Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Apr 30, 2009:

	activity	#	time	miles		km		+m	load
	Cycling	11	12:04:12	154.37	(12.8/h)	248.44	(20.6/h)		239.8
	Orienteering	3	1:54:26	9.91	(11:33)	15.95	(7:10)		89.0
	Run	4	1:01:25	5.34		8.6			15.3
	Swim	2	58:19	1.49	(39:06)	2.4	(24:18)		17.5
	Stationary Bike	1	10:00						6.0
	Total	19	16:08:22	171.12		275.39			367.6
averages - sleep:7 rhr:50

2:44

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» now

Wednesday Apr 29, 2009 #

Run 10:00 [3]
(sick) shoes: Nike Pegasus 07

Running around at O' training. Probably shouldn't have

Tuesday Apr 28, 2009 #

Note
slept:7.5 (sick)

Coughing now. Hopefully I'll be over it by the weekend. Looking forward to some trail running hopefully.

Sunday Apr 26, 2009 #

Note
slept:8.0 (sick)

Its now going down as a cold. Throat got a little worse. With my sick friends the throat progresses to a runny nose...
Not the worst time to not be training, cos I have a bit of work to do

Saturday Apr 25, 2009 #

Note
rhr:50 slept:7.0

Hmm, sore throat.
Hopefully I can kick it before it becomes a cold.
Spent the whole day inside working on the software project. Going cross-eyed...

Friday Apr 24, 2009 #

Run (derby, nottingham) 13:42 [3] 2.66 km (5:09 / km)
shoes: Nike Pegasus 07

Just wanted to get out. Got a bit of a sore throat, so taking it easy

Thursday Apr 23, 2009 #

Cycling (Primrose) 40:57 [3] 14.58 km (21.4 kph)
slept:8.0 shoes: Olympic MTB shoes

Ave 21.51 Max 46.6
Usual ride into Primrose. Not as chilly as I thought...

Run (Highland, Ernest) 21:55 [3] 3.51 km (6:15 / km)
shoes: Nike Pegasus 07

Then a short run with Sarah. Up to Highland, along to Catoomba, down to Ernest and home. Legs are still feeling good.

Wednesday Apr 22, 2009 #

Orienteering (Line O) 30:19 [3] 5.65 km (5:22 / km)
shoes: Salomon XA Pro

We ran the line course Nic made last year. Battled a bit with the running thing, but the orienteering was fun.
Free coffee at Wimpy for voting afterwards

Tuesday Apr 21, 2009 #

Cycling (Primrose) 44:33 [2] 14.64 km (19.7 kph)
slept:6.0 shoes: Olympic MTB shoes

Ave 20.0 Max 44.5
Had low blood sugar at about 6km. Luckily I'd done most of the uphill, but it still takes away a lot of the intensity for the rest of the ride. So just cruised around after that, despite putting in a fair amount of effort.
Should have tested before the ride... feels like a waste of time, but at least I got to ride my bike. And the legs might appreciate an easy day

Monday Apr 20, 2009 #

Run 15:48 [1] 2.43 km (6:30 / km)
shoes: Nike Pegasus 07

Easy run with Sarah. Good to get out there. No complaints from the legs

Stationary Bike 10:00 [4]

5 x 2 min on the bike afterwards

Sunday Apr 19, 2009 #

Orienteering race (Stirrup Glen) 59:19 [5] 6.2 km (9:34 / km)
slept:6.0 shoes: Salomon XA Pro 3D Green

1st Colour Coded of the season, and first run on my shin in 2 weeks. It didn't hurt at all which is good.
I enjoyed the course, it was interesting the whole way. No long slogs. I felt like I was running slowly, especially in the 2nd half.
Three significant mistakes. Didn't agree with the map at #8 (70 sec), stood still for about 40 sec on #9 trying to work out what was going on, with Stijn bolting off at 90 degrees. Then about 2 min on #17, where I took a risky route through the green which turned out to be stupid.

Note

So actually a very average run. Nic would have killed us. I managed to avoid the big kind of mistake, but made plenty of medium and small ones. Also not running very fast compared to Jeremy. But I had fun, and I'm super keen for the rest of the series.

1 - Splits

Saturday Apr 18, 2009 #

Cycling long 2:44:36 [3] 52.5 km (19.1 kph)
shoes: Olympic MTB shoes

Ave 19.45 Max 61.2
Long slow ride. I went over Sylvia's (hammered up there to catch some roadies and then attempted to cruise past, on the pavement), to Kate's house, loop through Sandringham to Zoo Lake and back to Kate's house, then home through Linksfield.

Friday Apr 17, 2009 #

Cycling 52:30 [3] 18.28 km (20.9 kph)
shoes: Olympic MTB shoes

Ave 21.09 Max 48.3
Easy ride over Sylvia's and back past Gilooly's.

Thursday Apr 16, 2009 #

Cycling 1:01:54 [3] 24.76 km (24.0 kph)
slept:8.0 shoes: Shimano SH-R047

Max 48 Ave 24.0
Linksfield loop on the roadie, with a go up Alpe d'Huez. It took 4:43 to get my fat ass to the top. And I was breathing hard. I'm getting heavy... need to keep an eye on the insulin/food amounts.
Before this session, road and mtb shoes were on the same milage. Oh the excitement!

Wednesday Apr 15, 2009 #

Note
slept:6.5

Walked around at O' training a bit. Lots of people there...

Tuesday Apr 14, 2009 #

Swim 29:24 [3] 1.2 km (24:30 / km)

Am I getting slower?!?! Swimming once a week probably isn't enough to improve, but really...

Monday Apr 13, 2009 #

Cycling (primrose) 40:46 [3] 14.59 km (21.5 kph)
shoes: Olympic MTB shoes

Ave 21.67 Max 48.3

Sunday Apr 12, 2009 #

Cycling 50:00 [4] 21.0 km (25.2 kph)
shoes: Olympic MTB shoes

didn't get up with my alarm at 5.15 so almost didn't ride today. Got a gap before lunch to fetch the sunday paper. My 83 year old grandfather does this route every sunday. I think i did it a bit faster though

Saturday Apr 11, 2009 #

Cycling 1:40:00 [3] 32.0 km (19.2 kph)
shoes: Olympic MTB shoes

While the juniors did their thing at voortrekker monument, i popped down to groenkloof. I did the 21km loop and found some paths i haven't ridden on before.

Friday Apr 10, 2009 #

Cycling 1:05:00 [3] 22.8 km (21.0 kph)
slept:4.0 shoes: Olympic MTB shoes

Old school Linksfield. Long weekend!

Thursday Apr 9, 2009 #

Cycling 40:00 [4] 14.4 km (21.6 kph)
slept:7.5 shoes: Olympic MTB shoes

The loop around Primrose. It was quite dark when I got home

Wednesday Apr 8, 2009 #

Note

Planned to swim during the orienteering training tonight, but it was all locked up. No exercise today... sigh

Tuesday Apr 7, 2009 #

Swim 28:55 [3] 1.2 km (24:06 / km)

had some synchronised swimming music for entertainment.

Monday Apr 6, 2009 #

Cycling 1:03:56 [3] 18.89 km (17.7 kph)
slept:9.0 shoes: Olympic MTB shoes

Ave 17.98 Max 66.5
Into Primrose with Sarah and then a short loop around to Highland Road. Big downhill :-O

Sunday Apr 5, 2009 #

Event: Gauteng Short Course - Tshwane University of Technology

Orienteering race (SC#8: TUT) 24:48 [5] 4.1 km (6:03 / km)
shoes: Saloman SpeedCross

New 1:4000 map of Tshwane University of Technology. It was an interesting area but the map was missing a lot of detail.
I felt like I was running really slowly, so I had lots of time to figure everything out. I didn't make any real mistakes. There were a few map detail related hesitations. On the course I was consoling myself that 5th or so would be ok considering the shin and the busy week.
So 2nd was good! Consistent I guess. Apparently that puts me 2nd in the series. Something silly like 4 points behind Jeremy, for the 2nd year now. I'm pretty happy considering the bad results at the beginning of the year and this shin.
No running for 2 weeks...
And Nathan beat me by 8 sec. That day has finally come :-)

Course 1 - Splits

Wednesday Apr 1, 2009 #

Note
(injured)

Didn't run around much this evening. Saving my shin for Sunday.
I probably won't train much until next week. Got a lot of work to do. What kind of holiday is this?

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