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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  Running12 7:42:58 51.88(8:55) 83.5(5:33)
  Cycling3 3:13:00 25.48(7.9/h) 41.0(12.7/h) 265
  Orienteering3 2:20:35 11.62(12:06) 18.7(7:31) 180
  Fitness1 1:00:00
  Total17 14:16:33 88.98 143.2 445

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Tuesday Nov 30, 2010 #

Running 1:00:37 [2] 10.7 km (5:40 / km)

All the time trough the snow, lots of fun

Monday Nov 29, 2010 #

Running 48:31 [2] 9.3 km (5:13 / km)

Sometimes a bit easier because of the slippery roads, but love to run in the snow. Hopefully a lot more is coming.

Saturday Nov 27, 2010 #

Running 41:20 [3] 8.0 km (5:10 / km)

Trough the mud and forest in Drieboomkensberg

Friday Nov 26, 2010 #

Running warm up/down 13:00 [1] 2.0 km (6:30 / km)

Orienteering (Night Relay Heidehuizen) 35:14 [4] 5.1 km (6:55 / km)

Only 2small mistakes, in total about 1'
Feeling was ok, but still a long way to go, didn't see anybody in the forest.
Started 5th, and came in 5th.

Thursday Nov 25, 2010 #

Note
(rest day)

Wednesday Nov 24, 2010 #

Running 1:04:21 [2] 12.0 km (5:22 / km)

Boshuisje

Tuesday Nov 23, 2010 #

Running warm up/down 11:32 [1] 2.0 km (5:46 / km)

Running 17:47 [4] 3.6 km (4:56 / km)

short intervals
6x 100m
6x 200m

Running warm up/down 11:47 [1] 2.0 km (5:54 / km)

Monday Nov 22, 2010 #

Running 29:30 [1] 5.0 km (5:54 / km)

Sunday Nov 21, 2010 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Warm up before first orienteering competition of my new season at Tielen Kamp.

Orienteering race (Tielen Kamp) 53:21 [3] 8.0 km (6:40 / km)

Did course 2 and started 2' before Frankyboy and 2' behind my dad. The 3 of us came together between 8 and 9. Just kept my own speed and had to let Frankyboy go. I'm happy with my race, only a little mistake to ctrl 15, in the wet area. I could keep a 'nice' speed till the end.
Well done Ken & Winston!

Running warm up/down 3:50 [1] 0.6 km (6:23 / km)

Saturday Nov 20, 2010 #

Note
(rest day)

Friday Nov 19, 2010 #

Running 31:50 [2] 6.0 km (5:18 / km)

Thursday Nov 18, 2010 #

9 PM

Running 50:13 [1] 9.0 km (5:35 / km)

Getting a better rythm again.

Wednesday Nov 17, 2010 #

Note
(rest day)

Tuesday Nov 16, 2010 #

9 PM

Running 43:00 [1] 7.3 km (5:53 / km)

Monday Nov 15, 2010 #

9 PM

Running 29:40 [1] 5.0 km (5:56 / km)

Easy, short first run.

Sunday Nov 14, 2010 #

8 AM

Cycling 35:00 [2] 15.0 km (25.7 kph)

From my home to Wim.
10 AM

Cycling 2:08:00 [3] 14.0 km (6.6 kph) +265m

23' trying to find the start with our team.
1h40' for only 11.6km
Very hard mtb-o race, because of the mud (4days of raining) and the coal mines, but I also did a huge mistake. I road from 6 till 10- 11 and then again to 7. Very stupid, too long/hard for me, but I had a lot of fun.
I will start training again (easily) this week. Then I will run Tielen camp on sunday and the opening night's relay next friday.
4 PM

Cycling 30:00 [1] 12.0 km (24.0 kph)

Wim - home

Sunday Nov 7, 2010 #

Orienteering 52:00 [3] 5.6 km (9:17 / km) +180m 8:00 / km

Followed my dad during his run, his speed was still ok but I had to burp a lot. (still because of my stomach). Now I will still take 1 or 2 weeks of rest, and afterwards I will start training again for hopefully a better season than this year.

Tuesday Nov 2, 2010 #

Fitness 1:00:00 [3]

Monday Nov 1, 2010 #

Note
(rest day)

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