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Training Log Archive: Desmond

In the 7 days ending May 23, 2010:

activity

time

miles

Running

3:06:39

19.22

(9:43)

30.93

(6:02)

349

Orienteering

3:01:05

17.06

(10:37)

27.46

(6:36)

730

25 /

27c

92%

Cycling

46:19

11.72

(15.2/h)

18.86

(24.4/h)

Total

6:54:03

48.0

(8:38)

77.25

(5:22)

1079

25 /

27c

92%

averages - sleep:7.1

2:15

0:00

» now

Sunday May 23, 2010 #

9 AM

Running warm up/down 9:06 [2] 1.37 km (6:39 / km) +25m 6:05 / km
ahr:139 max:172 slept:6.5 shoes: Inov-8 xtalon 212

Orienteering race 1:53:19 [5] 14.86 km (7:38 / km) +575m 6:23 / km
ahr:181 max:195 shoes: Inov-8 xtalon 212

Belgian 3 days - Day 2 - Hasselbach
Class: H21E
Distance GPS: 19.34km, 645m climbing
Results: 8/35 http://2010.3days.be/day2.htm#H21E
Splits: http://2010.3days.be/sbday2.htm

Satisfied about my race when i reached the finish. Since this year i start to like long distance more and more (probably because of better results). I made some small mistakes close to the controls (e.g 2min towards ctrl 9), but lost more time than expected because of routechoices (3min to ctrl3 and 4min to ctrl 18). Very nice coursesetting!

Running warm up/down 13:03 [2] 2.0 km (6:32 / km) +62m 5:39 / km
ahr:151 max:164 shoes: Inov-8 xtalon 212

Cooling down with Ken and Jeroen H (partly).

Saturday May 22, 2010 #

Event: 3 Days of Belgium

10 AM

Running 19:13 [2] 2.8 km (6:52 / km) +70m 6:06 / km
ahr:128 max:160 slept:8.0 shoes: Mizuno Wave Fortis

Short run in the morning with Thomas and Jeroen vdk.

2 PM

Running warm up/down 16:32 [2] 2.8 km (5:54 / km) +80m 5:10 / km
ahr:149 max:180 shoes: Inov-8 xtalon 212

Warming up before the race

Orienteering race 37:09 [5] 6.3 km (5:54 / km) +155m 5:15 / km
ahr:191 max:202 shoes: Inov-8 xtalon 212

Belgian 3 days - Day 1 - Grufflinger Hart
Class: H21E
Distance GPS: 7.12km, 200m climbing
Results: 7/33 http://2010.3days.be/day1.htm#H21E
Splits: http://2010.3days.be/sbday1.htm

Good start, good flow, but then i started to have problems with keeping the right direction. I had to change direction several times during the race and lost time because of that. At the 3rd last control i lost 30sec because i didn't see the control. I wasn't really happy about my race at the finishline.

Running warm up/down 12:13 [2] 1.92 km (6:22 / km) +62m 5:29 / km
ahr:151 max:162 shoes: Inov-8 xtalon 212

Cooling down

Friday May 21, 2010 #

Note
slept:7.0 (rest day)

Again a restday and again a nice footballgame with the students (indoor).

Thursday May 20, 2010 #

Note
slept:9.0 (rest day)

Took a restday today and slept long this morning.
In the afternoon i played some footballgames with my students, so it wasn't a total restday.

Wednesday May 19, 2010 #

8 PM

Running warm up/down 21:08 [2] 3.98 km (5:19 / km)
ahr:147 max:172 slept:6.5 shoes: Inov-8 xtalon 212

Warming up in the forest with Winston

Orienteering race 30:37 [5] *** 6.3 km (4:52 / km)
spiked:25/27c shoes: Inov-8 xtalon 212

Hechtelse Duinen + fitometer - Belgian ranking event
Class: 1
Distance gps: forgot to start it, so no data
Results: 1st/60 (http://kempen-ol.be/uitslagen/20100519.HTM#H:01 )
Splits: http://kempen-ol.be/uitslagen/20100519/spl20100519...
Map all controls: http://4.bp.blogspot.com/_k96mDNHShSE/S_T76qCfhCI/...

Very happy and satisfied about my race.

Running warm up/down 18:06 [2] 2.2 km (8:14 / km)
ahr:135 max:147 shoes: Inov-8 xtalon 212

Slow cooling down and checking some controls with Winston, Thomas and Jeroen vdk.

Tuesday May 18, 2010 #

7 PM

Running warm up/down 30:37 [2] 4.8 km (6:23 / km)
ahr:130 max:145 slept:6.0 shoes: Mizuno Wave Fortis

Slow warming up with the whole DAL group in Drieboomkesberg

Running tempo 9:19 [3] 2.05 km (4:33 / km) +20m 4:20 / km
ahr:154 max:172 shoes: Mizuno Wave Fortis

The traditional fast part in the sanddunes. I ran a slower speed whole the time together with Wouter. Wim ran the fastest time (7'35) and he was ahead of Winston and the youngsters.

Running long 37:22 [2] 7.01 km (5:20 / km) +30m 5:13 / km
ahr:140 max:148 shoes: Mizuno Wave Fortis

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

Monday May 17, 2010 #

7 PM

Cycling 46:19 [2] 18.86 km (24.4 kph)
ahr:118 max:157 slept:7.0

I first wanted to take a total restday today. But when i was running to the sportsfield with the students several times a day, my legs didn't feel tired. So i went for a very easy and slow cycling trip with Greg this evening.

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