Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Nov 30, 2008:

activity # timemileskm+mload
  Cycling11 16:50:28 235.36 378.77511.8
  Foot Rogaine1 5:58:00 26.02(13:45) 41.88(8:33)214.8
  MTB-O1 4:13:00 41.63(6:05) 67.0(3:47)75.9
  Run7 3:39:55 24.57(8:57) 39.54(5:34)102.2
  Paddle2 1:45:00 7.46(14:05) 12.0(8:45)22.5
  Orienteering3 1:05:00 2.49 4.019.5
  Swim2 37:19 0.99(37:32) 1.6(23:19)11.2
  Total21 34:08:42 338.52 544.79957.9
averages - sleep:7.1 rhr:41

» now

Sunday Nov 30, 2008 #

Run (Wichwood) 16:20 [3] 3.2 km (5:06 / km)
ahr:138 shoes: Nike Pegasus 07

Easy run on my own. With the intention of doing another loop with Sarah...

Run 8:06 [3] 1.4 km (5:47 / km)
slept:7.0 shoes: Nike Pegasus 07

Ran about 1km with Sarah and turned around. Had to get back to go to Paul's house and lunch wasn't making things pleasant.

Saturday Nov 29, 2008 #

Cycling 57:28 [3] 14.34 km (15.0 kph)
shoes: Olympic MTB shoes

Ave 15.2 Max 43.6
Sarah and I cycle to Jeppe to check the North lines. We took a very hilly route there and back, hence the low average speed

Friday Nov 28, 2008 #

Swim 22:18 [3] 1.0 km (22:18 / km)

600m in 13:24 and then 2 x 200m.
I wasn't as bad as I was expecting. I actually enjoyed it.

Thursday Nov 27, 2008 #

Cycling (To work) 51:46 [3] 17.99 km (20.9 kph)

Ave 21.44 Max 44.0
The intensity can get high when trying to keep up with the traffic!

Cycling (home from work) 49:14 [3] 17.94 km (21.9 kph)
shoes: Olympic MTB shoes

Ave 22.06 Max 61.9
Pretty speedy home

Wednesday Nov 26, 2008 #

Run 33:37 [3] 5.93 km (5:40 / km)
shoes: Nike Pegasus 07

Nice easy run around the Sandton CBD. Good ploy to avoid the traffic - it seems to have calmed down by 18h30.

Monday Nov 24, 2008 #

Cycling (To work) 47:29 [3] 17.5 km (22.1 kph)
slept:6.0 shoes: Shimano SH-R047

Max 55.1 Ave 22.1
In on the roadie. A little bit faster, but a lot more tense with smaller brakes and not being able to ride on the pavement.
My back is better, but my right calf is a little sore.

Cycling (home from work) 51:56 [3] 17.71 km (20.5 kph)
shoes: Shimano SH-R047

Max 57.2 Ave 20.4
Definitely more uphill. And there was hectic traffic. Not recommended on a road bike.

Saturday Nov 22, 2008 #

Cycling (Uge 65km AR) 2:48:20 [4] 50.0 km (17.8 kph)
slept:5.0 shoes: Olympic MTB shoes

Ave 18.5 Max 40.4
Uge 65km AR at Rust-de-winter nature reserve in a pair with Nathan. 2nd overall.
The combination of the 4 cycling legs. Everyone seemed to think we went out really hard, but it was comfortably quick to start with. I faded badly in the last half an hour, so we should have been more conservative, but if we hadn't skrewed up the running leg so badly, we would have been fine. Not a bad average speed for the terrain and my blow.
There were some big hills and lots of rocks. We had three punctures (tubeless for christmas?). The record was 15 punctures in a 4 person team. My puncture came just as McCain caught us with 5km to go. Luckily that prevented a very unpleasant dice to the end. It probably wouldn't have been much of dice in my condition.

Run (Uge 65km AR) 1:30:00 [4] 15.0 km (6:00 / km)
shoes: Salomon XA Pro 3D Green

It was officially 11km. I think we did an extra 4km with our cock-up. Nathan was navigating. It hadn't been anything hard up to then, with simply path running and if we cutting corners I had a look at the map. I didn't look this time and we picked up a road that might not have been on the map. The bushveld-ish area was impossible to relocate in, so we just ran until we found something, with turned out to be #19. We were both incredibly pissed off and the race became hard instead of fun. We blew a 33 min lead and got to #17 with Piers and Jeremy and McCain. Piers and Jeremy had bike problems so tried to hurt us on the rest of the run. They hurt me, but we kept up. They had a puncture and we left the transition with a 4 min lead over McCain. I had a headache and slowed down a lot and McCain cycled past us with 5km to go.

Paddle 1:00:00 [3] 7.0 km (8:34 / km)

Not too bad despite my paddling experience. We skrewed up the first point, in full view of the transition. Apparently that cost us 12min. There wasn't too much wobbling after that. I need to paddle more...


Total time was 6h10. 14 min behind McCain in the end.
No more racing this year! I've had enough suffering.
I drank 7 litres and my first pee was an hour after we finished. Fun fact.

Friday Nov 21, 2008 #

Cycling 15:00 [3]
slept:8.5 shoes: Olympic MTB shoes

Cycled to fetch the car and then into work. Did some stretching and core stuff before

Thursday Nov 20, 2008 #

Cycling 51:36 [3] 17.1 km (19.9 kph)
slept:8.5 shoes: Olympic MTB shoes

Ave 20.4 Max 42.5
Dropped my car off and cycled to work. Bike's a little tired after the mudbath.

Cycling (home from work) 52:15 [3] 18.17 km (20.9 kph)
shoes: Olympic MTB shoes

Ave 21.27 Max 58
I'm sure its uphill home. Legs were feeling really good.
And I loosened my pedals so that I could get my feet out. It helps in traffic. I don't know why these pedals seem to tighten.

Wednesday Nov 19, 2008 #

Orienteering 15:00 [3]
shoes: Nike Pegasus 07

We had lots of rain at Wits. I got in 4 laps and a good stretch then we had to move under the stadium. Garry's exercise could be done on the steps, so it was fine. Not much physical activity.

Sunday Nov 16, 2008 #

Cycling race (94.7 Cycle Challenge) 2:35:25 [5] 94.7 km (36.6 kph)
ahr:153 max:170 slept:3.5 shoes: Shimano SH-R047

Mx 78.8 Av 34.6 (clock measured 90.38, so still under reading)
Wow. Big weekend. I wasn't expecting too much with yesterday and last night. But the legs were strong to the end. And I'm really happy with the time. I think the route is a bit easier than previous years: we went further into the CBD and skipped the climb to the water tower.
I started with Lewt in group L (seeded in group J). There was a Club100 rider who was supposed to start in group D but forgot his timing chip, so started with us. He went fast, and about 5 people managed to hold onto him the whole way down the M1. He got a bit tired of it and slowed right down. The group of 5 worked well all the way to the N14 off ramp. Our Club100 rider appeared again, but with a change of heart. He basically towed 2 of us (not Lewt unfortunatley) all the way home. I worked really hard to keep up, but it was worth it.
So finally getting the benefit of a decent start time. Lots of fun!

Saturday Nov 15, 2008 #

Cycling race (94.7 MTB 40km) 2:01:00 [4] 38.23 km (19.0 kph)
ahr:165 max:185 slept:6.0 shoes: Olympic MTB shoes

Ave 19.47 Mx 44
There may only be 2 people in the world who enjoy a muddy race: me and the 14 year old I saw smiling after a big puddle. It was awesome. And thats with 15km of traffic. I was thinking that it is a bad idea to have 2000 people doing a MTB race, and it is, but my grumbling was replaced by a big smile as we got dirtier and the road got clearer. They did a really good job with the route. Bike was fantastic, and has already been cleaned!

Thursday Nov 13, 2008 #


Walked to the 94.7 expo. Purchased a chain whip and a chain cleaner and a new Gator Skin Tyre. My rear tyre is showing signs of perishing. It was R300! But I haven't had a puncture yet using them

Wednesday Nov 12, 2008 #

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

Small crowd. Eugene tried a variation of the matrix. turned it into a triangle.

Run 20:00 [3] 3.81 km (5:15 / km)
shoes: Nike Pegasus 07

Traffic was nice to me. I got there a bit early so had a long warm up and stretch

Tuesday Nov 11, 2008 #

Paddle 45:00 [1] 5.0 km (9:00 / km)
shoes: K1 Assegai Bigfoot

Afternoon paddle at Dabs. No riding to work because of the morning rain.
I took Nic's Assegai for a spin (Thanks!). Was expecting the worst since both he and sam are pretty good paddlers. I was quite suprised how unwobbly I felt, and went straight into a lap. Fell out at interval hill. Luckily the water was pretty warm. Anyway, I did a total of 5 long laps. Only other incident was cruising into the reeds at the end when I was trying to go fast. Right leg kept going numb. It made steering a bit difficult

Monday Nov 10, 2008 #

Run (Wichwood) 21:07 [1] 3.2 km (6:36 / km)
shoes: Nike Pegasus 07

Easy run with Sarah. ITB is sore, so I had a good stretch.

Sunday Nov 9, 2008 #

Swim race 15:01 [3] 0.6 km (25:02 / km)
rhr:42 slept:7.5

First leg of the Germiston Tri. Its been a cool day and the swim was pretty miserable. The start and finish were disgusting, with lots of churned up mud. I started a bit more confidently this year, but unfortunately that meant I was in the thick of it, getting kicked in the head and sandwiched. To improve I need to work on my technique, but also get my head in the game and kick and shove back.

Cycling race 32:00 [5] 19.6 km (36.8 kph)
shoes: Shimano SH-R047

Ave 36.7 Mx 66.1
The fun started out of the water. I was a bit dizzy, but that improved. Went as hard as I could. I didn't get passed by anyone, but thats due to a slow swim. Also I only got to draft someone over the last 2km. Felt strong

Run race 20:45 [5] 5.0 km (4:09 / km)
shoes: Nike Pegasus 07

I had a stitch over km 2 and 3, so I went steadily, but I picked it up when that went away. Not having run fast for a while, I suffered


My total time was 1:12:37. ~360th on the swim. The swim conditions were worse than last year and I think I took about the same amount of time. 79th on the cycle. 64th on the run. Those positions include teams

Saturday Nov 8, 2008 #

Cycling (Linksfield) 44:59 [3] 18.41 km (24.6 kph)
ahr:139 slept:8.0 shoes: Shimano SH-R047

Mx 55.5 Av 24.6
Old school Linksfield route without the Alp. Decided that my legs are still tired about half way around, so took it easy.

Run 10:00 [3] 2.0 km (5:00 / km)
ahr:158 shoes: Nike Pegasus 07

Quick transition into the runners and off for a short run. The main aim was to see if I can run and cycle without socks. Saving those seconds! I didn't have any problems, so I'll try that tomorrow. I also tried a thing I've seen on TV involving leaving the shoes clipped in, hopping onto the bike and putting feet into the shoes. Decided that I might cause an accident.
So, as long as I can remember how to swim, tomorrow should be fun

Friday Nov 7, 2008 #


Raining so no swim this morning. I'll just have to hope I can remember how to swim on Sunday.

Thursday Nov 6, 2008 #

Cycling (To work) 53:48 [3] 18.65 km (20.8 kph)
ahr:131 max:157 slept:7.5 shoes: Olympic MTB shoes

Ave 21.41 Max 44.6
Rode to work! About as long as it would have taken me to drive. The extra stuff like packing and showering adds a bit of time tho. Managed to take back roads except for the last bit on Rivonia Road. Lets hope the afternoon thundershowers are nice to me

Cycling (home from work) 58:12 [3] 18.43 km (19.0 kph)
shoes: Olympic MTB shoes

Ave 19.4 Max 61.2
More traffic on the way home. Sylvia's from the other side is little beasty, but I flew done the south side

Wednesday Nov 5, 2008 #

Orienteering 25:00 [3] 4.0 km (6:15 / km)
slept:8.0 shoes: Nike Pegasus 07

Warm up, setting out the controls for the intervals and then a very short warm down. We did intervals on West Campus today. They could have been a little longer

Tuesday Nov 4, 2008 #


Visit to the CDE. Stats were: BP 129/71 HbA1c 7.3 RHR 40 and Weight 72.5
Legs are feeling good.

Sunday Nov 2, 2008 #

MTB-O 4:13:00 [3] 67.0 km (3:47 / km)
ahr:142 max:162 shoes: Olympic MTB shoes

We made the opposite error to the previous day. I was convinced I was going to bomb after 3 hours so I convinced Nathan that skipping 12 for 1 point made sense. (Un)fortunately my legs stayed in the game and that strategy cost us about 5 min and a few places. We had to go back to collect 12 right at the end. Nathan was a little bit stronger but I was happy with my physical performance.
We spiked everything orienteering-wise. 57 was dodgy on day 1 so I think we can be let off for that one.
ITB isn't as bad as I first thought. It seems to be loosening up

Saturday Nov 1, 2008 #

Foot Rogaine race 5:58:00 [4] 41.88 km (8:33 / km)
ahr:157 shoes: Salomon XA Pro 3D Green

The first 3 hours were awesome. The last 3 hurt. Nathan got dehydrated and I wasn't moving much faster, so we crawled the last hour and a half.
We racked up 17km in the first 2 hours. We were moving so well that we thought all the controls would be possible. Turned out that was a ridiculous thought. We thought that we shouldn't leave any out so we wasted quite a bit of time on 1 and 2 pointers. We headed out NE and cleared the whole northern section. Then we headed south. We slowed down so much that we had to head straight home. We were within 250m of 55 and 37. Nathan was in a bad way, but we made it back with 2 min to spare.
We ended up 6th overall with 110 points. Well done Jeremy and Garry with 126 points.


« Earlier | Later »