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Training Log Archive: thomasvdk

In the 7 days ending May 2, 2010:

activity # timemileskm+m
  Orienteering3 2:21:28 12.12(11:41) 19.5(7:15) 34554 /59c91%
  Running5 1:55:45 11.37(10:11) 18.3(6:20) 40
  Cycling2 1:33:13
  Total8 5:50:26 23.49 37.8 38554 /59c91%
averages - sleep:10.3

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MoTuWeThFrSaSu

Saturday May 1, 2010 #

Event: Tiomila 2010
 

Note
slept:8.0 (rest day)

Traveling home
9 AM

Orienteering race (Tiomila) 57:00 intensity: (1:00 @3) + (55:00 @4) + (1:00 @5) *** 9.0 km (6:20 / km) +180m 5:45 / km
ahr:189 max:198 spiked:15/16c shoes: VJ Integrator

Finnished 58th, 3 minutes from the lead, together with Halden, SNO, Lidingö and Hakarpspojkarnas first team. I made one mistake in the end and ofcourse with making different routechoices, I could have finished within 30 seconds from the lead. But I think I would make the same choices tomorrow again. Therefor i'm very satified with my performance.

The other guys had mixed performances. We finished 93, a good result for OKS taking in acount all the injuries and ilnesses. But we will take revench in Jukola, for sure.
10 AM

Running (easy) 22:45 intensity: (9:15 @1) + (13:30 @2) 3.5 km (6:30 / km) +25m 6:17 / km
ahr:129 max:148 slept:8.0 shoes: Nike Vomero 4

Morning jog in Finspång with Jeroen and Joost.
9 PM

Running warm up/down 31:00 intensity: (16:00 @1) + (12:30 @2) + (2:30 @3) 5.0 km (6:12 / km) +15m 6:07 / km
ahr:129 max:173 shoes: VJ Integrator

Warmiong up before Tiomila. I'm almost never nervous for something. But in Tiomila it's different. It's special.. when it's getting dark at the arena, you can feel the nervousity among everybody..

Friday Apr 30, 2010 #

4 PM

Note
slept:7.0

Traveling to Sweden
10 PM

Orienteering long 47:28 intensity: (2:00 @1) + (26:43 @2) + (17:30 @3) + (1:15 @4) *** 5.0 km (9:30 / km) +165m 8:09 / km
ahr:155 max:181 spiked:12/14c shoes: VJ Integrator

Night-o training in Finspång. Made 2 parallel mistakes, but I was able to correct without loosing too much time. Very fine terrain. I enjoyed it a lot.

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: VJ Integrator

Thursday Apr 29, 2010 #

8 PM

Cycling 25:00 [1]

Easy cycling

Wednesday Apr 28, 2010 #

8 PM

Running warm up/down 28:00 intensity: (14:00 @1) + (14:00 @2) 5.0 km (5:36 / km)
shoes: Saucony Triumph 5

Orienteering tempo (Interval) 37:00 intensity: (8:00 @1) + (15:00 @2) + (4:00 @3) + (10:00 @4) *** 5.5 km (6:44 / km)
spiked:27/29c shoes: Saucony Triumph 5

Arenbergpark. 3 Orienteering Intervals (7'-5'-3'). Some new orienteering parts for me. Good training in fast descision making.

Tuesday Apr 27, 2010 #

8 PM

Cycling long 1:08:13 intensity: (53:18 @1) + (14:55 @2)
ahr:124 max:155

Road cycling at good speed, still feeling very relaxed.

Monday Apr 26, 2010 #

7 PM

Running 29:00 intensity: (19:00 @1) + (10:00 @2) 4.0 km (7:15 / km)
ahr:115 max:143 slept:8.0 shoes: Nike Vomero 4

Easy running

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