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Training Log: Desmond

In the last 7 days:

activity # timemileskm+m
  Running4 3:08:04 22.98(8:11) 36.98(5:05) 124
  Orienteering3 2:20:58 15.58(9:03) 25.07(5:37) 63
  Strength4 33:00
  Total8 6:02:02 38.56 62.05 187
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MoTuWeThFrSaSu

Sunday Feb 25 #

11 AM

Running warm up/down 15:05 intensity: (51 @1) + (4:17 @2) + (9:01 @3) + (56 @4) 2.93 km (5:09 / km) +10m 5:03 / km
ahr:150 max:179 shoes: Icebug Spirit olx6 jan2018

Opwarming met Mash, Hoekie en Hannah

Orienteering race 38:20 intensity: (17 @1) + (15 @2) + (8 @3) + (21:43 @4) + (15:57 @5) 7.9 km (4:51 / km) +26m 4:47 / km
ahr:189 max:195 shoes: Icebug Spirit olx6 jan2018

Running warm up/down 14:13 intensity: (3:05 @2) + (11:08 @3) 2.49 km (5:42 / km) +6m 5:38 / km
ahr:150 max:156 shoes: Icebug Spirit olx6 jan2018

Uitlopen met Whoopy en Hoekie

Saturday Feb 24 #

12 PM

Running 42:52 intensity: (1:20 @1) + (5:36 @2) + (20:28 @3) + (15:28 @4) 8.86 km (4:50 / km) +78m 4:38 / km
ahr:162 max:189 shoes: Brooks Adrenaline Gts 17

Loslopen Galgenweel met 5 versnellingen op het einde.

Strength 5:00 [1]

Friday Feb 23 #

7 PM

Running warm up/down 14:56 intensity: (1:34 @1) + (5:34 @2) + (7:48 @3) 2.6 km (5:45 / km) +10m 5:38 / km
ahr:149 max:169 shoes: Icebug Spirit olx6 jan2018

Opwarming met Simon, Mash en Hoekie.

Orienteering race 39:55 intensity: (12 @1) + (35 @2) + (13:13 @3) + (25:55 @4) 7.05 km (5:40 / km) +19m 5:35 / km
ahr:170 max:179 shoes: Icebug Spirit olx6 jan2018

Night - Sanicol
Results: http://helga-o.com/webres/index.php?lauf=2194#H:01
Splits: http://helga-o.com/webres/splits/splitsbrowser.php...
Map: http://asosillery.fr/doma/show_map.php?user=Desmon...

Deze wedstrijd aan een vlot trainingstempo gelopen. De bedoeling was wel om technisch ook zuiver te werken. Dit lukte me vandaag niet met 3 grote fouten aan posten 3, 6 en 7.

Running warm up/down 1:07 intensity: (31 @2) + (36 @3) 0.18 km (6:08 / km)
ahr:150 max:160 shoes: Icebug Spirit olx6 jan2018

Vestje ophalen aan de start

Running warm up/down 13:12 intensity: (12 @1) + (12:30 @2) + (30 @3) 2.02 km (6:32 / km)
ahr:136 max:151 shoes: Icebug Spirit olx6 jan2018

Uitlopen met de juniorkes Hannah en Simon.

Thursday Feb 22 #

Note
(rest day)

5 PM

Strength 11:00 [1]

Wednesday Feb 21 #

5 PM

Orienteering 1:02:43 intensity: (1:58 @1) + (20:34 @2) + (11:39 @3) + (28:32 @4) 10.13 km (6:12 / km) +18m 6:08 / km
ahr:160 max:187 shoes: Icebug Spirit olx6 jan2018

Training samen met Bert. 3x 10min doorlopen. Doel was om controle te houden over het oriƫnteren en toch agressief te lopen (in de slechter beloopbare gedeeltes). Niet volledig overtuigd dat dit gelukt is.

Tuesday Feb 20 #

6 PM

Running 1:26:39 intensity: (47 @1) + (5:33 @2) + (1:19:51 @3) + (28 @4) 17.89 km (4:51 / km) +20m 4:49 / km
ahr:161 max:170 shoes: Brooks Adrenaline Gts 17

Antwerp Orienteers, langere versie. Samen met Bert, Michael en Rudy.
10 PM

Strength 7:00 [1]

Monday Feb 19 #

8 PM

Strength 10:00 [1]
(rest day)

Niet naar de krachttraining geweest vandaag. Thuis enkele oefeningen en stretching gedaan.

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