Training Log Archive: DesmondIn the 7 days ending Apr 17, 2011:
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Sunday Apr 17, 2011 #
Running warm up/down 14:07 [2] 2.55 km (5:32 / km) +88m 4:43 / km
slept:8.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 31:28 [5] *** 6.2 km (5:05 / km) +135m 4:35 / km
spiked:19/23c shoes: Inov8 x-talon 212 (new pair)
Class: H21E
Distance gps: 6.87km (120m climbing)
Result: 1st: http://helga-o.com/webres/index.php?lauf=69&year=0...
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...
Map: http://img197.imageshack.us/f/grandvoir20110417.jp...
Report: http://delaatstepost.blogspot.com/2011/04/franssen...
2nd Belgian title this year and ofcourse very happy about it!
Didn't make much mistakes during the race, only small ones (hesitations). Checked an other ctrl towards ctrl 2, lost time at ctrl 3, too low at ctrl 9 and took a short stop to understand the map at ctrl 20.
Legs didn't feel great, still a bit tired from sweden i think.
Ofcourse it helped that i overtook Thomas at the 1st control and he ran in the lead the 2nd half of the race. I read the map myself whole race, never just followed. Took also different 'micro-routechoices' sometimes, but there weren't many routechoices today. Physically he was just stronger than me, that's why i couldn't take the lead in the 2nd half of the race anymore. Ofcourse it's more fun if you win when you ran totally alone. But i think i tried to play it fair and used my own skills as much as possible and can't blame myself something.
Running warm up/down 8:02 [2] 1.54 km (5:13 / km) +13m 5:00 / km
shoes: Inov8 x-talon 212 (new pair)
Saturday Apr 16, 2011 #
Running warm up/down 5:56 [2] 1.13 km (5:15 / km)
ahr:138 max:164 slept:8.5 shoes: Inov8 x-talon 190
Orienteering 38:30 [3] *** 6.77 km (5:41 / km) +30m 5:34 / km
ahr:175 max:186 shoes: Inov8 x-talon 190
Running warm up/down 5:47 [2] 1.0 km (5:47 / km)
ahr:144 max:152 shoes: Inov8 x-talon 190
Friday Apr 15, 2011 #
Note
slept:7.0 (rest day)
Thursday Apr 14, 2011 #
Running 8:31 [2] 1.38 km (6:10 / km) +13m 5:54 / km
ahr:131 max:155 slept:8.0 shoes: Icebug Spirit olx 2010
Orienteering 42:14 [3] **** 5.23 km (8:05 / km) +140m 7:07 / km
ahr:164 max:188 shoes: Icebug Spirit olx 2010
very nice and technical training in Göteborg skatas (a spectatorrace from jwoc). Legs felt very tired, so decided to take it easy. Was in control and satisfied about the orienteering except again 2 big mistakes (ctrl 4 and 9). Lost too much time there (6' or 7' in total).
Running warm up/down 2:59 [2] 0.45 km (6:38 / km) +10m 5:58 / km
ahr:139 max:147 shoes: Icebug Spirit olx 2010
afterwards: sauna
Wednesday Apr 13, 2011 #
Note
slept:5.0 (rest day)
Tuesday Apr 12, 2011 #
Orienteering 26:21 [2] *** 3.43 km (7:41 / km) +90m 6:47 / km
ahr:147 max:173 slept:7.5 shoes: Inov8 x-talon 212 (new pair)
Afterwards we ran an extra round, just running.
Running warm up/down 7:35 [2] 1.47 km (5:10 / km) +15m 4:54 / km
ahr:143 max:168 shoes: Icebug Spirit olx 2010
Orienteering 37:50 [4] *** 6.21 km (6:06 / km) +65m 5:47 / km
ahr:178 max:191 shoes: Icebug Spirit olx 2010
Legs were better than i expected. Forest was very wet (marshes) and green. Technically it was easy, but i still succeeded to make some mistakes. 34' would have been a decent result for me. The best runner did 32'30. Nice training anyway and a lot of runners were present there.
Running warm up/down 2:23 [2] 0.33 km (7:13 / km)
ahr:141 max:153 shoes: Icebug Spirit olx 2010
Monday Apr 11, 2011 #
Running warm up/down 6:03 [2] 1.01 km (5:59 / km) +36m 5:05 / km
ahr:145 max:156 slept:8.0 shoes: Icebug Spirit olx 2010
Orienteering 47:25 [3] **** 4.28 km (11:05 / km) +105m 9:52 / km
ahr:153 max:181 shoes: Icebug Spirit olx 2010
Very tough terrain, lots of steep climbs and green forest. Eva Jurenikova trained on the same map: http://www.evajurenikova.com/d/show_map.php?user=e...
Made already a 2' mistake towards the first control. Then it went good for some controls and almost catched up with thomas who started before me. But in the last part i made some bigger mistakes and at the end i was much slower than thomas. Legs felt very tired in the beginning, became better during the training. Ran at easy trainingsspeed.
Running 2:12 [2] 0.35 km (6:17 / km) +10m 5:30 / km
ahr:136 max:163 shoes: Inov8 x-talon 212 (new pair)
Strength 51:22 [2] 0.5 km (1:42:44 / km)
ahr:139 max:182 shoes: Inov8 x-talon 212 (new pair)
Regret that i stopped doing core stability exercices since last year. It was hard for several muscles. Afterwards my hamstrings and muscles around my stomach were really sore.
Running warm up/down 1:37 [2] 0.3 km (5:23 / km)
ahr:125 max:133 shoes: Inov8 x-talon 212 (new pair)