Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 7 days ending Jan 3, 2010:

activity

time

miles

Running

6:46:42

48.22

(8:26)

77.6

(5:14)

Orienteering

2:27:54

15.97

(9:16)

25.7

(5:45)

Total

9:14:36

64.19

(8:38)

103.3

(5:22)

averages - sleep:9.2

1:50

0:00

» now

Sunday Jan 3, 2010 #

Running warm up/down 41:30 [2] 7.5 km (5:32 / km)
slept:9.0 shoes: Nike Air Vomero

Warm up and cooling down in the snow before and after interval training (fartlek) in Kessel-Lo (provinciaal domein and finnish track)

Running intervals 26:00 [5] 6.0 km (4:20 / km)
shoes: Nike Air Vomero

Fartlek training in the snow on the finnish track of Kessel-Lo. Nice with the sun and the snow, heavy.

Saturday Jan 2, 2010 #

Running long 31:27 [2] 6.4 km (4:55 / km)
slept:11.0 shoes: Nike Air Vomero

Morning jog in provinciaal domein of Kessel-Lo.

Running long 1:19:22 [2] 15.6 km (5:05 / km)
shoes: Nike Air Vomero

Easy running with Kim in Kessel-Lo (Kesselberg and finnish track).

C • more than 100km this week... 3

Thursday Dec 31, 2009 #

Running long 1:22:23 [3] 17.5 km (4:42 / km)
slept:11.0 shoes: Nike Air Vomero

Long run in Kessel-Lo (Kesselberg, provinciaal domein and finnish track).

Wednesday Dec 30, 2009 #

Running warm up/down 40:00 [2] 6.6 km (6:04 / km)
slept:8.3

Warming up and cooling down before and after orienteering race.

Orienteering race 44:46 [4] 8.7 km (5:09 / km)

5th day of Sylvester 5 days on "De Sahara"; technically the race was ok with around 1'30" lost because of small mistakes but physically a bit disappointed about the speed I had, not agressive enough compared to the others and not pushing too hard. Need to focus on pushing myself harder next time.

Tuesday Dec 29, 2009 #

Running warm up/down 53:00 [2] 9.0 km (5:53 / km)

Warm up before race (40') and cooling down afterwards (13').

Orienteering race 50:31 [3] 8.5 km (5:57 / km)

4th day of Sylvester at Sanicole: ran at easy speed, technically good race (no real mistakes).

Monday Dec 28, 2009 #

Orienteering race 52:37 [3] 8.5 km (6:11 / km)

3rd day of Sylvester 5 days at Kamp Grobbendonk. Ran at an easy speed, technically good race (no real mistakes).