Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Mar 28, 2010:

	activity	#	time	miles		km		+m
	Running	6	3:55:53	31.01	(7:36)	49.91	(4:44)	95
	Orienteering	2	2:54:30	13.79	(12:39)	22.2	(7:52)	540
	Strength	1	21:30
	Alternative	1	8:00
	Total	7	7:19:53	44.81		72.11		635
averages - sleep:7.3

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Sunday Mar 28, 2010 #

10 AM

Running warm up/down 4:56 [2] 0.8 km (6:10 / km)
ahr:136 max:150 slept:7.0 shoes: Icebug Spirit olx

Warming up before the race

Orienteering race 1:30:38 [3] *** 11.5 km (7:53 / km) +390m 6:44 / km
ahr:170 max:194 shoes: Icebug Spirit olx

Regional event - Bois d'Esneux
Class: H21E
Distance gps: 14.68km
Results: 6/9 (http://hock.be/helga-o/results/reg00328.htm#HE)
My map: http://img46.imageshack.us/img46/5673/esneux201003...

Ran as training, not full speed at all. Made many mistakes, not concentrated.

Saturday Mar 27, 2010 #

2 PM

Running warm up/down 4:48 [2] 0.71 km (6:46 / km) +15m 6:07 / km
ahr:128 slept:5.0 shoes: Inov-8 xtalon 212

Warm up towards the start

Orienteering 1:23:52 [2] *** 10.7 km (7:50 / km) +150m 7:19 / km
ahr:145 max:180 shoes: Inov-8 xtalon 212

4 PM

Running 8:05 [2] 1.18 km (6:51 / km) +30m 6:05 / km
ahr:134 max:151 shoes: Inov-8 xtalon 212

Warming up to the start of the physical testrun from the national team

Running tempo 14:09 [5] 3.8 km (3:43 / km) +50m 3:30 / km
ahr:189 max:199 shoes: Inov-8 xtalon 212

2 rounds of the physical testrace: 6'59 (ahr: 184) - 7'10 (ahr: 195)

Running warm up/down 7:57 [2] 1.18 km (6:44 / km)
ahr:139 max:148 shoes: Inov-8 xtalon 212

Back towards the car.

Friday Mar 26, 2010 #

Event: Spring Cup

9 AM

Strength 21:30 [1]
ahr:106 max:137 slept:8.0 (rest day)

Strength training with Bram.

Thursday Mar 25, 2010 #

1 PM

Running 1:03:24 [4] 14.68 km (4:19 / km)
ahr:170 max:184 slept:8.0 shoes: Mizuno wave precision 9

Training with two other sportsteachers; Bram Everaert and Jan Jansens. We ran in Wortel Kolonie, nice speed again.

Wednesday Mar 24, 2010 #

6 PM

Running warm up/down 17:12 [2] 3.32 km (5:11 / km)
ahr:139 max:155 slept:8.0 shoes: Mizuno wave precision 9

Warming up with athleticsclub: 1 round on track and round in the forest.

Afterwards:
10' stretching
10' running drills

Running intervals 20:42 [5] 6.0 km (3:27 / km)
ahr:185 max:196 shoes: Mizuno wave precision 9

3x 2000m (7'00 each time)

The program was 2x 2000m in 7'00, but i decided to run it 3 times (same program as Pieter Hendrickx). I ran together with Wouter (2x), Lander (2x) and Lieven (3x).
My actual times:
- 6'54 (ahr: 181, mhr: 192)
- 6'57 (ahr: 187, mhr: 193)
- 6'51 (ahr: 187, mhr: 196)

Again a good feeling, i didn't suffer much from this training. Knee started to irritate after the first 2km on track.
The same training exactly one year ago: http://attackpoint.org/viewlog.jsp/user_4998/perio...

Running intervals (Recuperation part) 9:48 [2] 1.2 km (8:10 / km)
ahr:147

Recuperation: 2x 600m jogging.

Running warm up/down 17:36 [2] 3.07 km (5:44 / km)
ahr:149 max:153 shoes: Mizuno wave precision 9

Around the factory with Wouter, Lieven, Francy and Jasmine.

Alternative 8:00 [1]

Speerwerpen

Tuesday Mar 23, 2010 #

5 PM

Running 1:07:16 [3] 13.97 km (4:49 / km)
ahr:157 max:172 slept:7.5 shoes: Mizuno Wave Fortis

Endurance run on my own in Zoerselbos, i didn't wait for the athletics training. Again a good feeling about my shape. I had no irritation in my knee untill 45' running.

Monday Mar 22, 2010 #

Note
slept:7.5 (rest day)

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