Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Running	10	7:51:40	46.54		74.9		50
Orienteering	2	6:17:15	22.25	(16:58)	35.8	(10:32)	970
Alternative	5	2:57:00
Cycling	2	2:26:22	30.82	(12.6/h)	49.6	(20.3/h)
Total	19	19:32:17	99.61		160.3		1020

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Sunday Jun 30, 2013 #

Orienteering race (Raid-O-Lux) 3:02:26 [3] 17.6 km (10:22 / km) +515m 9:03 / km
shoes: Inov8 X-Talon 212.2

Had a quite easy but steady speed that I could keep for about 2h30'.
Lost 12-13' on a misplaced control. Some minor mistakes and got stuck in some shitty areas a few times but was quite satisfied of my overall orienteering.

Saturday Jun 29, 2013 #

Orienteering race (Raid-O-Lux) 3:14:49 [4] 18.2 km (10:42 / km) +455m 9:31 / km
shoes: Salomon Speedcross 2

Lots of chaos the first controls. I drew the 1st and 5th control in the wrong place. So I think in total I lost about 15-20' there.
Still my orienteering was real messy till about halfway. (1h50')
And then me and Desmond orienteered together and we spiked all the controls. Had cramps the last 4kms and had to let Desmond and Bram go 2controls before the end. Still lost 4'.
I think we could have done at least 30' better, but the time from Michel was waaay out of my league. Great performance from him.

Monday Jun 24, 2013 #

Alternative 16:00 [3]
(rest day)

Insanity: Cardio Abs

All day in the library so hopefully tomorrow I can join the Antwerp Orienteers but I doubt it. Still quite a lot to do for my exam on wednesday.

Sunday Jun 23, 2013 #

Running 52:46 [2] 10.3 km (5:07 / km)
shoes: Saucony Progrid Ride 4

Nice to actually feel some improvement.

Saturday Jun 22, 2013 #

Alternative 39:00 [5]

Insanity: Power and Resistance.

Friday Jun 21, 2013 #

Note
(rest day)

Thursday Jun 20, 2013 #

Running 1:03:00 [2] 12.0 km (5:15 / km) +50m 5:09 / km
shoes: Saucony Progrid Ride 4

Twice the stairs. 2nd time I wondered if I could be faster than a motorcycle taking the elevator. Pushed hard in the tunnel, was already more than halfway through when I heard him starting his engines. Pushing harder and harder when I heard him getting closer but in the end I won with a small margin. ;)

So a good endurance run with one big interval (500m + about 100 stairs)

Wednesday Jun 19, 2013 #

Alternative 37:00 [3]

Insanity, Core cardio and balance.

Tuesday Jun 18, 2013 #

3 AM

Alternative (Football) 30:00 [4]

Enjoyed it a lot, such a long time ago...

7 PM

Running 47:22 [3] 8.9 km (5:19 / km)
shoes: Saucony Progrid Ride 4

Antwerp orienteers.
Hot weather and had the feeling that we were running sub 5'/km. :(

Monday Jun 17, 2013 #

Cycling 1:36:22 [1] 28.6 km (17.8 kph)

Easy cycling from Westmalle to Antwerp.

Sunday Jun 16, 2013 #

Running 59:11 [2] 11.0 km (5:23 / km)

Saturday Jun 15, 2013 #

Running 28:00 [3] 5.6 km (5:00 / km)

Friday Jun 14, 2013 #

Cycling 50:00 [2] 21.0 km (25.2 kph)

Easy cycling with my dad.

Thursday Jun 13, 2013 #

Running 1:06:21 [2] 12.1 km (5:29 / km)

First 'longer' run and it went quite ok.

Finally the plan for the summer is defined.
29-30/6: RaidOLux (2x 18km)
11-14/7: Slovak Karst Cup M21A (Slovakia)
18-21/7: Transsylvania Open M21E(Romania)
23-28/7: Croatia Open M21E
30/7: Last day of OOcup Ultimate (Slovenia)

Hope I stay motivated and injury free in August and then I should be ready for the National champs in September.

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