Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
Running	23	20:37:40	10.44		16.8
mountainbiking	3	7:10:00
Orienteering	4	3:33:56	16.12	(13:16)	25.95	(8:15)	770
Cycling	3	2:55:00	7.46		12.0
Strength training	2	48:00
Total	26	35:04:36	34.02		54.75		770

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Sunday May 31, 2009 #

mountainbiking 2:00:00 [3]

Mountainbiking with Kim in the Veluwe, Netherlands.

Saturday May 30, 2009 #

mountainbiking 2:40:00 [3]

Mountainbiking with Kim in the Veluwe, Netherlands.

Running 58:00 [2]

Running with Kim in the Veluwe, Netherlands

Thursday May 28, 2009 #

Running 35:00 [2]

Easy running with Kim in the 'provinciaal domein'.

Wednesday May 27, 2009 #

Running 42:00 [2]

Easy running with Kim in 'Provinciaal domein'.

Tuesday May 26, 2009 #

Running warm up/down 41:00 [2]

Warming up (20') and cooling down (21') before and after temporun.

Running tempo 20:00 [5]

20' tempo-run on the finnish track in Kessel-Lo. Bad feeling, I feel a bit sick, sinusitis (sore throat, pain in the ear, nose). Kim is also sick.

Sunday May 24, 2009 #

Orienteering race 40:30 [4] 5.8 km (6:59 / km)

Day-entry at FRSO relais champs at Baraque Fraiture: Did not ran full speed, good course except for control 8 where I lose 4 minutes... (really bad).

Running warm up/down 10:00 [2]

Warming up before the orienteering race.

Saturday May 23, 2009 #

mountainbiking 2:30:00 [3]

Mountainbiking around Stoumont/Remouchamps together with Kim, VDK-brothers and Jef Boeckx. Wonderful area for mtb!

Running 30:00 [2]

Easy running with Thomas and Dries VDK.

Friday May 22, 2009 #

Running 34:00 [2]

Easy running in the 'Provinciaal domein'.

Thursday May 21, 2009 #

Running 24:00 [2]

Morning jog in the 'provinciaal domein' in Kessel-Lo

Running 44:00 [2]

Warming up (23') and cooling down (21') before and after the interval training on the finnish track in Kessel-Lo together with Kim.

Running intervals 26:00 [4]

Speed training with Kim: 14 x 150m with first 50m not at full speed (rest: walking back). Good training!

Wednesday May 20, 2009 #

Note
(rest day)

No time for training --> concert of Milow in AB (really nice!)

Tuesday May 19, 2009 #

Running warm up/down 25:00 [2]

Ram-training: Warm up before intervaltraining including 3 x 100m accelerating

Running intervals 25:00 [5]

Interval training with Kim: 3 x (2 x 500m) with 3 minutes rest in between the series and 100m easy jogging rest within one serie. Times: 1'27", 1'29", 1'29", 1'29", 1'26" and 1'30". Tough training!

Running warm up/down 10:00 [2]

Cooling down after interval training.

Monday May 18, 2009 #

Running 54:00 [2]

Easy running with Kim in Kessel-Lo (provinciaal domein and finnish track)

Sunday May 17, 2009 #

Running 45:00 [2]

Running at the BK interclub in Duffel (men).

Saturday May 16, 2009 #

Running 45:00 [2]

Running at the BK interclub in Ninove (women). Kim did a really good 1500m (4'49").

Friday May 15, 2009 #

Running 1:12:00 [2]

Running from the sportkot to the Zoete Waters for hill interval training (36') and back (36').

Running 30:00 [5]

Hill intervals: 10 times the hill at the Zoete Waters (side of the chapel), running back down as rest in between.

Wednesday May 13, 2009 #

Running 1:00:00 [2]

Easy running with Kim on the finnish track in Kessel-Lo

Tuesday May 12, 2009 #

Running warm up/down 30:00 [2]

RAM training: Warm up before the interval training including 4x100m accelerations

Running intervals 20:00 [5]

2x(3 x 400m) with only 80m rest in between and 2min between the series. Times were: 1'11", 1'12", 1'12", 1'11", 1'10" and 1'10"

Running warm up/down 15:00 [2]

Cooling down after intervaltraining.

Monday May 11, 2009 #

Cycling 25:00 [2] 12.0 km (2:05 / km)

Cycling in the gym

Strength training 23:00 [1]

Strength training in the gym

Sunday May 10, 2009 #

Running warm up/down 25:00 [2]

Warm up and down before and after intervals.

Running intervals 25:00 [5]

3 times around the finnish track in Kessel-Lo (around 1km) with 1 round in between.

Cycling 2:00:00 [2]

From Diest to Averbode (have an ice-cream and watch the mtb-race there for a few minutes) and back to Diest.

Saturday May 9, 2009 #

Running 34:00 [2]

Easy running with Kim in the parc 'provinciaal domein in Kessel-Lo'.

Friday May 8, 2009 #

Running warm up/down 15:00 [2]

Warm up and down before and after the jogging in Mol (too little warm up and also too little cooling down).

Running race 1:03:10 [5] 16.8 km (3:46 / km)

Galbergenjogging: I ran together with my brother and Thomas VDK. Bad feeling in my stomach (almost cramps) all race long, legs were ok. Felt really empty after the race. Good training and very nice track in the forest!

Thursday May 7, 2009 #

Note
(rest day)

Too tired.

Wednesday May 6, 2009 #

Running warm up/down 20:30 [2]

Warming up in Heverleebos before hill training (running towards the hill).

Running intervals 32:30 [5]

Hill training on the hill at the "Zoete Waters" in Heverleebos. 10 times the hill = 10 x 1'20" (approx) and running down again. Good training and good feeling.

Running warm up/down 21:30 [2]

Cooling down after the hill training. Running back to the car.

Tuesday May 5, 2009 #

Running 53:00 [2]

Easy running as legs are still a bit sore from the selection weekend.

Monday May 4, 2009 #

Strength training 25:00 [1]

Strength training in the gym.

Cycling 30:00 [2]

Cycling in the gym.

Sunday May 3, 2009 #

Running warm up/down 15:00 [2]

Warm up before long distance selection race.

C • congrats! 3

Orienteering race 1:39:21 [5] 12.5 km (7:57 / km) +490m 6:39 / km

Long distance selection race: good race. I ran a good race, no mistakes until control 12, control 13 was on a steep slope and was maybe a bit too careful for not making a mistake so I lose 1'30" there. Control 18 I make a first real mistake, losing 2'; control 19 I also lose 1'30" (bad routechoice and 30" loss at control); control 20 second real mistake losing 2'. Rest of the race was good and I end up in 4th place, 8'30" behind Thomas.

Saturday May 2, 2009 #

Running 20:00 [1]

Morning jog with Thomas

Running warm up/down 23:00 [2]

Warm up before the middle distance selection race.

Orienteering race 55:11 [5] 4.65 km (11:52 / km) +190m 9:51 / km

Middle distance selection race: really bad race. Started well first four controls but then made a big mistake at the 5th control (map was not correct there, badly drawn, some features were on the map, others not, not consistent at all), sixth control the same, control 10 was placed 100m too high (wrong place) and then also messed up controls 16 and 17 (lack of concentration/motivation after first part of the race). Everyone agreed that the map was not good enough for a selection race and that control 10 was placed wrongly. Course setting was nice.

Running warm up/down 5:00 [1]

Cooling down after race

Running 20:00 [2]

Evening jog after middle distance race together with Thomas, Jeroen, Michel, Quentin, Vanessa and Pieter.

Friday May 1, 2009 #

Running 20:00 [2]

Morning jog before travelling to the Alsace, France for selection races for WOC

Running warm up/down 30:00 [2]

Warm up before the first selection race (sprint) in Breisach (Germany) just over the border. Warm up includes four accelerations of around 100m.

Orienteering race 18:54 [5] 3.0 km (6:18 / km) +90m 5:29 / km

Sprint selection race on the map 'Breisach'. I did a good performance, only a few hesitations which costed me in total around 25 seconds I think. It was a tough race but the course setting could have been better. I ended up in 2nd place, 12 sec behind the 1st (Pieter Hendrickx). Very pleased with the result.

Running warm up/down 20:00 [1]

Cooling down with Thomas and Jeroen after the race.

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