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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Jun 9, 2013:

activity # timemileskm+m
  Orienteering4 2:52:57 14.14(12:14) 22.76(7:36) 330
  Running4 1:31:53 9.23(9:57) 14.86(6:11) 108
  Cycling1 1:23:00 21.13(15.3/h) 34.0(24.6/h) 15
  Total6 5:47:50 44.51(7:49) 71.62(4:51) 453
  [1-5]6 5:21:18
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Jun 9, 2013 #

11 AM

Running warm up/down 6:08 intensity: (1:03 @1) + (4:59 @2) + (6 @3) 0.99 km (6:14 / km) +20m 5:39 / km
ahr:131 max:156 slept:6.0 shoes: Icebug Spirit olx 2 2013

korte opwarming in de gietende regen. we waren eigenlijk te laat om nog te starten.

Orienteering race 55:36 intensity: (12 @1) + (5:25 @2) + (21:59 @3) + (26:13 @4) + (1:47 @5) 7.08 km (7:51 / km) +203m 6:52 / km
ahr:169 max:196 shoes: Icebug Spirit olx 2 2013

Le Championnat de Ligue LCACO Moyenne Distance
Class:
Coursedistance; 5.0km
Results: http://oscm08.sportsregions.fr/evenement/details/2...
Splits:
Map: http://asosillery.fr/doma/show_map.php?user=Desmon...

At control 1 i caught up with Thomas (who started 2 min ahead of me). Then the next controls went not bad, even the map was wrong. At control 5 i was 8min ahead of Thomas. Then the next 2 controls i lost a lot of time. Specially 7 was a lucky control. This part was full of yellow parts and other small paths. Here Thomas and me were together again.

At 8 i found only a sign with the correct number (prebalise), but no control. While thomas found this control at another place. I had continued without punching.

At 9 we were together again. 10 was totally wrong placed, even outside the circle. Also control 13 wasn't at the correct place, here i've lost another 3 minutes.

Not a great preparation for jukola and i lost my motivation at 7, since it was impossible to spike controls with this map...

Running warm up/down 2:20 intensity: (8 @1) + (25 @2) + (1:47 @3) 0.24 km (9:41 / km) +24m 6:28 / km
ahr:154 max:162 shoes: Icebug Spirit olx 2 2013

omhoog naar de auto om te schuilen
2 PM

Running warm up/down 11:06 intensity: (39 @1) + (5:38 @2) + (4:49 @3) 1.83 km (6:05 / km) +28m 5:39 / km
ahr:149 max:174 shoes: Icebug Spirit olx 2 2013

opwarming voor de sprintwedstrijd

Orienteering race 19:51 intensity: (14 @1) + (13 @2) + (2:09 @3) + (10:21 @4) + (6:54 @5) 2.71 km (7:19 / km) +96m 6:13 / km
ahr:185 max:200 shoes: Icebug Spirit olx 2 2013

Le Championnat de Ligue LCACO Sprint
Class:
Coursedistance: 2.4km
Results: 1/ : http://oscm08.sportsregions.fr/evenement/details/3...
Splits:
Map: http://asosillery.fr/doma/show_map.php?user=Desmon...

A sprint in a forest is a discipline which i like. Also this terrain and forest were nice. Only a pitty that the map wasn't correct. I've my doubts if control 11 or 12 were correct placed.
At control 11 i was still 10sec before Thomas (i had only lost time with my routechoice to 4. taking the path around was much faster). Then towards 12 i lost almost 3 min. The control wasn't in the green, but in the white. A lot of people lost time here. Afterwards i continued my race while jogging.

Still finished in 1st position (together with my clubmate Camille), because Thomas mispunched at the 2nd last control. Anyway, my 2nd terrible race at 1 day.

Running warm up/down 2:43 intensity: (8 @1) + (18 @2) + (1:39 @3) + (38 @4) 0.27 km (10:13 / km) +25m 6:57 / km
ahr:160 max:171 shoes: Icebug Spirit olx 2 2013

Saturday Jun 8, 2013 #

9 AM

Orienteering 22:39 intensity: (4:01 @1) + (8:19 @2) + (9:51 @3) + (28 @4) 3.11 km (7:17 / km) +2m 7:16 / km
ahr:147 max:176 slept:7.5 shoes: Inov8 xtalon 212 (august 2012)

Posten zetten voor de troljeugdtraining. enkele voorbeelden van oefeningen:

zonder wegen: http://gyazo.com/83aea4a3d9a70371b61f6f2ccd1c9a57
donut: http://gyazo.com/35d66aaa13479e199ae80796cb73700f

Orienteering 35:15 intensity: (26:15 @0) + (7:06 @1) + (1:54 @2) 1.82 km (19:20 / km) +2m 19:13 / km
ahr:100 max:143 shoes: Inov8 xtalon 212 (august 2012)

schaduwen van Lotte: vooral wandelen en joggen.

Orienteering 7:42 intensity: (26 @1) + (1:56 @2) + (5:20 @3) 1.38 km (5:36 / km) +2m 5:33 / km
ahr:148 max:165 shoes: Inov8 xtalon 212 (august 2012)

posten ophalen met winston, adriaan en jeremy.
3 PM

Cycling (racebike) 1:23:00 intensity: (5:13 @1) + (1:17:13 @2) + (34 @3) 34.0 km (24.6 kph) +15m
ahr:129 max:152

Rustig fietsen met winston: antwerpen - sint Antonius

Friday Jun 7, 2013 #

Note
slept:7.0 (rest day)

Thursday Jun 6, 2013 #

Note
slept:9.0

6 PM

Running 40:18 intensity: (17 @0) + (35 @1) + (24:25 @2) + (15:01 @3) 7.05 km (5:43 / km) +5m 5:42 / km
ahr:145 max:154 shoes: Mizuno Wave Inspire 8

rustig loslopen met ne gekwetste (pelckmans) en ne student uit vorm (van baelen). 2x rond galgenweel.

de laatste dagen weer veel last van mijn achillespezen.

Wednesday Jun 5, 2013 #

7 PM

Running warm up/down 11:44 intensity: (43 @1) + (8:47 @2) + (2:07 @3) + (7 @4) 2.02 km (5:48 / km) +2m 5:47 / km
ahr:143 max:171 slept:7.0 shoes: Inov8 xtalon 212 (august 2012)

opwarming met bram, winston en annelies

Orienteering race 31:54 intensity: (8 @1) + (8 @2) + (17 @3) + (11:18 @4) + (20:03 @5) ** 6.66 km (4:47 / km) +25m 4:42 / km
ahr:190 max:200 shoes: Inov8 xtalon 212 (august 2012)

Lenteloop Zilvermeer
Class: H1
Coursedistance: 5.9km
Results: 1/51: http://helga-o.com/webres/index.php?lauf=549#H:01
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...
Map: http://asosillery.fr/doma/show_map.php?user=Desmon...

Leuke omloop en goede baanlegging. Eigenlijk geen fouten gemaakt. Bij post 2 liep ik bijna te ver omdat ik aan het wachten was op de weg links, maar die was niet zichtbaar.
De meeste tijd verlies bij het verlaten van post 9 (bovenop een hoge toren). Ik had de schuifaf niet opgemerkt, dus alle trappen terug naar beneden..
Fysiek voelde ik me allesbehalve in vorm.

Running warm up/down 17:34 intensity: (42 @2) + (16:52 @3) 2.48 km (7:05 / km) +4m 7:02 / km
ahr:148 max:156 shoes: Inov8 xtalon 212 (august 2012)

5' uitgelopen met winston en dan met bram de eerste 7 posten opnieuw gedaan in omgekeerde richting.

Tuesday Jun 4, 2013 #

Note
slept:7.5 (rest day)

Monday Jun 3, 2013 #

Note
slept:8.0 (rest day)

wel 10km gefietst (naar en terug van Linkeroever). Ondertussen daar een uur kaart getekend met winston als voorbereiding van zaterdag; trol jeugdtraining die we er organiseren.

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