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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Apr 30, 2007:

activity # timemileskm+mload
  Adventure Racing2 5:30:00 18.64(17:42) 30.0(11:00)66.0
  Run8 5:27:59 39.8(8:14) 64.05(5:07) 632112.8
  Track5 4:25:00 7.15 11.5141.0
  Cycling3 2:54:28 21.13 34.052.3
  Orienteering1 33:35 2.52(13:19) 4.06(8:16) 18310 /15c66%20.2
  Total19 18:51:02 89.23 143.61 81510 /15c66%392.3
averages - sleep:8.2 rhr:39

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Saturday Apr 28, 2007 #

Cycling 30:00 [3]
slept:9.0 shoes: Shimano SH-R047

Finally took the road bike for a spin. Rode to Lewton's house to show him and then dropped in to chat to Chris on the way home. Quite a different experience on the skinny tires.
I'm showing the early signs of the family illness. Slightly sore throat and runny nose. I was the last healthy one. Tomorrow is the decider, day 3 seems to take a turn for the worse with this cold

Thursday Apr 26, 2007 #

Track 1:00:00 [4]
shoes: Asics Gel 1120

Did it in the middle of the day, because I was already at varsity, so it was a sweaty affair.
Warmup
Strides
4*200m with 2 min rest, 3 sets
31s, 30, 31, 31, 5min rest
30, 31, 30, 32, 5min rest
31, 32, 35, 33.
Warmdown to catch the bus.
Toughest track session yet.
Sugar very low when I got home @ 3.3, despite usual morning snacks and extra banana before session.

Wednesday Apr 25, 2007 #

Run (Past Gym and Bennies) 1:05:46 [3] 13.08 km (5:02 / km) +180m 4:42 / km
ahr:160 slept:8.0 shoes: Asics Gel 1120

Very relaxed over 1st 8 or so km's, then became a bit more like hard work. Enjoyed my new shoes!

Monday Apr 23, 2007 #

Track (5 x 400m) 45:00 [4] 4.5 km (10:00 / km)
ahr:151 max:184 slept:8.0 shoes: Asics Gel 1120

Warm up
Strides
5 * 400m with 2 min rest: 1:11, 1:11, 1:10, 1:13, 1:12
Too dark for stairs so did 3 laps of jogging bends, striding straights
Warmdown
Then to a GOC meeting

Sunday Apr 22, 2007 #

Adventure Racing 3:00:00 [2] 15.0 km (12:00 / km)

I was the sweeper for the race. There were all-sorts of people. I had plenty of bike fixing and encouraging to do. A really good event for the average person new to AR.
Winners took 1h09
Great event by Lisa!

Saturday Apr 21, 2007 #

Adventure Racing (Spur Adventure) 2:30:00 [2] 15.0 km (10:00 / km)

WitsOC had a big turnout of 8 people to help marshal the spur adventure race. We got to do the course the afternoon before. It was a lot of fun. Fun mtb'ing, run to a river, 1km tube section, run back to bikes, and ride to start. We did it as a big group and everyone handled it.

Thursday Apr 19, 2007 #

Track 50:00 [4] 4.0 km (12:30 / km)
slept:8.0 shoes: Asics Gel Orient

Warm up
5 * strides
6 * 200m:
30sec, 3 min rest
30sec, 2 min
30sec, 1 min
33sec, 3 min
28sec, 2 min
31.8sec
3 laps of jogging bends, striding straights.
warm down.
Tough session!
blood sugar low @ 3.7 at supper. Forgot to have a few biscuits before session 'cause we were in the wrong lane on the highway and had to get to Wits from Roodepoort

Wednesday Apr 18, 2007 #

Run (Bedfordview TT) 36:16 [3] 8.0 km (4:32 / km) +120m 4:13 / km
ahr:162 max:189 slept:8.0 shoes: Asics Gel Orient

TT turned into a pretty relaxed run, 'cause I was the only 1 there. What happened to the running club?! Even Sarah pulled out.
Anyway, it was a pleasant temperature and a good run.

Tuesday Apr 17, 2007 #

Run (Primrose) 43:06 [2] 7.99 km (5:24 / km) +139m 4:58 / km
ahr:151 shoes: Asics Gel Orient

Easy run. Have to leave earlier because its dark by about 6

Monday Apr 16, 2007 #

Track 1:00:00 [3]
slept:8.5 shoes: Asics Gel Orient

Track session with Nic. Sarah at dentist
2 laps warm-up, stretching
5 * strides
800m : 2m35s
800m : 2m47s
800m : 2m45s
6 circuits of stairs
warmdown

Note

Got a road bike finally. Woopee.
Brought Craig's old Giant OCR3 for R1700. Not a bad deal. Its a little scratched but it seems to work. He rode some solid times on it - a 3h01 for the last 94.7

Sunday Apr 15, 2007 #

Orienteering race (Gilloolies Short Course) 33:35 [4] *** 4.06 km (8:16 / km) +183m 6:45 / km
ahr:175 max:190 spiked:10/15c rhr:39 slept:8.5 shoes: Saloman XA Pro 3D #2

Bad performance today. Made almost 10 min worth of mistakes. The gilloolies hill side has caught me out the last 2 times we've been there.
Flew through 1st 5 controls. Then needed to then change gear mentally in a big way. Missed a good route choice to #6 and then spent 5 min buggering around too low on the hill side. Not much to work with up there. Then to #7, should have run on a bearing up the hill, but tried to use the crags. Lost almost 3 min. Slow and indecisive to #9. Didn't read contours properly and hadn't made sense of paths before I got to #10, so lost about 1 min. Stuffed up #12.
So should have approached the whole hill section very differently. Irritating that I can perform so inconsistently.
Dylan won in about 29 min.

Thursday Apr 12, 2007 #

Track 50:00 [4] 3.0 km (16:40 / km)
slept:8.5 shoes: Asics Gel Orient

Pyramids with Sarah and Nicholas. The Garmin doesn't give me fractions of a second.
1 lap warm up
5 * strides
100m : 14s
200m : 31s
300m : 49s
400m : 72s
500m : 100s
400m : 79s
300m : 53s
200m : 32s
100m : 14s

Wednesday Apr 11, 2007 #

Run (Bedfordview TT) 35:50 [3] 8.0 km (4:29 / km) +123m 4:10 / km
ahr:164 slept:7.0 shoes: Asics Gel Orient

Average run. Didn't feel great and didn't push hard.
There were only 3 people there! It's getting very dark towards the end of the run now

Tuesday Apr 10, 2007 #

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Gel Orient

Was late for the AR Club hash run, so followed the route by myself for a bit and returned to the club house when it got dark.

Monday Apr 9, 2007 #

Run (Hill intervals) 1:02:25 [4] 5.16 km (12:06 / km)
ahr:129 shoes: Asics Gel Orient

8 * 150m hill intervals.
Had major lung deficiencies. Back at 1700m and the lungs couldn't keep up. All times between 28 and 31 sec, but distance measured with garmin, so not exactly the same every time.
Ran in park with thickish grass.

Put on a bit of weight this holiday. Too much pudding!

Friday Apr 6, 2007 #

Cycling 43:28 [3] 10.0 km (13.8 kph)
shoes: Olympic MTB shoes

Cycle around leisure isle with Sarah and Dad. Almost no climb involved

Thursday Apr 5, 2007 #

Run 26:08 [3] 5.33 km (4:54 / km) +40m 4:44 / km
ahr:156 shoes: Asics Gel Orient

Run back from Waterfront along lagoon to Jane's house

Tuesday Apr 3, 2007 #

Cycling (MTB) 1:41:00 [3] 24.0 km (14.3 kph)
shoes: Olympic MTB shoes

2 laps of the Blue route in the Harkerville forest - the Holy Grail of MTB. Started with the family (parents, grandparents, cousins), but decided to do 2 laps. Caught them on the 2nd lap.
Would have done the red route on Friday but the weather was bad.

Monday Apr 2, 2007 #

Run (Leisure isle) 38:28 [3] 7.76 mi (4:57 / mi) +30m 4:54 / mi
ahr:152 shoes: Asics Gel Orient

Flat run to and around leisure isle

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