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Training Log Archive: Desmond

In the 7 days ending Feb 28, 2010:

activity # timemileskm+m
  Cycling8 5:33:34 86.79(15.6/h) 139.68(25.1/h)
  Running4 2:22:49 16.6(8:36) 26.71(5:21)
  Orienteering1 1:22:05 8.84(9:17) 14.23(5:46) 100
  Total11 9:18:28 112.23(4:59) 180.62(3:06) 100
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Feb 28, 2010 #

10 AM

Running warm up/down 10:59 [2] 2.07 km (5:18 / km)
ahr:149 max:176 slept:7.5 shoes: Icebug Spirit olx

Warming up before the race, partly with Bart Delobel.

Orienteering race 1:22:05 [5] *** 14.23 km (5:46 / km) +100m 5:34 / km
ahr:191 max:199 shoes: Icebug Spirit olx

Nationale 1 - Opglabbeek
Class: H21E
Results: http://hamok.be/resultaten/201002281.html#HE
Distance: gps: 16.72km
Map part 1: http://img690.imageshack.us/img690/8794/opglabbeek...
Map part 2: http://img638.imageshack.us/img638/7752/opglabbeek...

Technical: pretty satisfied. Made no big mistakes, only very small ones close to the control. Maybe i took some bad routechoices (i ran a lot on the paths). For example Ken Peeters was 5min faster than me and ran 1.3km less than me on his gps.
Physical: not much pain in my knee during the race and legs felt okay.

Running warm up/down 3:11 [2] 0.51 km (6:14 / km)
ahr:160 max:167 shoes: Icebug Spirit olx

From finish to competition centre.
After the race: i felt the pain in my knee again.

Saturday Feb 27, 2010 #

1 PM

Running 31:05 [2] 5.68 km (5:28 / km)
ahr:144 max:174 slept:10.0 shoes: Mizuno wave precision 9

Slow and easy run towards Gemeentepark, including 2 accelerations in the forest.
3 PM

Cycling (Racebike) 23:04 [2] 8.7 km (22.6 kph)
ahr:141 max:159

SintAntonius - Wijnegem
8 PM

Cycling 26:15 [2] 9.8 km (22.4 kph)
ahr:124 max:143

Wijnegem - SintAntonius

Friday Feb 26, 2010 #

9 AM

Cycling (Racebike) 48:32 [2] 23.0 km (28.4 kph)
ahr:139 max:160 slept:7.5

SintAntonius - Hoogstraten
4 PM

Cycling 10:41 [1] 3.2 km (18.0 kph)
ahr:109 max:128

Hoogstraten - Minderhout
together with the other sportteachers.
6 PM

Cycling 1:07:06 [2] 24.0 km (21.5 kph)
ahr:126 max:152

Minderhout - Hoogstraten - Rijkevorsel - Oostmalle - Westmalle - SintAntonius
together with Bruno untill Rijkevorsel (25').

Thursday Feb 25, 2010 #

11 AM

Cycling (Racebike) 46:51 [2] 23.0 km (29.5 kph)
ahr:129 max:152 slept:8.5

11h00: SintAntonius - Hoogstraten
5 PM

Cycling 52:04 [2] 23.0 km (26.5 kph)
ahr:130 max:156

17h00: Hoogstraten - SintAntonius

Wednesday Feb 24, 2010 #

4 PM

Cycling (Racebike) 59:01 [2] 24.98 km (25.4 kph)
ahr:135 max:158 slept:7.25

SintAntonius - Brecht - SintAntonius

Running tempo 22:02 [3] 4.45 km (4:57 / km)
ahr:153 max:179 shoes: Inov-8 xtalon 212

Immediately after the cycling:
5'09 (0.93km): easy jogging
7'56 (1.92km): tempo
8'56 (1.60km): easy jogging

Because of my knee, i skipped the athleticstraining from today (18* 200m on track).

Tuesday Feb 23, 2010 #

7 PM

Running 20:42 [2] 3.1 km (6:41 / km)
slept:7.25 shoes: Mizuno Wave Fortis

Warming up with the whole DAL-group.
No data from my garmin since it didn't want to start before the training.

Running long 54:50 [3] 10.9 km (5:02 / km)
shoes: Mizuno Wave Fortis

Endurance training in group 1 with Wouter, Winston, Lander, Lieven, Dirk, Wim, Guido and the president of the club.

Monday Feb 22, 2010 #

Note
slept:8.0 (rest day)

C • POM Splits 3

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