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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Feb 21, 2016:

activity # timemileskm+m
  Orienteering5 4:42:39 27.12(10:25) 43.65(6:29) 449
  Running8 4:40:40 33.08(8:29) 53.24(5:16) 308
  Strength1 52:58 1.17(45:10) 1.89(28:04)
  Total9 10:16:17 61.38(10:02) 98.77(6:14) 757
  [1-5]9 10:15:50
averages - sleep:8 weight:65.3kg

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

11 AM

Running warm up/down 13:21 intensity: (1:46 @1) + (8:37 @2) + (2:58 @3) 2.53 km (5:17 / km) +4m 5:15 / km
ahr:141 max:161 shoes: Iceburg spirit olx 5 2016

Orienteering race 1:09:56 intensity: (4 @1) + (7 @2) + (51 @3) + (1:08:36 @4) + (18 @5) 13.76 km (5:05 / km) +12m 5:04 / km
ahr:185 max:192 shoes: Iceburg spirit olx 5 2016

Interland - Klein Schietveld
Results: http://helga-o.com/webres/index.php?lauf=1418#H:08
same course as the Interland: http://helga-o.com/webres/index.php?lauf=1416#M21
Map: http://asosillery.fr/doma/show_map.php?user=Desmon...

Tevreden met m'n wedstrijd vandaag na 2 zware trainingsweken (120km en 99km). Ik voelde me soms wel wat moe en traag onderweg. Ook enkele foutjes (1 minuut naar post 1 bijvoorbeeld), maar vanaf dan was de concentratie en flow wel vrij goed.
Ik vond het trouwens een leuke baanlegging en kaart, zo mag OL van mij elk weekend wel zijn.
12 PM

Running warm up/down 19:21 intensity: (25 @1) + (11:14 @2) + (7:42 @3) 3.46 km (5:36 / km) +11m 5:30 / km
ahr:145 max:159 shoes: Iceburg spirit olx 5 2016

Saturday Feb 20, 2016 #

1 PM

Running 28:50 intensity: (3:30 @1) + (16:50 @2) + (8:30 @3) 4.9 km (5:53 / km) +172m 5:00 / km
ahr:140 max:155 slept:8.5 weight:64.6kg shoes: Icebug spirit olx5 2015

Lange opwarming met Anna en Marc.

Orienteering 52:09 intensity: (12 @1) + (1:24 @2) + (13:25 @3) + (37:08 @4) 8.22 km (6:21 / km) +348m 5:14 / km
ahr:174 max:190 shoes: Icebug spirit olx5 2015

Esneux
Results: http://helga-o.com/webres/index.php?lauf=1414#H:No... Long
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...

Trainingstempo, maar technisch goed gewerkt. Bijna geen tijd verloren.

Running 25:35 intensity: (2:25 @1) + (21:09 @2) + (2:01 @3) 4.09 km (6:16 / km) +89m 5:39 / km
ahr:137 max:157 shoes: Icebug spirit olx5 2015

Uitlopen met Anna.

Friday Feb 19, 2016 #

6 PM

Running warm up/down 24:17 intensity: (1:54 @1) + (20:20 @2) + (2:03 @3) 4.43 km (5:29 / km) +1m 5:29 / km
ahr:139 max:151 slept:8.0 shoes: Icebug spirit olx5 2015

Orienteering 30:11 intensity: (4 @1) + (1:39 @2) + (21:05 @3) + (7:23 @4) 4.14 km (7:18 / km) +13m 7:11 / km
ahr:162 max:179 shoes: Icebug spirit olx5 2015

3x 8min vlot met telkens 1min rustig tussenin

Running warm up/down 14:43 intensity: (32 @1) + (14:11 @2) 2.66 km (5:32 / km)
ahr:140 max:147 shoes: Icebug spirit olx5 2015

Thursday Feb 18, 2016 #

10 AM

Running 41:06 intensity: (44 @1) + (4:30 @2) + (35:52 @3) 8.82 km (4:40 / km) +16m 4:37 / km
ahr:155 max:169 slept:8.0 shoes: New Balance 860v5

Loslopen rond het MAS

Wednesday Feb 17, 2016 #

6 PM

Orienteering warm up/down 38:29 intensity: (9:08 @1) + (15:46 @2) + (13:35 @3) 5.19 km (7:25 / km) +28m 7:13 / km
ahr:141 max:165 slept:8.0 shoes: Icebug spirit olx5 2015

Orienteering 48:02 intensity: (8 @1) + (5:25 @2) + (14:32 @3) + (27:57 @4) 7.55 km (6:22 / km) +30m 6:15 / km
ahr:168 max:185 shoes: Icebug spirit olx5 2015

Deze training was als intervaltraining bedoeld, maar het lukte me vandaag niet om op hoog tempo te orienteren.

Running warm up/down 18:07 intensity: (22 @1) + (17:45 @2) 3.02 km (6:00 / km) +1m 5:59 / km
ahr:140 max:146 shoes: Icebug spirit olx5 2015

Tuesday Feb 16, 2016 #

12 PM

Orienteering 43:52 intensity: (12:59 @1) + (18:42 @2) + (12:11 @3) 4.79 km (9:10 / km) +18m 8:59 / km
ahr:138 max:162 shoes: Icebug spirit olx5 2015

6 PM

Running 1:19:42 intensity: (27 @0) + (1:30 @1) + (1:13:49 @2) + (3:56 @3) 16.4 km (4:52 / km) +14m 4:50 / km
ahr:142 max:155 slept:8.5 shoes: New Balance 860v5

Antwerp Orienteers met Anna, Jeremy, Winston, Bert en Sigi.

Monday Feb 15, 2016 #

7 PM

Running warm up/down 15:38 intensity: (4:43 @1) + (10:48 @2) + (7 @3) 2.94 km (5:19 / km)
ahr:134 max:149 slept:7.0 weight:65.9kg

Strength 29:41 intensity: (29:01 @1) + (40 @2) 0.13 km (3:41:31 / km)
ahr:107 max:139

Strength 23:17 intensity: (12:27 @1) + (8:13 @2) + (2:37 @3) 1.75 km (13:17 / km)
ahr:126 max:164

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