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Training Log Archive: Desmond

In the 7 days ending Nov 29, 2009:

activity

time

miles

Cycling

4:53:02

82.02

(16.8/h)

132.0

(27.0/h)

Running

3:49:49

26.53

(8:40)

42.7

(5:23)

Orienteering

1:39:04

9.2

(10:46)

14.8

(6:42)

24 /

63c

38%

Alternative

10:00

Total

10:31:55

117.75

189.5

24 /

63c

38%

[1-5]

10:21:55

averages - sleep:6.9

2:57

0:00

» now

Sunday Nov 29, 2009 #

Running warm up/down 8:10 [2] 1.5 km (5:27 / km)
ahr:140 max:152 slept:8.0 shoes: VJ Supra spike

Warming up towards the start before the regional competition in Tongerlo.
On my way to the start i met Frank Buytaert who was injured (twisted his ankle seriously), so we helped him to the competition centre. afterwards i again ran in the direction of the start together with Kurt Smet.

Orienteering race 1:00:30 [3] *** 8.7 km (6:57 / km) +60m 6:43 / km
ahr:168 max:181 30c shoes: VJ Supra spike

Regional competition - Tongerlo De Beeltjes
Result: 14/36 (http://www.kempen-ol.be/uitslagen/20091129.HTM#H:0...)
Distance: 8.9km, real distance: 10.8km
Maps:
Part1: http://img260.imageshack.us/img260/1940/debeeltjes...
Part2: http://img263.imageshack.us/img263/3273/debeeltjes...

In the morning i still had painfull muscles in my lower back. I ran the race at an easy speed, as training. Despite the low speed, i still made mistakes. But not all of them were my own fault (controls at the wrong place and the map wasn't perfect).

Running warm up/down 1:35 [2] 0.31 km (5:04 / km)
ahr:146 max:154 shoes: VJ Supra spike

Very short cooling down to the competition centre.

Saturday Nov 28, 2009 #

Running 55:52 [2] 9.5 km (5:53 / km)
ahr:139 max:150 slept:7.0 shoes: Mizuno wave precision 9

Easy running in Zoerselbos (klassieke intervaltour).

Note

Still painfull lower back. i think sore muscles (quadratum lumborum).

Friday Nov 27, 2009 #

Cycling 1:35:51 [2] 40.0 km (25.0 kph)
ahr:128 max:172 slept:7.0

8h45: SintAntonius - Hoogstraten: 47'37 (ahr: 131, mhr: 172)
17h45: Hoogstraten - Wechelderzande: 48'14 (ahr: 124, mhr: 151)

Running warm up/down 7:18 [2] 1.3 km (5:37 / km)
ahr:150 max:170 shoes: Icebug Spirit olx

Warming up before the race with Ken and Andis

Orienteering race 38:34 [5] *** 6.1 km (6:19 / km) +20m 6:13 / km
ahr:186 max:197 spiked:24/33c shoes: Icebug Spirit olx

Mass start by nigth - Balendijk
Result: 6/32 (http://hamok.be/resultaten/200911271.html#MSBN)
Distance: announced: 6.1km, gps: 7.4km
Maps: loop 1: http://img192.imageshack.us/img192/3352/balendijka...
loop 2: http://img192.imageshack.us/img192/1609/balendijkb...

Mass start with a lot of strong runners present. The leading group was already made at the 2nd control: Lubina, Ken, Joost, Tom, Dries and me. I was following in 3rd position most of the time behind Ken and Lubina. I felt physically strong and had no problems with the speed. But at the end of the first loop i started to feel pain in my lower back and it got worser during the 2nd loop.
5 controls before the finish i was still in the leading group, but there i made a big mistake and the others were gone. After this control i even lost 3'30 on the leaders (because of jogging and making more mistakes). Joost passed me when i again made a mistake.

Great training, perfect organisation! we should need more competitions like this and i hope the other toprunners will join this competition next time. Thanks to the Hoekx and Van der Kleij families for all the efforts.

Running warm up/down 14:56 [2] 2.4 km (6:13 / km)
ahr:141 max:152 shoes: Icebug Spirit olx

Cooling down with Winston and partly with Dries vdk.

Thursday Nov 26, 2009 #

Cycling 1:36:47 [2] 46.0 km (28.5 kph)
ahr:134 max:170 slept:6.5

11h00: SintAntonius - Hoogstraten: 44'07 (ahr: 130, mhr: 168)
16h30: Hoogstraten - SintAntonius: 52'40 (ahr: 138, mhr: 170)

Wednesday Nov 25, 2009 #

Cycling 1:40:24 [2] 46.0 km (27.5 kph)
ahr:128 max:163 slept:6.5

7h00: SintAntonius - Hoogstraten: 46'44 (ahr: 125, mhr: 151)
16h30: Hoogstraten - SintAntonius: 53'40 (ahr: 130, mhr: 163)

Running 19:42 [2] 3.55 km (5:33 / km)
ahr:136 max:147 shoes: Mizuno wave precision 9

Warming up with Wouter, Tom and Jasmine around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running intervals 19:50 [5] 6.0 km (3:18 / km)
ahr:187 max:196 shoes: Mizuno wave precision 9

- 3000m:
goal: 10'15 (= 20.5sec/100m)
actual time: 10'18 (ahr: 185, mhr: 194)

- 2000m:
goal: 6'30 (=19.5sec/100m)
actual time: 6'43 (ahr: 189, mhr: 196)

- 1000m:
goal: 3'05 (=18.5sec/100m)
actual time: 3'07 (ahr: 187, mhr: 196)

Tough training session. The heavy wind made it difficult to realize our goals. Wouter and me ran the whole training together and both took the lead during the intervals. Lieven also joined us and tried to follow as long as possible. The youngsters and ladies ran 2400, 1600 and only joined us at the 1000m in the end.

Running intervals (Recuperation part) 8:53 [2] 1.08 km (8:16 / km)
ahr:151 shoes: Mizuno wave precision 9

3'28 (435m) - 5'25 (640m)

Running warm up/down 18:27 [2] 3.06 km (6:02 / km)
ahr:147 max:153 shoes: Mizuno wave precision 9

Cooling down with Lieven, Wouter, Tom and Jasmine around the Mintjens-factory.

Alternative 10:00 [0]

Discus

Tuesday Nov 24, 2009 #

Running warm up/down 20:32 [2] 3.1 km (6:37 / km)
ahr:122 slept:6.5 shoes: Mizuno wave precision 9

Slow warming up with the whole DAL-group

Running long 54:34 [3] 10.9 km (5:00 / km)
ahr:146 max:155 shoes: Mizuno wave precision 9

Endurance run with Winston, Wouter, Wim, Tom and Andis (who did speed up the last round).

Splittimes:
Round 1: 29'21 (4.8km): including warming up (ahr: 128)
Round 2: ? (4.4km)
Round 3: ? (4.8km): (ahr: 146)

Monday Nov 23, 2009 #

Note
slept:7.0 (rest day)

The weather didn't motivate me for a run today and i'll train hard the next days (specially on wednesday: 3000m in 10'15, 2000m in 6'30 and 1000m in 3'05).

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