Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 30 days ending Nov 30, 2009:

activity

time

miles

Running

22:10:54

158.39

(8:24)

254.9

(5:13)

Cycling

3:40:00

Walking

3:00:00

4.35

(41:23)

7.0

(25:43)

Orienteering

2:06:33

12.37

(10:14)

19.9

(6:22)

Football

1:50:00

3.11

5.0

Strength training

45:00

Total

33:32:27

178.21

286.8

averages - sleep:7.7

3:52

0:00

» now

Monday Nov 30, 2009 #

Cycling 45:00 [2]
slept:8.5

Cycling in the gym. 21.5 km

Strength training 20:00 [1]

strength training in the gym

Sunday Nov 29, 2009 #

Running long 1:30:00 [2] 18.0 km (5:00 / km)

Long run with Hans in Heverleebos and Meerdaalwoud with a lot of climbing. Very nice tour, good feeling.

C • pictures of Vilvoorde 5

Saturday Nov 28, 2009 #

Running long 55:00 [2] 8.5 km (6:28 / km)
slept:7.0

Very easy running with Dries vdk at the cross in Vilvoorde supporting for Kim, Els and Fabien.
Kim won easily!

Football warm up/down 10:00 [2] 1.0 km (10:00 / km)

Warming up before the football match against Massis Zaventem.

Football 45:00 [4]

I played the 1st half. Very good match, we were dominating all the time, 2-0 after 1st half.

Friday Nov 27, 2009 #

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
slept:7.0

Easy warm up before orienteering race 'mass start by night' with dries vdk.
Cooling down with Ken Peeters and Tom Herremans

Orienteering race 37:59 [5] 6.1 km (6:14 / km)

Mass start by night: very well organised by VDK and Hoekx family --> thanks guys. Great effort!

The one-man relay consisted out of two loops. I ran a very good first loop, controlling all the time and arriving as first one in the finish area after this first loop with Lubina, Tom H, Desmond, Ken and Dries vdk closely behind. But at the beginning of the second loop I make three mistakes, 1st control 10-15", 2nd control 1'30", 3rd control 50" --> I lose contact with the group and run the rest of the race alone --> good training, still lots of work to do, concentration and the precision orienteering (map reading until right to the control) must be better.

Thursday Nov 26, 2009 #

Cycling 45:00 [2]
slept:6.5

Cycling in the gym (22.2 km)

Wednesday Nov 25, 2009 #

Running warm up/down 59:00 [2] 10.4 km (5:40 / km)

Warm up before interval training: 31'
Cooling down after interval training: 28'

Running intervals 8:00 [5] 2.5 km (3:12 / km)

12x40sec (around 200m on the finnish track in Kessel-Lo)

Running intervals 11:00 [1] 1.5 km (7:20 / km)
slept:8.5

11x1min very easy jogging in between intervals

Tuesday Nov 24, 2009 #

Cycling 45:00 [2]

Easy cycling in the gym.

Strength training 15:00 [1]
slept:7.0

strength training in the gym.

Monday Nov 23, 2009 #

Running long 36:23 [2] 6.6 km (5:31 / km)

Morning jog: Easy running in Kessel-Lo. Achilles tendon is hurting a bit after the cross-country race yesterday but I think that with a lot of stretching and exercises it will go away.

Running long 44:00 [2] 8.0 km (5:30 / km)

Very easy running with Kim in Kessel-Lo through wind and rain. Went to Paul Borgions (podoloog) and got a thorough analysis of the way I walk. Apparently, I run with shoes that are not good for me. I need neutral shoes and now I have anti-pronation --> causes pain in the achilles tendon and lower back. Also, my daily shoes for work are not good. Damn, need to buy other shoes --> €€€. Now I will get soles and get some new running shoes, hopefully this will decrease my complaints!

Sunday Nov 22, 2009 #

Running warm up/down 42:00 [2] 7.0 km (6:00 / km)

warming up and cooling down before and after the cross country race in arendonk

Running race 34:00 [5] 8.7 km (3:54 / km)

cross in arendonk: very tough race due to the wind, it was a very good training, nice that a lot of orienteers were running here.
Kim was 2nd --> impressive!

C • Uitslag 7

Running 20:00 [2] 3.5 km (5:43 / km)

Morning jog with 3x100m accelerating

Friday Nov 20, 2009 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Warm up and cooling down before and after the night orienteering training in Bos van Hees.

Orienteering race 55:34 [3] 7.6 km (7:19 / km)

Night orienteering in Bos van Hees: training with big mistakes. Looking forward to next week friday, hope to have a better feeling there.

Thursday Nov 19, 2009 #

Running long 54:00 [2] 10.0 km (5:24 / km)

Easy running with Hans on the finnish track in Balen.

Wednesday Nov 18, 2009 #

Running warm up/down 51:00 [2] 10.0 km (5:06 / km)

Warm up and down before and after intervaltraining in Kessel-Lo on finnish track

Running intervals 10:00 [4] 2.0 km (5:00 / km)

17*120m on finnish track in kessel-lo

Running intervals 20:00 [1] 2.0 km (10:00 / km)

16*120m: Easy walking/jogging back between intervals

Tuesday Nov 17, 2009 #

Running long 30:30 [2] 6.0 km (5:05 / km)

Easy running in Kessel-lo with 3x20sec accelerating at the beginning of my jog. Wanted to train more but was only at home from the client at 21h...

Sunday Nov 15, 2009 #

Running long 43:13 [2] 8.0 km (5:24 / km)

Very easy run with Kim in Provinciaal domein in Kessel-Lo (recuperation run). Heavy legs.

Saturday Nov 14, 2009 #

Running long 1:19:00 [3] 18.0 km (4:23 / km)

Long distance run with Kjell De Hondt and Sanne Torfs in Heverleebos and Meerdaalwoud. Took as much climbs as possible. Legs were feeling tired and stomach was irritating which made it a long and tough run.

Football warm up/down 20:00 [2] 1.0 km (20:00 / km)

Easy warm up, not to much running. Heavy legs.

Football 35:00 [3] 3.0 km (11:40 / km)

Football match with SK De Zoenk (we are first) against Kapelleke Langdorp (last). We won 10-0. After the long distance run in the morning I asked not to play the whole match as I was already very tired.

Friday Nov 13, 2009 #

Running long 1:07:00 [3] 14.0 km (4:47 / km)

Running with Kjell in Hazewinkel. Nice tour. Ate a bit too late so stomach was not that good.

C • achilleske? 3

Thursday Nov 12, 2009 #

Note
(rest day)

Only at home from work at 21.45h. No more running today. Counting down towards my new job!

C • 5..4..3..2..1.. 1

Wednesday Nov 11, 2009 #

Running long 46:00 [2] 9.0 km (5:07 / km)
slept:9.3

Easy morning jog in Kessel-Lo.

Running long 18:00 [2] 3.5 km (5:09 / km)

Cross in Mechelen: I haven't run but joined Kjell De Hondt in his warm-up.

Running long 44:00 [2] 8.2 km (5:22 / km)

Easy cooling down with Kjell after his race and following Kim during her race where she ended 2nd, 12" after Corinne Debaets --> great performance!

Tuesday Nov 10, 2009 #

Running warm up/down 10:36 [2] 1.8 km (5:53 / km)

Warming up before jenever-relay together with Desmond, Hoekie and Ken

Orienteering race 33:00 [5] 6.2 km (5:19 / km)

Jenever-relay of Slok --> great fun but hard for the stomach!

Running warm up/down 19:42 [2] 2.5 km (7:53 / km)

Cooling down with Desmond, Mash, Ken and Hoekie.

Monday Nov 9, 2009 #

Running long 1:13:00 [2] 14.0 km (5:13 / km)

Easy running on finnish track in Kessel-Lo together with Kim

Sunday Nov 8, 2009 #

Running long 55:00 [2] 10.0 km (5:30 / km)

Teambuilding-weekend: Easy running with our group during morning activity between the different exercises. No pain at the achilles tendon.

Running long 39:00 [2] 8.0 km (4:53 / km)

Easy running in Kessel-Lo (finnish track), second training of the day. No pain during training at achilles tendon, a bit sensitive after training.

Saturday Nov 7, 2009 #

Running long 52:00 [2] 10.0 km (5:12 / km)

Easy running with VVO senior team in Leopoldsburg during our teambuilding-weekend. No more pain at the achilles tendon.

Walking 3:00:00 [1] 7.0 km (25:43 / km)

Teambuilding activity: Heksentocht in Mol

Friday Nov 6, 2009 #

Note
(injured) (rest day)

Rest for the achilles tendon.

Thursday Nov 5, 2009 #

Running long 1:03:00 [2] 12.5 km (5:02 / km)
(injured)

Easy running with Kim on the finnish track in Kessel-Lo. Still pain at the achilles tendon after running.

Wednesday Nov 4, 2009 #

Note
(injured) (rest day)

Tuesday Nov 3, 2009 #

Cycling 45:00 [2]
(injured)

Cycling in the gym.

Monday Nov 2, 2009 #

Running 30:00 [2] 6.0 km (5:00 / km)
(injured)

Morning jog, very painful achilles tendons. Want to do a second training tonight but wait and see whether it's possible with the achilles tendons... Frustrating!

Cycling 40:00 [2]
(injured)

Easy cycling in the gym. No second running training possible as my achilles tendons are hurting too much...

Strength training 10:00 [1]
(injured)

strength training in the gym

Sunday Nov 1, 2009 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)

Warming up before cross-country race in Bonheiden.

Running race 31:30 [5] 9.2 km (3:25 / km)

Cross-country race in Bonheiden. Not satisfied with my race, not a good feeling during the race, finished it anyway but as it was the first race of the season, very strong participants and a very fast track, I look forward to become better. Good training anyway. After the race my achilles tendons (both legs) were really painful again...
Kim won the race in the womens field --> very strong performance!

C • Congrats to Kim 3

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