Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joost

In the 7 days ending Jan 31, 2010:

activity

time

miles

Running

8:06:01

59.25

(8:12)

95.35

(5:06)

150

Orienteering

1:10:30

5.59

(12:36)

9.0

(7:50)

230

24c

Strength training

35:00

Cycling

15:00

Total

10:06:31

64.84

104.35

380

24c

averages - sleep:8.6

1:51

0:00

» now

Sunday Jan 31, 2010 #

10 AM

Running warm up/down 19:40 [2] 3.3 km (5:58 / km)
slept:7.5

Warm up with Bart D. before orienteering race in La Gileppe.

Orienteering 1:10:30 [4] *** 9.0 km (7:50 / km) +230m 6:57 / km
ahr:159 max:172 24c

Orienteering in La Gileppe. Took it as a training as there was about 30cm of snow in the forest which made it very very tough. My compass had a bubble so it was not reliable which made me deviate to much from time to time. Some mistakes due to that but no big mistakes. Tough I need more map training to prepare for the season. Never ran at max, just a good speed.
Km according to GPS: 10.44 km

Running warm up/down 9:42 [2] 1.72 km (5:38 / km)

Cooling down with Bart D. after orienteering race.

Saturday Jan 30, 2010 #

1 PM

Running long 1:07:00 [3] 14.18 km (4:43 / km)
slept:9.5 shoes: Nike Air Vomero

Running in Kessel-Lo in the snow on the finnish track.

Friday Jan 29, 2010 #

7 AM

Running long 47:37 [3] 10.0 km (4:46 / km)
slept:7.0 shoes: Nike Air Vomero

Morning jog, good speed (started easy but then accelerated), good feeling.
Today was my last working day at PricewaterhouseCoopers. Monday I will start at Golazo Sports. Look forward to it!

7 PM

Strength training 35:00 [1]

strength training in the gym (abdo, legs and upper body)

Cycling 15:00 [2]

easy cycling in the gym

Thursday Jan 28, 2010 #

1 PM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
slept:7.5 shoes: Nike Air Vomero

Warm up (15', 3km) and cooling down (15', 3 km) before and after intervaltraining on finnish track in Kessel-Lo.

Running intervals 28:27 [4] 5.6 km (5:05 / km)
shoes: Nike Air Vomero

intervaltraining on finnish track in Kessel-Lo:
6x (100m-150m-200m) with resp 50m and 75m walking after 100m and 150m. Between each heat 2' easy jogging.

Wednesday Jan 27, 2010 #

3 PM

Running long 1:34:38 [2] 17.4 km (5:26 / km) +150m 5:13 / km
ahr:135 slept:10.5 shoes: Nike Air Vomero

Long easy run with Kim in Kessel-Lo (Kesselberg and provinciaal domein). Feeling not so good due to the cold.

Tuesday Jan 26, 2010 #

8 AM

Running long 40:12 [2] 7.6 km (5:17 / km)
slept:9.0 shoes: Nike Air Vomero

Morning jog in Kessel-Lo (provinciaal domein and finnish track).

7 PM

Running warm up/down 25:00 [2] 4.2 km (5:57 / km)
shoes: Nike Air Vomero

Easy warm up with Kim and part with Ken and Hoekie (who were waiting for the slok-training) on finnish track in sportkot. Including 4x100m accelerating.

Running intervals 22:20 [4] 6.0 km (3:43 / km)
ahr:165 max:171 shoes: Nike Air Vomero

Intervaltraining on track of sportkot: 3x2000m at pace of 3'45"/km. Times were 7'27", 7'28" and 7'25".

Running warm up/down 4:00 [1] 0.65 km (6:09 / km)
shoes: Nike Air Vomero

Easy jogging in between intervals

Running warm up/down 20:00 [2] 3.4 km (5:53 / km)
ahr:131 shoes: Nike Air Vomero

Cooling down after intervaltraining.

Monday Jan 25, 2010 #

7 PM

Running long 1:17:25 [2] 15.3 km (5:04 / km)
slept:9.5 shoes: Nike Air Vomero

Long slow distance together with Hans on finnish track in Balen. After 15min, accelerations (8x30m with 50" easy running in between), afterwards continuation of long run.

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