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Training Log Archive: Desmond

In the 7 days ending Apr 25, 2010:

activity

time

miles

Running

3:37:37

25.19

(8:38)

40.54

(5:22)

295

Orienteering

1:36:07

8.69

(11:03)

13.99

(6:52)

535

20 /

26c

76%

Strength

21:52

Total

5:35:36

33.88

54.53

830

20 /

26c

76%

averages - sleep:7.4

1:56

0:00

» now

Sunday Apr 25, 2010 #

11 AM

Running warm up/down 12:04 [2] 2.13 km (5:40 / km) +60m 4:58 / km
ahr:141 max:171 slept:7.0 shoes: Inov-8 xtalon 212

Warming up to the start + some extra including 2 sprints.

Orienteering race 1:36:07 [4] *** 13.99 km (6:52 / km) +535m 5:46 / km
ahr:186 max:201 spiked:20/26c shoes: Inov-8 xtalon 212

2nd National competition long distance - Hunnert Recht
Class: H21E
Distance gps: 16.57km (540m climbing)
Result: 5th

It's been a long time ago since i've run with a map and i needed this race before tiomila. My goal was to run a technical decent race. But i didn't succeed at all. At the start i realised that i forgot my controldescriptionholder, so i taped it. But ofcourse i lost while running. During the race I made several and big mistakes, specially in the middle of the race (controls: 7, 9, 12, 13, 15 and 16). At control 15 i thought about stopping, because it was frustrating. I decided to walk and jog to 16 and then start a 'new race'. I think my race was much better starting from this point (if the splits will confirm it).
Physically i felt okay, i'll be ready for tiomila.

Running warm up/down 8:07 [2] 1.42 km (5:43 / km) +10m 5:31 / km
ahr:159 max:168 shoes: Inov-8 xtalon 212

From finish to competition centre.

Saturday Apr 24, 2010 #

12 PM

Running 21:06 [2] 3.4 km (6:12 / km)
ahr:141 max:173 slept:8.0 shoes: Mizuno wave precision 9

Short recuperation run with 2 sprints in Driebooomkesberg together with my sister (she, my father and brother will run the Antwerp 10miles tomorrow).
Today my hamstring muscles were really sore, probably because of yesterday strength training or bowling.

Friday Apr 23, 2010 #

9 AM

Strength 21:52 [1]
ahr:104 max:140 slept:7.0 (rest day)

Traditional strength training with Bram Everaert at school (he's aiming to run the 10miles in 54' next sunday).

Thursday Apr 22, 2010 #

Note
slept:7.0 (rest day)

Note

Tiomila teams OKS: http://www.skogshjortarna.com/stafetter/10-mila/10... (with Thomas, Joost and me in 1st team, Jeroen in 2nd team).

I'll run a short distance leg (6.1km) with no forking.

9 PM

Running 14:29 [2] 2.91 km (4:59 / km)
ahr:149 max:166 shoes: Mizuno wave precision 9

Wednesday Apr 21, 2010 #

Note
slept:7.0 (rest day)

Long trip to Belgium

Tuesday Apr 20, 2010 #

Note

No WOC selection races for me next weekend. The coach phoned me with the proposal to run the selection races next weekend andi should run the phyiscal testrun afterwards (on wednesday). But they will leave already on friday afternoon, when i still have to teach at school. I have already been absent too much this week because of the Vulcano, so i don't want to be absent again on friday afternoon.
I'll try to run the Belgian national competition instead and focus on tiomila now.

11 AM

Running 1:35:54 [3] 17.81 km (5:23 / km) +225m 5:04 / km
ahr:164 max:193 slept:8.5 shoes: Mizuno Wave Fortis

Towards Monte Orfano: 44'03 (8.68km - ahr: 162)
Uphill: 10'50 (1.34km - 220m climb - ahr: 181)
Downhill: 9'02 (1.44km - ahr: 157)
Back home: 31'57 (6.36km - ahr: 163)

Monday Apr 19, 2010 #

5 PM

Running 1:05:57 [2] 12.87 km (5:07 / km)
ahr:155 max:178 slept:7.5 shoes: Mizuno Wave Fortis

Slow endurance run with the in the middle 4x 1min tempo (intens. 4) followed by 2min jogging.

warm up: 27'01 (5.2km - ahr: 150)
4* 1min tempo: 12'00 (2.42km - ahr: 160)
cool down: 26'55 (5.25km - ahr: 159)

Today i visited 2 trainstations and booked my tickets back home. On wednesday morning i'll leave Chiari (Brescia) and i'll arrive in the night at home (a 17h trip). I hope i still can go to the WOC selection weekend and that i can run the physical testrun afterwards.

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