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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 7 days ending Apr 18, 2010:

activity # timemileskm+m
  Running5 3:36:56 24.79(8:45) 39.9(5:26) 555
  Cycling1 2:17:00 29.64(4:37) 47.7(2:52)
  Orienteering1 1:21:28 5.08(16:03) 8.17(9:58) 51536c
  Total6 7:15:24 59.51(7:19) 95.77(4:33) 107036c
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Apr 18, 2010 #

11 AM

Running warm up/down 11:00 [2] 1.3 km (8:28 / km) +55m 6:59 / km
slept:8.1

Warm up (1km) before orienteering race and 300m cooling down after.

Orienteering race 1:21:28 [4] **** 8.17 km (9:58 / km) +515m 7:35 / km
36c

Hoc Cup at Dourbes, ended 2nd. Very nice orienteering. I started bad (especially route choice to control 4 and control 5) and at control 5 Christophe Bernard caught me with 4 minutes. From that point on, I realised I had to focus more and started to push hard. Control 21 I loose some time as when I am running away from control 20, I am having some problems with the plastic around the map and after that I think I already punched control 21. Realise it when I have already passed control 21 so have to go back (I think I loose 1' there). Control 22 I also loose around 1'30" I think, afterwards it went good again. Good training but focus has to be there from the beginning!

Saturday Apr 17, 2010 #

Cycling long 2:17:00 [2] 47.7 km (2:52 / km)

Cycling with Kim, beatifull day, great tour!

Friday Apr 16, 2010 #

7 PM

Running warm up/down 50:00 [2] 10.0 km (5:00 / km) +100m 4:46 / km
shoes: Nike Air Vomero

Warm up before (28') and cooling down after interval training on the mine terril of Beringen.

Running hills 27:00 [5] 4.2 km (6:26 / km) +400m 4:21 / km
shoes: Nike Air Vomero

Terril training: 5x up in 2'40" --> strong feeling! Should have been in Sweden now but due to the volcanic ashes no trip to Sweden for me and no training for Tiomila... very dissapointing!!!

Wednesday Apr 14, 2010 #

8 PM

Running long 1:00:10 [2] 11.0 km (5:28 / km)
shoes: Asics Gel Nimbus 11

Run with Kim in Kessel-Lo

Monday Apr 12, 2010 #

8 AM

Running warm up/down 15:10 [2] 3.1 km (4:54 / km)
slept:7.75 shoes: Asics Gel Nimbus 11

Warm up before short interval on finnish track Kessel-Lo

Running intervals 8:36 [5] 2.3 km (3:44 / km)
shoes: Asics Gel Nimbus 11

2x1km on finnish track of Kessel-Lo (3'24" and 3'22" with 1'50" easy running in between).

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)
shoes: Asics Gel Nimbus 11

cooling down
6 PM

Running long 22:00 [2] 4.0 km (5:30 / km)
shoes: Nike Air Vomero

easy running in Bos van Hees, very nice tour. A pity we did not have more time.

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