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Training Log Archive: Desmond

In the 7 days ending Jan 3, 2010:

	activity	#	time	miles		km		+m
	Cycling	4	4:20:04	57.45	(13.3/h)	92.45	(21.3/h)	120
	Running	3	2:00:03	13.08	(9:11)	21.05	(5:42)	10
	Orienteering	2	1:28:06	10.68	(8:15)	17.18	(5:08)	48	43 /	49c	87%
	Total	6	7:48:13	81.2	(5:46)	130.68	(3:35)	178	43 /	49c	87%
averages - sleep:8.6

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Sunday Jan 3, 2010 #

Cycling (Mountainbike) 46:12 [2] 14.65 km (19.0 kph) +20m
ahr:145 max:170 slept:9.5

Short cycling trip in Zoerselbos, because my knee is still painfull (bursitis again, i think).

Saturday Jan 2, 2010 #

Cycling long (Mountainbiking) 2:38:01 [3] 59.2 km (22.5 kph) +100m
ahr:160 max:182 slept:8.5

Warming up: SintAntonius - Schilde: 19'39 (7.21km, ahr: 140, mhr: 151)
Toertocht: 114'58 (43.3km, ahr: 163, mhr: 182)
Cooling down: Schilde - SintAntonius: 23'24 (8.69km, ahr: 140, mhr: 155)

Friday Jan 1, 2010 #

Running long 1:27:13 [3] 15.3 km (5:42 / km) +10m 5:41 / km
ahr:151 max:162 slept:7.5 shoes: Mizuno wave precision 9

First part in gemeentepark zoersel with Whoopy (35'18, 5.9km, ahr: 146) and 2nd part in zoerselbos (51'55, 9.4km, ahr: 155). I planned a longer run, but got pain in my left knee.

Thursday Dec 31, 2009 #

Cycling (Indoor bike) 25:18 [1] 8.5 km (20.2 kph)
ahr:85 max:109 slept:8.0

Easy recuperation on the indoor bike.

Wednesday Dec 30, 2009 #

Cycling 30:33 [1] 10.1 km (19.8 kph)
ahr:137 max:152 slept:8.5

9h00: SintAntonius - Zoersel: 15'59 (ahr: 137, mhr: 152, 5.3km)
16h00: Zoersel - SintAntonius: 14'34 (4.8km)

Running warm up/down 10:05 [2] 1.81 km (5:34 / km)
ahr:146 max:168 shoes: VJ Supra spike

Warming up before the race

Orienteering race 43:24 [5] ** 8.7 km (4:59 / km) +25m 4:55 / km
ahr:190 max:199 spiked:20/23c shoes: VJ Supra spike

Sylvester day 5 - De Sahara
Class: H21E
Result: 9/46 (http://www.sylvester5.be/resultaten/sylvester/2009...)
Distance: announced: 8.7km, gps: 9.46km
Total results: 13/71 (http://www.sylvester5.be/resultaten/sylvester/2009...)

Technical: 4 little mistakes/hesitations, each 10a15 seconds at control 3, 9, 10 and 21.
Physical: i tried to run as fast as possible, but i felt that it wasn't fast enough during the race. Also in the results i saw that the others are in better shape at the moment.

Running warm up/down 5:06 [3] 0.8 km (6:22 / km)
ahr:158 max:164 shoes: VJ Supra spike

Cooling down with Gert Claes.

Tuesday Dec 29, 2009 #

Note
slept:5.0 (rest day)

Rest day
Woke up early because Elena returned to the airport in Charleroi.

Monday Dec 28, 2009 #

Running warm up/down 13:51 [2] 2.5 km (5:32 / km)
ahr:147 max:179 slept:6.5 shoes: VJ Supra spike

Warming up before the race with Marc Meeussen

Orienteering race 44:42 [5] *** 8.48 km (5:16 / km) +23m 5:12 / km
ahr:193 max:199 spiked:23/26c slept:6.5 shoes: VJ Supra spike

Sylvester day 3 - Kamp Grobbendonk
Class: H21E
Distance: announced: 8.48, gps: 9.69km
Result: 4/40 (http://www.trol.be/trolresultaten/200912281.html#H...)
Splits: http://www.trol.be/trolresultaten/20091228/graf.ht...

Technically: good race, only in the end 2 mistakes at control 21 and 22 (lost 1 minute here).
Physically: good start, but like yesterday i have to slow down after 30-35 minutes.

Running warm up/down 3:48 [2] 0.64 km (5:56 / km)
ahr:157 max:163 shoes: VJ Supra spike

Cooling down from finish to cc with Ken and Pieter.

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