill control 18. Also Winston was with us at that moment.
Towards control 20 i made a first big mistake and i ran away in the wrong direction (lost 1' here). I saw Bart Delobel (the leader) running before me, so i started to run faster, but didn't read my map correctly anymore.

After the spectatorscontrol i started to push harder to catch up Jeroen again. I saw him again, but i made again a mistake at control 23. Here Winston and Geert Simkens overtook me (lost 1 minute).

Towards control 25 i follow them to the wrong control and i lose again 30sec. Afterwards i pushed really hard to close the gap with Geert.

Physically i'm very satisfied with my performance, but it's a pitty that i make those mistakes (3'30 in total). Otherwise i could sent Frank into the forest in the leading group. Next year we'll get a medal!

8h45: Sint-Antonius - Hoogstraten: 53'38 (23km)
18h30: Hoogstraten - Malle Atheltics track: 42'08 (16km)

I didn't participate at the training (10x 150m) today, i was there only as coach. I joined the cooling down at the end of the training. I ran a long cooling down with Wouter.

11h00: Sint-Antonius - Hoogstraten: 55'23
16h30: Hoogstraten - Sint-Antonius: 62'18

I tried to bike at an easy speed today, to give my legs some rest. On my way back home, it was a fight against the wind.

6h50: Sint-Antonius - Hoogstraten: 50'50 (23km)
10h30: Hoogstraten - Sint-Antoinius: 56'03 (23km)

A short day at work on wednesday ;-).

Warming up: 1 round on the track and aroud the castle with the DAL group.

+ 10 min stretching
+ 10 min running drills

A lot of long distance runners were present, between 20 and 30, i guess.

4* 600m (with rest: 200m jogging) + 4* 400m (als with rest: 200m jogging)

The normal plan was to run 8* 600m in 1'57 each. But because of sunday, i wanted to take it more easy. I took the lead the first 300m every time, so the others could make profit of that (no wind). The 2nd part i ran more slowly.
But my calves felt sore, so i decided to run only 400m instead of 600m the 2nd half of the training.

Splittimes:
600m: 1'59 - 1'59 - 2'00 - 1'59
400m: 1'19 - 1'19 - 1'19 - 1'20

Rest between intervals: 200m jogging:
1'32 - 1'35 - 1'36 - 1'39 - 2'06 - 2'12 - 2'23

Cooling down: with the group aorund the castle at an easy speed.

Warming up with the whole DAL-group

Tempo run in the hills at relaxed pace.

The traditional long tour, but we (Wouter V, Wouter P, Niels, Lieven and me) took a shortcut at the end. The others (Guido, Dirk, Wim and Lanse) ran 10minutes longer than us.