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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Running5 3:52:31 24.19(9:37) 38.93(5:58) 152
  Orienteering2 2:07:15 11.31(11:15) 18.2(6:59) 196
  Total6 5:59:46 35.5(10:08) 57.13(6:18) 348
  [1-5]6 5:57:19
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday Feb 12, 2012 #

9 AM

Running warm up/down 3:43 intensity: (2 @1) + (23 @2) + (3:18 @3) 0.61 km (6:07 / km) +2m 6:01 / km
ahr:151 max:165 slept:7.0 shoes: Inov8 x-talon 212 (nov2011)

Orienteering race 1:11:34 intensity: (14 @2) + (43 @3) + (57:07 @4) + (13:30 @5) 12.91 km (5:33 / km) +153m 5:14 / km
ahr:187 max:197 shoes: Inov8 x-talon 212 (nov2011)

Long distance mass start Fontainebleau -
Class: A
Results: http://www.co-andrehermet.com/RESULTATS%2012.html
Splits: http://www.co-andrehermet.com/RESULTATS%2012%20SI....
Coursedistance: 10.9km

It was a long distance mass start race. The first 6 controls you could take in order that you prefered. But all runners made the same decision and same order. Towards ctrl 3 i was 1min ahead of Thomas and Hoekie (together with some French runners), but at control 5 we lost some time. There Thomas and Hoekie were in the lead and i could catch up with them again at 6. From that moment on we were with 3 together in the head of the race. We ran together untill control 21 (from 6 - 20 was not really technical). At control 21 they didn't see me punching the control and i was a bit ahead (15sec). But i ran too far towards ctrl 22 and lost more than 1 minute. Thomas and Hoekie were gone and i ran at an easy pace towards the finish (control 30).
Physically i felt good today, but pitty that i made the mistake at control 22.

Saturday Feb 11, 2012 #

6 PM

Running 53:58 intensity: (16:54 @1) + (22:29 @2) + (10:08 @3) + (4:27 @4) 5.92 km (9:07 / km) +19m 8:58 / km
ahr:138 max:191 slept:7.0 shoes: Inov8 x-talon 212 (nov2011)

Training in the cave in Fontainebleau, including some accelerations but also some walking.

Thomas VDK: http://www.youtube.com/watch?v=lH3rVofqsqE&feature...
Me: http://www.youtube.com/watch?v=T53j46H3oIM&feature...
8 PM

Orienteering race 55:41 intensity: (4:28 @1) + (25:38 @2) + (22:36 @3) + (2:59 @4) 5.3 km (10:31 / km) +43m 10:06 / km
ahr:147 max:175 shoes: Inov8 x-talon 212 (nov2011)

Score-o night Fontainebleau
Class: 1h30
Results: http://www.esprit-raid.org/Organisation/2012/CO11f...

After our run in the cave, we decided to run only 1h during the night-o. I immediately went to the most technical part. There were many controls on 1 hill. The problem was that i was reading the 1/10000 map and not the extract (1/5000). Many details and features were missing on the 10.000 map so i never knew where i was looking for. For me it was bingo orienteering and ofc i lost lots of time. Stupid that i didn't use the extract, because it was a nice area and map for sure.

Friday Feb 10, 2012 #

Note
slept:7.5 (rest day)

Fontainebleau tomorrow and sunday

Thursday Feb 9, 2012 #

5 PM

Running warm up/down 18:07 intensity: (23 @0) + (6:36 @1) + (10:14 @2) + (54 @3) 2.91 km (6:14 / km) +25m 5:58 / km
ahr:130 max:161 slept:7.5 shoes: Mizuno wave precision 12

towards Galgenweel

Running intervals 27:31 intensity: (55 @0) + (6:48 @1) + (11:04 @2) + (5:38 @3) + (3:06 @4) 4.15 km (6:37 / km) +5m 6:35 / km
ahr:140 max:176 shoes: Mizuno wave precision 12

10x 200m (40-41")

Running warm up/down 17:43 intensity: (8:41 @1) + (7:45 @2) + (1:17 @3) 2.7 km (6:34 / km) +25m 6:17 / km
ahr:130 max:162 shoes: Mizuno wave precision 12

back to the appartment

Wednesday Feb 8, 2012 #

12 PM

Running 1:07:20 intensity: (57 @0) + (5 @1) + (9:05 @2) + (57:13 @3) 14.52 km (4:38 / km) +26m 4:36 / km
ahr:156 max:167 slept:7.5 shoes: Mizuno wave precision 12

endurance run with Bram at Wortel Kolonie

Tuesday Feb 7, 2012 #

8 PM

Running 44:09 intensity: (12 @0) + (1:37 @1) + (24:01 @2) + (18:19 @3) 8.12 km (5:26 / km) +50m 5:17 / km
ahr:146 max:162 slept:7.5 shoes: Mizuno wave precision 12

around Galgenweel, alone.

Monday Feb 6, 2012 #

Note
slept:9.0 (rest day)

sore muscles, specially calves and shoulders.
did 10km easy cycling this morning

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