Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Jan 23, 2011:

activity

time

miles

Running

2:54:27

20.72

(8:25)

33.35

(5:14)

Cycling

2:05:16

25.31

40.73

Orienteering

1:35:00

10.27

(9:15)

16.52

(5:45)

Total

6:34:43

56.3

90.6

averages - sleep:7.6

1:43

0:00

» now

Sunday Jan 23, 2011 #

11 AM

Running warm up/down 5:49 [2] 1.05 km (5:32 / km)
ahr:139 max:151 slept:9.0 shoes: Inov-8 xtalon 212

warming up towards the start with winston

Orienteering race 57:37 [4] ** 9.8 km (5:53 / km)
ahr:179 max:197 shoes: Inov-8 xtalon 212

Regional race - Brustem
Class: 1
Distance gps: 10.91km
Results: 5th: http://hamok.be/resultaten/201101231.html#H:01
Splits: http://hamok.be/resultaten/20110123/graf.html

Decided to run it at trainingsspeed (because winston and me still wanted to a trip on the racebike afterwards, which we finally cancelled because of the bad weather).
Ran without mistakes untill control 25 (only took it slow and got stuck in the green area = sticky bushes). At control 26, i suddenly thought i was at ctrl 25, so i didn't understand the map. I lost 2min30 untill i realised that i was looking for ctrl 26..
Afterwards i was a little bit frustrated because of that stupid mistake and ran at higher pace untill the finish.

Running warm up/down 10:28 [2] 1.82 km (5:45 / km)
ahr:150 max:160 shoes: Inov-8 xtalon 212

cooling down with winston

4 PM

Cycling warm up/down (racebike) 30:00 [2]
ahr:131 max:156

indoor cycling: resistance level 1

Saturday Jan 22, 2011 #

2 PM

Cycling (racebike) 1:35:16 [2] 40.73 km (25.7 kph)
ahr:148 max:172 slept:9.0

Planned to run the orienteering competition in Arnhem today, but both Benjamin and Ken cancelled the trip this morning. So i decided to go for a cycling tour Antwerpen - Lillo - Antwerpen along the Schelde.

Friday Jan 21, 2011 #

Note
slept:6.0 (rest day)

Thursday Jan 20, 2011 #

5 PM

Running 24:14 [3] 5.15 km (4:42 / km)
ahr:144 max:167 slept:7.5 shoes: Mizuno Wave precision 11

short run in antwerpen with new runningshoes. good feeling again.

Wednesday Jan 19, 2011 #

6 PM

Running warm up/down 18:27 [2] 3.52 km (5:14 / km)
ahr:141 max:151 slept:7.0 shoes: Mizuno wave precision 9

warming up with the DAL-group: one round on the track + around the factory

+ 5min stretching
+ 10min running drills

Running intervals 21:39 [4] 4.99 km (4:20 / km)
ahr:171 max:201 shoes: Mizuno wave precision 9

400m warm up
15x 200m (36") and rest: 100m jogging (also 36")
Actual times: 37.3" - 35.8" - 37.1" - 37.0" - 36.1" - 35.3" - 36.4" - 35.6" - 35.9" - 35.2" - 34.8" - 35.0" - 36.0" - 33.8" - 30.4"

Ran everything together with Wouter, Lander and Vincent. Recuperation was short (100m), so in the end it was difficult to get my heartrate down. But the feeling was okay, after many months without intervaltraining on track.

Running warm up/down 17:53 [2] 3.07 km (5:50 / km)
ahr:148 max:153 shoes: Mizuno wave precision 9

slow cooling down with greet, francy and wouter.

Tuesday Jan 18, 2011 #

7 PM

Running warm up/down 23:18 [2] 3.48 km (6:42 / km)
ahr:122 max:131 slept:7.5 shoes: Mizuno wave precision 9

warming up with the whole DAL group

Running 35:33 [3] 7.34 km (4:51 / km)
ahr:146 max:161 shoes: Mizuno wave precision 9

next part of the training with Wouter, Tom VG, Winston, Lieven, Dirk, Maarten, Guido, Patrick,..
ran only 2.5 rounds instead of 3 (legs were tired before the training).

Monday Jan 17, 2011 #

6 PM

Running 12:53 [2] 2.21 km (5:50 / km)
ahr:147 max:164 slept:7.5 shoes: Inov-8 xtalon 212

warm up

Orienteering 37:23 [4] *** 6.72 km (5:34 / km)
ahr:171 max:193 shoes: Inov-8 xtalon 212

good feeling and good legs.

Running warm up/down 4:13 [2] 0.72 km (5:51 / km)
ahr:146 max:153 shoes: Inov-8 xtalon 212

short cooling down

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