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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 28 days ending Feb 28, 2007:

activity # timemileskm+mload
  Cycling3 4:49:06 27.55 44.33 1048124.0
  Run9 4:25:10 32.5(8:10) 52.3(5:04) 101495.5
  Orienteering5 3:12:41 15.37(12:32) 24.74(7:47) 40483 /92c90%173.9
  Adventure Racing1 2:28:0088.8
  Swim1 30:00 0.5(1:00:21) 0.8(37:30)6.0
  Total18 15:24:57 75.91 122.17 246683 /92c90%488.2
averages - sleep:8 rhr:44

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Wednesday Feb 28, 2007 #

Run (Bedfordview TT) 34:23 [4] 8.0 km (4:18 / km) +116m 4:00 / km
ahr:168 max:195 shoes: Asics Gel Orient

Fast run with a few other guys. Was a hurting in the last km. Makes a change to run with someone.

Monday Feb 26, 2007 #

Run 25:57 [3] 4.87 km (5:20 / km) +110m 4:47 / km
ahr:153 rhr:46 shoes: Asics Gel Orient

Run to Bill Stewart

Orienteering race (Schools league) 10:13 [5] 1.88 km (5:26 / km) +51m 4:47 / km
ahr:178 shoes: Asics Gel Orient

Did the boys course at Bill Stewart. The guys were setting some pretty quick times. The quickest was 13min, which is a good average speed

Sunday Feb 25, 2007 #

Orienteering race (Heron Bridge Short Course) 19:20 [5] **** 3.3 km (5:52 / km) +68m 5:19 / km
ahr:180 max:193 spiked:25/25c shoes: Saloman SpeedCross

Short course event at Heron Brige school, north of Jo'burg. A sprint map, with more intricate navigation through buildings. It was pretty warm, 33 degrees in the car on the way home.
It all came together for me. I made 1 20sec mistake going to #10, when I had to slow down and figure out the buildings. Other than that it went well. Legs were a little heavy from yesterday, but bruised knee was fine after warming up.
I caught Nicholas at about #15 and he was just ahead of me through the rest of the buildings. Got away on the last 3.
Fun course, and my first win!


We had a meeting about our trip to Sweden. Sounds like its going to be awesome. 1st week at a Swedish club house, 2nd week on the O-travel training camp and final week at O-ringen. Missing a week of varsity.

Saturday Feb 24, 2007 #

Cycling race 2:34:23 [4] 32.24 km (12.5 kph) +860m
ahr:166 shoes: Olympic MTB shoes

Witsoc entered 2 teams into XterraSA. My team did the long 1 with me on the ride. The ride was by far the longest part of the race. Dan breezed the swim in 21 minutes and Dylan pushed hard for 1:08 over 12km, with some huge climbs. Suprisingly, my legs didn't give up as they usually do. I had some major calf cramps. I fell off twice and both times couldn't get up due to calf cramp. I've got quite a bruised knee. Average speed was 12.5, max 42.
My next bike is definately going to be a full-susser (I can dream!)
Our team won the male team category, which was totally unexpected, so we each got R300. Very cool.
Everyone enjoyed the weekend away. A good way to kick off witsoc for the year

Thursday Feb 22, 2007 #

Cycling (Bill Stewart) 44:43 [3] 12.09 km (16.2 kph) +188m
ahr:130 max:165 slept:9.0 shoes: Olympic MTB shoes

The legs just don't keep up with the heart. I find myself thinking I'm pushing it and my heart rate's 140, with the legs screaming. 30km's off road is looking quite far

Wednesday Feb 21, 2007 #

Run (Bedfordview TT) 16:34 [4] 4.0 km (4:09 / km) +54m 3:53 / km
ahr:166 max:182 slept:9.0 shoes: Asics Gel Orient

4km again. Still don't want to do too much, with the odd cough and sniffle. But today went well, had someone to run with and cruised round at a pretty low HR for the pace

Tuesday Feb 20, 2007 #

Run (Park - Rhett's house) 19:12 [2] 3.64 km (5:16 / km) +70m 4:49 / km
ahr:142 max:158 shoes: Asics Gel Orient

Still not completely better. Had an easy short jog. I think I need to sleep more

Monday Feb 19, 2007 #

Cycling 1:30:00 [2]
shoes: Olympic MTB shoes

A 'see if the bike still works' ride before Saturday's race. We've got Dan on the swim, who swam a cool 2.5km this weekend after doing 'no training' - seems he's got that under control. I'm doing the ride. Dylan is doing the run - with his 44min 'taking it easy' 10km, he's also got that covered.

Coughed my lungs up last night in bed. I'm obviously not completely better, but not feeling too bad.

Sunday Feb 18, 2007 #


A hike with the really little scouts at Buffelspoort, Magaliesburg. We spent more time swimming in the rivers that walking. Did about 12km's in 2 days. I planned it, so I ended up doing all the cooking and worrying about 10 little terrors. 1 guy actually weighed 26kg
Recovering slowly from my cough/cold. I'll run again this week I think

Wednesday Feb 14, 2007 #

Run (Bedviewford TT) 17:50 [3] 4.0 km (4:28 / km) +37m 4:16 / km
ahr:155 max:180 shoes: Asics Gel Orient

Got a bit of a cough and sore throat so took it easy. I suppose this makes for a good 'rest week'.

Sunday Feb 11, 2007 #

Orienteering (Belfast CC: Brown) 1:07:40 [5] *** 8.71 km (7:46 / km) +170m 7:05 / km
ahr:175 max:187 spiked:14/17c shoes: Saloman SpeedCross

Much better race. I enjoyed it a lot. There was quite a bit of slow trudging through marsh and long grass, which sort of suits me. Went back to my baseplate and it worked really well.
I was leading the S. Africans until the 2nd last control, where I lost 3 min to Gary. It was one of our sub-terrainian pits. I found the pit directly north of it and then buggered around in the grass for 3 min trying to find it. The Brit, Oleg wasted 11 min, so it could have been worse for me.
Orienteered pretty well, but felt slow most of the time.
Quickest time was Jon, cruising in at 48 min. I'm hoping to have beaten some of the British women, but not holding my breath.

Saturday Feb 10, 2007 #

Orienteering race (Dullstroom Town) 1:09:28 [5] *** 7.76 km (8:57 / km) +115m 8:20 / km
ahr:175 spiked:23/27c shoes: Saloman SpeedCross

Race through the town of Dullstroom. With some Urban, forest and open rocky areas. Nice settting.
I had a poor race, stuffing up #9, almost missing #13, hunting for #16 and then generally running slowly. Had a sore throat in the morning and didn't feel 100%, heavy legs from the swim.
British O'squad was there with AP's Craney pulling off the win a good 22 min ahead of me. First S. African in took 60 min.

Friday Feb 9, 2007 #

Swim 30:00 [2] 0.8 km (37:30 / km)

Lewton and I are aspiring tri-athletes, so we decided to see how far 600m is. Its pretty far when you swim as badly as me. We're aiming at Xterra lite in 2 weeks, but I'm pretty sure I'll be doing either the 12km trail run or the tri thing in a team, coz 600m in open water may kill me

Thursday Feb 8, 2007 #

Run (Caltex route) 31:26 [2] 6.0 km (5:14 / km) +146m 4:40 / km
ahr:147 max:173 shoes: Asics Gel Orient

Tough day, nobody signed up. We did have a visit from our founder, Mr Mulder, with his '97 student number. Also got most of the mould out of the fridge, so thats all the really urgent cleaning of the clubhouse done

Wednesday Feb 7, 2007 #

Run (Bedfordview TT) 35:41 [4] 8.0 km (4:28 / km) +127m 4:08 / km
ahr:156 max:174 slept:6.0 shoes: Asics Gel Orient

4 sec faster than last week, but HR much lower. I couldn't get it above 165. Maybe the late night was to blame.
We had the street party and our O'club helped run a shot bar and sell hot dogs. And now we're up to 9 members!

Monday Feb 5, 2007 #

Run (To Jeppe) 39:45 [3] 7.01 km (5:40 / km) +220m 4:54 / km
ahr:147 max:177 rhr:43 shoes: Asics Gel Orient

Spent the day recruiting for our varsity O'club. We've gone up by 50%... from 2 to 3, expecting 2 more tomorrow. Nobody knows what Orienteering is!

Sunday Feb 4, 2007 #

Orienteering (Walter Sisulu sprint trai) 26:00 [4] **** 3.09 km (8:25 / km)
ahr:174 max:182 spiked:21/23c rhr:43 shoes: Saloman SpeedCross

Sprint training with the British O'team. I'd run on this map before, which helped a lot.
The first time I was unsure about whether the control was mine was #20. I checked the code and buggered around for 2 min figuring out what was going on. Turns out we should have ignored all the codes and I was at the right control. Oh well...
Quickest time was about 22min I think. Jeremy got about 24min.
They're off to Belfast and we'll see them there next weekend

Saturday Feb 3, 2007 #

Adventure Racing race (Uge #1: Bush Trails) 2:28:00 [4]

Paired up with the Hungarian mapper Marton, and we made a pretty strong team. He borrowed a bike and only had his running shorts, shoes and shirt, but he was quick.
The MTBing was awesome, some of the most technical and challenging I've done. It's a pity we kept having the pack bunch up because the route wasn't so clear.
The run was score style orienteering, and we went fast through that. We could have gained a few places over the obstacle course if we had been more competitive.
We finished 10th, 28 min behind the winner.
The best sprint race I've done so far

Thursday Feb 1, 2007 #

Run (Wichwood) 25:07 [1] 3.17 km (7:55 / km) +72m 7:07 / km
shoes: Asics Gel Orient

Run with Sarah.

Run (Park - Rhett's house) 19:15 [3] 3.61 km (5:20 / km) +62m 4:55 / km
ahr:154 max:178 shoes: Asics Gel Orient

Run on my own. HR belt worked fine this time, after I moved it slightly

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