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Training Log Archive: Desmond

In the 7 days ending Feb 15, 2010:

activity

time

miles

Orienteering

4:40:47

25.4

(11:03)

40.87

(6:52)

705

Cycling

3:37:21

57.17

(15.8/h)

92.0

(25.4/h)

Running

1:04:50

7.34

(8:50)

11.81

(5:29)

Strength

22:41

Total

9:45:39

89.9

144.68

705

averages - sleep:6.6

2:11

0:00

» now

Monday Feb 15, 2010 #

9 AM

Orienteering race 1:37:56 [4] **** 15.1 km (6:29 / km) +320m 5:52 / km
ahr:181 max:193 slept:7.0 shoes: Icebug Spirit olx

POM day 3: long distance - Quiaios
Class: H21E
Results: 121/214 (http://www.pom2010.com/lists/pom2010_res_day3.html)
Distance: 16.95km

Satisfied about my race, despite 2 big mistakes in the middle of the race. In the end i ran together with Havard Lucasen and Olav Lundanes (both of them were just running at easy trainingspeed).
Still sore calves and painfull knee.

4 PM

Orienteering 31:26 [3] **** 3.8 km (8:16 / km)
ahr:157 max:179 shoes: Inov-8 xtalon 212

Orienteering training together with Benjamin at Dunas da Tocha.

Stage 3 Long - Splits

Sunday Feb 14, 2010 #

9 AM

Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
slept:7.0 shoes: Icebug Spirit olx

Warming up: i had to hurry: from car to event centre and then immediately to the start.

Orienteering 44:18 [5] **** 7.1 km (6:14 / km) +165m 5:35 / km
shoes: Icebug Spirit olx

Portugal o-meeting day 2: WRE middle distance - Lagoa das Bracas
Class: H21E
Results: 189/264 (http://www.pom2010.com/lists/pom2010_res_day2.html)

Good start, catched up Jeremy at the 4th control, but in the butterfly i made 2 big mistakes (2x 2min). I lost my motivation untill a runner from kalevan rasti (Airila Hannu) passed me. Then i pushed harder again untill the finish.

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Icebug Spirit olx

Cooling down to the car with the others (Thomas, Jeroen, Benjamin and Winston).

6 PM

Orienteering 27:03 [1] **** 2.07 km (13:04 / km)
ahr:118 max:159 shoes: Inov-8 xtalon 212

Recovery training with the map in Dunas da Tocha: walking and jogging.

Saturday Feb 13, 2010 #

Event: Portugal 'O' Meeting ' 2010

11 AM

Running warm up/down 11:30 [3] 2.22 km (5:11 / km)
ahr:163 max:181 slept:4.0 shoes: Icebug Spirit olx

Warming up towards the start

Orienteering race 1:20:04 [4] **** 12.8 km (6:15 / km) +220m 5:46 / km
ahr:181 max:193 (injured) shoes: Icebug Spirit olx

Portugal o-meeting day 1: Leirosa
Class: H21E
Results: 131/201 (http://www.pom2010.com/lists/pom2010_res_day1.html)
Distance: 14.74km

Physically: not the best feeling (tired after travelling, still very sore calves and pain in my left knee again).
Technically: i can't be satisfied, too many mistakes. Ran the 2nd part together with Jeremy Genar, who started 3min ahead of me.

Friday Feb 12, 2010 #

8 AM

Cycling (Mountainbike) 59:20 [3] 23.0 km (23.3 kph)
ahr:150 max:166 slept:7.0

8h15: SintAntonius - Hoogstraten

9 AM

Strength 22:41 [1]
ahr:108 max:143

Strength training at school with Bram (core stability + legs)

4 PM

Cycling (Mountainbike) 49:35 [2] 23.0 km (27.8 kph)
ahr:146 max:164

16h30: Hoogstraten - SintAntonius

Thursday Feb 11, 2010 #

11 AM

Cycling (mountainbike) 58:53 [3] 23.0 km (23.4 kph)
ahr:158 max:181 slept:7.5

11h15: SintAntonius - Hoogstraten

with mountainbike instead of racebike and against the wind, it was tough.

4 PM

Cycling 49:33 [2] 23.0 km (27.9 kph)
ahr:134 max:162

16h30: Hoogstraten - SintAntonius

Wednesday Feb 10, 2010 #

Note
slept:7.0 (rest day)

Still very sore calves, so running in the snow would be a bad idea. I hope my legs will feel better soon. Tomorrow and on friday i'll go cycling, on saturday i'm in portugal for the start of the portugal-o-meeting.

Tuesday Feb 9, 2010 #

5 PM

Running 32:20 [2] 5.59 km (5:47 / km)
ahr:136 max:153 slept:7.0 shoes: Mizuno Wave Fortis

Short recuperation run in Gemeentepark, i still have very sore calves.

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