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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2009:

activity # timemileskm+mload
  Cycling8 11:13:53 151.41(13.5/h) 243.67(21.7/h)349.5
  Paddle7 6:02:15 37.66(9:37) 60.61(5:59)108.7
  Swim9 5:02:40 7.71(39:17) 12.4(24:25)90.8
  Orienteering6 4:51:34 20.4 32.83 1150262.2
  Trail Running2 2:11:37 14.06(9:22) 22.62(5:49)56.5
  Run5 1:35:40 11.3(8:28) 18.18(5:16)46.4
  Stationary Bike2 1:01:2716.3
  Total27 31:59:06 242.53 390.31 1150930.3
averages - rhr:42

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Wednesday Sep 30, 2009 #

Paddle 51:15 [3] 9.4 km (5:27 / km)

3 laps of the Germ'. The biggest waves and most wind we've had. We even tried going round the opposite way but it was worse.

Tuesday Sep 29, 2009 #

Note
(rest day)

Just some strength and stretching in the evening

Monday Sep 28, 2009 #

Swim 33:00 [3] 1.4 km (23:34 / km)

400m warmup and 20 * 50m with 15s rest.
Hit the first 50 in 59s, but after that I was around 1:04-1:09
Slow but felt like I was working

Sunday Sep 27, 2009 #

Cycling race (Johnson Cycles 35km) 1:37:58 [5] 36.47 km (22.3 kph)
shoes: Olympic MTB shoes

Ave 22.29 Max 45.2
Hmmm, wasn't planning to do this one and had no idea it was the Johnson Cycles race until I got there. Jane said there was some race on at Northern Farm and we should go. I thought it was going to be a bad idea, but my legs came to life and it was lots of fun.
I ended up hammering it most of the way and my legs survived. They put together a fun route.

Saturday Sep 26, 2009 #

Orienteering race (SA Champs Relay) 17:00 [5] 2.5 km (6:48 / km)
shoes: Saloman SpeedCross

Mike set us off and came back 10th-12th I think. Dylan had a solid run and I went out in 4th I think. Martin was on the longer loop so I was with him by the common control. I missed #5 a bit (too far right) and ran to the knoll on #9 and had to turn around for the boulder. I got within 30m of Garry at the end. AR Club missed a control, so we ended up 2nd!
Nice bit of forest, orienteering that suited me, and some ok running on my part.

Friday Sep 25, 2009 #

Orienteering race (SA Champs Long) 1:32:24 [5] 11.7 km (7:54 / km) +460m 6:36 / km
shoes: Salomon XA Pro 3D Green

Sabie 1:15'000
I wasn't expecting much after yesterday's lack of pace and a map that wouldn't do me any favours. I felt pretty good the whole way and wound it up on the second half. Still not fast, but better than I was expecting.
Technically not not amazing, but thinking clearly and making good decisions the whole way. 3rd best route to #3 and a mistake. Lost 1:30 on #4 but I'm not too sad cos the vegetations was hard to judge. Too high on #8. #13 was weird. Too far south on #15. Finished pretty strongly.
No shin pain at all!

Thursday Sep 24, 2009 #

Orienteering race (SA Champs Middle) 37:14 [5] 4.8 km (7:45 / km) +90m 7:06 / km
shoes: Saloman SpeedCross

Sabie 1:10'000.
Missed #1 by 2 min so not off to a good start. I couldn't make sense of the rocks and hit them a bit high. 30m left and I would have seen it easily. Over the rest, it was difficult to get runnability from the map with the braken and long grass. Punched #7 before Nathan but he easily dropped me over the rest. Pulled out 2:30 over the last part.
I felt slow and frustrated, but it wasn't too bad considering the lack of running lately. My shin was a little sore afterwards.

Wednesday Sep 23, 2009 #

Paddle 30:00 [3] 4.5 km (6:40 / km)
shoes: K1 Sabre

Took Stephanies Sabre for a spin. I managed 2 laps without the seat, but with very sore legs. I put the seat in and survived a very stressful lap. I fell out on lap 4. It was a cold morning to choose to try the Sabre.

Tuesday Sep 22, 2009 #

Paddle 53:30 [3] 9.6 km (5:34 / km)
shoes: K2 Accord

Getting faster

Swim 30:00 [3] 1.2 km (25:00 / km)

400 steady, 600 drills, 200 steady

Monday Sep 21, 2009 #

Note
rhr:42 (rest day)

Rest day because I was a bit too busy to train... only paddling and swimming this week to give the shin the best chance of surviving Sabie.

In other awesome news, I'm going to Portugal to second Cyanosis at AR World Champs. Fantastic!
The only downside is I'm missing the Rogaine and 94.7. I have an Argus entry so I'll get over 94.7. I need to have a good ride at Amashova to get a good seeding for the Argus

Sunday Sep 20, 2009 #

Cycling race (Kinetic Sprint) 1:15:00 [5] 25.0 km (20.0 kph)
shoes: Olympic MTB shoes

The 4th Kinetic Sprint race at Broadacres shopping centre. It was Jane, Luke and I. This includes the road-map nav and the rally instructions.
We diced Buff on the last leg, so we worked hard. I did a lot of pushing, so I felt suitably tired at the end

Run (Kinetic Sprint) 18:00 [5] 3.5 km (5:09 / km)
shoes: Salomon XA Pro

The run legs, which involved finding shops using a shopping centre map and then running to the gym. In the gym we had to do 1km bike, treadmill and row. I ran a 3.30 something which surprised me. Jane spun her legs like crazy with no resistance to get a 1 min something km. Luke beasted out a 3.30 ergo km which was very impressive. In the end we won a prize for the fastest combined time.
We managed to win the mixed category. I strapped my shin and it didn't hurt at all.

Saturday Sep 19, 2009 #

Cycling 1:48:56 [3] 50.81 km (28.0 kph)
shoes: Shimano SH-R047

Max 60.3 Ave 28.0
Another early morning ride with club100, starting at Woodmead. I'm still not a member and I think my tagging along window is over. It would be cool to join them, but its too expensive at the moment.
Anyway, I rode in the C group with Jane (who is a member). Didn't work very hard, but it was time in the saddle.
About 10km from home I heard a popping noise It was 3 spokes breaking in my back wheel. Boo. The wheel didn't collapse surprisingly, but I got a lift back in the team car. I'm having all the steel (i think?) spokes replaced with stainless ones. I could do it myself, but I think its quite important to have reliable wheels...

Friday Sep 18, 2009 #

Swim 35:00 [3] 1.4 km (25:00 / km)

1200m straight and then a little bit of coaching from a friendly dude who knows how to swim. I need more of that...

Paddle 54:00 [3] 9.0 km (6:00 / km)
shoes: K2 Accord

3 laps of Germiston with Lisa. Hectic wind and waves - lots of fun

Thursday Sep 17, 2009 #

Cycling 1:17:48 [3] 28.42 km (21.9 kph)

Ave 22.32 Max 64.5
Rode with Lewton through Bedfordview, Primrose, Edenvale, Linksfield, over the steep side of Sylvia's and home

Wednesday Sep 16, 2009 #

Swim 36:43 [3] 1.5 km (24:29 / km)

Run 22:00 [2] 4.0 km (5:30 / km)
shoes: Nike Pegasus 07

Ran around the track a bit, stopped to stretch occasionally. Felt good until I stopped, when it hurt. I think I'm going to have to rest it properly after SA Champs. Also quite worried I won't survive all 3 days. Sigh

Tuesday Sep 15, 2009 #

Cycling (Linksfield) 1:14:39 [3] 25.35 km (20.4 kph)
shoes: Olympic MTB shoes

Ave 20.63 Max 48.2
Up the Alpe in 5:37. Someone built a very big wall that blocks the view north.

Paddle 59:00 [3] 9.6 km (6:09 / km)
shoes: K2 Accord

Paddle with Lisa at Emmies - 8 long laps

Monday Sep 14, 2009 #

Cycling (Linksfield) 1:00:48 [3] 22.89 km (22.6 kph)
shoes: Olympic MTB shoes

Ave 22.88 Max 48.9

Sunday Sep 13, 2009 #

Orienteering race (Mountain Marathon) 1:52:56 [5] 10.5 km (10:45 / km) +600m 8:22 / km
shoes: Salomon XA Pro 3D Green

Klipriviersburg 1:15'000.
5 year old map, but it was ok. The planning used features that haven't changed much.
I strapped up my shin/calf, trying to stop the calf pulling on the bone attachments. I started to feel it about half way around. Its a bit sore now.
I started pretty well, moving steadily and saving myself. Had to unwrap and take off my shoe at #4 (2 out of 2 races) to pull out a thorn that went through the sole. Missed the contouring route choice to #9 and went straight over. I don't think it was too bad though. I skrewed up #9 a good 3 minutes when i got there. I enjoyed running along the flat bit at the top. And I was actually running ok at the end.
10 min off Nic.
More physio I suppose... the latest theory is that my ankle is not working properly. Its strong enough to cope, but its causing problems elsewhere.

Saturday Sep 12, 2009 #

Stationary Bike 21:00 [2]

Paddle 53:36 [3] 9.6 km (5:35 / km)
shoes: K2 Accord

I think the VLC lap is 3.2km but I'm not sure. We did 3 laps. The time seems a bit quick for almost 10km.
Anyway, nice paddle

Friday Sep 11, 2009 #

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

Too much breakfast...

Thursday Sep 10, 2009 #

Cycling (Linksfield) 1:02:24 [3] 22.86 km (22.0 kph)
shoes: Olympic MTB shoes

Ave 22.86 Max 41.7
Usual loop, might throw in the Alpe one of these days

Wednesday Sep 9, 2009 #

Paddle 1:00:54 [3] 8.91 km (6:50 / km)
shoes: K1 Assegai Bigfoot

Fell out on lap 4. Got a little over confident and the mind drifted. For some reason everyone was going the other way around the dam today

Run 20:00 [3] 3.48 km (5:45 / km)
shoes: Nike Pegasus 07

Sarah and I ran most of the Len Smith route. I don't think it is 4km

Orienteering 12:00 [3]
shoes: Nike Pegasus 07

Garry's getting good at this: map memory grid thing with running around in between

Tuesday Sep 8, 2009 #

Swim 37:04 [3] 1.5 km (24:43 / km)

Stationary Bike 40:27 [3]

Monday Sep 7, 2009 #

Swim 37:00 [3] 1.5 km (24:40 / km)

Sunday Sep 6, 2009 #

Trail Running (Domeland trail run) 56:37 [4] 10.62 km (5:20 / km)
shoes: Salomon Wings

I entered the 12km instead of 20km. I wanted to go easy on my shin. There were a total of 3 people running the 12km. That shows that all the people who are willing to drive to Parys are pretty serious and there seems to be a market for longer races.
The 2nd half of the route was pretty but steep. My shin was ok, but not perfect. It hurt a little afterwards. Alice was running and said I should see her this week... I'm pretty happy with surviving 12km.

Saturday Sep 5, 2009 #

Cycling (Uge Parys) 1:56:20 [4] 31.87 km (16.4 kph)
shoes: Olympic MTB shoes

Ave 17.25 Max 51.7
Team 'One night in Parys' with Jane. We did the long cycle first, going up the steep bit. About 10min after Mac's CP, I missed some bunting and followed the hiking trail and ended up back at Mac. He was happy to see us but we lost about 10min. So we had bad traffic up the hill. I worked hard and did a lot of pushing - a tow rope would be much better I think.
I made a nav mistake on the 2nd loop. Shocking. I wasn't concentrating. Jane's front tube punctured, so I got to use a bomb for the 1st time.
Decent cycle in the end. Jane will get a lot faster with experience.

Trail Running (Uge Parys) 1:15:00 [3] 12.0 km (6:15 / km)
shoes: Salomon XA Pro 3D Green

The two running legs.
First a big up on a ladder and then a big down. There was a really cool old mine tunnel with a point at the end.
Second loop was flatter and included a swimming leg (not tubing!) down the vaal river.

Note

A total time of 3h44. That includes some of the extra activities we had to do, which were fun. 3rd mixed pair, 3 min of 2nd.
It was a great area and a fun race

Thursday Sep 3, 2009 #

Run race (Len Smith Race) 15:40 [5] 4.0 km (3:55 / km)
shoes: Nike Pegasus 07

Staff and postgrad race at Wits. Our department invited 4th years, so I got to run. The initial plan was to go run steadily with Jane, but I forgot about that at 300m. So pretty much as fast as I could, which isn't very fast, but good enough for 4th.

Wednesday Sep 2, 2009 #

Swim 28:33 [3] 1.2 km (23:47 / km)

Lot of swimming, but I had time to kill between Sarah's neuro visit and Wits training.

Orienteering 20:00 [4] 3.33 km (6:00 / km)
shoes: Nike Pegasus 07

Warmup, puzzles, relocation/aligning exercise, and then 1km with Sarah in 4:21. No pain but a bit of a weird feeling in the shin.
Physio says no more sessions pending Sunday's run (when she is doing the 20km compared to my 12km).

Tuesday Sep 1, 2009 #

Swim 36:25 [3] 1.5 km (24:17 / km)

Run (Derby Nottingham) 20:00 [2] 3.2 km (6:15 / km)
shoes: Nike Pegasus 07

Same run as yesterday minus the loop at the end. Ran with Sarah.
Three days of running might be pushing it, but today was easy. Still no pain

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