Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Oct 3, 2010:

activity

time

miles

Running

2:56:45

20.7

(8:32)

33.32

(5:18)

Orienteering

1:41:37

8.43

(12:04)

13.56

(7:30)

Cycling

42:47

8.97

(12.6/h)

14.43

(20.2/h)

Strength

15:00

Total

5:36:09

38.1

61.31

averages - sleep:7.9

1:19

0:00

» now

Sunday Oct 3, 2010 #

Event: Belgian Middle Champs

10 AM

Running warm up/down 15:49 [2] 3.07 km (5:09 / km)
ahr:152 max:183 slept:7.5 shoes: Inov-8 xtalon 212

warming up before the race

Orienteering race 40:05 [5] **** 7.6 km (5:16 / km)
ahr:200 max:207 shoes: Inov-8 xtalon 212

Belgian champs middle distance - Sahara Lommel
Class: H21E
Result: 5th http://kempen-ol.be/uitslagen/20101003.HTM#HOPEN
Distance gps: 8.21km

Good speed and orienteering towards the first 3 controls. Then i made mistakes towards the 4th and 5th control (1'30 in total). Also towards the 8th control a mistake. I got demotivated and disappointed because i hoped for a run without mistakes. When i started catching up runners (Francois Hanzen, Wannes Hendrickx,..) i started to speed up again. Not happy about my race, but happy about the result (5th).

Running warm up/down 6:02 [2] 0.83 km (7:17 / km)
ahr:154 max:164 shoes: Inov-8 xtalon 212

very short cooling down with winston and then watch at the spectatorscontrol to the toprunners who had a late starttime.

Saturday Oct 2, 2010 #

3 PM

Running warm up/down 6:39 [2] 1.1 km (6:03 / km)
ahr:129 max:140 slept:8.5 shoes: Inov-8 xtalon 212

warming up with Winston, Jerre and Karoline

Orienteering 1:01:32 [2] **** 5.96 km (10:19 / km)
ahr:141 max:185 shoes: Inov-8 xtalon 212

easy orienteering training with Karoline.

Running warm up/down 10:52 [2] 1.55 km (7:01 / km)
ahr:136 max:155 shoes: Inov-8 xtalon 212

cooling down

Friday Oct 1, 2010 #

7 PM

Running 18:05 [2] 3.29 km (5:30 / km)
ahr:152 max:166 slept:8.0 shoes: Mizuno wave precision 9

warming up with DAL: on round on track + around the castle

afterwards:
5' stretching
5' running drills

Running intervals 15:45 [3] 3.8 km (4:09 / km)
ahr:165 max:178 shoes: Mizuno wave precision 9

interval 4x 4' tempo with 4' jogging in between.
We didn't run too fast, to avoid sore muscles. The first interval i had to stop earlier, because i had to explain something to the other trainingsgroup.

- 3'45 (0.88km - ahr: 162)
- 4'00 (0.96km - ahr: 168)
- 4'00 (0.96km - ahr: 167)
- 4'00 (0.95km - ahr: 166)

Running (Recuperation part) 12:07 [2] 1.77 km (6:51 / km)
ahr:139 shoes: Mizuno wave precision 9

recuperation parts: 3'08 - 4'00 - 4'00 - 0'57

Running warm up/down 10:38 [2] 1.73 km (6:09 / km)
ahr:134 max:141 shoes: Mizuno wave precision 9

cooling down on the track

Thursday Sep 30, 2010 #

Note
slept:8.0 (rest day)

Wednesday Sep 29, 2010 #

1 PM

Running 54:07 [3] 11.56 km (4:41 / km)
ahr:166 max:204 slept:9.0 shoes: Mizuno wave precision 9

This afternoon there was a relay competition at school on the track (370m each round). Bram, Jan and me ran the whole 50': some fast (16km/h) and some slower rounds (11km/h): fartlek.
My knee felt almost like normal again, so i'm very happy about it and i think i can run the champs on sunday.

7 PM

Running warm up/down 18:14 [2] 3.29 km (5:33 / km)
ahr:150 max:164 shoes: Mizuno wave precision 9

athletics training: warming up around the castle

Afterwards: 10' stretching.
Then i had to leave the training because i had to be present at school between 20h and 22h.

Tuesday Sep 28, 2010 #

7 PM

Cycling (MTB) 42:47 [3] 14.43 km (20.2 kph)
ahr:163 max:189 slept:7.0

Mountainbiking at 3boomksberg at good speed. No pain in my knee during the cycling.

Running 8:27 [1] 1.33 km (6:21 / km)
ahr:139 max:148 (injured) shoes: Mizuno wave precision 9

After cycling, i started at the clubhouse for a testrun. The situation has improved, it wasn't really painfull. But my knee still makes a strange 'click' which doesn't sound good.

Strength 15:00 [1]

stretching and strength at the clubhouse.

Monday Sep 27, 2010 #

Note
slept:7.0 (injured) (rest day)

got a cortisone injection in my knee today, so i hopefully can run on sunday.

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