Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 31 days ending May 31, 2011:

activity	#	time	miles	km	+m
Running	21	12:46:23	76.19	122.61
Orienteering	9	6:03:54	29.87	48.07	590	21 /	25c	84%
Strength	9	1:26:00
Swimming	2	1:10:00
Stretching	4	10:08
Total	29	21:36:25	106.06	170.68	590	21 /	25c	84%
[1-5]	28	21:29:17

1:51

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Tuesday May 31, 2011 #

Note

Feeling so weak after Poland, never found the good feeling again.
Went to the doctor on monday, he called me today and said I had lack of somewhat all vitamines and minerals. No serious shortages expect for iron. Medications should keep me on track, finally in one straight line to jwoc? Let's hope so.

Sunday May 29, 2011 #

Running 1:11:51 [2] 13.0 km (5:32 / km)
shoes: Nike Air

Can't remember last time the feeling was sooo bad, especially my legs felt twice as heavy as normal. The middle distance of last week was the last time with a good feeling.

Stretching 3:00 [0]

Friday May 27, 2011 #

3 PM

Running 1:00:55 [2] 13.0 km (4:41 / km)
shoes: Nike Air

Drieboomkensberg, there was indeed sun after the constant rain this morning.

4 PM

Stretching 2:00 [0]

Thursday May 26, 2011 #

Strength 10:00 [3]

Did some 40' cycling to get some stuff in Oostmalle for my last schooltask. First wanted to run it (14k) but after 4h of orienteering past 7days, my knee and achilles needed some rest, no overall tiredness anymore though. Trying to find a balance between univ and running the coming month, so I can still increase my shape for jwoc.

Wednesday May 25, 2011 #

Running warm up/down 14:21 [2]
shoes: Inov8 X-Talon 212

Orienteering 39:38 [3]
shoes: Inov8 X-Talon 212

Very bad race, mistakes to 3th, 6th and 8th, and that's were Jan Gilot caught me (started 1' behind), he took the lead because the feeling was awfull, still not fully recuperated from the weekend I think. Again a big mistake to the 11th, were it was way greener than on the map. To the 14th Jan was going too far to the right, I took the lead again and tried to push hard, but big mistakes again to the 18th and 20th control took away my mood, jogged the rest of the course without big mistakes.

Running warm up/down 3:52 [1]
shoes: Inov8 X-Talon 212

Strength 10:00 [3]

Tuesday May 24, 2011 #

Running 51:57 [3] 10.7 km (4:51 / km)
shoes: Nike Air

Feeling was not yet that good, going full tmrw again cauz these evening runs are pretty good preparation for Middle distances.

Monday May 23, 2011 #

Running 36:01 [1] 6.3 km (5:43 / km)
shoes: Nike Air

Very easy jog with a friend + running drills

Strength 10:00 [3]

Sunday May 22, 2011 #

Running 6:00 [1]
shoes: Inov8 X-Talon 212

Orienteering 1:31:38 [4] 11.1 km (8:15 / km) +370m 7:05 / km
shoes: Inov8 X-Talon 212

First controls went smoothly, lots of confidence, but at control 9 I was 100% sure of me being rght, but of course I was wrong, looking in the wrong valley for over 7'. Lost motivation there took it a bit easier on the rest of the course but tried to orienteer well. Succeeded in that except for a small mistake at 19. At the finish line, I noticed I was DSQ, forgot control 5, was not at all aware of this during my race, but ok, it's not jwoc yet and at least I got some confidence the last few days.

Saturday May 21, 2011 #

10 AM

Running warm up/down 7:00 [1]
shoes: Salomon Speedcross 2

Orienteering 50:13 [2] 6.9 km (7:17 / km) +100m 6:47 / km
shoes: Salomon Speedcross 2

Had to run the 3th leg, Toon got injured again during his run so I took it really easy. One really big mistake of 6' due to lack of concentration on the easiest ctrl of whole the course. The others went smoothly.

Running warm up/down 3:00 [1]
shoes: Salomon Speedcross 2

4 PM

Running warm up/down 17:34 [2]
shoes: Inov8 X-Talon 212

Orienteering 25:50 [5] 4.5 km (5:44 / km) +120m 5:04 / km
shoes: Inov8 X-Talon 212

Some minor mistakes, in total about 1', but satisfied after all and good result too.

Running warm up/down 8:00 [1]
shoes: Inov8 X-Talon 212

Friday May 20, 2011 #

Running warm up/down 15:00 [2]
shoes: Inov8 X-Talon 212

Orienteering 25:08 [5] 3.1 km (8:06 / km)
shoes: Inov8 X-Talon 212

Lots of mistakes and wrong routechoices, course was just running around all the time, stopped pushing after so many mistakes but tried to keep a nice speed.

Running warm up/down 10:00 [1]
shoes: Inov8 X-Talon 212

Very easy with Toon

Thursday May 19, 2011 #

Running 31:00 [2] 6.1 km (5:05 / km)
shoes: Nike Air

Short evening jog with Yannick in Berlin

Strength 10:00 [2]

Wednesday May 18, 2011 #

Note
(rest day)

Tuesday May 17, 2011 #

Running 55:55 [3] 11.9 km (4:42 / km)
shoes: Nike Air

In the beginning it felt like my first run in years :)
After half an hour it went better and last 10' went smoothly, very tired atm though.

Stretching 3:00 [3]

Monday May 16, 2011 #

Running 46:59 [2] 9.3 km (5:03 / km)
shoes: Nike Air

Aced my English oral exam today :)
Tired feeling the last few days, studying a lot and doing more intensive trainings but no energy left for the long endurance trainings.

Sunday May 15, 2011 #

Strength 20:00 [3]

Saturday May 14, 2011 #

Running warm up/down 6:09 [2]
shoes: Nike Air

Running 32:00 [4]
shoes: Nike Air

4*6' @ hilly part Drieboomkensberg 2' R in between and afterwards

Running warm up/down 5:11 [1]
shoes: Nike Air

Friday May 13, 2011 #

Running 1:08:39 [2] 13.5 km (5:05 / km)
shoes: Nike Air

Drieboomkensberg, bad feeling and was really suffering all the way.

Thursday May 12, 2011 #

Running 29:48 [1] 5.3 km (5:37 / km)

Strength 5:00 [3]

Wednesday May 11, 2011 #

8 PM

Running warm up/down 12:26 [2] 2.44 km (5:06 / km)
shoes: Inov8 X-Talon 212

Warmp up, mostly with Desmond.

Orienteering race 33:48 [5] 6.1 km (5:32 / km)
shoes: Inov8 X-Talon 212

Result: 5th
Started fast, 1' behind Tomas H. , 1' ahead of Desmond.
Lost some time at control 3 (looks like everybody did), control 5 and 15, then I saw Desmond coming, he caught me at control 18 were I made a small mistake again, tried to keep up with his speed but went over my limit on the roads. Then I made mistakes to every control from 24 till 27. Should not have tried to follow Des and run my own race, would have been way better because Desmond screwed up as hard as I did the last controls.

Running warm up/down 8:38 [1] 1.17 km (7:23 / km)
shoes: Inov8 X-Talon 212

Cooling down with Des and Ken.

9 PM

Orienteering 20:00 [2]
shoes: Inov8 X-Talon 212

Taking controls out of the forest.

Tuesday May 10, 2011 #

Running 44:40 [2] 9.0 km (4:58 / km)
shoes: Nike Air

Sweaty weather, but ok feeling after a few days feeling down.
Tmrw I will go 100% at the evening competition, Kristof VB (coursetter) promised me a beer If I go under 5'/km. Don't know if it counts for everybody ;)

C • Hoge Mouw 2

Stretching 2:08 [0]

Strength 6:00 [3]

Monday May 9, 2011 #

Strength 10:00 [3]

Sunday May 8, 2011 #

Swimming 40:00 [3]

Hard training, still sore throat, not getting any worse

Saturday May 7, 2011 #

Note
(rest day)

Not getting any worse, feeling better already, maybe just a small depression of 2days, hopefully I will start training again tmrw.

Friday May 6, 2011 #

Note
(rest day)

Sore throat and painfull achilles, taking 2days off, to make sure I will be 100% again and not ruin the good feeling I had the past few days.

Thursday May 5, 2011 #

Running 55:38 [1] 10.2 km (5:27 / km)
shoes: Nike Air

Ran till I got an acceptable feeling. (Drieboomkensberg)

Wednesday May 4, 2011 #

Running warm up/down 2:47 [3]
shoes: Inov8 X-Talon 212

Apparently I was way too late and the start was already gone. Fast warm up, did course 1 without Emit.
+ 22' easy cycling to the CC

Orienteering 37:59 [3] 6.5 km (5:51 / km)
shoes: Inov8 X-Talon 212

Plan was to do the even full and the uneven controls easy, instead I did the short legs easy, and the longer ones fast, except for 21, the worst leg ever. Didn't touch the controls but always came up to 5 - 10m, skipped control 15 because it was ridiculous too.

Running warm up/down 57 [1]
shoes: Inov8 X-Talon 212

+ 21' cycling

Tuesday May 3, 2011 #

9 AM

Strength 5:00 [3]

8 PM

Running 52:35 [2] 10.7 km (4:55 / km)
shoes: Nike Air

Good flow

Monday May 2, 2011 #

Swimming 30:00 [3]

Sunday May 1, 2011 #

Running warm up/down 7:30 [1]
shoes: Nike Air

Orienteering 39:40 [5] *** 9.87 km (4:01 / km)
spiked:21/25c shoes: Nike Air

Turnhout city, was nicer than I expected, good run some small hesitations.

C • goed gelope precies 3

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