Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles		km		+m
	Running	16	14:20:31
	Orienteering	4	4:25:30	23.24	(11:25)	37.4	(7:06)	830
	Cycling	7	3:28:00	55.21		88.85
	Football	1	1:45:00
	Strength training	3	31:00
	Total	23	24:30:01	78.45		126.25		830
averages - sleep:7.5

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Tuesday Mar 31, 2009 #

Running 45:00 [3]
shoes: Adidas Supernova CTL 10

Running on the finnish track in Kessel-Lo. Ran four laps at a good speed. Still pain in the hamstrings...

Monday Mar 30, 2009 #

Cycling 30:00 [2] 15.0 km (2:00 / km)

Cycling in the gym

Sunday Mar 29, 2009 #

Note
(rest day)

Too much pain in the hamstrings, no training/competition for me today

Saturday Mar 28, 2009 #

Running 25:00 [2]
shoes: Adidas Supernova CTL 10

Easy running with Kim in Provinciaal Domein

Football 1:45:00 [4]

Football match including warm-up. We played against the 3rd in the ranking and won with 2-4! Nice game, bad weather... A bit pain in the hamstrings after the game.

Friday Mar 27, 2009 #

Cycling 37:00 [2] 16.35 km (2:16 / km)

cycling in the gym including 5 min strength training

Wednesday Mar 25, 2009 #

Running hills 1:03:00 [4]
shoes: Adidas Supernova CTL 10

Together with my brother and the brothers VDK (Thomas and Jeroen) we warmed up and then ran five times uphill on the mine terril of Beringen. Afterwards 15 min cooling down. Really nice and tough training!

Running hills 1:03:00 [4]
shoes: Adidas Supernova CTL 10

Tuesday Mar 24, 2009 #

Running long 1:25:00 [2]
shoes: Adidas Supernova CTL 10

Easy running in Kattenbos and Pijnven with Thomas VDK.

Monday Mar 23, 2009 #

Running 1:04:00 [2]
shoes: Adidas Supernova CTL 10

Easy running in Kattenbos and Pijnven together with Thomas VDK.

Sunday Mar 22, 2009 #

Orienteering race 1:30:20 [5] 9.9 km (9:07 / km) +500m 7:17 / km

Hoc Cup: really enjoyed the race in beautiful terrain. Ran a good race with little mistakes, did not push myself all the time as the competition was more of a training

Friday Mar 20, 2009 #

Running 53:00 [2]
shoes: Adidas Supernova CTL 10

Easy running with in the end four times 100m accelerating

Thursday Mar 19, 2009 #

Running 30:00 [2]
shoes: Adidas Supernova CTL 10

Easy running towards parc in Kessel-lo, two rounds and back

Wednesday Mar 18, 2009 #

Strength training 6:00 [1]

Strength training in the gym

Cycling 31:00 [2] 17.0 km (1:49 / km)

Cycling in the gym

Tuesday Mar 17, 2009 #

Running intervals 25:00 [5]
shoes: Adidas Supernova CTL 10

Athletics training in Mechelen: 6*600m with 200m rest in between (very slow jogging). Times: 1'47", 1'52", 1'51", 1'52", 1'50", 1'48"

Tough training after the week-end with two competitions.

Running warm up/down 30:00 [2]
shoes: Adidas Supernova CTL 10

Warm up and down before and after the interval training. Including 4*100m accelerating.

Sunday Mar 15, 2009 #

Orienteering race 39:25 [5] 7.2 km (5:28 / km)

National competition middle distance at Weelde. My race was not that good. I make a mistake of 2' at control 3 and in this easy and very fast terrain this is deadly. I was very mad with this control and I was not happy with my race in the beginning, I was thinking too much at other things. At control 7 I miss another 20". From then on, I start to focus more and I run a bit better. At control 13 I lose again 15" (map was not correct there) and at control 21 also (control was placed too far...). I end up as 6th. In the end I can live with this result as I expected a worse place but physically it was ok. Fabien won easily 4' in front but from then on it was close. Hope to run with less mistakes in the upcoming competitions.

Running warm up/down 25:00 [2]

Warm up and down before and after the race.

Saturday Mar 14, 2009 #

Orienteering race 51:30 [5] 7.8 km (6:36 / km)

Belgian champs night orienteering. Bad start (first three controls), I lost around 2'15" over there, then a good race until control 17 where I make a mistake of 1'15" (I lose the bronze medal over there). After this mistake I am not that secure any more and run a bit sloppy towards the controls with as result that I make another mistake of 50" at control 22. I end up as 4th. A bit disappointed because a third place would have been possible.

Running warm up/down 32:00 [2]

Warm up and down before and after the race

Friday Mar 13, 2009 #

Running 48:00 [2]
shoes: Adidas Supernova CTL 10

Athletics training in Mechelen: easy running with two accelerations in the end (100m)

Wednesday Mar 11, 2009 #

Cycling 30:00 [2] 15.0 km (2:00 / km)

Cycling in the gym

Tuesday Mar 10, 2009 #

Running 53:00 [2]
shoes: Adidas Supernova CTL 10

Athletics training in Mechelen: easy running with Kim. Four accelerations in the end (4*100m)

Monday Mar 9, 2009 #

Cycling 30:00 [2] 15.5 km (1:56 / km)

Cycling in the gym

Strength training 5:00 [1]

Strength training in the gym

Sunday Mar 8, 2009 #

Running 41:00 [2]
shoes: Adidas Supernova CTL 10

Easy running in the Provinciaal domein with Kim on the bike. Still feel my muscles after yesterdays physical test.

Saturday Mar 7, 2009 #

Running warm up/down 30:00 [2]
shoes: Adidas Supernova CTL 10

Warm up and down before and after the physical test

Running race 44:31 [5]
slept:8.0 shoes: Adidas Supernova CTL 10

Physical test with the Belgian orienteering team. We had to run 12km (180m climb) in 45'. I ran 44'31" so I met the goal but it was a real struggle. I felt bad already from in the 1st of six laps so I had to push really hard to ran under 45' but I did it and I am really satisfied. After the race I was completely empty, every muscle was hurting and I had cramps in my calves. I thought that this test would go easier for me but I am really tired of the last heavy work weeks, they are taking its toll.

Cycling 30:00 [2]

Cycling to and from the city after dinner and drinks with my mates. Good for the muscles that are hurting a lot after the physical test of today.

Friday Mar 6, 2009 #

Cycling 20:00 [2] 10.0 km (2:00 / km)

Cycling in the gym

Strength training 20:00 [1]

Strength training in the gym

Tuesday Mar 3, 2009 #

Running intervals 25:00 [5]
slept:6.45 shoes: Adidas Supernova CTL 10

Intervaltraining with Kim her athletics club in Mechelen. I had to do 10x200m with 200m easy jogging in between.

33", 32", 31", 32", 31", 31", 30", 31", 32" and 31"

Still feeling tired from Sunday so was happy when the training came to an end.

Running 32:00 [2]
shoes: Adidas Supernova CTL 10

Warming up and down before and after the intervaltraining. Including 3x100m accelerating.

Monday Mar 2, 2009 #

Note
(rest day)

Physiotherapist visit

Sunday Mar 1, 2009 #

Orienteering race 1:24:15 [5] 12.5 km (6:44 / km) +330m 5:57 / km
slept:8.0

First national event. Ran a good race except for one control where I lost 3'30". I was so close but could not find the control, he was put away in a pit and you could only see it when you were 1m away from it. I found it a lucky control... I ended up 4th which is okay.

Running warm up/down 22:00 [2]

Warm up and down before and after the race

Running 25:00 [2]
shoes: Adidas Supernova CTL 10

Warmed up with Kim at the Belgian Champs cross-country. For me it was cooling down after the race in the morning. Ran also around during her race. She ran really good! She ended up 22nd at her first appearance at the Belgian Champs and this with a big iron shortage she only found out Tuesday... In the last lap she caught up four girls, way the go!

C • Impressive... 2

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