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Training Log Archive: Desmond

In the 7 days ending Oct 25, 2009:

activity

time

miles

Cycling

3:43:37

57.17

(15.3/h)

92.0

(24.7/h)

Orienteering

1:19:38

5.78

(13:47)

9.3

(8:34)

250

16 /

20c

80%

Running

1:15:49

9.6

(7:54)

15.45

(4:54)

Total

6:19:04

72.55

(5:14)

116.75

(3:15)

250

16 /

20c

80%

averages - sleep:7.3

1:52

0:00

» now

Sunday Oct 25, 2009 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
slept:7.5 shoes: Icebug Spirit olx

Warming up before the race and waiting for Calle at the changeover.

Orienteering race 1:19:38 [5] *** 9.3 km (8:34 / km) +250m 7:33 / km
ahr:186 max:199 spiked:16/20c shoes: Icebug Spirit olx

Smalandskavlen
Class: H21, leg: 4
Result: started in 79th position and finished as 75th. (best position after 7.7km: 73th)
Distance on gps: 11.85km
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map and routechoices: http://img140.imageshack.us/img140/1475/smalandska... (the basic map and routechoices are from Albin Ridefelt (blue lines and the small lines. Mine are the bigger lines).

When i was running in the forest i was pretty satisfied about my race untill 50 minutes. In the end i made 2 stupid mistakes, which ruined my result. But after checking the splittimes i have to clonclude that i was much too slow today...
I made my first big mistake towards control 101. On the road i saw someone with a IFK Göteborg shirt running in front of me. I thought it was IFK2 who started some minutes in front of me (i talked with him before the race). So i wanted to catch up with him as soon as possible and started to accelerate. It was difficult to close the gap and i made a huge mistake because i probably got too tired. Afterwards i realize that it was IFK1 (Christian Christensen) and Stora Tuna OK (Anton Sjökvist) in front of me... ;-)

Saturday Oct 24, 2009 #

Event: Smalandskavlen

Note
slept:5.0 (rest day)

Woke up early for our flight to Sweden.
In the evening i watched the night runners at smalandskavlen (including Thomas).

Friday Oct 23, 2009 #

Cycling 1:52:37 [2] 46.0 km (24.5 kph)
ahr:140 max:174 slept:7.5

8h30: Sint-Antonius - Hoogstraten: 54'27 (ahr: 143, mhr: 174)
16h30: Hoogstraten - SintAntonius: 58'10 (ahr: 136, mhr: 159)

Easy cycling with low heartrate because of Smalandskavlen. Tomorrow morning Thomas and me will take the airplane to Sweden..

Thursday Oct 22, 2009 #

Note
slept:8.0 (rest day)

Wednesday Oct 21, 2009 #

Running warm up/down 17:44 [2] 3.32 km (5:20 / km)
ahr:145 max:157 slept:8.0 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group: 1 round on the track + around the castle.

Afterwards:
10min stretching
10min running drills

Running intervals 20:58 [5] 6.0 km (3:30 / km)
ahr:189 max:199 shoes: Mizuno wave precision 9

Interval training: 3* 2000m (with 800m jogging between the intervals).
The others did 4* 2000m, but i skipped the last one, because it was my first running training since 2 weeks.
Goal: 7'00 each time

Actual times:
- 7'00 (ahr: 184)
- 6'59 (ahr: 191)
- 6'59 (ahr: 193)

Running intervals (Recuperation part) 15:56 [2] 2.5 km (6:22 / km)
ahr:153 shoes: Mizuno wave precision 9

800m jogging (goal: 4'40):
5'20 (ahr: 147) - 5'13 (ahr: 155) - 5'20 (ahr: 157)

Running warm up/down 11:11 [2] 2.03 km (5:31 / km)
ahr:150 max:161 shoes: Mizuno wave precision 9

Cooling down on the track with Wouter, Tom and Francy.

Tuesday Oct 20, 2009 #

Cycling 1:51:00 [2] 46.0 km (24.9 kph)
ahr:132 max:177 slept:7.0

6h50: Sint-Antonius - Hoogstraten: 58'02 (ahr: 134, mhr: 158)
18h00: Hoogstaten - SintAntonius: 52'58 (ahr: 129, mhr: 177)

Monday Oct 19, 2009 #

Note
slept:8.0 (rest day)

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