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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Apr 3, 2011:

activity # timemileskm+m
  Running4 2:59:42 23.41(7:41) 37.68(4:46) 100
  Cycling2 2:32:08 41.33(16.3/h) 66.52(26.2/h)
  Orienteering1 54:47 5.53(9:54) 8.9(6:09)
  Alternative1 30:00 0.62(48:17) 1.0(30:00)
  Total7 6:56:37 70.9(5:53) 114.1(3:39) 100
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Apr 3, 2011 #

1 PM

Cycling 1:19:34 [3] 36.79 km (27.7 kph)
ahr:141 max:184 slept:6.5

Antwerpen - sintantonius with winston
6 PM

Cycling 1:12:34 [2] 29.73 km (24.6 kph)
ahr:142 max:167

sintantonius - antwerpen, with winston again

Saturday Apr 2, 2011 #

12 PM

Running warm up/down 3:36 [2] 0.7 km (5:09 / km)
ahr:138 max:156 slept:5.0 shoes: Inov-8 xtalon 212

short warming up with ellen

Orienteering race 54:47 [4] ** 8.9 km (6:09 / km)
shoes: Inov-8 xtalon 212

Regional o-competition - Het Leen
Class: H1
gps distance: 10.85km
Results: 2nd - http://www.trol.be/trolresultaten/201104021.html#H...
Splits:
Map: http://img856.imageshack.us/f/hetleen20110402.jpg/

I knew on forehand that the forest isn't really nice and you should use the paths all the time. In the beginning i planned to run full speed. But after 10' i felt that i had a physically offday. No power, no speed (maybe because it was the first really warm day?).
Then i decided to continue at trainingspeed. Didn't make mistakes. Overtook Bert Misplon half race. Talked with him during the race. It's really impressive that he's performing that strong without any experience in orienteering.
ran without HR-monitor
C • Bert Misplon 1

Running warm up/down 1:30 [2] 0.21 km (7:09 / km)
shoes: Inov-8 xtalon 212

very short cooling down, back towards the last control.

Friday Apr 1, 2011 #

9 AM

Running 43:08 [2] 8.25 km (5:14 / km) +50m 5:04 / km
ahr:152 max:177 slept:8.0 shoes: Mizuno Wave precision 11

easy running around Galgenweel (2 times the stairs).
high heartrate and still tired legs.

Thursday Mar 31, 2011 #

Note
slept:8.0 (rest day)

still sore adductor muscles

Wednesday Mar 30, 2011 #

6 PM

Running warm up/down 14:43 [2] 2.75 km (5:21 / km) +25m 5:07 / km
ahr:139 max:173 slept:8.5 shoes: Mizuno Wave precision 11

warming up towards Galgenweel with winston, including the stairs.
very sore adductor muscles (because of football?), that's why i skipped the atheltics intervaltraining today.

Running intervals 27:07 [4] 7.12 km (3:49 / km)
ahr:182 max:193 shoes: Mizuno Wave precision 11

2x around Galgenweel:
13'42 (3.56km - ahr: 180)
13'25 (3.56km - ahr: 184)

Running intervals 11:08 [2] 1.63 km (6:50 / km)
ahr:148 shoes: Mizuno Wave precision 11

easy parts between and after intervals

Running warm up/down 13:26 [2] 2.29 km (5:52 / km) +25m 5:34 / km
ahr:152 max:174 shoes: Mizuno Wave precision 11

cooling down, back to the appartment

Tuesday Mar 29, 2011 #

11 AM

Alternative 30:00 [3] 1.0 km (30:00 / km)

intensive indoor footballgame with students
12 PM

Running 1:05:04 [3] 14.73 km (4:25 / km)
ahr:163 max:175 slept:6.0 shoes: Inov8 x-talon 190

endurance run with Bram everaert at lunchtime. nice pace. ran towards wortel kolonie and back to school.
felt some irritation in my knee (i fell on it on sunday). I hope the bursitis problem won't start again.
had some problems with falling asleep the previous nights, that explains the short nights.

Monday Mar 28, 2011 #

Note
slept:7.0 (rest day)

Best ranking ever for me (4th): http://www.mazy.be/BOR/ShowRanking.php?category=H2...

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