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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Nov 6, 2011:

activity # timemileskm+m
  Orienteering4 4:47:14 30.22(9:30) 48.63(5:54) 196
  Running5 1:28:42 9.38(9:27) 15.1(5:53) 63
  Total5 6:15:56 39.6(9:30) 63.73(5:54) 259
  [1-5]5 6:14:53
averages - sleep:6.9

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MoTuWeThFrSaSu

Sunday Nov 6, 2011 #

10 AM

Running warm up/down 16:22 intensity: (35 @1) + (5:44 @2) + (9:54 @3) + (9 @4) 3.0 km (5:27 / km) +1m 5:26 / km
ahr:152 max:179 slept:6.0 shoes: Inov8 x-talon 212 (new pair)

warming up with jeroen hoekx

Orienteering race 1:19:48 intensity: (10 @2) + (26 @3) + (48:21 @4) + (30:51 @5) **** 16.64 km (4:48 / km) +86m 4:41 / km
ahr:190 max:200 shoes: Inov8 x-talon 212 (new pair)

Netherlands long distance champs - Edese Heide
Class: H21E
Course distance: 14.8km
Result: 3rd: http://nolb.nl/images/stories/Uitslagen/20111106/2...
splits: http://nolb.nl/images/stories/Uitslagen/20111106/g...

Really satisfied about todays race. Physically i felt strong, technically still some mistakes. Lost 1' at ctrl 2, 30" at ctrl 6, 1' at ctrl 21 and 30" at ctrl 33. That makes 3min in total + some very small mistakes.
Had the advantage to catch up with Hoekie at control 9 and we overtook Ken at control 21. Together with Ken the tempo was really fast untill the finish.
In the end i was 1min slower than Sergey and 30" slower than Benji.

Running warm up/down 6:55 intensity: (34 @2) + (6:21 @3) 1.24 km (5:35 / km) +2m 5:32 / km
ahr:159 max:167 shoes: Inov8 x-talon 212 (new pair)

cooling down with ken peeters

Saturday Nov 5, 2011 #

1 PM

Running 29:58 intensity: (1:21 @1) + (27:50 @2) + (47 @3) 5.3 km (5:39 / km) +20m 5:33 / km
ahr:136 max:156 slept:8.5 shoes: Mizuno Wave precision 11

easy run with Toon in Antwerpen
achilles is really irritating today

Friday Nov 4, 2011 #

1 PM

Orienteering 1:10:59 intensity: (35 @0) + (5:49 @1) + (26:57 @2) + (36:43 @3) + (55 @4) *** 9.33 km (7:36 / km) +14m 7:33 / km
ahr:147 max:172 slept:7.0

Running warm up/down 6:01 intensity: (1:49 @1) + (3:20 @2) + (52 @3) 0.92 km (6:34 / km) +3m 6:28 / km
ahr:137 max:153

Thursday Nov 3, 2011 #

1 PM

Running warm up/down 2:19 intensity: (9 @0) + (2 @1) + (6 @2) + (2:02 @3) 0.43 km (5:20 / km) +3m 5:10 / km
ahr:158 max:169 slept:7.5 shoes: Inov8 x-talon 212 (new pair)

Orienteering 57:28 intensity: (8 @1) + (2:41 @2) + (25:18 @3) + (29:21 @4) **** 9.55 km (6:01 / km) +27m 5:56 / km
ahr:167 max:181 shoes: Inov8 x-talon 212 (new pair)

Wednesday Nov 2, 2011 #

Note
slept:5.0 (rest day)

Tuesday Nov 1, 2011 #

10 AM

Running warm up/down 37 intensity: (11 @0) + (11 @1) + (15 @2) 0.08 km (7:37 / km)
ahr:118 max:143 slept:8.0 shoes: Inov8 x-talon 212 (new pair)

very short w.u.

Orienteering 11:40 intensity: (8 @0) + (15 @1) + (14 @2) + (44 @3) + (7:54 @4) + (2:25 @5) **** 2.17 km (5:23 / km) +27m 5:04 / km
ahr:178 max:195 shoes: Inov8 x-talon 212 (new pair)

part 1

Running 3:06 intensity: (1:09 @2) + (1:57 @3) 0.39 km (7:56 / km)
ahr:150 max:161 shoes: Inov8 x-talon 212 (new pair)

Orienteering 14:18 intensity: (13 @2) + (3:15 @3) + (4:08 @4) + (6:42 @5) **** 2.46 km (5:49 / km) +17m 5:37 / km
ahr:183 max:198 shoes: Inov8 x-talon 212 (new pair)

part 2

Orienteering 53:01 intensity: (3:45 @2) + (7:56 @3) + (36:19 @4) + (5:01 @5) ***** 8.49 km (6:15 / km) +25m 6:09 / km
ahr:177 max:203 shoes: Inov8 x-talon 212 (new pair)

part 3

Running warm up/down 23:24 intensity: (5 @1) + (4:32 @2) + (18:15 @3) + (32 @4) 3.72 km (6:17 / km) +34m 6:01 / km
ahr:152 max:173 shoes: Inov8 x-talon 212 (new pair)

Monday Oct 31, 2011 #

Note
slept:6.0 (rest day)

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