Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 30 days ending Apr 30, 2011:

activity	#	time	miles	km	+m
Running	23	13:58:28	75.7	121.82	430
Orienteering	9	7:32:38	29.64	47.7	1715	65 /	86c	75%
Strength	10	1:26:30
Off road running	3	1:23:06
Mountainbike	1	1:00:43
Cycling	1	31:23
Swimming	1	30:00
Stretching	1	4:16
Total	35	26:27:04	105.33	169.52	2145	65 /	86c	75%
[1-5]	35	26:22:48

2:43

0:00

» now

Saturday Apr 30, 2011 #

Running 51:02 [2]
shoes: Nike Air

In the 'hilly' part of Drieboomkensberg

Strength 10:00 [3]

Friday Apr 29, 2011 #

Off road running 1:08:36 [2]
shoes: Salomon Speedcross 2

Visibility went from really good to bad in just a few weeks, but nice to run through.

Thursday Apr 28, 2011 #

Running 1:04:14 [2] 13.5 km (4:45 / km) +50m 4:40 / km
shoes: Nike Air

3 big rounds of 4.5km in Drieboomkensberg, awesome feeling.

Stretching 4:16 [0]

Wednesday Apr 27, 2011 #

Strength 10:00 [3]
(rest day)

Strength + stretching

Tuesday Apr 26, 2011 #

Running warm up/down 8:30 [2]
shoes: Nike Air

Running intervals 30:36 [5] 6.0 km (5:06 / km) +100m 4:42 / km
shoes: Nike Air

10*300m up the bridge and back

Running warm up/down 6:49 [1]
shoes: Nike Air

Monday Apr 25, 2011 #

Cycling 31:23 [3]

Not too fast but high frequency. Recuperation day between 2 hard days, just taking some rest for my knee/achilles.

Sunday Apr 24, 2011 #

9 AM

Running 1:57:01 [2] 22.0 km (5:19 / km)
shoes: Nike Air

Supported my dad in his marathon training.
He first ran 2 rounds, I joined him for another 4 rounds (5.5km)
Tested out some new energy gel after 3 rounds, satisfied because it's the first one that my stomach can handle without cramps.

Saturday Apr 23, 2011 #

9 AM

Strength 5:00 [3]

8 PM

Mountainbike 1:00:43 [2]

Easy MTB with my dad

Friday Apr 22, 2011 #

Running warm up/down 10:33 [2] 2.0 km (5:17 / km)
shoes: Nike Air

Running 30:30 [4] 7.0 km (4:21 / km)
shoes: Nike Air

Drieboomkensberg
3*6', the 4th in 6'30" (+chapel) - 2' easy jog in between

Running warm up/down 11:23 [1] 2.0 km (5:42 / km)
shoes: Nike Air

+ stretching

Thursday Apr 21, 2011 #

Running 1:02:00 [2] 12.8 km (4:51 / km)
shoes: Nike Air

Good feeling

Wednesday Apr 20, 2011 #

Note
(rest day)

Fell a sleep in the burning sun for 2h --> major headache

Tuesday Apr 19, 2011 #

11 AM

Running warm up/down 9:57 [1] 2.0 km (4:59 / km)
shoes: Inov8 X-Talon 212

Actually already too hot for me.

Running 23:00 [5] 5.0 km (4:36 / km)
shoes: Inov8 X-Talon 212

10*50" - 10" R
3' easy jog
10*50" - 10" R

Running warm up/down 12:03 [1] 2.0 km (6:02 / km)
shoes: Inov8 X-Talon 212

Cool down + stretching, better legs afterwards then before :)

Monday Apr 18, 2011 #

11 AM

Running 21:39 [1] 4.0 km (5:25 / km)
shoes: Nike Air

Easy run + running drills

Strength 10:00 [2]

Strength + stretching

8 PM

Swimming 30:00 [3]

Sunday Apr 17, 2011 #

11 AM

Running warm up/down 16:57 [2]
shoes: Inov8 X-Talon 212

Forgot all my orienteering stuff, rented an Emit and used the compass and control description from Marc L. :) Good preparation.

Orienteering race 27:43 [5] 4.9 km (5:39 / km) +95m 5:09 / km
shoes: Inov8 X-Talon 212

Lost 20" to the 1st ctrl, map was really weird there, lost 1' to the 2nd control, I put my compass and I came out too much to the left at the wrong control. Figured out where I was, put my compass again and came out too high this time. To the 3th I was already looking behind, searching for Toon who started 2' behind me. I didn't see him and forced myself to concentrate on my own race. All the other controls went good, didn't use my compass anymore, just read the terrain fluently, legs felt bad tough.
Got 2nd, should have been 1st but of course Yannick made mistakes too. Not happy about the race, but satisfied with the result.

Running warm up/down 7:13 [1]
shoes: Inov8 X-Talon 212

6 PM

Strength 20:00 [2]

Strength ex. and stretching

Friday Apr 15, 2011 #

Note
(rest day)

13h driving from Gdynia (Poland) to Belgium.

Thursday Apr 14, 2011 #

10 AM

Running warm up/down 3:29 [1]
shoes: Salomon Speedcross 2

Orienteering (Jwoc training Middle) 40:11 [4] **** 5.0 km (8:02 / km) +200m 6:42 / km
spiked:10/12c shoes: Salomon Speedcross 2

Caught everyone, but they were doing easy for the long distance in the afternoon. Technically + physically awesome but was getting tired near the end.

Running warm up/down 1:58 [1]
shoes: Salomon Speedcross 2

2 PM

Running warm up/down 7:45 [1] +30m
shoes: Salomon Speedcross 2

Orienteering 1:43:13 [2] 12.0 km (8:36 / km) +400m 7:22 / km
shoes: Salomon Speedcross 2

Ending the week with a Long distance, really tired, after the past 3 high intensity trainings, took it very easy, tried to run most of the uphills but very slow, skipped the last 4 controls, but clocked off at the parking and not at the finish.

Wednesday Apr 13, 2011 #

9 AM

Strength warm up/down 5:00 [2]

M. Gluteus Maximus

10 AM

Running warm up/down 10:23 [2]
shoes: Nike Air

Orienteering (Jwoc Sprint training) 14:06 [5] 2.4 km (5:52 / km) +20m 5:38 / km
shoes: Inov8 X-Talon 212

Some wrong routechoices but feeling was ok. Got 2nd, 1'15" behind Yannick.

3 PM

Running warm up/down 10:13 [2] +50m
shoes: Inov8 X-Talon 212

Orienteering 34:28 [3] *** 4.5 km (7:40 / km) +200m 6:16 / km
spiked:8/11c shoes: Inov8 X-Talon 212

Jwoc Middle qualification 2004.
Full till control 5-6 but got cramps in the big uphill to 5, then jogged and walked the rest of the course.
A-final in 2004 was about 31', which is quite slow I think.

Running warm up/down 2:53 [1]
shoes: Inov8 X-Talon 212

Tuesday Apr 12, 2011 #

10 AM

Orienteering warm up/down 16:22 [2] ****
shoes: Salomon Speedcross 2

Orienteering to the start (orienteering on the line)

Orienteering 28:08 [3] ***
shoes: Salomon Speedcross 2

Each person had to place 2 controls, then pick the 8 others, and pick up your 2 controls again in the end. Good feeling, lost 2' at control 9, Toon placed it wrong and I was not 100% sure, but I was right.

C • Spitten in het bos 2

Orienteering warm up/down 11:55 [2] ***
shoes: Salomon Speedcross 2

Ran to control 9 to check it again, some fucking drunk Polish people who were 'spitting' the forest, probably took it. God's punishment because Toon placed it wrong.

2 PM

Strength 7:00 [3]
shoes: Salomon Speedcross 2

3 PM

Off road running warm up/down 5:53 [1]
shoes: Salomon Speedcross 2

Orienteering 36:01 [3] **** 5.5 km (6:33 / km) +200m 5:32 / km
spiked:15/17c shoes: Salomon Speedcross 2

Window-training, good feeling, good concentration, didn't found control 14, I tought I was right and just continued, but afterwards it seemed I was wrong.
Got some confidence today

4 PM

Off road running warm up/down 8:37 [1]
shoes: Salomon Speedcross 2

Cool down with Tristan and Yannick

Monday Apr 11, 2011 #

10 AM

Running warm up/down 10:55 [1]
shoes: Salomon Speedcross 2

before first orienteering in Poland

Orienteering (Jwoc training 1 Oro-Hydro) 1:21:48 [3] **** 5.9 km (13:52 / km) +300m 11:03 / km
spiked:6/16c shoes: Salomon Speedcross 2

Lool, epic fail. First 2 controls went ok, 3' mistake to the 3th, at least 6' to ctrl 6 and more then 25' to the 8th control. Made 10-15' mistake, relocated and made a big mistake again. 2 disasters on 1 control. Hopefully it goes better this afternoon.
1. Benjamin H. 45'18" (SI didn't work tough)
2. Toon M. 53'01"
3. Yannick M. 55'45"
4. Tristan B. 1h01'15"
5. Michaël VB 1h21'48"

C • Gevoel 5

11 AM

Running warm up/down 2:48 [1]
shoes: Salomon Speedcross 2

Not too long, already had a decent training ;)

4 PM

Running warm up/down 3:22 [2]
shoes: Salomon Speedcross 2

With Tristan

Orienteering (Jwoc training 2 Controlpi) 58:43 [4] *** 7.5 km (7:50 / km) +300m 6:31 / km
spiked:26/30c shoes: Salomon Speedcross 2

6 loops with each of them 5 controls.
2 easy - 1 fast - 1 easy - 1 fast - 1 easy
Way better feeling and could keep contact with the map all the time, luckily the others still believed in me. Only 2' mistake to the 19th, and some minor mistakes.

1. Yannick 52'
2. Tristan 56'42"
3. Michaël 58'43"
4. Toon 1h03'05"
5. Benjamin 1h18' (ran full in the morning, easy now)

C • Intensiteit 4 3

Running warm up/down 6:23 [2]
shoes: Salomon Speedcross 2

With Tristan

Sunday Apr 10, 2011 #

Running 38:49 [2] +150m
shoes: Salomon Speedcross 2

In the forest with Tristan

Saturday Apr 9, 2011 #

8 PM

Running 34:59 [1] 6.1 km (5:44 / km) +50m 5:31 / km

Easy jog with Yannick and Tristan in Berlin-forest.

Thursday Apr 7, 2011 #

Running warm up/down 13:58 [2] 2.6 km (5:22 / km)
shoes: Nike Air

Running intervals 29:55 [5] 6.0 km (4:59 / km)
shoes: Nike Air

10x300m up the bridge and back

Running warm up/down 9:23 [1] 1.6 km (5:52 / km)
shoes: Nike Air

Wednesday Apr 6, 2011 #

Running 59:12 [2] 11.0 km (5:23 / km)
shoes: Nike Air

Strength 5:00 [3]

Tuesday Apr 5, 2011 #

Running 16:20 [1] 3.0 km (5:27 / km)
shoes: Nike Air

Running 28:05 [4] 6.68 km (4:12 / km)
shoes: Nike Air

Sporza-run

Running 18:04 [1] 3.04 km (5:57 / km)
shoes: Nike Air

Monday Apr 4, 2011 #

Running 19:21 [1] 3.5 km (5:32 / km)
shoes: Asics Duomax

Knee was painfull in the beginning but went better after a while

Strength 6:00 [3]

Saturday Apr 2, 2011 #

Strength 8:30 [3]

Running warm up/down 6:01 [2]
shoes: Nike Air

Running 14:00 [5]
shoes: Nike Air

6' - 2'R - 6'

Running 6:45 [1]
shoes: Nike Air

Only short training because of my knee, pain decreased again tough, hopefully longer training again tmrw.

Friday Apr 1, 2011 #

Note
(rest day)

Still struggling with my knee. After selection-WE, it felt really bad but the pain decreased pretty fast, now the past few days it's rising up again. Thought it would heel from itself but now I'm taking care of it and we will see how it evolves.

« Earlier | Later »