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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Aug 28, 2011:

activity # timemileskm+m
  Orienteering3 1:45:48 10.66(9:55) 17.16(6:10) 195
  Running4 1:13:17 7.9(9:17) 12.71(5:46) 50
  Total4 2:59:05 18.56(9:39) 29.87(6:00) 245
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Aug 28, 2011 #

11 AM

Running warm up/down 7:11 [2] 1.2 km (5:59 / km)
slept:8.0 shoes: Inov8 x-talon 212 (new pair)

short warming up before my race at the Belgian relay champs.

Orienteering race 41:45 [5] 8.1 km (5:09 / km) +125m 4:47 / km
shoes: Inov8 x-talon 212 (new pair)

Belgian relay champs - Schrikkelberg
Class: Hopen
Time: 41'45 (42'08 in the results because it took some untill i punched the finishcontrol after changing over with Sergey)
Distance gps: 8.67km
Rsults with team: 2nd: http://hamok.be/resultaten/201108281.html#HOPEN
Individual result: 3rd best time of everyone (Fabien and Pieter were faster)
Map: coming tomorrow

Started in 2nd position after a decent race from Ken. Knew that some other runners started close behind me, but they never catched me up. Pieter Hendrickx started 1min ahead of me. I saw him towards control 4 and 5, but the gap was still 30sec then.
Didn't make real mistakes, lost 2 times 15" at the control with a similar 'mistake'. I was at the right depression, but didn't see the control because it was hidden behind a tree. This happened at ctrls 5 and 18.
Physically i felt good, ran a decent pace whole the time. Maybe i should have pushed harder, but i didn't want to make mistakes. Also focus during the race was really good. Happy about my performance. And KOL, who deserved the victory, was just faster in this kind of terrain.

Saturday Aug 27, 2011 #

1 PM

Orienteering 29:03 [2] *** 4.06 km (7:09 / km) +70m 6:35 / km
ahr:158 max:181 slept:8.0 shoes: Inov8 Oroc 280

last easy orienteering training with Karoline in similar terrain for the relay champs.

Running warm up/down 9:50 [2] 1.74 km (5:39 / km)
ahr:146 shoes: Inov8 Oroc 280

some jogging as cooling down

Friday Aug 26, 2011 #

Note
slept:7.5 (rest day)

Thursday Aug 25, 2011 #

6 PM

Running 48:12 [3] 8.52 km (5:39 / km) +50m 5:30 / km
ahr:144 max:180 slept:8.5 shoes: Mizuno Wave precision 11

training around Galgenweel with Jerre.
warming up: 16'09
Tempo 2x 4min:
- 4'00 (1.02km - ahr: 170)
- 4'00 (1.03km - ahr: 171)
Between tempo: 4min jogging
cooling down: 20'02

Wednesday Aug 24, 2011 #

Note
slept:7.5 (rest day)

Tuesday Aug 23, 2011 #

7 PM

Running warm up/down 8:04 [2] 1.25 km (6:27 / km)
ahr:133 max:146 slept:8.5 shoes: Inov8 x-talon 212 (new pair)

warming up with jerre

Orienteering 35:00 [3] *** 5.0 km (7:00 / km)
max:184 shoes: Inov8 x-talon 212 (new pair)

no correct gps data. found out after 30min training that i had lost my gps-watch. Stopped the training and was happy to find it back after some searching.
still problems with my calves and right achilles..

Monday Aug 22, 2011 #

Note
slept:8.5 (rest day)

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