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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Nov 25, 2012:

activity # timemileskm+m
  Orienteering4 3:36:10 19.88(10:52) 32.0(6:45) 90
  Running5 2:02:23 14.51(8:26) 23.35(5:15) 69
  Strength1 20:00
  Total7 5:58:33 34.39 55.34 159
  [1-5]7 5:58:14
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Nov 25, 2012 #

11 AM

Running warm up/down 4:06 intensity: (25 @1) + (43 @2) + (2:58 @3) 0.83 km (4:55 / km) +1m 4:53 / km
ahr:149 max:165 slept:9.0 shoes: Inov8 xtalon 212 (august 2012)

Orienteering race 51:12 intensity: (10 @1) + (10 @2) + (1:33 @3) + (48:46 @4) + (33 @5) *** 9.66 km (5:18 / km) +15m 5:16 / km
ahr:183 max:192 shoes: Inov8 xtalon 212 (august 2012)

Brasel - Dessel
Class: H1
Coursedistance: 8.5km
Results: http://www.helga-o.com/webres/index.php?lauf=405#H...
Splits: http://www.helga-o.com/webres/splits/splitsbrowser...
Map part 1: http://toonmelis.com/doma/show_map.php?user=Desmon...
Map part 2: http://toonmelis.com/doma/show_map.php?user=Desmon...

tempo gelopen. vrij goed georienteerd, enkele aarzelingen en 1 grote fout aan post 33. benen voelden vanaf de start wel vermoeid aan.

Running warm up/down 1:56 intensity: (3 @0) + (1:50 @3) + (3 @4) 0.33 km (5:47 / km) +2m 5:37 / km
ahr:160 max:175 shoes: Inov8 xtalon 212 (august 2012)

Saturday Nov 24, 2012 #

2 PM

Orienteering 1:00:49 intensity: (8:13 @1) + (32:20 @2) + (20:11 @3) + (5 @4) **** 7.25 km (8:23 / km) +28m 8:14 / km
ahr:142 max:170 slept:7.0 shoes: Inov8 Oroc 280

schaduwen Anna. rustig tempo.

Running warm up/down 12:17 intensity: (22 @1) + (5:11 @2) + (6:44 @3) 2.15 km (5:42 / km) +13m 5:32 / km
ahr:148 max:159 shoes: Inov8 Oroc 280

Friday Nov 23, 2012 #

7 PM

Running warm up/down 9:30 intensity: (16 @1) + (6:21 @2) + (2:53 @3) 1.74 km (5:27 / km) +7m 5:21 / km
ahr:144 max:153 shoes: Inov8 xtalon 212 (august 2012)

Orienteering race 40:58 intensity: (9 @1) + (6 @2) + (3:18 @3) + (37:10 @4) + (15 @5) *** 7.53 km (5:26 / km) +14m 5:23 / km
ahr:180 max:192 shoes: Inov8 xtalon 212 (august 2012)

Map: http://toonmelis.com/doma/show_map.php?user=Desmon...
Results: http://www.helga-o.com/webres/index.php?lauf=401#H...
Splits: http://www.helga-o.com/webres/splits/splitsbrowser...

Geprobeerd om goed door te lopen deze nacht. Voelde me wel sterk. Tijdverlies naar posten 6 en 8. Naar 8 me hard laten meetrekken door Toon.

Running warm up/down 5:03 intensity: (18 @1) + (4:45 @2) 0.65 km (7:43 / km)
ahr:134 max:139 shoes: Inov8 xtalon 212 (august 2012)

Thursday Nov 22, 2012 #

6 PM

Orienteering 1:03:11 intensity: (12 @0) + (1:04 @1) + (4:57 @2) + (25:51 @3) + (31:07 @4) ***** 7.55 km (8:22 / km) +33m 8:12 / km
ahr:166 max:186 slept:6.0 shoes: Inov8 xtalon 212 (august 2012)

Wednesday Nov 21, 2012 #

4 PM

Running warm up/down 7:51 intensity: (34 @1) + (7:17 @2) 1.37 km (5:45 / km) +7m 5:36 / km
ahr:134 max:145 slept:7.5 shoes: Mizuno Wave Inspire 8

naar het Kielpark met Toon

Running intervals 9:42 intensity: (7 @1) + (9 @2) + (2:21 @3) + (7:00 @4) + (5 @5) 2.29 km (4:15 / km) +1m 4:14 / km
ahr:175 max:192 shoes: Mizuno Wave Inspire 8

10x 30"/30" met Toon
Voelde me goed en fris vandaag.
C • 30"/30" 2

Running warm up/down 13:55 intensity: (13 @1) + (10:58 @2) + (2:44 @3) 2.34 km (5:57 / km) +8m 5:51 / km
ahr:144 max:159 shoes: Mizuno Wave Inspire 8

terug naar het appartement

Tuesday Nov 20, 2012 #

7 PM

Running 58:03 intensity: (4 @0) + (27 @1) + (5:32 @2) + (52:00 @3) 11.64 km (4:59 / km) +30m 4:55 / km
ahr:157 max:169 slept:7.0 shoes: Mizuno Wave Inspire 8

training met antwerp orienteers (Evert, Rudy, Adriaan, Toon en Winston). Zelf was ik 15 minuten te laat, dus korter getraind dan de anderen.

Ervoor sportmassage (gedurende 1u) gehad.

Monday Nov 19, 2012 #

9 PM

Strength 20:00 [1]
slept:7.0

core stability + enkels

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