Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Nov 8, 2009:

activity

time

miles

Running

3:30:39

24.86

(8:28)

40.01

(5:16)

Alternative

1:10:00

2.49

(28:10)

4.0

(17:30)

Cycling

1:08:40

18.26

(16.0/h)

29.39

(25.7/h)

Orienteering

38:10

3.9

(9:47)

6.28

(6:05)

27 /

28c

96%

Total

6:27:29

49.51

(7:50)

79.68

(4:52)

27 /

28c

96%

averages - sleep:8.1

2:08

0:00

» now

Sunday Nov 8, 2009 #

Running warm up/down 21:01 [3] 3.75 km (5:36 / km)
ahr:157 max:174 slept:9.0 shoes: Mizuno wave precision 9

Warming up with Wouter in Mol before the cross cup race.

Running warm up/down 3:18 [3] 0.5 km (6:36 / km)
ahr:154 max:179 shoes: Mizuno wave precision 9

Accelerations on the road, jogging/walking back: twice.
Afterwards we wanted to start stretching and to do some accelerations with spikes. But suddenly everyone was at the startline, so we had to change shoes and also hurry to the startline. Not the perfect preparation.

Running race 11:27 [5] 3.3 km (3:28 / km) +20m 3:22 / km
ahr:197 max:202 shoes: Kalenji spikes

Cross cup Mol
Class: Men Senior short distance
Result: 50/75 (http://www.sport.be/lottocrosscup/2009/uitslagen/m...)

It wasn't my best cross country race ever. My legs were still sore (because of the football tournament), i already felt it during the warm up. During the race i wanted to push hard, but i didn't succeed. The feeling was worser compared with my last race in Herentals and also the heartrates proved it (max now 202 and in Herentals: 210).
The terrain was tough, but i liked that. We ran in the sand whole the time. Yannick Michiels (49th) was 1 seconds faster. My trainingsmate Wouter Vermonden was (41th) was 12 seconds faster than me.

Results:
1. Jansen Guus 9'45
2. De Kerpel Wesley 9'48
3. El Hachimi Abdelhadi 9'52
..
30. Gert Claes (KOL) 10'50
41. Wouter Vermonden (ACHL) 11'15
49. Yannick Michiels (KOL) 11'26
50. Desmond Franssen 11'27

Running warm up/down 17:15 [2] 2.87 km (6:01 / km)
ahr:152 max:161 shoes: Mizuno wave precision 9

Cooling down with Wouter.

Saturday Nov 7, 2009 #

Note
slept:8.0 (rest day)

Friday Nov 6, 2009 #

Running warm up/down 22:09 [3] 4.12 km (5:23 / km)
ahr:158 max:166 slept:8.0 shoes: Mizuno wave precision 9

From my home to the startplace of the competition.

Orienteering 38:10 [3] *** 6.28 km (6:05 / km)
ahr:168 max:176 spiked:27/28c shoes: Mizuno wave precision 9

Rerun regional competition Vriesel 23/08/2009, course 2
Announced distance for the race: 5.7km
Class: 2
Results: http://www.trol.be/trolresultaten/200908231.html#H...
Map with routechoices part1: http://img254.imageshack.us/img254/9918/vrieselnoo...
Map with routechoices part2: http://img215.imageshack.us/img215/6305/gemeentepa...

Technically; when you run at slow speed, the orienteering part is more easy. I made one mistake at control 5 (part1).
Physically: not a good feeling. My muscles were sore because of the football tournament. Specially 2 blisters and a painfull hip/gluteus (on which i smacked down twice yesterday) made it hard for me.

Running warm up/down 16:54 [3] 3.07 km (5:30 / km)
ahr:160 max:172 shoes: Mizuno wave precision 9

From the finish (+ an extra round in Gemeentepark) towards my house again.

Thursday Nov 5, 2009 #

Cycling (Racebike) 1:08:40 [2] 29.39 km (25.7 kph)
ahr:141 max:159 slept:7.5

12h30: SintAntonius - Rijkevorsel: 33'13 (14.72km, ahr: 137, mhr: 156)
17h30: Rijkevorsel - SintAntonius: 35'27 (14.67km, ahr: 145, mhr: 159)

Alternative (Football) 1:00:00 [3] 3.0 km (20:00 / km)

Indoor football tournament for teachers.
We won the 3 groupsgames and in the finals it was a close game. It ended 3-3 and we lost 2-3 with penalties. I played in the Vito-team with Jan, Rob, Tim, Roel and Nick. The level of the competition was pretty high, so it was really nice to participate.

Wednesday Nov 4, 2009 #

Running warm up/down 18:53 [3] 3.55 km (5:19 / km)
slept:7.0 shoes: Mizuno Wave Precision 8

Warming up with the DAL-group: 1 round on the track and around the factory Mintjes.

+ 10min stretching
+ 10min running drills

C • Good luck 2

Running intervals 6:35 [4] 2.24 km (2:56 / km)
shoes: Mizuno Wave Precision 8

2* 7* 160m (= 30 seconds)

Actual times:
25.7 - 28.0 - 28.2 - 27.6 - 28.4 - 28.0 - 28.2
28.8 - 28.5 - 29.4 - 28.6 - 28.4 - 28.5 - 27.7

Good feeling. I ran all of them in the lead together with Wouter and Jonas.

Running intervals (Recuperation part) 14:14 [3] 2.3 km (6:11 / km)
shoes: Mizuno Wave Precision 8

30 seconds slow (100m) and 1.1km between the series.
But we mostly had to wait for some others, so the restperiod was longer than 30 seconds and 1.1km in 6'30

Running warm up/down 18:57 [2] 3.36 km (5:38 / km)
shoes: Mizuno Wave Precision 8

Together with Wouter, Greet, Francy and Jasmine around the Mintjes-factory and a little extra round.

Alternative 10:00 [1] 1.0 km (10:00 / km)
shoes: Mizuno Wave Precision 8

Hurdle exercises.

Tuesday Nov 3, 2009 #

Running warm up/down 20:53 [2] 3.1 km (6:44 / km)
ahr:126 slept:7.5 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group in the rain. We didn't stop for a stretching break because it was too cold.

Running 39:03 [3] 7.85 km (4:58 / km)
ahr:153 max:164 shoes: Mizuno wave precision 9

I ran in group 1 with Wouter, Wim, Francy and Greet. I stopped together with Greet after 2.5 rounds

Splittimes:
Round 1: 29'16 (4.8km): including warming up
Round 2: 21'22 (4.4km)
Round 2.5: 9'18 (1.7km)

Monday Nov 2, 2009 #

Note
slept:10.0 (rest day)

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