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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Jun 30, 2009:

activity # timemileskm+mload
  Cycling6 9:04:11 78.78(8.7/h) 126.78(14.0/h)158.8
  Run8 5:07:39 35.33 56.85137.9
  Orienteering5 3:23:54 14.23 22.9 400143.6
  Stationary Bike5 2:45:0049.5
  Paddle1 40:00 2.49(16:06) 4.0(10:00)12.0
  Track1 26:00 3.73(6:58) 6.0(4:20)18.2
  Total24 21:26:44 134.55 216.53 400519.9
averages - sleep:7.9 rhr:42

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Tuesday Jun 30, 2009 #

Paddle 40:00 [3] 4.0 km (10:00 / km)

Paddled with Lisa at Homestead Lake. She reckons the Zeus is a lot slinkier than an Accord. We went up and down the bank a lot. We were still wobbling by the end, but confident of not falling out.

Cycling 45:00 [2] 13.0 km (17.3 kph)
shoes: Olympic MTB shoes

Rode around Kensington with Mike. My front hub is making a funny noise, but the rear suspension, with new bushings is noisy free! Hooray!

Monday Jun 29, 2009 #

Run (Bedford Center) 37:35 [4] 7.65 km (4:55 / km)
ahr:157 shoes: Asics 1140

Ran with Mike around Bedford Centre and past the old house.
Got a new pair of shoes. I think my neutral Nikes are causing the leg problems. They've still got a lot of life, so I'll try to use them interchangeably when my legs are feeling good

Friday Jun 26, 2009 #

Stationary Bike 30:00 [3]

Not much sleep in the past few days, so taking it easy today

Thursday Jun 25, 2009 #

Track 16:00 [5] 4.0 km (4:00 / km)
shoes: Asics Gel 1120

Finally back to the track. We were running in the dark after 2 sets. I felt pretty good and enjoyed it. Probably quite slow. Toni was usually only 2 sec behind me.
4 x (600m, 1:30 rest, 400m, 2:00 rest)
2:20, 1:25
2:13, 1:26
2:14, 1:22
2:11, 1:18

Track warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Gel 1120

Wednesday Jun 24, 2009 #

Run 38:30 [3] 7.5 km (5:08 / km)
shoes: Asics Gel 1120

Ran around Wits with Mike before O' training. We had a small turnout tonight. We tried Garry's exercise from last week and then discussed the weekend's orienteering

Tuesday Jun 23, 2009 #

Run 45:45 [3] 8.5 km (5:23 / km)
ahr:150 slept:8.0 shoes: Asics Gel 1120

Easy run around Wits. I wore my old Asics shoes. I suspect the neutral Nikes might have something to do with my leg niggles.

Sunday Jun 21, 2009 #

Orienteering race (GOC champs long) 1:13:55 [5] 10.0 km (7:24 / km) +300m 6:26 / km
ahr:172 slept:9.0 shoes: Salomon XA Pro 3D Green

Tooooo Slow!
1:10'000 Krugersdorp 4x4 area. M21A course.
It was an interesting area, a good map and a challenging course. But I was moving too slowly. I think Garry started 3 min back instead of 4 (he was last starter). He caught me at #11. I had a wobble on #2 but didn't loose much time to him. I had a terrible route choice to #4 and lost 1 min - I dropped down instead of taking the road. He was just running better. Garry and I swapped the the lead until #18 or so and then he ran away. I caught him again at the last and finished with him. So I'm running frustatingly slowly.
That said, it was a fun course. I enjoyed it. Feet are a bit sore. Technically not bad. Compass was spot on. Didn't make any big mistakes, but quite a few wobbles that should be ironed out.
So 4th of you include Jeremy. 6 min behind Martin, 5 behind J, 3 behind G. I want to be a lot fitter for SA Champs.

Saturday Jun 20, 2009 #

Orienteering race 33:55 [5] 3.9 km (8:42 / km) +100m 7:42 / km
slept:7.5 shoes: Salomon XA Pro 3D Green

GOC Middle Distance. New 1:7'500 map of Hennop's Pride.
I feel slow. Nic cruised past and away from me. Not happy about that.
Technically, the first half felt hectic and I didn't do much planning. I felt a step behind the whole time. Lost maybe 40 sec on #1 because I didn't look at the shape of the ruin on the map. I assumed it was square and inside corner didn't help. Stupid. Small time loss on #6 with another control description problem, but maybe not my fault this time. Then saw Nic at #7. I didn't take the road to #12 and he passed me. Then he ran away on the rest of the course. Ended up 5 min behind. 2 min behind Jeremy.
Ok result but not very happy. Could be running faster, but also I can sharpen things technically a lot.
Now to limit the damage over 10km tomorrow.

Thursday Jun 18, 2009 #

Cycling 1:41:00 [3] 24.35 km (14.5 kph)
shoes: Olympic MTB shoes

Av 15.1 Max 48.0
Cycled around the MTB-O area some more. I think I have the paths in that little bit of Albert's Farm figured out, but whether they'll be readable at 1:15000 remains to be seen.

Wednesday Jun 17, 2009 #

Orienteering 35:00 [3]
shoes: Nike Pegasus 07

Frisbee with Mike and Sarah to warm up and then 4 x interval O' courses around the Wits Campus

Tuesday Jun 16, 2009 #

Orienteering 20:04 [3] 3.0 km (6:41 / km)
shoes: Salomon XA Pro 3D Green

Sprint-ish course around Heronbridge. The controls were JWOC country flags and we had to write down the country. Fun course. 1 really stupid mistake, and a few wobbles, but mostly good.

Cycling (northern farms) 1:38:12 [3] 26.29 km (16.1 kph)
shoes: Olympic MTB shoes

Av 16.26 Max 37.2
Two loops of Northern Farm with Ashley, Jane and Nathan. 1st a long open route then the more interesting 24hour loop.

Monday Jun 15, 2009 #

Cycling 1:40:59 [3] 21.95 km (13.0 kph)
shoes: Olympic MTB shoes

Rode around the MTB-O area fixing the paths. Albert's farm confused me a bit - lots of paths close together.

Sunday Jun 14, 2009 #

Orienteering 41:00 [4] 6.0 km (6:50 / km)
shoes: Salomon XA Pro 3D Green

Junior training at Hennops. My first time on the map and it was interesting. Did corridor, compass, line and contours only courses

Saturday Jun 13, 2009 #

Cycling 1:49:00 [3] 25.59 km (14.1 kph)
shoes: Olympic MTB shoes

Riding around the Emmies/Alberts area to check out some paths for the MTB-O. Bike's dirty again after riding through a slushy bit at Albert's.

Friday Jun 12, 2009 #

Run 25:14 [4] 5.5 km (4:35 / km)
ahr:158 shoes: Nike Pegasus 07

Quickish run to school and back. Feeling good

Run 25:15 [2] 4.08 km (6:11 / km)
shoes: Nike Pegasus 07

And then to the old house with Sarah

Thursday Jun 11, 2009 #

Stationary Bike 40:00 [3]
rhr:42

Home in the dark again...
Tomorrow I'm going for a run! Last exam...

Wednesday Jun 10, 2009 #

Stationary Bike 30:00 [3]

Cold and wet out. And studying at Wits all day

Tuesday Jun 9, 2009 #

Stationary Bike 40:00 [3]

Home quite late in the cold and dark, so I hit 40 min in front of Grey's

Monday Jun 8, 2009 #

Stationary Bike 25:00 [3]
ahr:145 max:160 slept:9.0

Its a little cold out! And rainy
5 min warmup, 10 x (1min standing, 1 min seated). Quads are a little tender after yesterday.

I visited Dr Segal today for a diabetic checkup. Not much to report other than it seems to be going well.
HbA1c down to 6.1% which is the lowest yet.

Sunday Jun 7, 2009 #

Run race (RAC 10km) 45:04 [5] 10.0 km (4:30 / km)
ahr:172 slept:5.5 shoes: Nike Pegasus 07

Wasn't expecting much, so 45 is ok. I started too fast but settled into a steady 4:35-ish pace.
About 3 min slower than last year :-(

Saturday Jun 6, 2009 #

Cycling 1:30:00 [3] 15.6 km (10.4 kph)
shoes: Olympic MTB shoes

Nathan and I went to Gerotek to check out the paths and a route I had in mind for the MTB-O on the 28th of June. We reached the conclusion that its not going to work: many paths have become overgrown and unridable; many of them are ridiculously steep and rocky and unridable; we have to stay off the tar tracks; and there isn't enough to get a decent course. So perhaps the Emmies/Delta/Albert's area... I shall consult the brain trust.

At the end we went to check out what the Landrover Experience was up to. They were driving up and down gradients. I think they were going down 27 degrees and up 25. They made it look easy. We cycled down the 22 no problem. The Landrover guy at the bottom obviously knew how hard it would be, but told us to try ride up. I went at the 25 first; got a few metres; unclipped; realised I couldn't even stand straddling my bike; and made a dive for the railing. Not too much drama then. Then Nathan went for it. Got a bit further than me, unclipped, couldn't stand, and slid on his stomach down the slope, bike close behind. We had a good laugh and sheepishly rode up the 15 degree slope. Landrovers made it look easy!

Thursday Jun 4, 2009 #

Run (Somerset) 30:52 [3] 5.97 km (5:10 / km)
ahr:156 max:171 slept:8.5 shoes: Nike Pegasus 07

Aimed for about 30 min at a moderate effort. Went alright, but my lower legs seem very niggly.

Wednesday Jun 3, 2009 #

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

A few laps of the track with Sarah and a frisbee. Then down to Hall 29 and back. We did Garry's clever exercise again, the one where you have work out the orientation of the map segments using the cones.

Tuesday Jun 2, 2009 #

Run (Top route) 39:24 [3] 7.65 km (5:09 / km)
ahr:159 max:174 slept:7.5 shoes: Nike Pegasus 07

Feeling like I'm back in the game! Progress...
Derby, Leicester, old house, old school top route, oxford, highland, derby.

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