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Training Log Archive: Desmond

In the 7 days ending May 9, 2010:

activity # timemileskm+m
  Running3 2:18:33 15.71(8:49) 25.29(5:29) 20
  Cycling1 1:00:01 16.58(16.6/h) 26.69(26.7/h)
  Orienteering1 32:48 3.6(9:06) 5.8(5:39)
  Strength1 22:43
  Total5 4:14:05 35.9 57.78 20
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday May 9, 2010 #

8 AM

Cycling 1:00:01 [2] 26.69 km (26.7 kph)
ahr:149 max:182 slept:8.5

Short cycling trip. No time to do more because i have to work whole day at school.

Saturday May 8, 2010 #

2 PM

Running tempo 31:12 [3] 6.43 km (4:51 / km)
ahr:162 max:176 slept:7.0 shoes: Mizuno Wave Fortis

Today i bought a new racebike (http://www.trekbikes.com/be/nl/bikes/road/2_series...) in the Netherlands. When i had to wait untill it was ready i went for a short run in the forest there.
This evening i wanted to test the bike, but i have problems with the shoes. So no cycling and training cancelled.

Friday May 7, 2010 #

9 AM

Strength 22:43 [1]
slept:7.0 (rest day)

Strength training with Bram.

Thursday May 6, 2010 #

Note
slept:7.5 (rest day)

Wednesday May 5, 2010 #

8 PM

Running warm up/down 11:11 [2] 2.11 km (5:18 / km)
ahr:146 max:168 slept:7.0 shoes: Inov-8 xtalon 212

Warming up with Winston, including one acceleration

Orienteering race 32:48 [4] ** 5.8 km (5:39 / km)
ahr:190 max:200 shoes: Inov-8 xtalon 212

Regional event - Schoterse bossen
Class: 1
Results: 2nd (http://hamok.be/resultaten/201005051.html#H:01)
Distance gps: 6.77km

Physically i felt okay. I didn't push very hard, just a good speed. But i also felt that my legs weren't ready for running at top speed.
Technically i started very concentrated (at control 6 i was in the lead 1min before the 2nd), but at control 12, the map wasn't correct. I also lose time at control 13 and 2 other controls (one of them wasn't placed at the correct position).

Running warm up/down 12:15 [2] 1.9 km (6:27 / km)
ahr:151 max:178 shoes: Inov-8 xtalon 212

Cooling down in the forest

Tuesday May 4, 2010 #

7 PM

Running 31:58 [2] 4.8 km (6:40 / km)
ahr:123 max:134 slept:7.0 shoes: Mizuno Wave Fortis

Slow warming up with the whole DAL group in Drieboomkesberg

Running tempo 9:36 [3] 2.05 km (4:41 / km) +20m 4:28 / km
ahr:156 max:167 shoes: Mizuno Wave Fortis

The traditional fast part in the sanddunes. I ran it easy today (legs didn't feel so good and also sore nose) together with Greet. Almost nobody ran at fast speed today.

Running long 42:21 [2] 8.0 km (5:18 / km)
ahr:142 max:151 shoes: Mizuno Wave Fortis

Continued the training with group 1: Wouter, Guido, Winston, Lieven, Lanse, Wouter P, Greet and Francy.

Monday May 3, 2010 #

Note
slept:6.0 (rest day)

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