Training Archive: Desmond

Running warm up/down 11:19 [2] 2 km (5:40 / km)
ahr:162 max:177 slept:10.0 shoes: Icebug Spirit olx

Running towards the start + some accelerations with Winston. High heartrate + physically bad feeling

Orienteering race 53:20 [5] *** 8.7 km (6:08 / km) +30m 6:02 / km
ahr:193 max:198 spiked:25/33c shoes: Icebug Spirit olx

Interland selection race - De Winner
Class: H21
Results: 3/30 http://hamok.be/resultaten/201001311.html#H:01
Splits: http://hamok.be/resultaten/20100131/graf.html

Nice coursesetting! I enjoyed the race much more than last year, despite the fact that my shape wasn't that good today. I had no power in my legs and my calves felt very sore. Maybe i had this offday because yesterday i spent whole day in bed and ate almost nothing.
Technically my race was okay, some little mistakes (12, 15, 21, 25, 27 and 28) and bad routechoices (control 2 and 14).
I finished in 3rd position 14 seconds too slow for qualifying for the Interland (Dries vdk who finished in 2nd position won't participate at the Interland, but i don't think i'll replace him. The coach decides about it).

C • Sorry! 1

Note
slept:10.0 (rest day)

Cycling (Racebike) 49:15 [2] 23 km (2:08 / km)
ahr:135 max:157 slept:7.5

8h20: SintAntonius - Hoogstraten

Strength 23:33 [1]
ahr:110 max:149

Strength at school together with Bram Everaert. 3 series with 4 excercices and we did every serie 2 times. (core stability, back, quadriceps, calves).
I'll try to go earlier to work on friday every week, so we can repeat this session weekly.

Cycling 49:31 [2] 23 km (2:09 / km)
ahr:135 max:153

16h40: Hoogstraten - SintAntonius

Cycling (Racebike) 49:03 [2] 23 km (2:08 / km)
ahr:145 max:165 slept:7.0

11h20: SintAntonius - Hoogstraten

Cycling 50:34 [2] 23 km (2:12 / km)
ahr:138 max:171

16h30: Hoogstraten - SintAntonius

Running warm up/down 18:20 [2] 3.55 km (5:10 / km)
slept:7.0 shoes: Mizuno Wave Fortis

Warming up with Wouter, Lander, Maarten, Lanse, Joran and the others around the Mintjens factory + 1 round on the track.

+ 5min stretching
+ 10min running drills

Running intervals 5:00 [5] 1.6 km (3:07 / km)
shoes: Mizuno Wave Fortis

Interval: 4 x 400m (1'14 each time)

My times: 1'16 - 1'17 - 1'14 - 1'13

I ran together with Wouter (12x), Lander, Tom (11x) and Lanse (10x). I did only 4x because of starting easy with my knee.

Running intervals (Recuperation part) 6:20 [2] 0.8 km (7:55 / km)
shoes: Mizuno Wave Fortis

4x 200m jogging between intervals (1'35 each)

Running warm up/down 11:00 [2] 2 km (5:30 / km)
shoes: Mizuno Wave Fortis

Cooling down with Guido on the track.

Note
slept:7.0 (injured) (rest day)

Note
slept:7.0 (injured) (rest day)

Visited the doctor today and got a cortisone injection in my left knee (painfull since end of december). Now i need to rest for some days.

Cycling (Mountainbike) 30:00 [2] 11 km (2:44 / km)

2x 15' easy cycling