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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Feb 21, 2010:

activity # timemileskm+m
  Orienteering10 9:28:31 49.38(11:31) 79.47(7:09) 1595
  Running4 1:00:18 5.6(10:46) 9.02(6:41) 60
  Strength1 33:29
  Cycling1 31:03 6.21(12.0/h) 10.0(19.3/h)
  Total11 11:33:21 61.2 98.49 1655
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Feb 21, 2010 #

Note
slept:2.0 (rest day)

Saturday Feb 20, 2010 #

12 PM

Running 7:00 [2] 1.2 km (5:50 / km)
slept:8.0 shoes: Inov-8 xtalon 212

Short warming up before the race.

Orienteering race 1:35:32 [5] **** 15.0 km (6:22 / km) +640m 5:15 / km
shoes: Inov-8 xtalon 212

NAOM stage 1: long distance WRE - Aldeia da Mata
Class: H21E
Results: 89/166 (http://www.obasen.nu/winsplits/online/en/default.a...)

My legs felt good today (only the knee was still irritating). i made some mistakes at several controls (maybe 6 minutes in total). Afterall I wasn't unhappy about my race.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 xtalon 212

Cooling down with Thomas.
8 PM

Running warm up/down 12:27 [2] 2.0 km (6:14 / km)
ahr:139 max:164 shoes: Inov-8 xtalon 212

Warming up before the race including some accelerations on the basketbalfield

Orienteering race 20:07 [5] *** 3.2 km (6:17 / km) +75m 5:38 / km
ahr:185 max:193 shoes: Inov-8 xtalon 212

NAOM stage 2: night sprint - Crato
Class: H21E
Results: 54/103 (http://www.obasen.nu/winsplits/online/en/default.a...)
Distance: 4.9km

I was really motivated for the last competition in Portugal, also my legs were surprisingly good. Pitty that i made a few stupid mistakes, sub 19' would have been possible...

Friday Feb 19, 2010 #

Event: NAOM 2010
 
12 PM

Orienteering 2:01:29 [3] ***** 15.79 km (7:42 / km) +200m 7:14 / km
ahr:156 max:186 slept:8.0 shoes: Inov-8 xtalon 212

Long distance training in Arez. First time that my calves felt good!!! (probably thanks to the sportmassage from Jeroen yesterday evening). My knee was still painfull.
Very technical area, but i was satisfied about my orienteering.
4 PM

Orienteering 46:50 [2] **** 3.61 km (12:58 / km) +50m 12:08 / km
ahr:142 max:167 shoes: Inov-8 xtalon 212

No compass training with Karoline at easy speed: recovery.

Thursday Feb 18, 2010 #

10 AM

Note
slept:8.0

Travel to NAOM.
5 PM

Running warm up/down 4:12 [2] 0.61 km (6:55 / km) +30m 5:33 / km
ahr:147 max:165 shoes: Inov-8 xtalon 212

Short warming up towards the start of the sprinttraining. We planned to train together with the Danish junior team, because they used SI-units. But we arrived too late and they were already taking the SI-controls out of the forest.

Orienteering 18:04 [5] **** 3.49 km (5:11 / km) +125m 4:23 / km
ahr:182 max:194 shoes: Inov-8 xtalon 212

Sprint training at Castelo de Vide.
Very nice map for a sprint race! I made some little mistakes and i had to take one bad routechoice because of a dangerous dog on my way.

Running warm up/down 16:07 [2] 1.91 km (8:26 / km) +30m 7:49 / km
ahr:145 max:163 shoes: Inov-8 xtalon 212

Cooling down with Jeroen and Thomas.
9 PM

Cycling 31:03 [2] 10.0 km (19.3 kph)
ahr:123 max:136

Indoor cycling with Jeroen and Thomas in the gym.

Strength 33:29 [1]
ahr:110 max:145 shoes: Inov-8 xtalon 212

Core stability with Thomas and Jeroen (same exercices as i do on friday at school).

Wednesday Feb 17, 2010 #

9 AM

Note
slept:8.0

I skipped the training this morning because of my sore calves and kneebursitis.
4 PM

Orienteering 29:10 [3] **** 3.77 km (7:44 / km)
ahr:161 max:180 slept:7.0 shoes: Inov-8 xtalon 212

No compass training at Dunas da Tocha. Nice excercise, not easy at this speed.

Orienteering 13:17 [1] **** 1.3 km (10:13 / km)
ahr:124 max:162 shoes: Inov-8 xtalon 212

Because i had to wait for the others, i went again in the forest and retried some routechoices, while jogging and walking.

Tuesday Feb 16, 2010 #

9 AM

Running warm up/down 10:32 [2] 1.8 km (5:51 / km)
ahr:148 max:164 shoes: VJ Supra spike

Orienteering race 43:42 [5] *** 7.8 km (5:36 / km) +185m 5:01 / km
ahr:187 max:195 shoes: VJ Supra spike

Pom day 4: middle distance - Lagoa da Vela
Class: H21E
Results: DSQ (http://www.pom2010.com/lists/pom2010_res_day4.html)
Distance: 8.45km

Today the terain was like in Flanders, i made a good start without mistakes. But after 20' my calves were very sore again, i felt tired and made stupid mistakes. In the end i even was disqualified...
8 PM

Orienteering 50:58 [3] *** 6.61 km (7:43 / km)
ahr:150 max:167 (injured) shoes: Inov-8 xtalon 212

Night orienteering training at easy speed at Praia de Mira.
Really painfull knee whole the time.

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

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