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Training Log Archive: Desmond

In the 7 days ending Sep 27, 2009:

activity

time

miles

Cycling

5:40:49

91.96

(16.2/h)

148.0

(26.1/h)

Running

2:44:52

19.95

(8:16)

32.1

(5:08)

Orienteering

1:26:51

8.82

(9:51)

14.2

(6:07)

33c

Strength

30:00

Total

10:22:32

120.73

194.3

33c

averages - sleep:7.4

3:13

0:00

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Sunday Sep 27, 2009 #

Running warm up/down 3:57 [3] 0.8 km (4:56 / km)
slept:7.5 shoes: Icebug Spirit olx

A very short warming up before the race

Orienteering race 1:26:51 [5] *** 14.2 km (6:07 / km)
33c shoes: Icebug Spirit olx

4th national event - Sonnisheide
Class: H21E
Result: 5th (http://www.kempen-ol.be/uitslagen/20090927.HTM#HE)

Physically i felt good today, i just made too many little mistakes. But i'm satistied and long distance suits me better this year compared with last year.

Map with my routechoices:
Part1: http://img401.imageshack.us/img401/4363/sonnisheid...
Part2: http://img56.imageshack.us/img56/4060/sonnisheide0...

Saturday Sep 26, 2009 #

Running warm up/down 14:40 [2] 2.6 km (5:38 / km)
slept:8.0 shoes: Mizuno wave precision 9

Warming up before the streetrace with Winston, Andis Laveikis and Lieven Vanhofstraten.

Running race 17:16 [5] 5.0 km (3:27 / km)
shoes: Mizuno wave precision 9

Streetrace: Halle-Zoersel
Class: 5km
Result: 3rd http://www.chronorace.be/web2/Classements/ListeRap...

A lot of strong runners from my athleticsclub prefered to run the 5k instead of 10 today. We ran together during whole the race, only Ken Wouter was muchg too strong (he's in the military cross team).
In the sprint Andis Laveikis beat me with 1sec. The other runners from DAL (Lieven Vanhofstraeten, Lander Sels, Niels, Dillen, Kristof Verhoeven, Lanse Callebaut and Winston Franssen) finished just behind me.

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Mizuno wave precision 9

Cooling down with Winston and Andis.

Friday Sep 25, 2009 #

Cycling 1:43:16 [2] 46.0 km (26.7 kph)
slept:7.5

8h30: SintAntonius - Hoogstraten: 51'34
17h00: Hoogstraten - SintAntonius: 51'42

Thursday Sep 24, 2009 #

Cycling 1:44:26 [2] 46.0 km (26.4 kph)
slept:7.5

10h00: Sint-Antonius - Hoogstraten: 54'10
16h30: Hoogstraten - SintAntonius: 50'16

Wednesday Sep 23, 2009 #

Cycling 1:47:09 [2] 46.0 km (25.8 kph)
slept:7.0

6h50: Sint-Antonius - Hoogstraten: 54'22
14h45: Hoogstraten - SintAntonius: 52'47

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Mizuno Wave Precision 8

13h30: relay at school on the track (370m)
I ran some fast rounds for my team and i tried to continue jogging when it wasn't my turn to run a fast round. The jogging part was together with Eddy Oomen and Bram Everaert (both ACHL-athletes).

Running warm up/down 18:11 [2] 3.2 km (5:41 / km)
shoes: Mizuno wave precision 9

18h30: warming up: 1 round on the track + around the castle with the whole group.

+ 10min stretching
+ 10min running drills

Running warm up/down 8:22 [2] 1.6 km (5:14 / km)
shoes: Mizuno wave precision 9

Interval: 1x 200m: 31"
I just ran 1x 200m to show the right speed for the youngsters. I was too tired to complete a whole training today.
Cooling down: 7'51 (1.4km) on the track.

Strength 30:00 [1]

2 long sessions strength training at the club: a lot of core stability.

Note

Since 2 weeks my right tendon is irritating and today i felt worse. So i'll only cycle tomorrow and on friday.

Tuesday Sep 22, 2009 #

Cycling warm up/down 25:58 [1] 10.0 km (23.1 kph)
slept:6.5

Towards the training: 12'52
Back at home: 13'06

Running warm up/down 30:51 [2] 5.1 km (6:03 / km)
shoes: Mizuno wave precision 9

Warming up with the whole group (40 runners) towards the chapel.

Running 32:35 [3] 6.2 km (5:15 / km)
shoes: Mizuno wave precision 9

Today i ran the longer route with Wouter V, Wouter P, Francy, Jonas and Tom. We were running just ahead of the other groups.

Monday Sep 21, 2009 #

Note
slept:8.0 (rest day)

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