Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Mar 22, 2009:

activity

time

miles

Running

3:09:12

23.43

(8:05)

37.7

(5:01)

Cycling

2:38:34

31.5

(11.9/h)

50.7

(19.2/h)

Orienteering

1:35:45

9.2

(10:25)

14.8

(6:28)

55 /

59c

93%

Alternative

15:00

Hiking

15:00

1.12

(13:25)

1.8

(8:20)

Total

7:53:31

65.24

105.0

55 /

59c

93%

averages - sleep:7.1

2:00

0:00

» now

Sunday Mar 22, 2009 #

Cycling warm up/down 44:00 [1] 12.0 km (16.4 kph)
slept:7.0

Cycling towards the carpool parking in Zoersel before the competition. Here Ken picked us up and we drove towards the competition together.
Afterwards Winston and me drove by bike at home again.

Hiking warm up/down 15:00 [1] 1.8 km (8:20 / km)
(injured) shoes: VJ Integrator

I started running towards the start, but after 5'30 my knee caused too much pain. So i continued walking towards the start.

C • beterschap 2

Orienteering race 31:35 [4] *** 5.0 km (6:19 / km)
spiked:13/15c shoes: VJ Integrator

Flemish district champs long distance.
I ran H21 (course 1) and i wasn't classified.

Before the race (after the warming up) I decided to take a shortcut back to the competitioncentre. My knee felt too bad to finish the race. During the race (which i didn't run full speed) it felt better. After punching the 11th control i was close to the competitioncentre, so i stopped here.
Now i'll take some restdays and hopefully i'll be recovered before springcup.

Map Ravels (only my part)

Orienteering 18:02 [2] *** 2.0 km (9:01 / km)
spiked:7/7c shoes: VJ Integrator

12h30: Picking up controls in the north part together with Ken and Winston.

Orienteering warm up/down 11:40 [3] *** 1.8 km (6:29 / km)
spiked:2/2c shoes: VJ Integrator

13h45: Picking up 2 controls in the south part of the map.

Saturday Mar 21, 2009 #

Cycling 37:00 [1] 11.0 km (17.8 kph)
slept:8.0 (rest day)

Cycling towards Zoersel and back at home.
My knee (patella) was very painfull while cycling. I hope i'll be able to run tomorrow.
I'll take it very easy the next week, so i'll be recovered for springcup.

Friday Mar 20, 2009 #

Cycling warm up/down (Normal bike) 18:39 [2] 6.7 km (21.6 kph)
slept:6.0

Driving by bike towards the track.

Running warm up/down 18:30 [3] 3.7 km (5:00 / km)
shoes: Mizuno wave precision 9

Warming up with Wouter V, Wouter P, Lander and the youngsters.

Running intervals 20:44 [5] 6.0 km (3:27 / km)
shoes: Mizuno wave precision 9

Intervall training 3x 2000m.
Goal: 3x 6'55
Group 1: Wouter V, Lander (1600m) and me.

Actual laptimes:
1st: 6'48 (2000m)
2nd: 6'58 (2000m)
3rd: 6'58 (2000m)

Running intervals (Recuperation part) 8:29 [1] 0.8 km (10:36 / km)
shoes: Mizuno wave precision 9

Recovery between the intervalls: 400m jogging + waiting at the startline:

1st: 4'15
2nd: 4'14

Running warm up/down 10:43 [2] 1.8 km (5:57 / km)
shoes: Mizuno wave precision 9

Cooling down with Wouter V, Wouter P, Lander, Anke, Greet and Christophe.

Cycling 42:09 [1] 15.0 km (21.4 kph)

After some drinks, i drove back at home by bike from Vlimmeren to Sint-Antonius.
The first part at a very easy speed with Wouter and Silke. The last 10km (27'09), i drove faster.

Thursday Mar 19, 2009 #

Cycling warm up/down 16:46 [1] 6.0 km (21.5 kph)
slept:7.5

Warming up: biking towards 'Gemeentepark": 7'30
Cooling down: biking back home: 9'16

Orienteering 34:28 [3] *** 6.0 km (5:45 / km)
spiked:33/35c shoes: Mizuno Wave Precision 8

I ran the race (H1) from last summer again at an easy speed.

Results 2008

Wednesday Mar 18, 2009 #

Running warm up/down 17:58 [3] 3.7 km (4:51 / km)
slept:7.5 shoes: Mizuno wave precision 9

A fast warming up together with Toon and Wouter V.

+ 5 minutes stretching
+ 10 minutes running drills

Running intervals 6:55 [5] 2.4 km (2:53 / km)
shoes: Mizuno wave precision 9

Back to normal intervalltraining, the restperiod for the cross country runners is over.
2x 6x 200m. Each 200m in 36sec.
Group 1: Toon, Wouter V and me.

Our actual times:
34.3" - 36.0" - 35.5" - 36.3" - 36.1" - 34.5"
35.0" - 34.3" - 34.7" - 34.4" - 34.0" - 30.2"

Running intervals (Recuperation part) 15:16 [2] 2.0 km (7:38 / km)
shoes: Mizuno wave precision 9

After each fast part, we had 100m (+-36") active rest. After 6x we had 1km easy jogging.

Running warm up/down 17:35 [2] 3.3 km (5:20 / km)
shoes: Mizuno wave precision 9

Cooling down with the whole group.

+ 5min stretching.

Alternative 15:00 [2]
shoes: Mizuno wave precision 9

Hurdles exercises.

Tuesday Mar 17, 2009 #

Running warm up/down 24:21 [2] 3.7 km (6:35 / km)
slept:5.5 shoes: Mizuno wave precision 9

3/4 round at a slow speed with the whole group.

Running long 48:41 [3] 10.3 km (4:44 / km)
shoes: Mizuno wave precision 9

Afterwards we did split up. I ran in the 2nd group (Dirk, Lieven, Guido and Wim were ahead). Group 2: Winston, Wouter V, Wouter P, Greet, Francy and me.

Splittimes:
Round 1: 29'34 (4.8km): including the slow warming up
Round 2: 20'41 (4.4km)
Round 3: 23'44 (4.8km)

I'm happy about my new shoes, a perfect match.

Monday Mar 16, 2009 #

Note
slept:8.5 (rest day)

Instead of training, i went to the store to buy new mizuno-shoes. Hopefully a new pair of shoes will solve my knee injury.

« Earlier | Later »