Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2008:

	activity	#	time	miles		km		+m		load
	Cycling	8	6:05:06	75.46	(12.4/h)	121.44	(20.0/h)			108.1
	Orienteering	8	4:57:49	18.92		30.45		330	56c	266.7
	Run	3	4:27:16	32.55	(8:13)	52.38	(5:06)			133.8
	Swim	4	1:26:39	2.05	(42:15)	3.3	(26:15)			26.0
	Trail Running	2	1:01:18	8.57	(7:09)	13.79	(4:27)			58.2
	Track	2	30:00							9.0
	Paddle	1	20:00							4.0
	Total	23	18:48:08	137.55		221.36		330	56c	605.7
averages - sleep:7.5 rhr:42

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Tuesday Sep 30, 2008 #

Swim 26:39 [3] 1.0 km (26:39 / km)
slept:8.5

Chris had a meeting at lunch so... steady 600m and then 2 x 200m. Breathing heavily!

Cycling 41:06 [2] 11.88 km (17.3 kph)
shoes: Olympic MTB shoes

Ave 17.6 Max 46
Ride around Primrose with Sarah

Sunday Sep 28, 2008 #

Orienteering race (SA Relays) 14:59 [5] **** 2.5 km (6:00 / km)
ahr:173 12c shoes: Saloman SpeedCross

The courses were a bit short, but the area was really interesting and detailed. Dan kicked WitsOC off with a solid start - admittedly there was quite a bit of watching what Ian was doing in that performance. Dylan had a fast 2nd leg, passing a few teams. I set off thinking Nic would be breathing down my neck. I wasn't even thinking about who I was passing, just looking out for a tall blue figure.
I managed to put together a good one. There were some hesitations, but everything went to plan. Lost 20sec on #10 when I couldn't figure out where the re-entrant was on the outcrop.
We finished 3rd overall.

Saturday Sep 27, 2008 #

Orienteering race (SA Champs long) 1:18:37 [5] *** 10.5 km (7:29 / km)
ahr:173 27c rhr:40 shoes: Saloman SpeedCross

Solid race physically. Not bad technically. My orienteering sped up a lot, but a few mistakes crept in. I nailed 1 and 2, 10 sec on 3 and then ran the road very hard to 4. I caught 4 min on Cobus at 4. Then 20 sec on 6 and 7. 90sec on 8. Was going hard to try to get away from Cobus. Caught Nico at 14. Nico and I lost 30sec on 17. Did my best to get away, but it usually led to stumbling and falling over rocks. Slow but solid into 21. Lost maybe 60sec on 23. Pretty fast through the rest.
This time 5 min behind Nic, and 3 sec behind Richard L.
Happy that my performance seems to have taken a step up, but 5 min is still forever. The splits will be interesting

Long 1 - Splits

Friday Sep 26, 2008 #

Event: South African Championships

Orienteering race (SA Champs Middle) 36:13 [5] *** 5.1 km (7:06 / km)
ahr:178 max:201 17c shoes: Saloman SpeedCross

Lebanon South 1:10'000 map. Course 1.
Flew down to Cape Town eeearly on Friday; did a quick tour of the city in the morning; and got to Lebanon at about 12.30.
I was reasonably happy with my race. I had a cautious approach, but a very high intensity. I really need to look at everyone's splits to work out where I lost time, but I know I was slow on 13 and lost 20s running to the wrong control on 14.
Still 3 min behind Nic. After the race I wasn't happy about that, but after a steady improvement in my speed over the weekend, I'm less worried about it. Happy to have eliminated big mistakes, but still plenty to improve.

Short 1 - Splits

Wednesday Sep 24, 2008 #

Orienteering 25:00 [3] ***
shoes: Nike Pegasus 07

We did a star relay, more of the exit angle stuff, some compass and pacing stuff, and a good map memory exercise. I was the only person to stuff that up. Ooops
Got a copy of the map north of the area we will be using for the weekend.

Tuesday Sep 23, 2008 #

Cycling (Linksfield,Bedford) 1:03:22 [3] 21.4 km (20.3 kph)
ahr:129 max:153 slept:8.0 shoes: Olympic MTB shoes

Ave 20.56 Max 43.3

Sunday Sep 21, 2008 #

Event: Gauteng Colour Coded - Hedianga

Orienteering race (Hedianga) 54:00 [5] ***** 4.6 km (11:44 / km)
shoes: Salomon XA Pro 3D Green

1:5'000 map from last year's Champs. Cool weather.
I feel like I missed out. All other South African orienteering seems boring compared to this place, and I feel like I missed the yearly opportunity to orienteer well in some intense terrain.
I missed 1 badly. Don't know what I was thinking. Missed 2 as well and Jeremy passed me. Swapped places with Jeremy for the rest of the course. Was joined by Cobus and Nico. I had some good legs and really nailed some of them, but I didn't get into a flow. Felt better last year.
I really nailed 19 and then carried on to 21. I couldn't read the numbers I'd drawn easily, so when I didn't see the line to 20 I skipped it. Lesson - the numbers must be ledgible and then CHECK the order.
Would have finished 3rd. Jeremy had a good run to get within 2 min of Nic. Psyched out again?

Saturday Sep 20, 2008 #

Trail Running race (Salomon Race 2) 39:18 [5] 8.9 km (4:25 / km)
ahr:174 max:195 slept:6.5 shoes: Salomon XA Pro 3D Green

Second race of the series at Smuts House in Irene. Not technical at all unfortunately, but a nice area. Sarah said there was a nice view.
Finished 14th. Tweet is my arch-nemesis on these things. He comfortably out ran me on the down hill at the end. I think I overdid the hill a bit.
Happy to be about 20sec ahead of the 1st lady. In that regard I'm doing well in this series. Luckily Miss Bomford isn't running.

Thursday Sep 18, 2008 #

Cycling 1:00:47 [3] 21.45 km (21.2 kph)
ahr:135 max:159 shoes: Olympic MTB shoes

Ave 21.43 Max 50.7
Fun ride around the Linksfield route. Rode past lots of people doing the daily crawl in rush hour traffic.

Wednesday Sep 17, 2008 #

Cycling 24:00 [2] 7.8 km (19.5 kph)
shoes: Olympic MTB shoes

Rode to the bike shop and did a bit of a loop home. Had a good stretch afterwards

Orienteering 15:00 [5] ****
shoes: Nike Pegasus 07

O training at Wits. We did a smaller version of the matrix thing from last week. Then we did a star relay. Good fun. And more people braved the traffic

Track warm up/down 10:00 [3]
shoes: Nike Pegasus 07

5 laps of warmup

Tuesday Sep 16, 2008 #

Paddle 20:00 [2]

Went to Dabs for a paddle. The orange Javelin wasn't there, so I was a bit stuck. Ended up using a Manta that looked like it hadn't been moved for years. Luckily it floated. Sorry to whoever's boat it was!
On the positive side, a Manta gets a 4 out of 5 for stability, compared to the Javelins 5/5. I didn't fall out with the seat in!
Did 1 long lap and countless wobbles up and down the side.

Monday Sep 15, 2008 #

Swim 24:00 [3] 0.9 km (26:40 / km)

Did 3 x 300m on 8 min. Easy going. Shoulders better than last week

Saturday Sep 13, 2008 #

Run (Golden Reef 100 Miler) 3:18:37 [4] 40.72 km (4:53 / km)
ahr:162 max:175 shoes: Nike Pegasus 07

What a silly idea - 100 Miles is far, even in a team.
Nathan, Dan, Lizelle and I started at 19.00 on Friday night and finished at 8.10 on Sat morning. We were suprised by the time. We managed 4:54 min/km.
We basically ran 5km each until about 3.00 on Sat when we started swapping according to how each person felt.
My legs did suprisingly well, and I was running faster in the early hours of Sat than when I started.
Got lots of work to do now, so I'll add to this some other time

Note

We actually did pretty well. We were the 5th team.
Nathan beasted out about 55km. He was broken on Saturday morning, but still managed to run the last 2km at a good speed.
Lizelle ran really strongly til about 3.00. She felt bad and skipped a shift. Nathan ran 10km to make it up. It nearly killed him. She ran about 35km.
Dan also ran well till about 3.00 when he slowed a bit with sore quads. But he didn't miss a shift. Eventually his runs were short and slow, but he was enthusiastic to the end. He ran about 30km.
I was running faster on Sat morning than when I started, which is encouraging. I figured if I had legs at the end I could run faster and more often. My sugar was perfect, tested 3 times, all in the 6-7 range.
Took far too much food, took most of it home. I ended up eating lots of dry Granola, salty potato chips, the odd banana and strawberry and an energy bar. Worked well.
Bodes well for the Uge 150km at the beginning of the year I hope...

Thursday Sep 11, 2008 #

Cycling 56:59 [3] 21.51 km (22.6 kph)
rhr:44 slept:8.5 shoes: Shimano SH-R047

Max 49.2 Ave 22.6
Rode over Linksfield, into the 'view, past the gym home.
Legs not as sorry as I thought they'd be after the 200m's

Wednesday Sep 10, 2008 #

Track 20:00 [3]
shoes: Nike Pegasus 07

The first of the Wednesday evening training sessions. Garry organised a session at the Wits track. We started with 10 min of warmup, some stretching and 5 x 200m with a jog/walk to the start. Times were 31.7, 34.4, 33.8, 33.6, 33.2.
then...

Orienteering 4:00 [5] ***** 0.65 km (6:09 / km)
ahr:163 max:174 shoes: Nike Pegasus 07

Garry set out a 3x6 matrix of stakes. The rectangle was about 50x20m. We had 3 ~200m courses. The aim of the exercise was to focus on exit angles and planning ahead. Times were 1:09.3, 1:06.6, 1:02.2
Lots of fun. And hopefully a regular thing

Tuesday Sep 9, 2008 #

Cycling (Primrose) 38:36 [1] 11.1 km (17.3 kph)
shoes: Shimano SH-R047

Max 44 Ave 17.3
Easy ride with Sarah

Monday Sep 8, 2008 #

Swim 15:00 [3] 0.6 km (25:00 / km)

Short swim to get back into it. 3 x 200m on 5 min. I avoided drowning for the most part

Sunday Sep 7, 2008 #

Event: Gauteng Colour Coded - Laurentia East

Orienteering race (Laurentia CC) 1:10:00 [5] 7.1 km (9:52 / km) +330m 8:00 / km
ahr:176 slept:12.0 shoes: Salomon XA Pro 3D Green

New 1:10'000 map of the lower part of Laurentia. The Hillside was burnt, making it 'fast'. I had a solid run, making 1 1 minute mistake and a few overly cautious legs.
Whenever I have a run like this, Nicholas is doing something else... I'll see what I can do at Hedianga.

Course 1 - Splits

Saturday Sep 6, 2008 #

Trail Running race 22:00 [5] 4.89 km (4:30 / km)
slept:2.0 shoes: Salomon XA Pro 3D Green

Uge Sprint #3. Teamed up with a guy named Pieter and we made a fast team. I was a little stronger on the run, but I was close to the limit. We came in about 2 min behind Piers.

Cycling 52:00 [4] 16.3 km (18.8 kph)
shoes: Olympic MTB shoes

Ave 18.75 Max 43.6
Fun mtb section. Started with some fast downhills and then some tricky tracks. We passed the mixed team ahead of us and got passed by Holistix. Lubed the crap out of my chain, so my derailleur worked ok.
We then had to do an obstacle course. Total time of 1h22. It was fun to go like hell with Peter. Finish 3rd, 6 min behind Piers

Run 14:09 [2] 2.46 km (5:45 / km)
ahr:135 shoes: Asics Gel 1120

More easy running on my own. Mulling over the software project.
Got a kickass team for the 100 Miler. Dan, Nathan, Lizelle and me.

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