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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 7 days ending Mar 28, 2010:

activity # timemileskm+m
  Running8 3:51:00 24.79(9:19) 39.9(5:47)
  Orienteering3 2:39:56 17.15(9:20) 27.6(5:48)
  Cycling1 1:01:00 17.4(3:30) 28.0(2:11)
  Swimming1 30:00
  Total10 8:01:56 59.34 95.5

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MoTuWeThFrSaSu

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.

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