Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 31 days ending Jan 31, 2010:

activity

time

miles

Running

16:05:39

106.93

172.09

Orienteering

3:49:58

22.48

(10:14)

36.18

(6:21)

Alternative

2:00:00

Mountainbike

1:41:56

Strength

1:15:00

Total

24:52:33

129.41

208.27

2:29

0:00

» now

Sunday Jan 31, 2010 #

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)

+ some accelerations

Orienteering race 47:35 [4] 8.1 km (5:52 / km)

Not the best map but it was a nice course.
I was running fast but I could not really push myself to the limit.
Now I will still have some weeks of long, easy trainings, and a few weeks before JWOC selection I will start with intervals and intensive trainings.

Running warm up/down 9 [1] 1.5 km (6 / km)

with my dad

Saturday Jan 30, 2010 #

10 AM

Running 34:41 [1] 6.0 km (5:47 / km)

still a bit pain, but it will not cause any problems for the competition tomorrow.
Sun, fresh snow, no wind , really awesome run.

3 PM

Running warm up/down 5:30 [1] 1.0 km (5:30 / km)

Warming up before a small (club)competition with Kristof.

Orienteering race 30:27 [4] 5.28 km (5:46 / km)

The first 2-3km I ran on top speed with Frank B., Koen W., Winston and Kristof.
The first 2 ran offcourse faster so I couldn't effort any mistake.
But I made a small one and they were gone.
Ran slowly the rest of the course.

4 PM

Running warm up/down 14 [1] 2.0 km (7 / km)

picking up controls

Thursday Jan 28, 2010 #

Running 23:23 [1] 4.0 km (5:51 / km)

Very painful legs, hope it wil be better tomorrow.
I think it's because of the swimming, who knows...

Wednesday Jan 27, 2010 #

Running 55:17 [2] 10.6 km (5:13 / km)

Bad legs, started very easy but it went better after a while

Tuesday Jan 26, 2010 #

Alternative (handball) 30:00 [2]

Alternative (swimming) 30:00 [3]

It was already a long time ago and it was cold outside so I went swimming.
I hope it will get warmer soon. :)

Strength 10:00 [2]

Monday Jan 25, 2010 #

Running 1:00:47 [2] 11.85 km (5:08 / km)

Sunday Jan 24, 2010 #

Running warm up/down 11:40 [1] 2.0 km (5:50 / km)

Orienteering race 1:01:38 [2] 9.1 km (6:46 / km)

Took it really easy. I still felt a bit weak, after a week of illness.
Tried to stay concentrated all the time and see every small detail on the map.
However I made some stupid mistakes, especially in the end, in the green area.
ctrl 13,14,16,18,22,23,24

Running warm up/down 12:10 [1] 2.0 km (6:05 / km)

Friday Jan 22, 2010 #

Running 36:14 [1] 6.0 km (6:02 / km)

I'm getting better every day.
Still a bit sick, took it really easy.

Thursday Jan 21, 2010 #

Strength 10:00 [2]

I'm getting better, tomorrow I will probably do a small training.

Tuesday Jan 19, 2010 #

Note
(sick)

slept the whole night ánd most of the day
headache, sore throat, cold

The only thing I did today is filling in my AP

Monday Jan 18, 2010 #

Note
(sick)

still terrible headache

Sunday Jan 17, 2010 #

Note

headache

Saturday Jan 16, 2010 #

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

Orienteering race 51:22 [3] 7.8 km (6:35 / km)

7.8 --> 9km because of all the mistakes I made
First part till ctrl 12 I ran a nice speed but I made some small mistakes. 1'
To ctrl 13 I followed Jeroen H. and I didn't notice he was running in a complete wrong direction. We were looking about 400 metres east of the ctrl !! From then off, I lost the motivation to run a nice speed.
I ran slowly and made some more mistakes. Bad,bad,bad!

Running warm up/down 9:30 [1] 1.5 km (6:20 / km)

Friday Jan 15, 2010 #

Note
(rest day)

Thursday Jan 14, 2010 #

Running 1:24:08 [2] 16.4 km (5:08 / km)

Nice feeling

Wednesday Jan 13, 2010 #

Running 49:46 [1] 8.4 km (5:55 / km)

really easy in the forest

Strength 10:00 [2]

Tuesday Jan 12, 2010 #

Alternative 30:00 [3]

handball @ school
real match today, pretty intensive

Running warm up/down 12:21 [1] 2.0 km (6:11 / km)

Running 20:00 [4]

small intervals

20x 100m 18" (3:00/km)
20x 100m 42" (7:00/km)

Running warm up/down 13:36 [1] 2.0 km (6:48 / km)

with some running exercises

Monday Jan 11, 2010 #

8 PM

Running 57:41 [2] 10.64 km (5:25 / km)

easy training with my dad

Sunday Jan 10, 2010 #

Mountainbike 1:41:56 [1]

I woke up with very bad legs, I didn't want to go for a run so I took the mountainbike. It was very nice riding in the snow. I went to Herentals and rode back home next to the area for the national champs cyclocross.

The cyclocross was nice to see, my favourite won but it's sad that his supporters pulled Niels Albert of his bike. Shame on you!

C • wellens was heer en meester... 2

Running 37:05 [1] 6.0 km (6:11 / km)

really easy training, my legs already felt better but when I started to think about JWOC (selection) I was like flying.

Strength 10:00 [2]