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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Sep 15, 2013:

activity # timemileskm+m
  Running5 3:36:39 25.16(8:37) 40.49(5:21) 108
  Orienteering1 52:50 6.2(8:31) 9.98(5:18) 54
  Total5 4:29:29 31.36(8:36) 50.47(5:20) 162
  [1-5]5 4:22:52
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Sep 15, 2013 #

11 AM

Running warm up/down 14:28 [2] 2.53 km (5:43 / km) +1m 5:42 / km
shoes: Icebug Spirit olx 2010

Orienteering race 52:50 intensity: (7:47 @1) + (45:03 @5) *** 9.98 km (5:18 / km) +54m 5:09 / km
shoes: Icebug Spirit olx 2010

Belgian long champs - Kattenbos
Class: H21E
Coursedistance: 15.4km
Results: http://helga-o.com/webres/index.php?lauf=616#HE
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...
Map: http://www.asosillery.fr/doma/show_map.php?user=De...

Saturday Sep 14, 2013 #

11 AM

Running 34:48 intensity: (1:52 @0) + (4:53 @1) + (26:07 @2) + (1:56 @3) 4.99 km (6:59 / km) +5m 6:57 / km
ahr:135 max:165 slept:8.5 shoes: New balance 1080

Loslopen, meestal over bospaden en enkele stukjes doorgestoken.

Friday Sep 13, 2013 #

Note
slept:8.0 (rest day)

Thursday Sep 12, 2013 #

7 PM

Running warm up/down 15:20 intensity: (1:12 @0) + (2:41 @1) + (11:27 @2) 2.68 km (5:43 / km) +12m 5:36 / km
ahr:133 max:146 slept:8.0 shoes: Mizuno Wave Inspire 8

opwarming met Antwerp orienteers: Anna, Winston, Sigi, Rudy, Michael Rooman en Evert.

Running tempo 6:48 intensity: (1:21 @0) + (9 @2) + (11 @3) + (3:17 @4) + (1:50 @5) 1.89 km (3:35 / km) +3m 3:34 / km
ahr:186 max:195 shoes: Mizuno Wave Inspire 8

2km tempo in het park: Rudy bepaalde het tempo en de rest probeerde te volgen.

Running warm up/down 15:31 intensity: (13 @0) + (31 @1) + (14:42 @2) + (5 @3) 2.38 km (6:32 / km)
ahr:139 max:149 shoes: Mizuno Wave Inspire 8

heel rustig uitlopen met iedereen.

Wednesday Sep 11, 2013 #

4 PM

Running warm up/down 15:33 [2] 2.8 km (5:33 / km) +25m 5:19 / km
slept:8.0 shoes: Mizuno Wave Inspire 8

Naar Burchtseweel met Anna. Hartslagmeter vergeten.

Running intervals 22:15 [4] 5.61 km (3:58 / km) +8m 3:56 / km
shoes: Mizuno Wave Inspire 8

opnieuw 4x 4min zoals vorige week. Telkens bijna 10sec sneller per km tov vorige week.

Running warm up/down 19:46 [2] 3.15 km (6:17 / km) +25m 6:02 / km
shoes: Mizuno Wave Inspire 8

terug naar het appartement.

Tuesday Sep 10, 2013 #

6 PM

Running 1:12:10 intensity: (1:59 @0) + (1:00 @1) + (10:23 @2) + (58:20 @3) + (28 @4) 14.46 km (4:59 / km) +29m 4:56 / km
ahr:155 max:171 slept:8.5 shoes: Mizuno Wave Inspire 8

Antwerp orienteerstraining met Evert, Rudy, Sigi, Anna en Winston. Op de terugweg kwam ik ook Jerre en Eline nog tegen. Iedereen trotseerde dus het slechte weer.
C • tiens, zoveel volk! 4

Monday Sep 9, 2013 #

Note
slept:8.0 (rest day)

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