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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Running27 18:41:34 131.48(8:32) 211.6(5:18)
  Orienteering6 5:17:05 33.18(9:33) 53.4(5:56) 335
  Cycling2 1:46:00 31.69(3:21) 51.0(2:05)
  Swimming3 1:30:00
  Strength training2 30:00
  Total32 27:44:39 196.35 316.0 335
averages - sleep:7.6 rhr:7

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Wednesday Mar 31, 2010 #

8 PM

Running long 1:13:36 [3] 15.8 km (4:39 / km)
slept:8.0 shoes: Nike Air Vomero

Long run in Kessel-Lo

Tuesday Mar 30, 2010 #

7 PM

Running warm up/down 27:00 [2] 5.5 km (4:55 / km)
shoes: Nike Air Vomero

Warming up before hill training on Kesselberg

Running hills 25:00 [4] 1.6 km (15:37 / km)
shoes: Nike Air Vomero

Hill training on the Kesselberg: 6x up with 150m fast running on top of the hill

Running warm up/down 33:00 [2] 6.5 km (5:05 / km)
shoes: Nike Air Vomero

Cooling down after hill training

Monday Mar 29, 2010 #

Note
(rest day)

Recovery after spring cup

Sunday Mar 28, 2010 #

8 AM

Running warm up/down 17:00 [2] 2.6 km (6:32 / km)

Warming up before 1st leg of relay at spring cup.
9 AM

Orienteering race 57:34 [5] 11.5 km (5:00 / km)

Spring cup relay: 1st leg. Very satisfied with my race. Only at the first control I lose about 10 sec and for the rest my race is really good. Physically I was not that strong as the two days before which I think is logic after two days of going full speed. Was also feeling my stomach a bit.
Anyway very good orienteering race, only 4 minutes behind the first guy. A pity my legs were not better as I was in full control all the time.

Running warm up/down 11:00 [2] 1.4 km (7:51 / km)

Cooling down after race.

Saturday Mar 27, 2010 #

12 PM

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)

Warming up before classic distance at Spring cup.

Orienteering race 1:13:10 [5] 11.5 km (6:22 / km)

Classic distance at spring cup: arrived too late at the start, don't understand that as I was not worried at all for coming too late to the start. Start was postponed with 30min but don't think it were 30min, rather 20-25min. Started one min too late and was of course completely out of concentration. Messed up my first control (3') as the focus was not there at all. Was pretty disappointed as from then but could refocus anyway. Ran pretty well until control 17 where I lose another minute. Control 21 I don't understand the map at all and lose 2'40", no motivation any more as from then and didn't run full speed any more --> controls 25 and 26 mistakes of 1'. Not satisfied with my run, never should have been late at the start and even then should have kept the focus towards control 1. Dissapointed.
5 PM

Running (Recovery) 20:00 [2] 3.0 km (6:40 / km)
shoes: Nike Air Vomero

Recovery run before evening dinner

Friday Mar 26, 2010 #

Event: Spring Cup
 
5 PM

Running warm up/down 25:00 [2] 4.3 km (5:49 / km)
shoes: Nike Air Vomero

easy warming up jog with Jeroen VDK some hours before start night relay spring cup.
8 PM

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)

warming up before running 2nd leg at night relay.

Orienteering race 29:12 [5] 4.6 km (6:21 / km)

2nd leg night relay spring cup. Bad race, wanting too much, too motivated, resulting in a bad concentration and map reading, lost a lot of time to 1st and 4th control; afterwards a bit better but still not without mistakes. A pity because good legs.

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)

Cooling down after the race with Kim.

Thursday Mar 25, 2010 #

Note
(rest day)

rest day before spring cup + travel

Wednesday Mar 24, 2010 #

7 PM

Cycling long 1:01:00 [2] 28.0 km (2:11 / km)

Easy cycling with roadbike along the canal with the headlamp. Nice weather.

Tuesday Mar 23, 2010 #

7 AM

Swimming 30:00 [3]

Morning swim in sportoase.
7 PM

Running long 1:19:00 [3] 15.5 km (5:06 / km)
shoes: Nike Air Vomero

Slok training in Heverleebos + two extra laps of 1km in sportkot

Monday Mar 22, 2010 #

7 PM

Running long (Recovery) 38:00 [2] 7.3 km (5:12 / km)
shoes: Nike Air Vomero

Recovery run after the week-end.

Sunday Mar 21, 2010 #

11 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Warm up before national orienteering competition middle distance.

Orienteering race 39:20 [5] 7.3 km (5:23 / km)

National competition middle distance. 8th of 51. Physically I felt strong and I ran a good race except for three controls where I lost time when I was distracted by the runners that I caught. I lose at those two controls around 1'25". A pity as the fourth place was definitely possible.

Running warm up/down 23:25 [2] 3.2 km (7:19 / km)
shoes: Nike Air Vomero

Easy cooling down with Jeroen VDK

Saturday Mar 20, 2010 #

7 AM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
slept:8.0 shoes: Nike Air Vomero

Morning jog before physical testrun at 10am. Bad feeling in the stomach.
10 AM

Running warm up/down 34:00 [2] 5.5 km (6:11 / km)
shoes: Nike Air Vomero

Warm up and cooling down before and after the physical testrun.

Running race 39:00 [5] 10.0 km (3:54 / km)
shoes: Nike Air Vomero

Physical testrun: Ran only 6km (3 laps) of the physical testrun of 14km as I had cramps in my stomach. Had it already this morning and came up in the second lap and did not go away which made me to reduce my speed and stop. Very dissapointing as I know I could come close. Rested one lap and did two more laps afterwards, just to have a good training, feeling was better then...

Friday Mar 19, 2010 #

Note
(rest day)

Thursday Mar 18, 2010 #

1 PM

Running long 42:00 [2] 9.0 km (4:40 / km)
shoes: Nike Air Vomero

Running around the industry zone Ravenshout in Paal-Beringen at lunch

Wednesday Mar 17, 2010 #

Note
(rest day)

Tuesday Mar 16, 2010 #

7 AM

Swimming 30:00 [3]
slept:6.75

Swimming in Sportoase before work.
7 PM

Running long 1:18:00 [2] 16.0 km (4:53 / km)
shoes: Nike Air Vomero

Slok training (13,5 km) + 2,5 km on finnish track of sportkot. Long time ago that I went to the slok training, was very nice!

Sunday Mar 14, 2010 #

1 PM

Running long 1:05:00 [2] 12.0 km (5:25 / km)
shoes: Nike Air Vomero

Running around during the Belgian cross country championships in Oostende. Kim ran a superb race and ended 10th => definitely worth drinking some champagne on that!!!
C • Proficiat 5

Saturday Mar 13, 2010 #

2 PM

Running warm up/down 31:00 [2] 6.0 km (5:10 / km)
shoes: Nike Air Vomero

Easy warm up running in provinciaal domain before the Belgian night champs this evening.
8 PM

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)

Warm up before the Belgian night champs

Orienteering race 55:49 [5] 7.9 km (7:04 / km) +335m 5:50 / km

Belgian night champs in Chevetogne: 4th place
Physically it was good but technically it could be better, not really bad but to much time loss anyway. 3rd place was certainly possible.

Friday Mar 12, 2010 #

1 PM

Running long 42:00 [2] 9.0 km (4:40 / km)
shoes: Nike Air Vomero

Running with Christophe in Paal-Beringen.

Thursday Mar 11, 2010 #

8 PM

Swimming 30:00 [3]

Swimming in Sportkot.

Strength training 15:00 [1]

Strength training in the water for the hamstrings

Wednesday Mar 10, 2010 #

1 PM

Running long 27:51 [2] 5.9 km (4:43 / km)
rhr:7 shoes: Nike Air Vomero

Easy running in Kessel-Lo, no time for more.

Monday Mar 8, 2010 #

2 PM

Running (Recovery) 40:00 [3] 6.0 km (6:40 / km)
shoes: Nike Air Vomero

Recovery training at the cross country race in Betekom where Kim was participating. Nice 2nd place for her! Next week Belgian champs.
C • Weekend 3
8 PM

Running long 42:30 [2] 7.9 km (5:23 / km)
shoes: Nike Air Vomero

Recovery run with Kim in Kessel-Lo on finnish track.

Sunday Mar 7, 2010 #

10 AM

Running warm up/down 14:47 [2] 2.7 km (5:29 / km)

Warm up before orienteering race in Gemeentebos, Hechtel.

Orienteering race 1:02:00 [4] 10.6 km (5:51 / km)

GPS: 12.2 km
Good training, made two stupid mistakes but not too much time loss. Heavy legs after trainings of the last two days.

Hamstrings are my major problem in the orienteering. Pretty satisfied about the map reading at the moment but too little strength in my hamstrings making me loose a lot of power during a race. Will start to work on that as from now.

Saturday Mar 6, 2010 #

10 AM

Running long 41:00 [2] 7.3 km (5:37 / km)
shoes: Nike Air Vomero

Recovery run with Kim in Kessel-Lo.
7 PM

Running long 39:35 [2] 8.0 km (4:57 / km)
shoes: Nike Air Vomero

Evening run with a few accelerations in Kessel-Lo.

Friday Mar 5, 2010 #

8 PM

Running warm up/down 30:00 [2] 5.9 km (5:05 / km)
shoes: Nike Air Vomero

Warming up and cooling down before and after intervaltraining.

Running intervals 34:00 [4] 9.0 km (3:47 / km)
shoes: Nike Air Vomero

3x3000m on finnish track in Kessel-Lo at good speed but certainly not full speed.

Running 11:20 [2] 2.0 km (5:40 / km)
shoes: Nike Air Vomero

Easy running in between intervals

Thursday Mar 4, 2010 #

Note
(rest day)

No time for training, worked until 23h in the office.

Wednesday Mar 3, 2010 #

Note
(rest day)

No time for training

Tuesday Mar 2, 2010 #

8 PM

Cycling long 45:00 [2] 23.0 km (1:57 / km)

Easy cycling in the gym.

Strength training 15:00 [1]

Legs and abdo

Monday Mar 1, 2010 #

8 PM

Running (Recovery) 44:30 [2] 7.9 km (5:38 / km)
shoes: Nike Air Vomero

Recovery run with Kim in Kessel-Lo

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