Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending May 16, 2010:

activity

time

miles

Cycling

3:11:28

51.62

(16.2/h)

83.08

(26.0/h)

Running

2:57:25

20.17

(8:48)

32.46

(5:28)

Orienteering

2:05:51

13.93

(9:02)

22.42

(5:37)

106c

Total

8:14:44

85.73

(5:46)

137.96

(3:35)

106c

averages - sleep:7.2

1:54

0:00

» now

Sunday May 16, 2010 #

11 AM

Running 6:20 [2] 1.12 km (5:39 / km)
ahr:141 max:164 slept:7.5 shoes: Inov8 Oroc 280

Warming up towards the start with Michael VB.

Orienteering race 55:00 [5] *** 9.5 km (5:47 / km)
ahr:191 max:198 29c shoes: Inov8 Oroc 280

Regional event - Grote Heide Noord Eindhoven
Class: 1
Distance gps: 11.04km
Result: 1st
Splits: http://www.orienteering.nl/splits/160510/160510.ht...

Technically i was satisfied about my race. A few little mistakes and 1 big mistake at control 27' (but the map wasn't correct here). Also at control 11 and 12, the map caused some problems.
Physically i didn't have a very good feeling. The first part was in a 'fast forest' but here i didn't have much power. The 2nd part was even more tough.
Anyway, i won with 6min ahead of the 2nd runner and catched up Michael in the beginning and Winston in the middle of the race.

Running warm up/down 5:34 [2] 0.94 km (5:54 / km)
ahr:156 max:164 shoes: Inov8 Oroc 280

Slow cooling down with Winston.

Saturday May 15, 2010 #

2 PM

Cycling 1:54:28 [2] 52.15 km (27.3 kph)
ahr:141 max:171

Easy cycling (only at the end i drove faster): SintAntonius - Brecht - SintJob - Schoten - Wijnegem - Oelegem - Schilde - SintAntonius
In the middle i drove 20min together with Greg, who also bought a new racebike.

Friday May 14, 2010 #

7 PM

Running warm up/down 17:06 [2] 3.36 km (5:05 / km)
ahr:143 max:161 slept:5.5 shoes: Mizuno wave precision 9

Warming up with Winston: 1 round on track and around the castle

Afterwards:
5 min stretching
10 min running drills

Running intervals 5:39 [5] 2.0 km (2:50 / km)
ahr:164 max:194 shoes: Mizuno wave precision 9

2x 5x 200m:
34.5 - 35.8 - 34.9 - 33.7 - 33.3
33.6 - 33.9 - 33.5 - 33.4 - 32.2

Running intervals (Recuperation part) 16:27 [2] 2.33 km (7:04 / km)
ahr:155

Each time 200m slow jog and in the middle 600m jogging.

Running warm up/down 19:08 [2] 3.32 km (5:46 / km)
ahr:152 max:160 shoes: Mizuno wave precision 9

Again 1 round on track + around the castle with Winston

Thursday May 13, 2010 #

10 AM

Running 25:00 [2] 4.5 km (5:33 / km)
slept:7.5 shoes: Inov-8 xtalon 212

Running around In Herentals to help youngsters with orienteering.

5 PM

Orienteering 26:21 [2] ** 4.66 km (5:39 / km)
ahr:152 max:171 20c shoes: Inov-8 xtalon 212

After teaching in orienteering, i did a short training. I punched all fixed controls in Bloso centre Herentals.

Wednesday May 12, 2010 #

8 PM

Running warm up/down 19:28 [2] 3.78 km (5:09 / km)
ahr:141 max:165 slept:7.5 shoes: Inov-8 xtalon 212

Warming up before the competition

Orienteering race 33:10 [4] ** 6.67 km (4:58 / km)
ahr:187 max:197 46c shoes: Inov-8 xtalon 212

Regional Event - Turnhout St-Jozef college
Class: 1
Distance GPS: 7.34km (average 13.3km/h)
Results: 3/35 (http://www.trol.be/trolresultaten/201005121.html#H...)
Splits: http://www.trol.be/trolresultaten/20100512/graf.ht...

Again i started at easier speed and pushed harder at the end (best splits last 1/3 of the race). I lose 50seconds towards control 4 because of a closed gate (but this wasn't the best routechoice, so the others don't lose so much time here). Ofcourse some other small mistakes close to the control, but afterall i was pretty satisfied. Frank Buytaert showed that this kind of terrain suits him very good.

Orienteering warm up/down 11:20 [2] ** 1.59 km (7:08 / km)
ahr:153 max:167 11c shoes: Inov-8 xtalon 212

Taking 11 controls out of the forest.

Tuesday May 11, 2010 #

7 PM

Running warm up/down 30:22 [2] 4.8 km (6:20 / km)
ahr:124 max:141 slept:7.0 shoes: Mizuno Wave Fortis

Slow warming up with the whole DAL group in Drieboomkesberg

Running tempo 8:43 [3] 2.05 km (4:15 / km) +20m 4:03 / km
ahr:164 max:191 shoes: Mizuno Wave Fortis

The traditional fast part in the sanddunes. We started easy, but Wouter accelerated in the hilly part. Tom and me followed him untill the end, without pushing too hard.

Running 23:38 [2] 4.26 km (5:33 / km)
ahr:152 max:161 shoes: Mizuno Wave Fortis

Continued the training in the forest with Winston, Greet and Francy. Group 1 ran a little bit longer than us.

Monday May 10, 2010 #

7 PM

Cycling 24:52 [2] 11.46 km (27.7 kph)
ahr:140 max:160 slept:8.0

SintAntonius - Schilde - Wijnegem

Cycling 25:57 [1] 8.08 km (18.7 kph)
ahr:107 max:122

Easy cycling with Greg: Wijnegem - Schilde - Wijnegem

Cycling 26:11 [2] 11.39 km (26.1 kph)
ahr:135 max:159

Wijnegem - Schilde - SintAntonius

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