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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 28 days ending Feb 28, 2009:

activity # timemileskm+mload
  Adventure Racing1 44:51:00 155.34(17:19) 250.0(10:46)807.3
  Cycling6 8:13:50 86.03(10.5/h) 138.45(16.8/h)139.9
  Run9 3:39:07 25.92(8:27) 41.71(5:15)99.1
  Orienteering5 3:09:26 15.46 24.88117.2
  Trail Running2 1:20:00 7.46(10:44) 12.0(6:40)24.0
  Swim3 1:14:00 1.99(37:13) 3.2(23:08)22.2
  Track3 52:11 7.56(6:54) 12.17(4:17)35.6
  Stationary Bike1 20:006.0
  Total23 63:39:34 299.76 482.411251.3
averages - sleep:7.8 rhr:39

» now

Saturday Feb 28, 2009 #

Trail Running 20:00 [3] 6.0 km (3:20 / km)
shoes: Salomon XA Pro 3D Green

Running around putting out the last parts of the route and running around with some sign boards.

Friday Feb 27, 2009 #

Cycling 2:30:00 [3] 22.0 km (8.8 kph)
shoes: Olympic MTB shoes

Tagged the whole route for the Spur Adventure Race at Groenkloof. I cycled/ran around with little orange stickers, stopping to put them out every so often - slow going. The route also required a bit of altering in places with the high grass.
I was out for about 6 hours in total. Long day! I was about 10m from 6 giraffe, came across Zebra and Ostrich on the path I was riding on.

Trail Running 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Salomon XA Pro 3D Green

The run part of the route. Quite a bit of messing around trying to find paths. Also ran around quite a bit off my bike trying to find paths.

Thursday Feb 26, 2009 #

Track warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Nike Pegasus 07

Track intervals 14:30 [5] 4.0 km (3:38 / km)
shoes: Nike Pegasus 07

4 x 1km intervals, with 2:30 rest. 1st one a bit fast 'cos I was dragged around by the fast bunch.
3:28 3:36 3:40 3:38
Got a nasty ache on the inside of my right shin. It got worse through the session - doesn't hurt when I run, but aches in the rest. Can feel it now, but its not sore. Gonna watch it carefully.

Wednesday Feb 25, 2009 #

Swim 28:12 [3] 1.2 km (23:30 / km)

Orienteering 25:00 [3]
shoes: Nike Pegasus 07

Grid and then a combination of exercises. Lots of Wits people again!

Track intervals 3:11 [5] 1.0 km (3:11 / km)
shoes: Nike Pegasus 07

1km piece at the end. An improvement on last time. Wasn't feeling too strong and started a bit slow

Monday Feb 23, 2009 #

Stationary Bike 20:00 [3]

Legs are a bit tender after yesterday. Warmed up for 5 min then did 1min seated, 1 min standing.
Stretching and strength afterwards

Sunday Feb 22, 2009 #

Orienteering race (Delta Park SC) 27:54 [5] *** 5.3 km (5:16 / km)
slept:7.0 shoes: Salomon XA Pro 3D Green

Lots of running fast and simple orienteering. Didn't enjoy it much out there because I always feel I'm not running fast enough, but now I'm quite positive. Maybe 'cos I won. As Nic says, by default, since the big guns are sick or organising.
Not much to say about the orienteering other than it went smoothly. The running felt slow as usual but I think my speed is improving

Orienteering (Scout Score O) 1:24:00 [4] 12.08 km (6:57 / km)
shoes: Salomon XA Pro 3D Green

2 hour score event around Delta Park and the Spruit. Went out at a good speed and slowed down gradually. Lots of walking at the end. I thought I had a pretty good route, except for having to cross the river 3 times. Lots of sand in my shoes. I guessed the scouts had put out the controls on the spruit and so I wasn't too upset when they were in the wrong places

Saturday Feb 21, 2009 #

Cycling 1:41:57 [3] 40.27 km (23.7 kph)
shoes: Shimano SH-R047

Max 58.1 Ave 23.7
Over Sylvia's, to Wits via Zoo Lake, and back a similar way, just around Linksfield ridge at the end.
Everyone else bailed on me, so I was on my own.

Thursday Feb 19, 2009 #

Track warm up/down 10:00 [2] 1.67 km (6:00 / km)
shoes: Nike Pegasus 07

Track intervals 14:30 [5] 4.0 km (3:38 / km)
shoes: Nike Pegasus 07

Monster session: 200m, 30sec rest; 300m, 45s; 400m, 60s; 500m, 75s; 600, 90s; 600, 90s and then back down to 200m with the same rests.
I have accepted that staying with the front bunch is not likely. Its also hard to say my legs are tired when they've run marathons on the last 3 weekends, at training speeds of 3 hours. Some people just have it...

Wednesday Feb 18, 2009 #

Swim 22:59 [3] 1.0 km (22:59 / km)

Shoulders were well stiff to start with, but they felt a lot better by the end. Lots (5) of people in the pool today

Run warm up/down 10:00 [3] 1.67 km (6:00 / km)
shoes: Nike Pegasus 07

Orienteering 21:00 [4] 4.2 km (5:00 / km)
shoes: Nike Pegasus 07

Setting out the controls for the interval orienteering at Wits. I ran ahead of the group each time and dropped off the cans. I ran quite hard.
Good training session and a nice turnout. Sold a few more drinks afterwards.

Tuesday Feb 17, 2009 #

Cycling (Linksfield,Bedford) 1:05:00 [3] 22.8 km (21.0 kph)
slept:8.5 shoes: Olympic MTB shoes

Steady ride. Front brake was rubbing and got progressively worse.
Didn't reset my clock properly, but it seemed slower than last week

Monday Feb 16, 2009 #

Run 21:30 [3] 3.79 km (5:40 / km)
slept:9.5 shoes: Nike Pegasus 07

Ran to Queen Street and down to Rhodes Park. Did my thing, then jogged home. Calves didn't enjoy coming up Ocean at the end.

Run intervals 7:30 [5] 2.05 km (3:40 / km)
shoes: Nike Pegasus 07

90sec on, 30 sec off, x 5.
Ran around the fields at Rhodes Park

Sunday Feb 15, 2009 #

Orienteering race (St Davids) 16:32 [5] 3.3 km (5:01 / km)
slept:3.0 shoes: Saloman SpeedCross

Pretty frustrated after the event. Not only can I not run fast enough, there was a cock up with #8 that seemed to only affect Cobus and I. The course was easy except for some buildings in the middle. I was 1 sec behind Garry M up to #8. Then the number was temporarily wrong. I lost 35 sec. Then I lost out running across all the fields. And then a standard mistake: lost 25 sec by running all the way to the wall on #16.
1:30 behind. Boo

Cycling 1:22:24 [2] 18.16 km (13.2 kph)
shoes: Olympic MTB shoes

Ave 13.71 Max 37.6
Ride around Emmerentia, to the mashy course and back to Mugg & Bean. Rode with Dylan and Ashleigh. Good relaxed speed to suite my legs.
Had half a muffin, and then cycled with Olivia up to her house and back to the car later.
All in all, a good weekend : )

Saturday Feb 14, 2009 #

Cycling 34:14 [3] 12.52 km (21.9 kph)
slept:6.0 shoes: Olympic MTB shoes

Easy ride into Primrose and around the old 8km route. Found Deon on the way home and had a little chat. Nearly rode into the same lady on the way out and back, walking in the road, large ladies not looking where they're going are a hazard!
Max 44 Av 21.24

Friday Feb 13, 2009 #


last trial visit/blood letting session. Yay! Glucagon test today
BP 108/66
HbA1c 6.9 not bad for my dodgy sugars after the AR & Cedarburg

Run race (Valentines Night Race) 43:49 [5] 10.0 km (4:23 / km)
ahr:178 shoes: Nike Pegasus 07

Started with Mike, picking our way through the crowds. 5:00 and 4:40 for the first 2km. Ran a bit too fast downhill for Mike at about 5km and ran the rest on my own. Lungs were leading the legs up to about 7km, then went into suffer mode and everything hurt. Got within 50m of Nic in the last 3km but couldn't catch him.
I'm happy with the time considering the lack of running and my cold.
Had a car full of Witsoc people and supper afterwards which was cool.

Thursday Feb 12, 2009 #

Run (Sovereign parks) 24:15 [3] 4.5 km (5:23 / km)
slept:8.5 shoes: Nike Pegasus 07

Feeling better. Nose a little runny.
Enjoyable run.

Wednesday Feb 11, 2009 #

Orienteering 15:00 [3]
slept:9.0 shoes: Nike Pegasus 07

A bit cold and rainy so not the best conditions to be out with a cold. Garry is getting these sessions sorted - tonight was worthwile. Would have been nice to run harder.
Matrix exercise with some obstacles, and then a big combo exercise with scale, map 'spotting' and a bit of the matrix.

Run warm up/down 20:00 [3] 3.33 km (6:00 / km)
shoes: Nike Pegasus 07

Tuesday Feb 10, 2009 #

slept:7.0 (sick)

Sore throat and now runny nose. Things have finally caught up with me. Need to sleep more.
Silly to have run on Sunday with so little sleep. Oh well

Monday Feb 9, 2009 #

rhr:40 slept:8.5

sitting having a meal tolerance test. Stats for the visit are:
BP 121/66
HbA1c 6.7

Cycling (bedford linksfield) 1:00:15 [3] 22.7 km (22.6 kph)
slept:8.5 shoes: Olympic MTB shoes

Sunday Feb 8, 2009 #


The Wits event at WEC went pretty well. It was mostly fast running, but I think we pulled off a smooth event.

Now that O-week and the event are over, hopefully I will have a bit more time to write stuff on AP and train. Still haven't said much about the zoo and last weekends AR...

Run (Jeppe Girls, Royal Oak) 32:52 [3] 6.43 km (5:07 / km)
ahr:149 shoes: Nike Pegasus 07

Easy-ish run in the afternoon. Heart only woke up after 2km and then I ticked over nicely.
New route from a new house: to Jeppe Girls, down King Edward, Kitchener, Langerman, Royal Oak, zig zagged home

Saturday Feb 7, 2009 #

Run 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Pegasus 07

Yes, it was only 10 min, but good to get moving. Organising stuff takes up a lot of time

Friday Feb 6, 2009 #

Swim 22:49 [3] 1.0 km (22:49 / km)

Thursday Feb 5, 2009 #

Run 25:00 [3] 4.55 km (5:30 / km)
shoes: Nike Pegasus 07

Indian running at track: in groups of 4, make up silly runs for 10 minutes, rest 3, more silly runs for 10 min. Good session for my legs. We did lots of running around the coridors, up slopes, around the track, between trees...

Wednesday Feb 4, 2009 #

Run (Rhodes, Jeppe Girls) 24:11 [3] 3.4 km (7:07 / km)
ahr:130 shoes: Nike Pegasus 07

Easy run with Sarah. A bit short of sleep. Legs are not sore but don't have a lot of go.
We hit 23 members today at orientation and we made a decent amount of money last night

Monday Feb 2, 2009 #

Adventure Racing 44:51:00 [3] 250.0 km (10:46 / km)

Uge Classic Adventure Race. My first long one, and I survived, mostly. Raced with Jeremy and Nathan and we came 3rd.
The time got to me the most. 48 hours is a long time to be racing. I'll add some more comments later hopefully.
I enjoyed it, but wow...

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