Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Jul 25, 2010:

activity

time

miles

Cycling

9:07:55

134.96

(14.8/h)

217.19

(23.8/h)

3100

Running

2:54:38

19.59

(8:55)

31.53

(5:32)

Alternative

20:00

0.5

(40:14)

0.8

(25:00)

Total

12:22:33

155.05

(4:47)

249.52

(2:59)

3120

averages - sleep:7.5

5:41

0:00

» now

Sunday Jul 25, 2010 #

6 PM

Running 54:46 [2] 8.29 km (6:36 / km)
ahr:131 max:163 slept:8.0 shoes: Mizuno Wave Fortis

Slow recuperation jog in Antwerpen (Galgenweel) with Jeroen vdk.

Saturday Jul 24, 2010 #

Event: O-Ringen Örebro 2010

9 AM

Cycling hills (racebike) 5:41:36 [4] 123.5 km (21.7 kph) +3100m
ahr:143 max:191 slept:6.0

Elias ride south: http://www.solosride.be/eliasride2.html
long cycling trip with 16 climbing starting in Spa together with Jef Boeckx, Ken Peeters, Jeroen Vdk and Stefaan Meylemans.
It was really a tough ride. I tried to follow Ken the whole training (but on some climbings he was better than me). In the end my muscles got very sore and also Ken was empty. So on the Rosier Jef and Stefaan showed that they were the best finishers.
In total the trip took 7h05'43 (including breaks). Also my average HR includes breaks.

C • fermen toer 2

Friday Jul 23, 2010 #

7 PM

Cycling 2:05:33 [2] 55.34 km (26.4 kph)
ahr:130 max:169 slept:8.0

Antwerpen - Wijnegem: 31'48 (16.31km - ahr: 144)
Wijnegem - SintJob - Wijnegem: easy with Greg: 58'24 (22.84km - ahr: 114)
Wijnegem - Antwerpen: 35'20 (16.18km - ahr: 147)

Thursday Jul 22, 2010 #

Note
slept:7.0 (rest day)

Wednesday Jul 21, 2010 #

3 PM

Running warm up/down 19:10 [2] 3.55 km (5:24 / km)
ahr:160 max:183 slept:8.0 shoes: Inov-8 xtalon 212

Warming up with Wouter before the competition including 1 acceleration.

Running race 16:22 [5] 4.8 km (3:25 / km)
ahr:204 max:208 shoes: Inov-8 xtalon 212

Duatlon Loenhout - duo
results: http://www.denotelaarcorso.be/docs/Uitslag_2010.pd...
The first part was a 5km race. The start was very fast and the first (long round: 2.8km - 9'03) was at high speed. The 2nd shorter run (2km - 7'20) i had to slow down. I had difficulties with breathing (astma).
Finished in 11th position (4th duo-team).

Running warm up/down 6:56 [2] 0.94 km (7:22 / km)
ahr:161 max:173 shoes: Inov-8 xtalon 212

My teammate (Stef Beyers) did the 2nd part (20km cycling with an average 41.6km/h) and finished in the leading group (15 athletes).
During the cycling part i did some slow running with Wouter to prepare for the 3rd part.

Running race 6:31 [5] 2.0 km (3:16 / km)
ahr:201 max:210 shoes: Inov-8 xtalon 212

The 3rd part - 2km running.
Our change-over wasn't the best, i started in 6th position, 100m behind the 3 leaders (including Wouter). I tried to run my own speed and accelerate in the end. I overtook 2 individual runners and 1 runner overtook me, so i finished in 5th position (4th duo-team).

Running warm up/down 10:55 [2] 1.68 km (6:30 / km)
ahr:150 max:159 shoes: Inov-8 xtalon 212

Slow cooling down with Winston (who participated individual) and Wouter.

Tuesday Jul 20, 2010 #

7 PM

Running warm up/down 31:02 [2] 4.8 km (6:28 / km)
ahr:135 slept:8.0 shoes: Mizuno Wave Fortis

Slow warming up with the whole DAL group in Drieboomkesberg

Running tempo 9:45 [3] 2.05 km (4:45 / km) +20m 4:32 / km
ahr:162 max:176 shoes: Mizuno Wave Fortis

The traditional fast part in the sanddunes. I took it easy with Lieven and Guy. Lanse and Tom were ahead of us.

Running 19:11 [2] 3.42 km (5:37 / km)
ahr:145 shoes: Mizuno Wave Fortis

Shortest route back to the clubhouse (because of tomorrows race) together with Lieven and Francy.

Monday Jul 19, 2010 #

2 PM

Cycling 1:01:56 [3] 29.78 km (28.9 kph)
ahr:143 max:177 slept:7.5

Cycling Antwerpen - Sint Antonius

5 PM

Cycling 18:50 [2] 8.57 km (27.3 kph)
ahr:143 max:164

Sint Antonius - Zoersel

8 PM

Alternative (swimming) 20:00 [2] 0.8 km (25:00 / km)

swimming in Wezenberg

« Earlier | Later »