Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Jul 4, 2010:

	activity	#	time	miles		km		+m
	Orienteering	3	4:40:37	14.35	(19:34)	23.09	(12:09)	1090	22 /	23c	95%
	Cycling	4	3:39:22	63.52	(17.4/h)	102.23	(28.0/h)	30
	Running	4	1:48:00	9.84	(10:58)	15.84	(6:49)	429
	Total	8	10:07:59	87.71	(6:56)	141.16	(4:18)	1549	22 /	23c	95%
averages - sleep:6.5

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Sunday Jul 4, 2010 #

10 AM

Running warm up/down 14:23 [2] 1.73 km (8:19 / km) +120m 6:10 / km
ahr:148 max:169 slept:7.0 shoes: Inov8 Oroc 280

warming up towards the start: jogging and walking

Orienteering race 3:12:16 [4] ***** 13.75 km (13:59 / km) +822m 10:46 / km
ahr:166 max:195 shoes: Inov-8 xtalon 212

Craft cup Verdal - long distance Hellbakkan
Class: Men Sweden
Distance GPS: 19.2km
Results: http://craft10.verdal-ok.net/files/resultat/lang/M...

Saturday Jul 3, 2010 #

1 PM

Running warm up/down 10:34 [2] **** 1.2 km (8:48 / km) +75m 6:43 / km
ahr:145 max:185 slept:8.0 shoes: Inov8 Oroc 280

Warming up with Karoline, including checking out the warming up map

Orienteering race 1:09:33 [5] ***** 5.55 km (12:32 / km) +208m 10:33 / km
ahr:180 max:199 shoes: Inov8 Oroc 280

Craftcup Verdal - middle distance Hellbakkan
Class: Men Sweden
Distance gsp: 7.65km
Results: http://craft10.verdal-ok.net/files/resultat/mellom...

Running warm up/down 7:07 [2] 0.95 km (7:31 / km) +19m 6:50 / km
shoes: Inov8 Oroc 280

slow cooling down with Karoline

Friday Jul 2, 2010 #

Event: Craftcup and WOC team selection Norway and Sweden

5 PM

Running warm up/down 20:53 [3] *** 3.96 km (5:16 / km) +50m 4:58 / km
ahr:152 max:177 slept:7.0 shoes: Inov-8 xtalon 212

Warming up before the sprint race in Verdal city, including 2min20 high speed orienteering with the warming up map.

Orienteering race 18:48 [5] *** 3.79 km (4:58 / km) +60m 4:36 / km
ahr:196 max:206 spiked:22/23c shoes: Inov-8 xtalon 212

Craftcup Verdal: sprint race Verdal city
Class: Men Sweden
Distance gps: 4.73km (average speed: 15.1km/h)
Results: 15/21: http://craft10.verdal-ok.net/files/resultat/sprint...

No mistakes at the controls, 2 routechoices could have been better (control 1 and 22). In total i lost 10 seconds, so i was satisfied about my performance. Ofcourse i had lack of speed because of no intervaltrainings the previous months.

Running warm up/down 10:23 [2] 1.58 km (6:34 / km)
ahr:153 max:165 shoes: Inov-8 xtalon 212

Short cooling down after the race

Thursday Jul 1, 2010 #

5 PM

Running 44:40 [2] 6.42 km (6:57 / km) +165m 6:10 / km
ahr:141 max:185 slept:5.5 shoes: Inov-8 xtalon 212

Short run at Dovrefjell with Karoline, Marit and Per. (partly offroad in an awesome area)
Had some problems with breathing (astma).

Wednesday Jun 30, 2010 #

Note

Tomorrow I'll travel to Norway and i'll run the WOC selection races from Norway, Sweden and some other countries. A lot of strong runners will be present. I'll run in class 'Sweden', but without many expectations. I didn't train much the previous weeks, so i just hope for some nice races.

startlist: http://craft10.verdal-ok.net/index.php?option=com_...

7 AM

Cycling 44:50 [2] 22.0 km (29.4 kph)
ahr:138 max:161 slept:5.0

SintAntonius - Hoogstraten

12 PM

Cycling race 1:45 [5] 1.5 km (51.4 kph)

Indoor cycling competition at school:
race 1: 1km: +-1'10
race 2: 0.5km: 35"

6 PM

Cycling 44:37 [2] 21.0 km (28.2 kph)

Hoogstraten - Rijkevorsel with Bruno: 14'53 (5.99km)
Rijkevorsel - SintAntonius: 29'44 (14.27km)

Tuesday Jun 29, 2010 #

3 PM

Cycling long 2:08:10 [2] 57.73 km (27.0 kph) +30m
ahr:129 max:171 slept:6.0

Cycling towards Grobbendonk and 2 times around the military campplace.
First part i drove slow at a very low heartrate, 2nd part was faster.

Monday Jun 28, 2010 #

Note
slept:7.0 (rest day)

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