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Training Log Archive: Desmond

In the 7 days ending Dec 13, 2009:

activity

time

miles

Cycling

5:09:47

81.21

(15.7/h)

130.7

(25.3/h)

Running

2:40:39

18.7

(8:36)

30.09

(5:20)

Orienteering

1:02:43

5.53

(11:20)

8.9

(7:03)

22 /

25c

88%

Alternative

1:00:00

0.62

1.0

Strength

5:00

Total

9:58:09

106.06

170.69

22 /

25c

88%

averages - sleep:7.5

3:05

0:00

» now

Sunday Dec 13, 2009 #

Running warm up/down 25:36 [2] 4.8 km (5:20 / km)
ahr:148 max:175 slept:8.5 shoes: Icebug Spirit olx

Long warming up before the race, together with Winston.

Orienteering race 1:02:43 [3] *** 8.9 km (7:03 / km)
ahr:169 max:181 spiked:22/25c shoes: Icebug Spirit olx

Regional event - Ravels Noord
Distance: announced: 8.9km, gps: 10.85km
Results: 8/24 (http://www.trol.be/trolresultaten/200912131.html#H...)
Splits: http://www.trol.be/trolresultaten/20091213/graf.ht...

Physically: my legs felt better after an easy week, but i didn't push hard at all today. Just wanted to make a long training.
Technically: 2 little mistakes (each 15") and 1 big mistake: 3'30. At this point the map wasn't correct at all.

Running warm up/down 9:49 [2] 1.87 km (5:15 / km)
ahr:152 max:171

Cooling down with Winston.

Note

1h38' - 17km: perfect preparation for next week in Brussels.

Saturday Dec 12, 2009 #

Note
slept:8.5 (rest day)

Friday Dec 11, 2009 #

Cycling 1:45:29 [2] 46.0 km (26.2 kph)
ahr:128 max:157 slept:7.5

8h45: SintAntonius - Hoogstraten: 56'12 (ahr: 132, mhr: 157)
16h40: Hoogstraten - SintAntonius: 49'17 (ahr: 124, mhr: 149)

Thursday Dec 10, 2009 #

Cycling 1:36:21 [2] 38.7 km (24.1 kph)
ahr:130 max:162 slept:8.75

12h00: SintAntonius - Herentals: 45'20 (ahr: 122, mhr: 160)
16h15: Herentals - SintAntonius: 51'01 (ahr: 137, mhr: 162)

Cycled along the canal between Grobbendonk and Herentals. At my left side i saw the terrain from the 3rd day at the sylvester 5days. It will be nice to compete in this area again.

Alternative 30:00 [1]

A 2h30 session in gymnastics today. A lot of strength and stretching exercises. The teacher focused on core stability, hamstrings and m. iliopsoas.

Wednesday Dec 9, 2009 #

Cycling 1:47:57 [2] 46.0 km (25.6 kph)
ahr:121 max:148 slept:7.5

8h00: SintAntonius - Hoogstraten: 54'17 (ahr: 115, mhr: 134)
11h15: Hoogstraten - SintAntonius: 53'40 (ahr: 126, mhr: 148)

Running warm up/down 20:04 [2] 3.55 km (5:39 / km)
ahr:140 max:177 shoes: Mizuno wave precision 9

Warming up with Wouter, Lander, Joran and Landers fathe around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running intervals 14:47 [5] 4.8 km (3:05 / km)
ahr:175 max:195 shoes: Mizuno wave precision 9

Interval: 12 x 400m (1'14 each time)

My times: 1'14 - 1'15 - 1'15 - 1'14 - 1'15 - 1'13 - 1'14 - 1'14 - 1'15 - 1'14 - 1'14 - 1'10

I ran the whole training with Wouter and Lieven and we all took the lead 4 times. In the end my calves felt sore again, but i did complete the training this time, a revenge for last week. This will be my only 'high intensity training' this week.

C • Good time ;-) 2

Running intervals (Recuperation part) 18:07 [2] 2.4 km (7:33 / km)
ahr:159 shoes: Mizuno wave precision 9

recuperation part: 11 * 200m (+- 1'35 each)
During the recuperation part my heartrate went down untill 140 each time (in the end 150).

Running warm up/down 20:01 [2] 3.07 km (6:31 / km)
ahr:139 max:144 shoes: Mizuno wave precision 9

Cooling down with Wouter and Lieven around the Mintjens factory.
+ stretching afterwards

Strength 5:00 [1]

Core stability in the clubhouse

Tuesday Dec 8, 2009 #

Alternative (Volleybal) 30:00 [1] 1.0 km (30:00 / km)
slept:5.0

Today we had to join a volleybal session among teachers. In total it took 2h30, but it included a lot of talking from the expert.

Running warm up/down 20:11 [2] 3.1 km (6:31 / km)
ahr:121 shoes: Mizuno wave precision 9

Warming up with the whole DAL-group together.

Running 32:04 [3] 6.5 km (4:56 / km)
ahr:139 max:152 shoes: Mizuno wave precision 9

Group 1: Wouter, Francy, Wim, Winston, little Joran and Lander.
Lander, Joran and me stopped after 2 roudns, because i planned a very easy week.
Afterwards: a long stretching session (15').

Monday Dec 7, 2009 #

Note
slept:6.5 (rest day)

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