Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Jun 30, 2008:

	activity	#	time	miles		km		+m	load
	Orienteering	13	11:46:37	5.1		8.2			244.2
	Run	11	6:59:11	35.28		56.78			159.8
	Trail Running	1	51:02	5.97	(8:33)	9.6	(5:19)		48.5
	Cycling	1	42:00	6.87	(9.8/h)	11.06	(15.8/h)		4.2
	Total	24	20:18:50	53.21		85.64			456.7
averages - sleep:17.7 rhr:41

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Monday Jun 30, 2008 #

Orienteering race 17:14 [5] ****
ahr:175 max:187 shoes: Saloman SpeedCross

Reasonalby happy with my race - no major mistakes. Not that happy with the placing. 4 mins faster to win... wow
More when I have some more time

Sunday Jun 29, 2008 #

Event: JWOC 2008

Orienteering 25:00 [2]
shoes: Saloman SpeedCross

Warmup, stretch and strides and then a slow jog around on the 1:5'000 map of the base. Will be running the sprint in the speedcross, so took those for a spin to make sure they're working ok.
Slightly stiff groin after the soccer last night.

Saturday Jun 28, 2008 #

Orienteering 27:23 [3] *****
ahr:159 max:171 shoes: VJ Twisters

1:6'000 Pavelund Sprint map. Mostly urban with some tough route choices. #1 had some new buildings, so I was a little confused to start. Ran quite steadily - hopefully with lots in reserve!

Friday Jun 27, 2008 #

Orienteering 40:00 [3]
ahr:140 max:160 shoes: VJ Twisters

Obsjero (or something like that) 1:10'000 map. It was hard work getting through the forest. Picked up 12 controls quite close togehter. Went ok. Had low blood sugar - need to work out home much army muesli and semolina to eat for breakfast.
Taking it very easy now.

Thursday Jun 26, 2008 #

Orienteering 1:40:00 [4]
ahr:146 max:178 shoes: VJ Twisters

Long distance course on a 1:15'000 map. It was physical. Nailed the first 3 beasties in hectic detail. Then cocked up the long leg. Went ok until the next long leg. Stuffed that up too. Got cold and wet. With the jog to the start and back, way too much time on my feet at this stage unfortunately.

Run 50:00 [3]
shoes: VJ Twisters

Jog to the start and back. Turned into an epic morning out...

Wednesday Jun 25, 2008 #

Orienteering 1:15:00 [3]
ahr:140 max:161 shoes: VJ Twisters

Picked up a whole lot of controls on the map of the forest around the GMOK club house. 1:10'000 map with quite a few paths. Plenty tricky, but I'm getting better. Did the last few at speed and tried to get a flow going.

Tuesday Jun 24, 2008 #

Orienteering 1:45:00 [3] ****
ahr:155 max:169 shoes: VJ Twisters

1:15'000 long distance relevant map. Control pick basically. I liked the simplification due to the scale
Enjoyed the time out there

Monday Jun 23, 2008 #

Orienteering 22:00 [3] ****
ahr:167 max:179 shoes: VJ Twisters

Eriksberg Sprint Map. 1:6'000.
Quite an urban map, but with some small forest pockets.
Ran steadily. Had to think quickly, but not race pace. No major mistakes. Missed a route choice to #4
The maps and photo's of our trip can be found here

Sunday Jun 22, 2008 #

Orienteering (H20 test race Middle) 55:00 [3] *****
ahr:155 shoes: VJ Twisters

1:10'000 map. Test race for Swede JWOC selection. Felt good, but slow. Nailed a few which was cool.
Hard area. There was a huge amount of detail on the map, and the course went through the toughest parts.

Saturday Jun 21, 2008 #

Orienteering (Jensered) 1:20:00 [3] *****
slept:85.0 shoes: VJ Twisters

Bloody hell. 1:10'000 map relevant to middle. Got very lost a lot. Did all the controls twice from opposite sides. Happy to say that the second time I got most of them sorted. I'm very scared of trying to race this tho...

Friday Jun 20, 2008 #

Orienteering (Nya Varvet) 50:00 [3] ****
shoes: VJ Twisters

Nya Varvet middle training on a sprint spec 1:10'000 map. Enjoyed it. Orienteered ok towards the end. Probably becasue Vis was high.
Note the new shoes. They're a lot more comfortable and I can run up anything.

Wednesday Jun 18, 2008 #

Run (Park - Rhett) 15:31 [4] 3.6 km (4:19 / km)
ahr:157 max:179 rhr:43 shoes: Asics Gel 1120

A little bit rushed today...

Run warm up/down 10:00 [3]

Tuesday Jun 17, 2008 #

Run intervals 12:00 [5]
ahr:170 max:187 shoes: Saloman SpeedCross

4 laps of Gilooly's, from the SW river in to the E river out. Times and (average HR):
2:58 (160); 2:54 (170); 2:58 (176); 2:54 (177)
took about 3min to jog slowly to the start each time

Run 38:00 [3] **
ahr:147 rhr:40 shoes: Saloman SpeedCross

Did a lot of running around at Gilooly's. Harassed the ducks and geese by running through their party every lap of the dam

Monday Jun 16, 2008 #

Cycling (Primrose) 42:00 [1] 11.06 km (15.8 kph)
ahr:114 max:150 rhr:43 slept:7.5 shoes: Olympic MTB shoes

Easy ride with Sarah.
Crap sugar control today

Sunday Jun 15, 2008 #

Orienteering (Line Course) 45:00 [3] 8.2 km (5:29 / km)
ahr:174 rhr:42 slept:8.0 shoes: Salomon XA Pro 3D Green

Ran Nic's line course at Emmerentia. The line was about 5.5km I think. I also had a good warmup and run back to the bottom parking. It was good to be on a 1:10'000 map. I concentrated on nailing the direction changes, which wasn't very hard.

Saturday Jun 14, 2008 #

Run 23:39 [2] 4.75 km (4:59 / km)
rhr:45 shoes: Asics Gel 1120

Did the Wichwood route with Sarah and threw in a few strides. Then got it up to about 30min on my own.

Friday Jun 13, 2008 #

Run tempo (Caltex route) 28:28 [3] 6.0 km (4:45 / km)
ahr:155 max:181 rhr:38 slept:8.0 shoes: Asics Gel 1120

Usual route with some fast bits thrown in.
Took the new O-pants for a spin. I think prototype is a good word for the sizing. Material is good for SA. They're comfy, but tight, when I run steadily. They get a bit constricting when I take bigger strides.

Thursday Jun 12, 2008 #

Run 10:00 [3]
rhr:40 shoes: Salomon XA Pro 3D Green

I was planning to do the line course at Emmerentia and have dinner with my grandparents. Ended up sitting in traffic for an hour. Running around the complex for 10 min and then going to Wits for bursary function, with 2 hours notice.
Last exam tomorrow

Wednesday Jun 11, 2008 #

Run (Bill Stewart) 58:29 [3] 11.7 km (5:00 / km)
ahr:154 max:180 shoes: Asics Gel 1120

Pushed a bit up the hills in the beginning. Cruised the rest

Saturday Jun 7, 2008 #

Trail Running race (Montail #5 run) 51:02 [5] 9.6 km (5:19 / km)
rhr:45 slept:8.0 shoes: Salomon XA Pro 3D Green

My first run in the Cape Storm Montrail series at Klipriviersberg. About 120 entrants apparently, so its growing. Awesome route. Marking was a bit dodgy, so had to pass a lot of the race that took a short cut. Almost crawled up a unbelievable hill. Then chased Bruce Arnett down a very technical single track. Lots of fun. He doesn't put a foot wrong. I think he was suprised I could keep up with him. He pulled away on the flat part at the end. He then took a short cut to the finish. I almost did, but went back to proper route, and Ryno caught me. Pretty happy to be running with those guys.
Tested my sugar a lot to see what actually happens.
7.8 @ 7:00 before breakfast
5 units at breakfast, fruit porridge and tea.
10.0 @ 8:50 before run (acceptable, but a bit high)
1 PVM energy bar 5min before run
9.1 @ 10:10 after run
1 unit and a boerie roll at ~10:20
so 1 energy = 1 hour of high intensity

Friday Jun 6, 2008 #

Run 29:22 [3] 5.53 km (5:19 / km)
rhr:45 shoes: Asics Gel 1120

Easy run to Possult Park and back.

Run 10:00 [3]
shoes: Asics Gel 1120

A few strides. Some short sprints. Generally bounding about.

Thursday Jun 5, 2008 #

Run (Primrose) 42:20 [3] 8.0 km (5:18 / km)
ahr:153 max:168 rhr:40 slept:8.0 shoes: Asics Gel 1120

Nice easy run. Felt good.
3 exams down, 1 to go. Less than half the work though - signals is going to be a beastie.

Wednesday Jun 4, 2008 #

Note
rhr:40 (rest day)

Hmmm. Slightly sore throat. Not taking the chance.
Stress seems to bring on the sickness with me.

Tuesday Jun 3, 2008 #

Run (Park - Rhett) 32:51 [2] 4.0 km (8:13 / km)
ahr:120 rhr:40 slept:9.0 shoes: Asics Gel 1120

Ran with Sarah to Possult park. We did some strides and had a few handicap sprint races.

Run (Wichwood) 16:38 [3] 3.2 km (5:12 / km)
ahr:154 max:169 shoes: Asics Gel 1120

Steady run afterwards by myself

Monday Jun 2, 2008 #

Note
rhr:38 slept:8.0 (rest day)

A few tight muscles after yesterday. Spent a long time walking around Golden Harvest

Sunday Jun 1, 2008 #

Run race (RAC 10km) 41:53 [5] 10.0 km (4:11 / km)
shoes: Asics Gel 1120

I was worried I was going to be slower than last year. Managed an improvement of 54sec, which isn't too bad considering last month's relative inactivity. Felt yesterday in my legs at the beginning, but that was replaced with a general feeling of discomfort.
The route is tough - not the place for a PB. But since its the only 10km I've ever done, it will have to do.

Orienteering 1:05:00 [2]
shoes: Salomon XA Pro 3D Green

We did three activities at Gilooly's: pairs verbal desciption exercise, line course and map memory. Ran around with Sarah and Bradley some of the time. Felt a bit knackered and had low blood sugar on the line course.

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