Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Sep 20, 2009:

activity

time

miles

Cycling

4:15:40

65.87

(15.5/h)

106.0

(24.9/h)

Running

3:28:53

23.3

(8:58)

37.5

(5:34)

Orienteering

1:12:56

7.15

(10:12)

11.5

(6:21)

45 /

48c

93%

Strength

15:00

Total

9:12:29

96.31

155.0

45 /

48c

93%

averages - sleep:7.7

3:41

0:00

» now

Sunday Sep 20, 2009 #

Running warm up/down 5:31 [2] 1.0 km (5:31 / km)
slept:8.0 shoes: Icebug Spirit olx

Warming up before the race (towards the start and some extra sprints).

Orienteering race 55:50 [4] *** 8.0 km (6:59 / km)
spiked:24/27c shoes: Icebug Spirit olx

Regional event: Molenheide-Poppel
Class: course 8 (long special)
Result: 1st (http://olomega.be/resultaten/20090920.HTM#8)

It was a a special race: parts totally white, without black, following the line,... I ran it at an easy speed, but despite the slow pace i still made mistakes at controls 3, 5 and 11 (3' in total).

Running warm up/down 2:29 [2] 0.5 km (4:58 / km)
shoes: Icebug Spirit olx

From finish to competition centre.

Saturday Sep 19, 2009 #

Running warm up/down 15:13 [3] 2.8 km (5:26 / km)
slept:9.0 shoes: Mizuno wave precision 9

Warming up towards the start at 'Gemeentepark Zoersel'

Orienteering 17:06 [4] *** 3.5 km (4:53 / km)
spiked:21/21c shoes: Mizuno wave precision 9

Orienteering training in Gemeentepark Zoersel: i ran the course 1B (the second part from course 1) from the regional event Gemeentepark Zoersel - Vriesel at 23/08/2009.

I ran rather relaxed without pushing hard and i was only 30 seconds slower than winner Andis Laveikis (16'33) a month ago. Ofcourse i know this map by heart and the others were already tired because of the first part of the race.

Splits 23/08/2009: http://www.trol.be/trolresultaten/20090823/graf.ht...

Running warm up/down 13:09 [3] 2.4 km (5:29 / km)
shoes: Mizuno wave precision 9

Running back home.

Friday Sep 18, 2009 #

Cycling 1:45:52 [2] 46.0 km (26.1 kph)
slept:7.5

8h45: SintAntonius - Hoogstraten: 54'50
16h30: Hoogstraten - SintAntonius: 51'02

Running warm up/down 20:29 [2] 3.2 km (6:24 / km)
shoes: Mizuno wave precision 9

Warming up: 1 round on the track and around the castle with the whole group.

+ 10min stretching
+ 10min running drills

Running intervals 14:23 [4] 4.0 km (3:36 / km)
shoes: Mizuno wave precision 9

4 * 1000m. goal: 3'45 each time.

Since this week all competitionrunners have 3 restweeks. So we take it easy at the training, no high intensity.

Group 1: Wiston, Lieven, Maarten, Jonas and me.
Actual times: 3'44 - 3'40 - 3'44 - 3'15

The last one Lieven pushed harder and i followed him. I felt strong whole the time, but that's logical because of the easy training.

Running intervals (Recuperation part) 12:42 [2] 1.8 km (7:03 / km)
shoes: Mizuno wave precision 9

Recuperation: 600m:
4'08 - 4'22 - 4'11

Running warm up/down 11:35 [2] 2.0 km (5:48 / km)
shoes: Mizuno wave precision 9

Cooling down: 5 rounds on the track with Whoopy, Winston, Dirk, Jonas, Lieven and Lander.

Thursday Sep 17, 2009 #

Note
slept:7.0 (rest day)

Wednesday Sep 16, 2009 #

Cycling 1:50:38 [2] 46.0 km (24.9 kph)
slept:7.0

6h45: SintAntonius - Hoogstraten: 59'16
11h00: Hoogstraten - SintAntonius: 51'22

Cycling 39:10 [1] 14.0 km (21.4 kph)

18h15: Cycling towards the training: 16'58
20h45: Cycling back home: 22'12

Running warm up/down 14:12 [2] 2.5 km (5:41 / km)
shoes: Mizuno wave precision 9

I arrived a little bit too late at the training, so i ran in the opposite direction untill i met the group.

+ 10min stretching
+ 10min running drills

Running intervals 25:38 [4] 4.8 km (5:20 / km)
shoes: Mizuno wave precision 9

Each round (400m) on the track we ran 100m faster (no sprint, rather relaxed). In the middle of this acceleration we had to pass the steeple obstacle (without the wather).

Running warm up/down 17:11 [2] 2.8 km (6:08 / km)
shoes: Mizuno wave precision 9

Cooling down with the whole group.

Strength 15:00 [1]

Core stability

Tuesday Sep 15, 2009 #

Running warm up/down 31:26 [2] 5.1 km (6:10 / km)
slept:8.0 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group towards the chapel in the forest.

Running 24:55 [3] 4.6 km (5:25 / km)
shoes: Mizuno wave precision 9

I took the middle distance today together with Wouter V, Niels, Wouter V, Greet, Francy and Guido.

Note

I twisted my right ankle. But i could continue the training and i think i can train again tomorrow.

Monday Sep 14, 2009 #

Note
slept:7.5 (rest day)

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