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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Oct 23, 2011:

activity # timemileskm+m
  Orienteering3 2:46:28 17.61(9:27) 28.34(5:52) 356
  Running4 1:48:55 12.98(8:23) 20.9(5:13) 49
  Total4 4:35:23 30.59(9:00) 49.24(5:36) 405
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Oct 23, 2011 #

10 AM

Running warm up/down 12:32 intensity: (23 @1) + (3:33 @2) + (8:03 @3) + (33 @4) 2.38 km (5:16 / km) +19m 5:04 / km
ahr:151 max:176 slept:8.5 shoes: Icebug Spirit olx 2010

Orienteering race 1:16:03 intensity: (23 @1) + (9 @2) + (37 @3) + (59:47 @4) + (15:07 @5) *** 12.76 km (5:58 / km) +262m 5:24 / km
ahr:185 max:200 shoes: Icebug Spirit olx 2010

Flemish champs long distance - Waterschei
Class: H21
Courselength: 10.61km (290m climbing)
Results: 2nd: http://hamok.be/resultaten/201110231.html#H21 (1st at Flemish champs)
Splits: http://hamok.be/resultaten/20111023/graf.html

Physically not the best performance. Never really pushed during the race, no agressive running. It felt more like a good trainingsspeed. Also my HR showed that i didn't run full speed.
The bad thing is that i didn't succeed running without mistakes, even at this speed. (20" at ctrl 4, 1'30 at ctrl 9, 1'00 at ctrl 13, 30" at ctrl 17 and 30" at ctrl 27).

Running warm up/down 4:37 intensity: (1:02 @2) + (3:35 @3) 0.83 km (5:34 / km)
ahr:154 max:163 shoes: Icebug Spirit olx 2010

Saturday Oct 22, 2011 #

Note
slept:7.0 (rest day)

Friday Oct 21, 2011 #

7 PM

Running warm up/down 8:03 intensity: (34 @1) + (7:19 @2) + (10 @3) 1.45 km (5:34 / km) +10m 5:23 / km
ahr:140 max:175 slept:6.0 shoes: Inov8 x-talon 212 (new pair)

warming up before the race together with Hoekie

Orienteering race 31:56 intensity: (6 @1) + (6 @2) + (5 @3) + (7:08 @4) + (24:31 @5) *** 6.56 km (4:52 / km) +72m 4:37 / km
ahr:193 max:200 shoes: Inov8 x-talon 212 (new pair)

Night relay - De Kluis
Coursedistance: 5.7km
Results: http://www.olomega.be/resultaten/2011/20111021.htm...
I ran the first leg: 2nd position (5sec behind Thomas vdk). Team became 10th.

Technically it was a good race. Made my biggest mistake at the first spectatorscontrol (25"). Had the same forking as Thomas vdk from the 3rd control untill the end. Ofcourse running together was an advantage. Had control about my orienteering whole the time. But technically it wasn't very difficult, a lot of running on paths.
My achilles felt surprisingly good. Had some problems with my back (because of helping students with gymnastics whole day).

Running warm up/down 6:10 intensity: (32 @2) + (5:38 @3) 1.01 km (6:05 / km) +12m 5:45 / km
ahr:156 max:167 shoes: Inov8 x-talon 212 (new pair)

cooling down with Anciaux and Hoekie

Thursday Oct 20, 2011 #

Note
slept:6.0 (rest day)

Wednesday Oct 19, 2011 #

7 PM

Running warm up/down 4:47 intensity: (21 @1) + (3:28 @2) + (58 @3) 0.9 km (5:20 / km) +5m 5:12 / km
ahr:141 max:153 shoes: Inov8 x-talon 212 (new pair)

Orienteering 58:29 intensity: (1:29 @1) + (6:11 @2) + (14:10 @3) + (32:11 @4) + (4:28 @5) ***** 9.02 km (6:29 / km) +22m 6:24 / km
ahr:171 max:198 shoes: Inov8 x-talon 212 (new pair)

Running warm up/down 4:28 intensity: (24 @2) + (4:04 @3) 0.71 km (6:15 / km) +3m 6:08 / km
ahr:157 max:165 shoes: Inov8 x-talon 212 (new pair)

Tuesday Oct 18, 2011 #

7 PM

Running warm up/down 21:02 [2] 3.58 km (5:53 / km)
ahr:131 max:145 slept:7.5 shoes: Mizuno Wave precision 11

warming up with the whole DAL group

Running 47:16 [3] 10.04 km (4:42 / km)
ahr:155 max:164 shoes: Mizuno Wave precision 11

3 rounds. together with Lander, Dennis, Winston,...

Monday Oct 17, 2011 #

Note
slept:7.0 (rest day)

feel tired

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