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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Apr 30, 2010:

activity # timemileskm+mload
  Cycling9 17:22:38 298.26 480.0598.8
  trekking1 6:00:00 9.32(38:37) 15.0(24:00)108.0
  Run6 4:40:58 31.45(8:56) 50.61(5:33)84.3
  Orienteering4 4:10:19 17.27(14:29) 27.8(9:00) 450179.3
  Total18 32:13:55 356.3 573.41 450970.4

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Thursday Apr 29, 2010 #

Run 41:44 [3] 8.0 km (5:13 / km)
shoes: Nike Pegasus 07

Wanderers TT

Run warm up/down 25:00 [3] 4.35 km (5:45 / km)
shoes: Nike Pegasus 07

Long warmup because traffic from Midrand was surprisingly good

Tuesday Apr 27, 2010 #

Cycling race (Panorama day 4) 53:00 [5] 24.0 km (27.2 kph)
shoes: Shimano SH-R047

Monday Apr 26, 2010 #

Cycling race (Panorama day 3) 3:53:00 [5] 113.0 km (29.1 kph)
shoes: Shimano SH-R047

Sunday Apr 25, 2010 #

Cycling race (Panorama day 2) 2:34:00 [5] 80.0 km (31.2 kph)
shoes: Shimano SH-R047

Saturday Apr 24, 2010 #

Cycling race 4:10:38 [3] 115.0 km (27.5 kph)
shoes: Shimano SH-R047

Panorama Tour Stage 1 - White River towards Hazyview, left to Sabie, down towards Nelspruit and back in White River from the west.
We did the first hour at 32km/h up some big climbs. We slowed down steadily up some more climbs. We held a steady paces up the 15km hill out of Sabie - we managed to pass Ryno and Alf. Pace picked up towards the end and I suffered a lot going into the finish.
9th place, just behind Team Extreme - I didn't have my sprint legs on.
Legs were toast, the worst of all the days. Jane had a bad middle part but finished strong

Monday Apr 19, 2010 #

Cycling 1:16:00 [3] 32.0 km (25.3 kph)
shoes: Olympic MTB shoes

Ave 26
Dropped the car off and cycled in to work.

Sunday Apr 18, 2010 #

Orienteering race (Strirrup Glen SC) 27:55 [5] 3.0 km (9:18 / km)
shoes: Saloman SpeedCross

1:5'000 Quarry map
I had a pretty good race up to #15. Was going steadily, running hard at the right times, spiking almost everything. I got badly cliffed out at #15, ended up going all the way around after messing about in some green. So my graph does a steep drop of 2.5min!
Need to eliminate those mistakes. More consistency needed.

Run 59:00 [3] 10.73 km (5:30 / km)
shoes: Asics 1140

Around Waverly with Jane in the afternoon. Just after a bit of rain. Really nice run.

Saturday Apr 17, 2010 #

Cycling 2:10:00 [3] 68.0 km (31.4 kph)
shoes: Shimano SH-R047

Ave 31
Club 100 from Woodmeade. We went all the way to Irene!

Friday Apr 16, 2010 #

Cycling 1:15:00 [3] 30.0 km (24.0 kph)
shoes: Olympic MTB shoes

Into work and back

Thursday Apr 15, 2010 #

Run 41:37 [3] 7.57 km (5:30 / km)
shoes: Nike Pegasus 07

Run around Northriding

Tuesday Apr 13, 2010 #

Cycling 51:00 [3] 18.0 km (21.2 kph)
shoes: Olympic MTB shoes

Ave 21, Max 51
Along Linden Road to the bottom of Emmies. Not enough time for a loop of the park, so turned around and came back the same way

Monday Apr 12, 2010 #

Run 43:47 [3] 7.73 km (5:40 / km)
shoes: Salomon XA Pro

East round the business park and west into Northriding

Sunday Apr 11, 2010 #

Orienteering race (Western Cape Champs Long) 1:39:00 [5] 10.7 km (9:15 / km) +450m 7:39 / km
shoes: Saloman SpeedCross

Not a great race. Physically ok, except for the sore feet. Lots of medium sized mistakes.
Some more analysis with the splits hopefully.

Saturday Apr 10, 2010 #

Orienteering race (western cape middle) 33:24 [5] 5.1 km (6:33 / km)
shoes: Saloman SpeedCross

Really fun course in the relay area from SA champs 2 years ago. It was fast running! I was moving really well until 7 in the wrong place. Lost about 1m30 to brad there but nic did the same. Messed up 8 a bit and lost some of the intensity. Lost over a minute on 14. My plan wasn't great, missed a small ride and then cut back in too early. Stood still for a while trying to work it out.
So if i'd nailed 14 i would have had a good result. Enjoyed running and orienteering fast

Friday Apr 9, 2010 #

Orienteering 1:30:00 [3] 9.0 km (10:00 / km)
shoes: Saloman SpeedCross

junior training at Nuweburg forest. Line course, setting out controls on an insane contours only slope, and setting out controls on the window O. A bit of jogging between. Good technical training. Haven't had to read a map like that for a while

Monday Apr 5, 2010 #

Note

Better today - I'm eating and walking around as normal. Missed a big weekend of cycling unfortunately :(

Sunday Apr 4, 2010 #

Note

Hoping to do 2 laps of Suikerbosrand today - ideal preparation for the panorama tour.
Last night my stomach didn't agree with my pizza. It didn't get digested. Lots of exercise and probably too much insulin meant that my sugar dropped right down before the pizza was absorbed. Eventually I threw it up. Sugar level was down at 2.4 for about 2 hours. Drank energade, had a vooma and it was still right down. Eventually Jane decided to send me to hospital. Threw up again on the way. When I got there something was being absorbed and I was up to 3.1. Half a coke later I was up to 4.2. And I left at 6.1.
The 3 hours of really low sugar flattened my. Really sore head, couldn't eat anything today. Couldn't walk around with out feeling sick.

Saturday Apr 3, 2010 #

trekking 6:00:00 [3] 15.0 km (24:00 / km)

Top of Breedts Nek, down Tonquani, out at Boulder, into Easter at the Waterfall, down Easter and a jog back to the farm. Nice crowd of people

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon Wings

Jog back to the farm

Friday Apr 2, 2010 #

Cycling 20:00 [3]
shoes: Shimano SH-R047

Suikerbos ride cancelled with the rain. And no one else at the club100 ride! So we went to the cradle. We did about 10min before deciding we'd rather go for breakfast. Rained the whole day.

Thursday Apr 1, 2010 #

Run 39:50 [3] 7.24 km (5:30 / km)
shoes: Nike Pegasus 07

East around the business park and then the west loop. Makes for a good 40 minutes

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