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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Jun 30, 2006:

activity # timemileskm+mload
  Run13 11:00:43 73.12(9:02) 117.68(5:37) 1998169.4
  Orienteering5 5:29:08 24.61(13:22) 39.61(8:19) 89468 /81c83%182.4
  Squash2 1:32:0018.2
  Total20 18:01:51 97.74 157.29 289268 /81c83%370.0
averages - sleep:8.5 rhr:41

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Monday Jun 26, 2006 #

Run 35:26 [3] 7.05 km (5:02 / km) +125m 4:37 / km
ahr:155 max:173 rhr:40 slept:9.0

Ran to School. A hilly route

Sunday Jun 25, 2006 #

Run intervals 38:27 [4] 8.21 km (4:41 / km) +77m 4:28 / km
ahr:156 max:176 slept:8.0 shoes: Saloman SpeedCross

Did some laps of Gilloolies farm again. Distance around the dam is about 1.2 km.

Saturday Jun 24, 2006 #

Squash (Doubles) 1:30:00 [2]
rhr:38 slept:7.5

Friday Jun 23, 2006 #

Run 41:21 [3] *** 7.7 km (5:22 / km) +121m 4:59 / km
ahr:157 max:182 rhr:42 slept:9.0 shoes: Saloman XA Pro 3D #2

Ran a park course from 2004 around Gilloolies Farm. Also did 2 quick laps around the dam

Thursday Jun 22, 2006 #

Run 54:01 [2] 9.83 km (5:30 / km) +177m 5:02 / km
ahr:147 max:171 rhr:42 slept:8.0 shoes: Saloman XA Pro 3D #2

Ran to gym. Mixed up the pace a bit.

Wednesday Jun 21, 2006 #

Note
(rest day)

Tuesday Jun 20, 2006 #

Run (Matt's house) 1:33:43 [2] 16.63 km (5:38 / km) +279m 5:12 / km
ahr:143 max:167 rhr:39 slept:7.5 shoes: Asics Gel Orient

Long slow run. Passed my drivers license test today!

Monday Jun 19, 2006 #

Run 45:45 [2] *** 7.04 km (6:30 / km) +199m 5:42 / km
ahr:135 max:164 rhr:42 slept:9.0

Ran home from Bruma through Bez Park. Ran through some of the controls from the last event here.

Sunday Jun 18, 2006 #

Orienteering (Score event) 41:09 [3] *** 6.7 km (6:09 / km) +146m 5:32 / km
ahr:166 max:192 spiked:11/12c shoes: Saloman SpeedCross

A score event with a handicap to give everyone a chance. Everyone had to go to #1, #11 and #12. Number 2 wasn't out by the time everyone arrived - caused some confusion. Also completely forgot that for #5 and #6 only contour detail was left on the map - so that came as quite a suprise. A lot of fun. Finished with a star relay.

Saturday Jun 17, 2006 #

Orienteering (Strategy) 42:17 [3] *** 5.86 km (7:13 / km) +116m 6:34 / km
ahr:167 spiked:8/10c shoes: Asics Gel Orient

Had to have a strategy for each leg clear in our minds. Messed up the first one a bit with a bad bearing. #5 in the wrong place. Dylan caught me at 5

Orienteering (Relocation) 55:25 [3] *** 5.77 km (9:36 / km) +232m 8:00 / km
ahr:146 max:172 shoes: Saloman SpeedCross

Paired with Dylan. 1st person has map and runs 60% of the way to first control and hands over the map. Other person finds control. Alternate between the 2 runners.

Friday Jun 16, 2006 #

Note

Morning session Day 1 of training camp. Coached by Dave and Jenny Peel. We did a line course through the Coal Mine at Belfast - tricky area. Open to interpretation, and confusing.

Orienteering (Control Picking) 30:00 [2] *** 4.11 km (7:18 / km)
spiked:15/15c shoes: Saloman SpeedCross

After line course, did a control picking exercise. Not sure of the exact time. Ran slowly and as accurately as possible. Suprised to hear of the extent to which Dave uses his compass. My faith in base plates has been restored

Orienteering (Attack point exercise) 50:00 [4] *** 6.09 km (8:13 / km)
spiked:9/10c shoes: Saloman SpeedCross

Afternoon session. Turned out to be quite competetive until I found the mud big time. Training for choosing attack points. Shoes worked really well

Thursday Jun 15, 2006 #

Squash (Doubles) 2:00 [1]

Wednesday Jun 14, 2006 #

Run 28:31 [4] 5.98 km (4:46 / km) +94m 4:25 / km
ahr:157 rhr:38 slept:8.0 shoes: Asics Gel Orient

Quick run. Stopped timer at robots to compare to last quick run around here.
Heart rate belt didn't work well - prob not very accurate avg.
Last exam for the term. On holiday!

Tuesday Jun 13, 2006 #

Run (Warm-up) 10:00 [1] 1.83 km (5:28 / km) +35m 4:59 / km
ahr:140 max:175 shoes: Asics Gel Orient

Run (Up hill intervals and run) 37:27 [3] 6.59 km (5:41 / km) +77m 5:22 / km
ahr:149 max:186 rhr:40 slept:9.0 shoes: Asics Gel Orient

Ran home from the hyperama in Edenvale. Theres a big hill in the form of Bill Stewart on the way. I thought I'd try some intervals.
30 sec on, 60 sec off, x10
Felt pretty good. Run steadily home after that.
My salomans are going to be replaced!

Monday Jun 12, 2006 #

Run 59:00 [2] 9.86 km (5:59 / km) +146m 5:34 / km
ahr:140 max:194 slept:9.0 shoes: Asics Gel Orient

Ran to gym slowly. Got a strange blister/sore spot on my foot from the weekend. Saloman's will be replaced, so I should be in a new pair before the weekend

Sunday Jun 11, 2006 #

Orienteering race (Gauteng Champs - classic) 1:15:23 [5] *** 7.63 km (9:53 / km) +310m 8:13 / km
ahr:172 max:184 spiked:17/22c slept:8.0 shoes: Asics Gel Orient

I had a much better run than yesterday. I managed the fastest time on the course. I was pleased with my accuracy. I found the map got a bit vague when trying to rely on vegatation, but no disasters.

I really enjoyed it. The best bit about being fit is not having the red mist infront of my eyes when I'm trying to concentrate.

Saturday Jun 10, 2006 #

Orienteering race (Gauteng Champs - short) 34:54 [5] *** 3.45 km (10:07 / km) +90m 8:57 / km
ahr:176 max:188 spiked:8/12c slept:8.0 shoes: Saloman XA Pro 3D

Very rough and thorny event at Pelindaba. I had a frantic run - could have been a lot more accurate. I approached the course wrong, tried to do things too hastely.

I broke my shoes - my new Salomans. I must have hooked the laces on something and 2 of the plastic things that the laces thread through broke off. Hopefully they'll be replaced or fixed.? No one I know has seen this problem before

Friday Jun 9, 2006 #

Run 47:47 [1] 7.88 km (6:04 / km) +118m 5:38 / km
ahr:150 max:175 rhr:43 slept:9.0 shoes: Saloman XA Pro 3D

Wednesday Jun 7, 2006 #

Run 34:21 [2] 5.95 km (5:46 / km) +108m 5:18 / km
ahr:147 max:164 slept:9.0 shoes: Saloman XA Pro 3D

Tuesday Jun 6, 2006 #

Run (slow) 43:34 [1] * 6.5 km (6:42 / km) +148m 6:01 / km
ahr:136 max:172 slept:8.5 shoes: Saloman XA Pro 3D

My hamstring tendon is pretty sore after yesterday. Ran too hard yesterday. Very slow today. Still working out the best approach for the weekend

Monday Jun 5, 2006 #

Run (longer) 1:31:20 [3] 16.63 km (5:30 / km) +294m 5:03 / km
ahr:158 max:176 rhr:42 slept:9.0 shoes: Saloman XA Pro 3D

Last big effort before the weekend. Uncomfortable hamstring tendon still.

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