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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 28 days ending Feb 28, 2010:

activity # timemileskm+mload
  Cycling12 19:37:18 277.11(14.1/h) 445.96(22.7/h)403.2
  Run11 7:43:09 54.46(8:30) 87.64(5:17)239.6
  Orienteering4 1:37:14 4.1 6.653.4
  Total25 28:57:41 335.67 540.21696.2

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Sunday Feb 28, 2010 #

Orienteering 30:00 [3]
shoes: Salomon Wings

Junior training. Fun!
Feeling a bit down to start with - lack of sleep and fending off a cold. Improved and feeling good by the end.
The control pick was fun.

Saturday Feb 27, 2010 #

Cycling 35:00 [3] 12.0 km (20.6 kph)
shoes: Shimano SH-R047

Very easy ride for breakfast. Missed the club 100 ride cos the sleep was important. And not MTB at northern farm because my dropouts still haven't arrived!

Friday Feb 26, 2010 #

Run 34:00 [3] 6.5 km (5:14 / km)
shoes: Nike Pegasus 07

South a bit, under the N1 at 9th Ave, back over the footbridge and meandered home

Thursday Feb 25, 2010 #

Cycling 1:06:16 [3] 30.67 km (27.8 kph)
shoes: Shimano SH-R047

Max 63 Ave 27.8
Same as yesterday. Started raining just after I left home. Got steadily worse all the way to work. Very wet by the end. Dry on the way home tho :)

Wednesday Feb 24, 2010 #

Cycling 1:08:55 [3] 30.63 km (26.7 kph)
shoes: Shimano SH-R047

Max 62 Ave 26.6
Straight into work. Home via the 9th Ave Bridge

Tuesday Feb 23, 2010 #

Run tempo 35:10 [4] 8.0 km (4:24 / km)
shoes: Nike Pegasus 07

Fastest time in 4 weeks and feeling niggle free

Sunday Feb 21, 2010 #

Orienteering race (SC#4: Zoo Lake) 15:46 [5] 3.1 km (5:05 / km)
shoes: Saloman SpeedCross

Flat out running the whole way. I had read most of the course by #1. Some carefull orienteering required around the ponds. Otherwise it was just run hard.
Just ahead of Dylan (6 sec) and Brad

Saturday Feb 20, 2010 #

Cycling (Diamond Dash AR) 2:14:00 [3] 35.0 km (15.7 kph)
shoes: Olympic MTB shoes

Diamond Dash 50km AR organised by Gijima. I raced with Jane and Luke.
We started with a 2km dash around the parking lot. We cruised it and came back close to Red Ants.
Then we did the MTB nav leg. The map was iffy in places - route choices based on ridability weren't good. I broke my dropout at about 5km. What followed was the worst single speed conversion in history. I ordered a spare dropout from Linden last weekend and it hadn't arrived!
When I measured the chain to break it, i didn't realise it wasn't on the middle ring anymore. It had fallen off completely. So I had a chain the just fitted on the little ring at the front and the smallest ring at the back. The angle of the chain pulled it up at the back to the 3rd smallest. So now it was super tight. So I rode like that for 30km. Sounded horrible and the pedals were really stiff by the end. I also had a flat rear tube at the beginning of the 2nd leg. It went down slowly - might have been able to bomb it and survive the leg, but we changed it. It was a big thorn and the goo held enough air to make a slow puncture.

Run 2:15:00 [3] 17.0 km (7:56 / km)
shoes: Saloman XA Pro 3D #2

The foot navigation leg went smoothly for us. We didn't find the last OP - finding a piece of paper by going 300m on a bearing proved difficult.
So we had a decent race considering the mechanical problems and the queuing we did in the middle of the field. We had fun and learnt a lot.
Total time of just under 6 hours. Not sure of the position. Ranking appears to be based on the number of OP's. We thought it would be a time penalty - thats why we called off the search for OP6

Friday Feb 19, 2010 #

Cycling 1:17:00 [3] 29.0 km (22.6 kph)
shoes: Olympic MTB shoes

Ave 24
To work and bak - straight in and out.

Thursday Feb 18, 2010 #

Cycling 1:20:00 [3] 32.4 km (24.3 kph)
shoes: Olympic MTB shoes

Ave 25.7 Max 55.6
Straight to work in 30 min. Took some back roads home: CR Swart, Dale Lace and 9th.

Tuesday Feb 16, 2010 #

Run tempo 35:58 [4] 8.0 km (4:30 / km)
shoes: Nike Pegasus 07

Started late and talked to a few people along the way. Ok time for the effort level

Monday Feb 15, 2010 #

Note
(rest day)

HUGE storm! The after work run has been cancelled. Rest day...

Sunday Feb 14, 2010 #

Orienteering race (SC#3 - Brescia House) 21:28 [5] 3.5 km (6:08 / km)
shoes: Saloman SpeedCross

While running I thought the course was way too easy and straigh forward. Probably because I planned the whole thing on the run down and up the hill. Shocker split to #2 - there was a path missing on the map, lots of hesitations about where I could actually run, lost almost 30sec. Bleak about #4 - description was bottom of re-entrant. There were 2 reentrants, 1 was covered by the circle. So I got into the 1st 1 and bashed through the lantana to the bottom. I knew I was going away from the circle, but figured I had to check the bottom. I should have used the boulder cluster to hit the right reentrant. Another 30 sec.
Easy from there with some much time running up the hill. Still managed to get the route choice wrong to #18. Missed the little gap in the building.
So should have been faster. 2nd to Dylan by about 30 sec

Saturday Feb 13, 2010 #

Cycling 2:01:00 [3] 60.1 km (29.8 kph)
shoes: Shimano SH-R047

Ave 29.9. Club 100 C1
Felt really good for the ave speed. Felt like a picnic compared to last weekend's mtb.

Friday Feb 12, 2010 #

7 PM

Run race (Valentines night race) 42:28 [5] 10.0 km (4:15 / km)
shoes: Nike Pegasus 07

Hard work, but felt strong.
Shins hurting a bit - both of them! So no trail run tomorrow and lots of stretching. Didn't feel like it was bone related, so hopefully a lot stretching will help.

Thursday Feb 11, 2010 #

Run 22:08 [4] 5.0 km (4:26 / km)
shoes: Nike Pegasus 07

Randburg TT. Wasn't feeling very fast. Planning to do the 8km, but changed my mind with 10km tomorrow and maybe the trail run on Sunday

Wednesday Feb 10, 2010 #

Cycling (Commute) 1:18:59 [3] 33.12 km (25.2 kph)
shoes: Shimano SH-R047

Ave 25.2 Max 48
Got stuck in a suburb and ended up coming out the same way and back onto Beyers.

Tuesday Feb 9, 2010 #

Run tempo 35:42 [4] 8.0 km (4:28 / km)
shoes: Nike Pegasus 07

Bit of a sore throat this morning, so kept it comfortable hard.

Monday Feb 8, 2010 #

5 PM

Run 20:00 [2] 3.48 km (5:45 / km)
shoes: Nike Pegasus 07

Slow run around the business park. Was going to cycle in today, but I did quite a bit of cycling over the weekend.

Sunday Feb 7, 2010 #

Cycling race 1:17:00 [5] 24.0 km (18.7 kph)
shoes: Olympic MTB shoes

Ave 20.7
MTB-O at Groenkloof. Lots of fun as usual. Except for the puncture 200m from the start. The patch on the tube I fixed last night popped off. So I think I can claim 7 min for that. 1h10 puts me 4 min behind Nic.
Reasonably happy with the result, apart from the puncture

Saturday Feb 6, 2010 #

Cycling 4:41:00 [3] 95.4 km (20.4 kph)
shoes: Olympic MTB shoes

Long ride with Nic, Mac, Big John and Rupert. Some fantastic paths and tracks around Haarties. Almost made it to Breedt's Nek. Good ride!

Orienteering 30:00 [3]
shoes: Salomon Wings

Junior training - line course, map memory, and setting out the interval O.

Friday Feb 5, 2010 #

Cycling 1:14:00 [3] 30.0 km (24.3 kph)
shoes: Olympic MTB shoes

Work and back

Thursday Feb 4, 2010 #

Run 46:49 [3] 8.67 km (5:24 / km)
shoes: Nike Pegasus 07

Run with Nic through the suburbs around Norman Drive.
I think I just had a run that wasn't a race or a timetrial! Hooray!
6 PM

Run tempo 20:32 [5] 5.0 km (4:06 / km)
shoes: Nike Pegasus 07

Fast randburg tt

Wednesday Feb 3, 2010 #

Cycling 1:24:08 [3] 33.64 km (24.0 kph)
shoes: Olympic MTB shoes

Ave 24.3 Max 52.3
Rode to work. About 14km there in 31min. I looped around a bit on the way home. It beats sitting in traffic for an hour a day

Tuesday Feb 2, 2010 #

Run 35:22 [5] 8.0 km (4:25 / km)
shoes: Nike Pegasus 07

RAC timetrial - its a serious route!

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