Training Log Archive: DesmondIn the 7 days ending Dec 15, 2013:
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Sunday Dec 15, 2013 #
Running warm up/down 6:43 1.28 km (5:15 / km) +5m 5:09 / km
ahr:162 max:180 slept:8.5 shoes: Icebug Spirit olx 2 2013
Orienteering race 2:04:02 ***** 18.27 km (6:47 / km) +327m 6:14 / km
ahr:181 max:193 shoes: Icebug Spirit olx 2 2013
Class: A (la 77)
Coursedistance: 15.4km
Results: http://cd77if.free.fr/fichiers/2013/la77/resultats...
Splits:
Map (with my routechoices): http://www.asosillery.fr/doma/show_map.php?user=De...
Map (blanco): http://www.asosillery.fr/doma/show_map.php?user=De...
La 77 takes place every year and includes 77 controls on 15.4km (=2x 7.7km) in Fontainebleau. Every year again i enjoy this technical map and terrain a lot.
I arrived too late at the start and so i started a bit 'stressed'. So my orienteering wasn't very accurate in the beginning. Starting from control 10 i did it better and found a better flow. At control 18 i caught up with the Finnish runner Turo Vaatainen (Espoon Suunta). I kept on orienteering good and the pace was good and at control 26 i also caught up with Mathieu Kern Gillard. From then on we ran in a little group (we also caught up Frederic Parzych and some young local runenrs later on). I had some problems between ctrls 52 - 59 to understand the map and had some profit of the others. In the end we still made 2 big mistakes: ctrl 72 and 73 (at which almost everyone lost time). I didn't expect this to be the winning time, but to my surprise i had won this nice event.
Saturday Dec 14, 2013 #
Note
slept:8.0
Orienteering 1:09:15 **** 7.19 km (9:38 / km) +172m 8:36 / km
ahr:153 max:181 shoes: Icebug Spirit olx 2 2013
Running warm up/down 10:03 1.66 km (6:03 / km) +14m 5:49 / km
ahr:141 max:156 shoes: Icebug Spirit olx 2 2013
Friday Dec 13, 2013 #
Running warm up/down 10:06 1.95 km (5:12 / km) +13m 5:01 / km
ahr:144 max:162 slept:8.5 shoes: New balance 1080
Running intervals 10:01 2.42 km (4:08 / km)
ahr:177 max:190 shoes: New balance 1080
Running tempo 5:01 1.42 km (3:32 / km) +3m 3:30 / km
ahr:187 max:194 shoes: New balance 1080
Running warm up/down 10:29 2.05 km (5:07 / km) +9m 5:01 / km
ahr:153 max:162 shoes: New balance 1080
Thursday Dec 12, 2013 #
Cycling 43:03
ahr:136 max:147 slept:8.5 (rest day)
Wednesday Dec 11, 2013 #
Running warm up/down 7:50 1.39 km (5:38 / km) +61m 4:37 / km
ahr:134 max:155 slept:8.0 shoes: Icebug Spirit olx 2 2013
Orienteering 44:29 **** 6.72 km (6:37 / km) +65m 6:19 / km
ahr:175 max:188 shoes: Icebug Spirit olx 2 2013
Tuesday Dec 10, 2013 #
Cycling 45:08
ahr:129 max:143 slept:9.0
Running 1:24:39 16.4 km (5:10 / km) +29m 5:07 / km
ahr:147 max:173 shoes: New balance 1080
Samen met Rudy nog een extra rondje gelopen (2km erbij).
Monday Dec 9, 2013 #
Note
slept:7.0 (rest day)