Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Feb 26, 2012:

activity # timemileskm+m
  Orienteering5 5:10:45 31.62(9:50) 50.88(6:06) 978
  Running6 2:14:15 14.2(9:27) 22.86(5:52) 70
  Total6 7:25:00 45.82(9:43) 73.74(6:02) 1048
  [1-5]6 7:24:53
averages - sleep:7.7

«»
2:02
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 26, 2012 #

9 AM

Running warm up/down 13:24 intensity: (23 @1) + (3:20 @2) + (9:25 @3) + (16 @4) 2.48 km (5:24 / km) +1m 5:23 / km
ahr:148 max:173 shoes: Inov8 x-talon 212 (nov2011)

warming up + 2 accelerations
already felt that my motivation wasn't there and also tired legs again

Orienteering race 1:37:23 intensity: (9 @1) + (8 @2) + (35 @3) + (1:24:54 @4) + (11:37 @5) ** 19.14 km (5:05 / km) +239m 4:47 / km
ahr:185 max:198 slept:6.5 shoes: Inov8 x-talon 212 (nov2011)

Nationale 1 - Dilsenerbos
Class: H21E
Coursedistance: 15.1km (295m climbing)
Results: http://www.olomega.be/resultaten/2012/20120226.htm...
Splits: http://www.olomega.be/resultaten/2012/splits/20120...
Map (with routechoices): http://imageshack.us/f/821/dilsenebos20120226.jpg/

Already towards the 1st control i lost my motivation. The forest wasn't nice to run through and running on the paths felt so boring. Wasn't really orienteering, no focus, just running on paths and thinking about other things. Luckily the mapreading was easy, so you didn't need real focus. Often thought about stopping the race.
Physically i had again a tired feeling. I felt slow whole the time, no power. Also my heartrate was too low again.
Lost some time because of bad routechoices; ctrls 1, 3, 22, 23 and 27.

I hope i'll feel better next sunday at the national champs. Should think about the best way to recover and get ready for it.

Running warm up/down 11:26 intensity: (5:46 @2) + (5:40 @3) 1.92 km (5:57 / km) +4m 5:53 / km
ahr:148 max:153 shoes: Inov8 x-talon 212 (nov2011)

first back to the start and then towards CC

Saturday Feb 25, 2012 #

12 PM

Running 24:47 intensity: (26 @1) + (22:17 @2) + (2:04 @3) 4.53 km (5:28 / km) +1m 5:28 / km
ahr:142 max:162 slept:7.5 shoes: Mizuno wave precision 12

easy run @ Kaaien Antwerpen: felt tired and without energy.

Friday Feb 24, 2012 #

7 PM

Running warm up/down 7:22 intensity: (4:40 @1) + (2:42 @2) 1.09 km (6:47 / km) +2m 6:44 / km
ahr:119 max:130 shoes: Inov8 x-talon 212 (nov2011)

Orienteering race 50:48 intensity: (5 @0) + (43 @1) + (10:01 @2) + (36:19 @3) + (3:40 @4) *** 7.87 km (6:27 / km) +41m 6:17 / km
ahr:155 max:175 slept:7.0 shoes: Inov8 x-talon 212 (nov2011)

Night-o - De Beeltjes Westerlo
Class: H1
Results: http://www.helga-o.com/webres/index.php?lauf=211&y...
Splits:
Coursedistance: 6.6km

Ran the race at easy trainingspeed. At ctrl 6 i caught up with Bram and then followed him as a shadow. In the end i got the impression that he was tired of getting followed, so i did my own orienteering again.

Running warm up/down 7:20 intensity: (1:24 @1) + (5:56 @2) 1.1 km (6:40 / km) +1m 6:38 / km
ahr:130 max:139 shoes: Inov8 x-talon 212 (nov2011)

cooling down with bram and winston

Thursday Feb 23, 2012 #

3 PM

Running warm up/down 17:25 intensity: (1:46 @1) + (9:47 @2) + (5:34 @3) + (18 @4) 2.93 km (5:57 / km) +21m 5:44 / km
ahr:143 max:172 slept:9.0 shoes: Icebug Spirit olx 2 2012

warming up with Toni

Orienteering intervals 9:13 intensity: (10 @2) + (15 @3) + (8:37 @4) + (11 @5) *** 1.86 km (4:58 / km) +5m 4:54 / km
ahr:184 max:192 shoes: Icebug Spirit olx 2 2012

Flying 1.65 kilometers: doing the same course (with 4 controls) for 3 times. It wasn't a clean performance, some hesitations and small mistakes.

Running 5:19 intensity: (3:10 @2) + (1:41 @3) + (28 @4) 0.72 km (7:21 / km) +6m 7:04 / km
ahr:149 max:186 shoes: Icebug Spirit olx 2 2012

recovery

Orienteering intervals 8:31 intensity: (19 @3) + (5:46 @4) + (2:26 @5) *** 1.8 km (4:44 / km) +5m 4:40 / km
ahr:188 max:196 shoes: Icebug Spirit olx 2 2012

2nd interval: 1.65km

Running 5:20 intensity: (2:56 @2) + (1:47 @3) + (36 @4) + (1 @5) 0.72 km (7:23 / km) +6m 7:05 / km
ahr:151 max:192 shoes: Icebug Spirit olx 2 2012

recovery

Orienteering intervals 8:47 intensity: (2 @0) + (5 @2) + (17 @3) + (6:54 @4) + (1:29 @5) *** 1.8 km (4:53 / km) +5m 4:49 / km
ahr:187 max:195 shoes: Icebug Spirit olx 2 2012

3rd interval on the same course: 1.65km. Surprised that i was 16sec slower than the previous one.

Planned to do 4 of these intervals. But had no power in my legs and wasn't running at high speed. Also my HR wasn't high enough. Still tired after POM probably. Hope that i'll find my good legs from the week before Pom again soon.

Running warm up/down 23:51 intensity: (10 @1) + (1:48 @2) + (21:53 @3) 3.96 km (6:02 / km) +13m 5:56 / km
ahr:152 max:168 shoes: Icebug Spirit olx 2 2012

cooling down on my own because Toon got 'injured' during the 3rd interval

Wednesday Feb 22, 2012 #

Note
slept:7.0 (rest day)

my knee felt already better today. think i can run again tomorrow.

Tuesday Feb 21, 2012 #

10 AM

Running warm up/down 3:01 intensity: (1:44 @2) + (1:17 @3) 0.4 km (7:32 / km) +15m 6:21 / km
ahr:146 max:157 slept:8.5 shoes: Inov8 x-talon 212 (nov2011)

very short warming up with thomas

Orienteering race 1:22:57 intensity: (8 @1) + (1:30 @2) + (10:23 @3) + (1:01:13 @4) + (9:43 @5) **** 12.01 km (6:54 / km) +428m 5:52 / km
ahr:180 max:196 shoes: Inov8 x-talon 212 (nov2011)

POM day 4 - mass start long distance Satao
Class: H21E
Results: Dsq http://www.pom.pt/pom2012/listas/pom_results_day4....
Splits: http://www.pom.pt/pom2012/listas/pom_results_day4_...

Really nice terrain. Didn't feel great during the race, specially in the uphill parts. After fighting to punch the 1st control, i was running together with Ken and Thomas. Thomas and me had totally the same forking during the butterfly. His orienteering was really good and he ran in the lead (of our group) most of the time. Towards the 9th control i slipped (because there was ice on the ground), hurt my knee and broke my compass. I could continue my race, but it was difficult to orienteer without compass. Thomas lost his SI towards control 15, so i continued running in a group with Bourrin and Seppi. All the other runners in the group were running in superelite and they had an other control at 20. I punched their control and found it out when i came at 21. Didn't want to turn back, so decided to jog to the finish.

Monday Feb 20, 2012 #

12 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
slept:8.5 shoes: Inov8 x-talon 212 (nov2011)

gps was not allowed at the WRE:
Warming up to the start and some accelerations.

Orienteering race 53:06 [5] ***** 6.4 km (8:18 / km) +255m 6:55 / km
shoes: Inov8 x-talon 212 (nov2011)

POM day 3 - WRE - Satao
Class: H21E
Results: 58th: http://www.pom.pt/pom2012/listas/pom_results_day3....
Splits: http://www.pom.pt/pom2012/listas/pom_results_day3_...

Today was the big goal of our Portugal trip but it became a disappointment. Physically i felt ok, but not great. Technically i did a bad performance. Lost already 4 minutes at the 2nd control and made again a big mistake at control 9. Tried to keep on pushing and focusing on good orienteering, but didn't succeed in it.
still suffering a cold, running nose.

« Earlier | Later »