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Training Log Archive: Desmond

In the 7 days ending Nov 7, 2010:

	activity	#	time	miles		km		+m
	Running	4	2:51:23	21.91	(7:49)	35.26	(4:52)	87
	Orienteering	2	1:56:32	10.17	(11:27)	16.37	(7:07)	148
	Alternative	3	1:44:54	2.89		4.65
	Total	6	6:32:49	34.97		56.28		235
averages - sleep:7.9

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Sunday Nov 7, 2010 #

1 PM

Running warm up/down 7:33 [2] 1.5 km (5:02 / km)
ahr:145 max:160 slept:9.0 shoes: Mizuno wave precision 9

warming up with winston before the race
+ afterwards some warming up while kayaking

Alternative race (Kayaking) 29:54 [5] 4.65 km (6:26 / km)
ahr:176 max:194

First part of the race was 5km (4.65km on gps) kayaking. I was in the boat together with Stijn Slegers. My arms were sore already after 500m, so it became a hard race for me. We finished in 6th position, 1'30 behind the leaders.

Running race (run and bike) 27:31 [5] 7.78 km (3:32 / km) +15m 3:30 / km
ahr:179 max:204 shoes: Mizuno wave precision 9

right after the kayaking, i had difficulties with running. Also the roads were pretty muddy. it took some time untill we passed Wiet Laenen and Wim Vervoort. In the end it was a sprint for the 3rd position, but we lost it. So we became 4th. We had the 3rd best run and bike time.
Website: http://www.geelsekajakvaarders.be/kajakrunbike

Saturday Nov 6, 2010 #

Note
slept:9.5 (rest day)

1h24 (4.08km) map making at Tielenkamp (helping Ken and Winston).
+ walked 17' (1.4km) around a new lake together with Ken.

Friday Nov 5, 2010 #

2 PM

Running 1:09:52 [3] 14.13 km (4:57 / km) +40m 4:53 / km
ahr:166 max:180 slept:5.0 shoes: Mizuno wave precision 9

Endurance run with Bram at Kalmthoutse Heide. Really nice terrain and many sand tracks.

Thursday Nov 4, 2010 #

1 PM

Orienteering 57:43 [2] **** 7.39 km (7:49 / km) +25m 7:41 / km
ahr:148 max:167 slept:8.0 shoes: Icebug Spirit olx 2010

Orienteering training at Sahara Lommel (allerheiligenstage).
Took it very easy, still sore muscles and blisters which is not stimulating to run fast.

Wednesday Nov 3, 2010 #

6 PM

Running warm up/down 17:39 [2] 3.08 km (5:44 / km)
ahr:148 max:159 slept:8.0 shoes: Mizuno Wave Fortis

warming up before DAL training

+ 3min stretching
+ 5min running drills

Running intervals 7:43 [3] 2.5 km (3:05 / km)
ahr:162 max:190 shoes: Mizuno Wave Fortis

2x 6x 200m (in 38"):

41.5" - 43.1" - 40.9" - 39.4" - 36.7" - 37.4"
41.3" - 40.6" - 38.6" - 38.7" - 29.9" - 35.5"

Since my muscles are so sore from yesterday footballmatch, i decided to take it easy and ran in the back of the group.

Running intervals (recup) 11:01 [2] 1.6 km (6:53 / km)
ahr:159 shoes: Mizuno Wave Fortis

100m between each interval and 500m between the series.

Running warm up/down 15:46 [2] 2.48 km (6:21 / km)
ahr:152 max:162 shoes: Mizuno Wave Fortis

cooling down
+ stretching afterwards

Alternative (javelin) 15:00 [1]

javelin - speerwerpen

Tuesday Nov 2, 2010 #

2 PM

Alternative (football) 1:00:00 [3]
slept:8.0

3 games from each 25min indoor football.

Still not a good feeling in my both knees. Sore muscles in my back and upperlegs afterwards and 2 blisters.

Monday Nov 1, 2010 #

10 AM

Running warm up/down 10:06 [2] 1.51 km (6:41 / km) +32m 6:03 / km
ahr:127 max:152 slept:7.5 shoes: Inov8 Oroc 280

slow warming up with An F.

Orienteering race 58:49 [3] *** 8.98 km (6:33 / km) +123m 6:08 / km
ahr:168 max:191 shoes: Inov8 Oroc 280

Regional race- Les tumuli
Class: 1
Distance gps: 8.98km
Result; DSQ http://frso.be/course-results-gender.php?id=482#0

Took this race as a training. Tried to run a good tempo in the beginning, but made a 2' mistakes towards the 4th control. Also had no power in the legs today. My knees were really painfull, so i decided to skip a few controls. The 2nd part of the race i ran together with Toon Melis. He was also running slow and without mistakes.

Running warm up/down 4:12 [2] 0.68 km (6:10 / km)
ahr:137 max:153 shoes: Inov8 Oroc 280

back to the competition centre with Toon.

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