Training Log Archive: DesmondIn the 7 days ending Sep 25, 2011:
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Sunday Sep 25, 2011 #
Running warm up/down 10:37 [2] 1.92 km (5:32 / km)
ahr:145 max:173 slept:8.0 shoes: Inov8 x-talon 212 (new pair)
Orienteering race 38:19 [5] ** 6.6 km (5:48 / km) +25m 5:42 / km
ahr:194 max:202 shoes: Inov8 x-talon 212 (new pair)
Class: H open
Result: 1st leg: came in as 4th, but had the longest forking: 2nd best time in min/km.
Team result: 9th: http://kempen-ol.be/uitslagen/20110925_afl.HTM
Distance gps: 7.62km
Map with my routechoices: http://imageshack.us/photo/my-images/217/duitsebas...
Worldofo 3Drun: http://3drerun.worldofo.com/index.php?st=vk+afloss...
The first controls were immediately forked. Took a good start and ran in the lead of my forking. At the 3rd control everyone came together. Here i punched in 2nd position, some seconds behind Thomas VDK.
Towards the 4th and 5th control (and specially towards number 7) he had shorter forking. Actually i had the longest forking during the whole race, except at the first controls.
So Thomas was away from us and i ran behind him in the chasing group together with Evert Leeuws, Ken Peeters, Toon Melis, Winston Franssen, Wouter Hus,..
Towards control 9 i made my only mistake. I ran towards ctrl 10 instead of towards 9, so i had to return. I was lucky that the others made a mistake at control 15, so i was back in the chasing group.
Then i mostly ran in the lead from this group (also Evert Leeuws was one of the strongest in this group). Came in as 4th, because Ken and me had again the longest forking at the 2nd last control.
Physically i didn't feel great today, still tired legs from saturday.
Running warm up/down 12:50 [2] 2.17 km (5:55 / km)
ahr:151 max:159 shoes: Inov8 x-talon 212 (new pair)
Saturday Sep 24, 2011 #
Running warm up/down 13:46 [2] 2.54 km (5:25 / km)
ahr:152 max:184 slept:10.0 shoes: Mizuno Wave precision 11
Warming up before the race with the other Dal runners: Winston, Lander, Lanse, Lieven, Francy,..
Running race 17:46 [4] 5.06 km (3:31 / km)
ahr:202 max:209 shoes: Mizuno Wave precision 11
Result: 1/209: http://www.chronorace.be/web2/Classements/ListeRap...
Photos: https://picasaweb.google.com/101812342579372950497...
Ran in a group with some other 5, 10 and 15km-runners (everyone started together). Also Lieven and Lander were in this group. After 2.5km i accelerated a bit and could run away from the others. Finished in 1st position alone, 10sec ahead of Lieven. The other runners continued for more laps.
Didn't push as hard as possible because of tomorrows orienteering race.
Running warm up/down 9:49 [2] 1.61 km (6:06 / km)
ahr:161 max:168 shoes: Mizuno Wave precision 11
Running warm up/down 16:04 [2] 2.63 km (6:07 / km)
ahr:146 max:155 shoes: Mizuno Wave precision 11
Friday Sep 23, 2011 #
Note
slept:4.0 (rest day)
Thursday Sep 22, 2011 #
Note
slept:7.5 (rest day)
Wednesday Sep 21, 2011 #
Running 45:00 [2] 9.0 km (5:00 / km)
slept:7.5 shoes: Mizuno Wave precision 11
Orienteering 23:02 [3] **** 3.27 km (7:03 / km)
ahr:159 max:184 shoes: Inov8 x-talon 212 (new pair)
Orienteering 47:17 [3] *** 7.13 km (6:38 / km)
ahr:165 max:178 shoes: Inov8 x-talon 212 (new pair)
Tuesday Sep 20, 2011 #
Running warm up/down 14:27 [2] 2.85 km (5:04 / km) +25m 4:51 / km
ahr:144 max:179 slept:7.0 shoes: Mizuno Wave precision 11
Running intervals 52:58 [4] 12.36 km (4:17 / km)
ahr:178 max:198 shoes: Mizuno Wave precision 11
- 13'21 (3.55km - ahr: 186)
- 13'32 (3.56km - ahr: 187)
- 13'27 (3.55km - ahr: 191)
jogging between the intervals: 6'09 (0.815km - ahr: 147) and 6'28 (0.87km - ahr: 152)
Running warm up/down 13:43 [2] 2.31 km (5:56 / km) +25m 5:38 / km
ahr:159 max:182 shoes: Mizuno Wave precision 11
Monday Sep 19, 2011 #
Note
(rest day)