Training Log: Desmond

Running 15:40 [3] 2.9 km (5:24 / km)
ahr:158 max:175 slept:5.0 shoes: Inov-8 xtalon 212

Warming up before the race, including some accelerations.

Orienteering race 38:47 [5] *** 7.3 km (5:19 / km)
ahr:187 max:197 29c shoes: Inov-8 xtalon 212

National middle distance event - Geel Bel
Class: H21E (Hopen)
Result: 5/55 (http://hamok.be/resultaten/201003211.html#HOPEN)
Distance gps: 8.21

Technically: untill 10th control i ran an almost perfect race (in 2nd position 3 seconds behind the leader). Towards 11 a 30sec mistake and towards 12 bad routechoice (also 30" lost). Afterwards lost a litttle bit my motivation to push hard and made more small mistakes. I wasn't very satisfied about my performance.
Physically: this week i started to feel better every training and also today the speed was good. Even i had a party untill 3h yesterday night, i was happy about my shape today. Also my knee didn't irritate me.

Running warm up/down 11:41 [2] 1.94 km (6:01 / km)
ahr:142 max:150 shoes: Inov-8 xtalon 212

Cooling down with Winston (and partly Pieter H) towards the start and back.

Running warm up/down 3:17 [2] 0.7 km (4:41 / km)
ahr:146 max:162 slept:9.0 shoes: Inov-8 xtalon 212

Warming up with Bram Everaert to the start.

Orienteering 38:06 [3] *** 5.89 km (6:28 / km)
ahr:162 max:186 28c shoes: Inov-8 xtalon 212

O-training with Bram. We both had a map and he ran in the lead whole the time. It was almost intervaltraining: fast running on the road (+17km/h) and sometimes walking close to the controls.

Running tempo 15:23 [4] 3.84 km (4:00 / km)
ahr:181 max:190 shoes: Inov-8 xtalon 212

Extra running in the forest, nice pace.

Cycling 46:17 [2] 23 km (2:01 / km)
ahr:130 max:151 slept:7.5

SintAntonius - Hoogstraten

Strength 22:13 [1]
ahr:98 max:131

Strength training with Bram.

Cycling 52:05 [2] 23 km (2:16 / km)
ahr:134 max:164

Hoogstraten - SintAntonius

Running tempo 29:59 [3] 6.49 km (4:37 / km)
ahr:161 max:175 shoes: Inov-8 xtalon 212

Tempo run in the forest with headlight.

Cycling 45:37 [2] 23 km (1:59 / km)
ahr:136 max:166 slept:8.5

SintAntonius - Hoogstraten
Sunny, warm and the wind made cycling so easy.. perfect.

Cycling 49:42 [3] 23 km (2:10 / km)
ahr:144 max:168

Hoogstraten - SintAntonius

Cycling 47:56 [2] 23 km (2:05 / km)
ahr:143 max:161 slept:7.5

SintAntonius - Hoogstraten

Cycling 50:34 [3] 23 km (2:12 / km)
ahr:151 max:173

Hoogstraten - SintAntonius

Running warm up/down 18:27 [2] 3.51 km (5:15 / km)
ahr:140 max:152 shoes: Mizuno Wave Fortis

Warming up with the DAL-club: 1 round on track + around the factory.

+ 10' stretching
+ 10' running drills

Running intervals 6:45 [5] 2.4 km (2:49 / km)
ahr:160 max:193 shoes: Mizuno Wave Fortis

2x 6x 200m (goal 35" each time)

Actual times:
32.9 - 35.1 - 33.9 - 34.5 - 34.7 - 34.0
34.9 - 35.1 - 33.2 - 33.6 - 33.1 - 30.1

Intervals with Lieven and Tom. Long resting each time because we had to wait for the others to start together each time.

Running intervals (Recuperation part) 21:12 [2] 2.72 km (7:48 / km)
ahr:150 shoes: Mizuno Wave Fortis

200m between each interval and 600m after a serie.

Running warm up/down 18:41 [2] 3.05 km (6:08 / km)
ahr:145 max:153 shoes: Mizuno Wave Fortis

Cooling down around the factory.

Running 1:06:18 [2] 12.08 km (5:29 / km)
ahr:147 max:160 slept:7.0 shoes: Mizuno wave precision 9

I started again at the athletics clubhouse for a training in the forest on my own with headlight. After 15' i felt some pain in my knee again.