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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2007:

activity # timemileskm+mload
  Cycling6 11:41:11 160.09(13.7/h) 257.64(22.0/h)206.6
  Orienteering6 5:16:08 25.02 40.26 1187259.6
  Adventure Racing2 4:03:00 18.64 30.0123.3
  Run5 2:49:12 17.14 27.58 63946.2
  Swim5 2:25:00 2.86(50:44) 4.6(31:31)43.5
  Track3 1:47:23 5.97(18:00) 9.6(11:11)50.2
  Trail Running1 20:006.0
  Total24 28:21:54 229.71 369.68 1826735.5
averages - sleep:7.7 rhr:43

» now

Sunday Sep 30, 2007 #

Run (To Jeppe) 35:39 [3] 7.01 km (5:05 / km) +170m 4:32 / km
ahr:151 max:179 slept:8.5

Choose this route because I haven't run it in a long time. Bad choice with my tired legs.
Second fastest time ever though, and at a reasonable HR.

Saturday Sep 29, 2007 #

Cycling (long) 3:25:59 [3] 77.3 km (22.5 kph)
slept:8.0 shoes: Shimano SH-R047

Max 57.5 Ave 22.5
Longest training ride ever! We rode steadily and I felt good. Lewton was cramping and pretty slow by the end.
Rode through some sewage, so I couldn't drink out of my bottles after about 50km. As a result of not drinking energade, my sugar was very low at 2.7 after the ride. At least I know what low blood sugar on a bike feels like.

Thursday Sep 27, 2007 #

Run (Caltex route) 30:37 [3] 6.0 km (5:06 / km) +160m 4:30 / km
ahr:151 max:183 slept:6.5 shoes: Asics Gel 1120

Went for a run in some gentle rain and it was very pleasant. Then it started chucking it down and the last few km's were a bit much. Anyway, enjoyed running in the rain.

Wednesday Sep 26, 2007 #

Cycling 42:44 [3] 14.77 km (20.7 kph)
slept:7.5 shoes: Shimano SH-R047

Max 48.9 Ave 20.7
Very windy. A few drops of rain when I got back that haven't come to anything.

Tuesday Sep 25, 2007 #

Swim 25:00 [3] 0.7 km (35:43 / km)

Quite a bit cooler today

Monday Sep 24, 2007 #

Orienteering race (SA Champs Relay) 21:52 [5] *** 3.96 km (5:31 / km) +90m 4:58 / km
ahr:168 max:187 shoes: Saloman XA Pro 3D

Relay Championships. Kimiad 1:7500.
Witsoc sent Dan off 1st. He 'battled' and took 58min. I still think it was the best choice to send him off 1st. Apparently in the fast first part of the course he was up near the front. The rough stuff and tricky veg derailed him a bit.
Dylan and I both took about 22min, which meant we had the 2nd and 3rd fastest times for the day. A bit of training for the rest of Witsoc before the next relays perhaps.
I had a good race. Small mistakes on the boulder that may have been in the wrong place and the 1 after that.
This weekend I've had 3 steady runs, with no major mistakes. Mistake free races are the key to success, and I think in SA conditions I'm starting to really minimise mistakes. Overseas is another story, lack of practice perhaps

Sunday Sep 23, 2007 #

Orienteering race (SA Champs long) 59:20 [5] *** 8.21 km (7:14 / km) +370m 5:54 / km
ahr:173 max:197 slept:8.0 shoes: Saloman XA Pro 3D

Voortrekker Hoogte, 1:10 000, Warm as hell, course distance was 7.1km 265m climb. These figures according to gps.
Really good race. One 2 min mistake on #12 where I couldn't find the paths, hit the path below it and climbed back up through the green. Plenty of 10-15sec mistakes. Will write a leg by leg account later.
Felt physically strong and could push hard. Was a bit slow going up the hills. Best time on the course by ~4min. Good competition with Dylan. Pace was second quickest overall - yesterday was 3rd quickest.
Relay tomorrow should be fun.


Motionbased gps track
Much better accuracy than yesterday. Probably due to the larger scale of the event.

Saturday Sep 22, 2007 #

Orienteering race (SA Champs short) 43:52 [5] *** 4.89 km (8:58 / km) +167m 7:40 / km
ahr:182 max:198 rhr:43 slept:8.5 shoes: Saloman XA Pro 3D

Hedianga, 1:5000, course was nominally 3.6km, this is my gps distance. 32 degrees in Pretoria! Finished 1st on the course by 7 min.
I had a decent race. Except for 7, 16 and 19, I orienteered well and felt in touch with the map. Used my compass a lot. I think 35 min would have been possible.
Will write a leg by leg account later on.
I thought the map was excellent, and the area is very challenging. Good day of orienteering

Orienteering (Control Collecting) 15:00 [1]
shoes: Saloman XA Pro 3D


Motionbased GPS Track
Not very accurate. Darting around on a 1:5000 map is a bit much for it I think

Thursday Sep 20, 2007 #

Cycling (Linksfield) 1:01:49 [3] 20.04 km (19.5 kph)
shoes: Shimano SH-R047

Ave 19.4 Max 50.7
The route we rode regularly last year in the mornings.
Left at 5.20 and was pretty dark, but not for long.
Went up Alpe d'Huez in 5.00. You have to go fast uphill when you've got road gearing.

Run 20:00 [2]
shoes: Saloman XA Pro 3D

Did bar duty at Dabs, so had a run around on the map of Emmerentia beforehand. Had a good stretch. Legs are quite tired

Wednesday Sep 19, 2007 #

Swim 35:00 [3] 1.0 km (35:00 / km)

600m continuous, short break, 400m continuous

Tuesday Sep 18, 2007 #

Run (Engen - Bishop Baven) 25:33 [2] 3.83 km (6:40 / km) +69m 6:07 / km
ahr:139 max:172 shoes: Asics Gel 1120

Run with Sarah. Ran around quickly a bit at the end

Adventure Racing (MTN campus challenge) 1:15:00 [3]
shoes: Asics Gel Orient

This year Lewton and I secured our place in the Campus Challenge. MTN gives each team a race cell phone, and a set of clues. You have to solve the clues in whatever way you can, get to the right place and take a photo of your team there.
There were 12 check points. Lewt and I got them all in just under the cut off time. Was pretty intense. I pushed and pulled him up some hills at the end.
The winners were decided by the tie-breaker questions which were sms'd to the phone and we have to reply as quickly as possible. We got all three right, so we got the maximum possible score. Catch was at least 6 other teams also got the max score and apparently sms'd faster than us. We sms'd pretty quickly, so i think the system is crap - reliant on the network to get your sms through and with mtn that can take a while.

Anyway, we finished 7th out of 125 teams, didn't win the laptops, but had an awesome time. Adventure racing for the people

Saturday Sep 15, 2007 #

Cycling (Long) 3:08:54 [3] 71.35 km (22.7 kph)
slept:8.0 shoes: Shimano SH-R047

Max 56.9 Ave 22.6
Rode over Sylvia's pass, legs felt a bit heavy, to Zoo lake, somehow made it to Dabs, to Mont Park, Back to Zoo lake via Marks park, to Sandringham, Loop through Modderfontein. Home through Edenvale and Bedfordview.

Dropped in at Tony Impey's, for advice on the rattle on my left changer. Apparently its worn out and I'll have to live with it, unless I replace it. Also measured the chain, and thats '100%' worn according to their measurer. So will have to get a new chain and cassette sometime.
He also made discouraging noises about the 117km Race for Victory. Maybe 80km would be a good idea

Friday Sep 14, 2007 #

Orienteering 43:00 [3] ** 7.5 km (5:44 / km) +150m 5:13 / km
ahr:160 max:181 slept:9.0 shoes: Saloman XA Pro 3D

Ran the Long and Short Course for the Relay this weekend. A few mistakes on the map, but nothing that will affect the race.
Long took 23m25s, short 18m24s
Did stop the time to pull off some blackjacks and chat to Pete and Alex tho.

The maps have been printed and they look good.

Track 7:23 [3] 1.6 km (4:37 / km)
ahr:165 max:177 shoes: Saloman XA Pro 3D

Had to wait at Wits for them to finish working on the club house, so started to run on the track. I then saw Pete and Alex and joined them for lunch.

Thursday Sep 13, 2007 #

Swim 30:00 [3] 1.1 km (27:16 / km)

A good swim in some very hot weather. I need a swimming manual - 'swimming for dummies' or something like that.
Running on minimal sleep with this map and skiclub last night.

The map has gone to the printers. Lets hope its right!

Tuesday Sep 11, 2007 #

Orienteering (Interval O) 30:04 [5] 9.0 km (3:20 / km)
ahr:168 max:199 shoes: Asics Gel Orient

5 interval O runs:
1177m : 4m26s
751m : 3:18
1209m: 4:58
1223m: 5:13
916m :4:11
Distances according to the garmin, so who knows. Not sure what the map says...

Trail Running warm up/down 20:00 [3]
shoes: Asics Gel Orient

Run around Emmerentia with Nic and Jeremy.

Monday Sep 10, 2007 #

Track 40:00 [3] 3.0 km (13:20 / km)
shoes: Asics Gel Orient

Was at Wits, so had a run on the track. Took it easy, because I'm running at Emmerentia tomorrow, tried to focus on running nicely.
Warm up
4 * 200m with 2 min rest:
31s, 31, 31, 32

Sunday Sep 9, 2007 #

Cycling (Long) 2:44:36 [3] 63.73 km (23.2 kph)
slept:9.0 shoes: Shimano SH-R047

Max 63.0 Ave 23.2
A warm afternoon. Cycled with Lewton to the airport, to craft road, through linksfield, out to Sandringham and back through Bedfordview.
Legs are tired

Saturday Sep 8, 2007 #

Run 57:23 [3] 10.74 km (5:21 / km) +240m 4:48 / km
ahr:155 max:181 slept:5.5 shoes: Asics Gel 1120

Ran back from the grandmothers house in Edenvale. Went up Fishers Hill and through primrose. Legs a bit niggly, so generally took it easy.

Witsoc made R2500 profit at the Spring Street Party last night, after splitting with the Golf Club. Turned out to be a big party. Hopefully it'll be an annual thing

Thursday Sep 6, 2007 #

Swim 30:00 [3] 0.8 km (37:30 / km)

Felt like I was moving a bit better.

Wednesday Sep 5, 2007 #

Cycling 37:09 [2] 10.45 km (16.9 kph)
slept:8.0 shoes: Shimano SH-R047

Max 45.4 Ave 16.9
Rode through Primrose with Sarah. Good to loosen the legs

Tuesday Sep 4, 2007 #

Track (Pyramid) 1:00:00 [4] 5.0 km (12:00 / km)
shoes: Asics Gel 1120

Pyramid with 2:30 rest
100m - 14s
200 - 32s
300 - 51
400 - 74
500 - 103
400 - 80
300 - 55
200 - 34
100 - 14
Warm down
Followed by a bit of mapping of the campus

Monday Sep 3, 2007 #

Swim 25:00 [3] 1.0 km (25:00 / km)

I'm really crap at swimming.
I did about 20 lengths of Ellis Park pool. Most of the way breast stroke and a bit of crawl towards the end of each length. I would like to learn how to swim properly.
Heart was beating fast when I got out.

Sunday Sep 2, 2007 #

Orienteering race (Oberon CC) 1:43:00 [5] *** 6.7 km (15:22 / km) +410m 11:46 / km
shoes: Saloman XA Pro 3D

A tough course. Very rocky and slow. There was a ridiculous amount of climb. The hillside is very tricky to navigate properly on.
I made plenty of mistakes, the biggest was 16 min on #9.
I finished second 4 min behind Paul (! local knowledge maybe?) and 2 min ahead of Jeremy.

Saturday Sep 1, 2007 #

Adventure Racing race (Uge #3: Morreletta) 2:48:00 [4] 30.0 km (5:36 / km)
shoes: Olympic MTB shoes

Race with Dylan. Lots of quick people there, so we came 15th. We made a few wrong turns which cost us a bit.
It was fun. Cool prizes and a great turnout

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