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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Dec 25, 2011:

activity # timemileskm+m
  Running4 3:11:39 20.88(9:11) 33.6(5:42) 54
  Orienteering1 36:24 3.81(9:33) 6.14(5:56) 18
  Total4 3:48:03 24.69(9:14) 39.73(5:44) 72
  [1-5]4 3:47:12
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Dec 25, 2011 #

12 PM

Running 40:42 intensity: (45 @0) + (2:18 @1) + (23:53 @2) + (13:46 @3) 7.15 km (5:42 / km) +6m 5:40 / km
ahr:144 max:161 slept:7.5 shoes: Mizuno Wave precision 11

easy running in gemeentepark and vriesel with evelyn

Saturday Dec 24, 2011 #

Note
slept:7.5 (rest day)

Friday Dec 23, 2011 #

5 PM

Running 1:09:36 intensity: (1:51 @1) + (58:43 @2) + (8:40 @3) + (22 @4) 12.36 km (5:38 / km) +31m 5:34 / km
ahr:141 max:176 slept:7.0 shoes: Mizuno Wave precision 11

training with jeroen vdk on asphalt towards the athletics track in berchem

Thursday Dec 22, 2011 #

Note
slept:6.0 (rest day)

Wednesday Dec 21, 2011 #

3 PM

Running warm up/down 9:06 intensity: (6 @0) + (19 @1) + (5:36 @2) + (3:05 @3) 1.66 km (5:29 / km) +3m 5:26 / km
ahr:145 max:163 slept:7.5 shoes: Inov8 x-talon 212 (nov2011)

warming up with winston, toon, benjamin and hoekie.

Orienteering 15:52 intensity: (38 @2) + (4:39 @3) + (10:35 @4) 2.75 km (5:46 / km)
ahr:172 max:191 shoes: Inov8 x-talon 212 (nov2011)

running fullspeed uphill for 1min and then a short orienteering loop while being tired. same as last week. 1 big mistake (no compass)

Orienteering 20:32 intensity: (48 @1) + (2:14 @2) + (7:24 @3) + (9:04 @4) + (1:02 @5) 3.38 km (6:04 / km) +18m 5:55 / km
ahr:166 max:199 shoes: Inov8 x-talon 212 (nov2011)

again a big mistake.. couldn't orienteer without a compass

Running warm up/down 25:09 intensity: (9:46 @2) + (13:34 @3) + (1:24 @4) + (25 @5) 4.11 km (6:08 / km) +4m 6:06 / km
ahr:153 max:194 shoes: Inov8 x-talon 212 (nov2011)

one last uphill interval + cooling down with winston, benjamin and hoekie

Tuesday Dec 20, 2011 #

Note

added the map from last sunday in fontainebleau
9 AM

Running 47:06 intensity: (45 @1) + (28:50 @2) + (17:31 @3) 8.33 km (5:39 / km) +10m 5:37 / km
ahr:145 max:162 slept:7.5 shoes: Mizuno Wave precision 11

Monday Dec 19, 2011 #

Note
slept:8.5 (rest day)

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