Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Oct 10, 2010:

activity

time

miles

Orienteering

2:02:28

8.33

(14:42)

13.4

(9:08)

140

Running

1:54:05

14.06

(8:07)

22.62

(5:03)

Total

3:56:33

22.38

(10:34)

36.02

(6:34)

167

averages - sleep:7.1

1:16

0:00

» now

Sunday Oct 10, 2010 #

11 AM

Running warm up/down 16:06 [2] 2.96 km (5:26 / km) +27m 5:12 / km
ahr:142 max:163 slept:6.0 shoes: Inov-8 xtalon 212

warming up before 25manna korten

Orienteering race 55:22 [3] ***** 5.3 km (10:27 / km) +77m 9:44 / km
ahr:169 max:193 shoes: Inov-8 xtalon 212

25 manna korten - Stockholm
Class: H21 1
Results: 67th http://obasen.nu/winsplits/online/sv/default.asp?p...
GPS Distance: 7.51km
Map: http://www.obasen.nu/runoway/runoway.php?version=4...

Started concentrated and motivated. Legs felt almost as strong as yesterday. But technically i failed again. 6min lost towards the 4th control. Again a mistake at the 5th control. Then jogged instead of keep op pushing and included some more mistakes at the end.

Saturday Oct 9, 2010 #

Event: 25manna

2 PM

Running warm up/down 9:42 [2] 1.79 km (5:25 / km)
ahr:145 max:175 slept:6.0 shoes: Inov-8 xtalon 212

warming up before 25manna race

Orienteering race 1:07:06 [5] ***** 8.1 km (8:17 / km) +63m 7:58 / km
ahr:182 max:205 shoes: Inov-8 xtalon 212

25 manna race - Stockholm
Result: 218th (25th leg): http://www.obasen.nu/winsplits/online/sv/default.a...
Team result: DSQ
Map: http://img819.imageshack.us/f/25manna20101009.jpg/
Gps distance: 10.35km

A disaster towards the 1st control. I made a very big mistakes and didn't know where i was. I lost 20min here.. Afterwards i ran an almost perfect race, but ofcourse the result was very bad.

Friday Oct 8, 2010 #

Running 24:46 [2] 4.61 km (5:22 / km)
ahr:145 max:168 slept:9.0 (rest day) shoes: Mizuno Wave Fortis

slow run with Winston and Thomas.

Thursday Oct 7, 2010 #

Note
slept:7.0 (rest day)

Wednesday Oct 6, 2010 #

6 PM

Running warm up/down 17:29 [2] 3.3 km (5:18 / km)
ahr:149 max:168 slept:8.0 shoes: Mizuno Wave Fortis

warming up around the castle with the DAL group

+ 5' stretching
+ 10' running drills

Running intervals 20:02 [4] 5.75 km (3:29 / km)
ahr:191 max:206 shoes: Mizuno Wave Fortis

5x 4min tempo (rest: 4' jogging):
the 1st and 2nd interval we ran a good speed. 3rd and 4th interval slower and the last one we pushed harder. I always ran with Tom, Jonas and Vincent. Also Greet followed us during the 3rd and 4th interval.
I had a good feeling again, nice.

- 4'02 (1.19km - ahr: 182)
- 4'00 (1.18km - ahr: 196)
- 4'00 (1.05km - ahr: 185)
- 4'01 (1.08km - ahr: 186)
- 3'59 (1.25km - ahr: 198)

Running intervals (recuperation part) 16:19 [2] 2.51 km (6:30 / km)
ahr:162 shoes: Mizuno Wave Fortis

4x 4' jogging during the intervals

Running warm up/down 9:41 [2] 1.7 km (5:42 / km)
ahr:162 max:167 shoes: Mizuno Wave Fortis

cooling down on the track

Tuesday Oct 5, 2010 #

Note
slept:7.5 (rest day)

no time for training

Monday Oct 4, 2010 #

Note
slept:6.0 (rest day)

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