Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2006:

	activity	#	time	miles		km		+m				load
	Cycling	5	7:41:23	87.32	(11.4/h)	140.52	(18.3/h)	2527				124.1
	Run	9	5:25:24	37.0	(8:48)	59.55	(5:28)	813				96.4
	Orienteering	4	4:16:28	18.37	(13:57)	29.57	(8:40)	958	30 /	35c	85%	152.2
	Total	18	17:23:15	142.69	(7:19)	229.64	(4:33)	4298	30 /	35c	85%	372.7
averages - sleep:8.4 rhr:45

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Saturday Sep 30, 2006 #

Cycling 2:35:47 [3] 48.97 km (18.9 kph) +797m
ahr:143 rhr:46 slept:8.0 shoes: Olympic MTB shoes

Rode to Airport, south to Primrose, back to Matt's house and then to Modderfontein, home over Silvia's pass.
Felt pretty slow, but it was a solid ride. Lots of wind and very windy.
Can't wait to put my slicks on, after next weeks AR.
Entered for Vodacom Race for Victory on 15th Oct with Lewt. Hitting the 80km. Dan pulled out. Should be good training for the 94.7

Friday Sep 29, 2006 #

Run (To gym and back) 52:55 [3] 10.14 km (5:13 / km) +130m 4:54 / km
ahr:157 max:195 rhr:45 slept:8.5 shoes: Asics Gel Orient

Thursday Sep 28, 2006 #

Run (Nicol Rd) 24:44 [2] 4.32 km (5:44 / km) +67m 5:19 / km
ahr:145 max:161 rhr:46 slept:9.0 shoes: Saloman XA Pro 3D #2

Was planning to fit in a quick blast around the neighbourhood before it got dark. I didn't have enough to eat this afternoon so legs felt heavy and I couldn't lift the pace or the heartrate.
It was the annual wits pillow fight today (sponsored by 'dial-a-bed'!!!). 600 entrants beating each other on library lawns. Lots of fun.

Wednesday Sep 27, 2006 #

Cycling 59:49 [3] 17.22 km (17.3 kph) +389m
ahr:150 slept:8.0 shoes: Olympic MTB shoes

Met Lewt at 5:25 again for a solid 1 hour ride. He enjoys his hills and we went up Sylvia's Pass, Alpe d'Huez (7:27) and Sovereign Street.
Got an achey head today.

Tuesday Sep 26, 2006 #

Note
rhr:45 slept:9.0 (rest day)

Looking at the Champs results, those guys are quick in the Cape. Who won the M21 and W21? At least I recognise the other winners.
Mr Terry even made the ROC first team, along with Olle Pekka.
Anyway, it looked like there were some good performances, which is good to see.
I'll do my best to get down to the Cape next year

Monday Sep 25, 2006 #

Note

Andrew's Springbok Hike till Sunday in the Magaliesburg. Started at Groot Kloof and finished at my grand parents farm, through Tonquani. Beautiful area but very rough. Walked in my XA Pro 3D's and tread got eaten. Need to do some repairs. We did about 30km's.

Saturday Sep 23, 2006 #

Event: South African Orienteering Championships

Thursday Sep 21, 2006 #

Run (Wichwood, Bedfordview) 35:54 [2] 6.58 km (5:27 / km) +74m 5:10 / km
ahr:148 max:180 rhr:46 slept:9.5 shoes: Asics Gel Orient

I've got a sore tendon/muscle on the outside of my left achilles tendon. It was pretty sore walking to the bus this morning, but eased up.

Wednesday Sep 20, 2006 #

Cycling 1:01:34 [3] 19.17 km (18.7 kph) +410m
ahr:155 slept:8.0 shoes: Olympic MTB shoes

Met Lewt at 5:25. Its very dark and cold at such ungodly hours. Anyway, we had a solid hour ride around linksfield ridge. Went up Alpe d'Huez in 6:41. For the record its 1.08 km long and 85m of climb = ave grad of 7.8. Averaged 163 beats/min up so can go quite a bit faster.

Tuesday Sep 19, 2006 #

Run (Caltex route) 32:21 [2] 5.93 km (5:27 / km) +86m 5:05 / km
ahr:147 max:179 slept:8.5 shoes: Asics Gel Orient

Monday Sep 18, 2006 #

Run (Jeppe Boys and Back) 37:57 [3] 6.95 km (5:28 / km) +95m 5:07 / km
ahr:155 shoes: Asics Gel Orient

HR belt worked badly.

Sunday Sep 17, 2006 #

Event: Gauteng Relay Champs

Orienteering race (GOC Relay Champs) 13:56 [5] *** 2.2 km (6:20 / km) +50m 5:41 / km
spiked:7/9c slept:8.5 shoes: Saloman XA Pro 3D #2

We finished 3rd. Craig ran our 1st leg and Nicholas 3rd leg. Craig came in well adrift of AR and RACO, so no great pressure. Still, I was too hasty into 3 and didn't have a proper attack point. The control descriptions had me searching on 4 and 6. The boulder clusters seemed to extend a long way. Way too far right on 8, but could get away with calling it aiming off: wasn't sure about the attackpoint.

I was 3rd fastest: about 45 sec behind Nicholas. I at least passed the other 2nd teams, coming in 3rd. It was all over very quickly: too short for the quick teams, but good for the slow ones.

Saturday Sep 16, 2006 #

Cycling (LSD) 2:22:49 [2] 43.13 km (18.1 kph) +759m
ahr:149 slept:6.0 shoes: Olympic MTB shoes

LSD supposedly. Not all that long, but pretty slow. Went for a ride with Lewton out to the JHB airport, and up Kensington's Alpe d'Huez. Climbed it in 8 min 6 sec. Hopefully can improve on that. Entered Lewt, Dan and I in a team for 94.7

Thursday Sep 14, 2006 #

Run (Fartlek) 20:47 [3] 3.66 km (5:41 / km) +30m 5:27 / km
ahr:148 max:177 slept:8.5 shoes: Asics Gel Orient

Looking for a short session today, something different. Decided to let the Garmin take me for a run. Set it up for a fartlek. Started out going up through the HR zones. Then 160m on /160m off at varying speeds. I spent most of the time trying to work out what it wanted from me and then trying to adjust quickly. It also makes some arcade bleeps, frightening the other pedestrians. Anyway, I think I figured it out, so it could be useful and fun.

Wednesday Sep 13, 2006 #

Run (Primrose) 46:25 [2] 7.99 km (5:49 / km) +108m 5:26 / km
ahr:139 max:157 rhr:45 slept:8.5 shoes: Asics Gel Orient

Super relaxed. Was really planning to go for a ride but it seemed like too much effort. Lacking the motivation to get out there and ride - much easier to jog

Tuesday Sep 12, 2006 #

Run (Caltex route) 31:56 [3] 5.94 km (5:23 / km) +86m 5:01 / km
ahr:147 max:185 shoes: Asics Gel Orient

Started slowly. Ran km's 4 and 5 hard. Tired legs from playing hakkie sack all day at wits

Sunday Sep 10, 2006 #

Orienteering race (Handicap Score O) 25:36 [4] *** 4.52 km (5:40 / km) +55m 5:20 / km
ahr:170 shoes: Saloman SpeedCross

Took a dodgy route so I could have saved a minute. Otherwise, found everything quickly. I came second to Dakota, outsprinting Conor at the end.

All our forests are so open, we can always see 50-100 metres. The only way I can think of simulating thicker forests is running at night or maybe in the Cape. Low visibility was my biggest problem overseas

Note

Star Relay race. Not quite the high paced affair of the National training camp, but still enjoyed by everyone. Legs were feeling heavy. Took about an hour

Saturday Sep 9, 2006 #

Orienteering (Line Course and Compass) 1:01:52 [2] 5.17 km (11:58 / km) +389m 8:42 / km
ahr:146 max:181 shoes: Saloman SpeedCross

ROC training camp. Line course at the Ruins and Compass exercise at Langkloof.

Orienteering (Attack points) 44:30 [3] *** 4.5 km (9:53 / km) +125m 8:41 / km
ahr:165 max:188 shoes: Saloman SpeedCross

ROC training camp. Attack point exercise and traffic light running near Langkloof. Unfortunately the vegetation has changed quite a bit - so some of the controls were in dodgy areas and some were hard to find

Orienteering race (Night O) 20:34 [4] *** 1.9 km (10:49 / km)
shoes: Saloman SpeedCross

Did the permanent course around the Lodge. Lots of fun. It was tricky, I lost time on 4 and 7, running too far into the night both times. Ran hard and lost out to Craig by 30 sec

Thursday Sep 7, 2006 #

Run (Primrose) 42:25 [4] 8.04 km (5:17 / km) +137m 4:52 / km
ahr:159 max:185 rhr:43 slept:9.0 shoes: Asics Gel Orient

Went up the hills as quick as I could, and had a stitch most of the way home

Monday Sep 4, 2006 #

Cycling (Prim) 41:24 [3] 12.03 km (17.4 kph) +172m
ahr:152 shoes: Olympic MTB shoes

Finally got out for a ride. A bit stiff after yesterday so I thought a cycle would go down well

Sunday Sep 3, 2006 #

Event: Stirrup Glen Colour Coded

Orienteering race (CC #8, Stirrup Glen) 1:30:00 [5] *** 11.28 km (7:59 / km) +339m 6:56 / km
ahr:176 max:199 spiked:23/26c rhr:42 shoes: Saloman XA Pro 3D #2

Started early and enjoyed the lack of distractions. Ran at my own pace and orienteered pretty well. I enjoyed the quarry but made a 3-4 min mistake on 13. Maybe I enjoyed it cause it went smoothly in a challenging area.
Placed 3rd. 14 min off 1st - seems like forever.
I'll put up the motionbased gps link when it's been updated

Brown - Splits

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