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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Jun 30, 2010:

activity # timemileskm+mload
  Orienteering11 13:32:00 50.52(16:04) 81.3(9:59) 250243.6
  Cycling4 7:29:00 74.56 120.0134.7
  Run9 5:35:56 41.31(8:08) 66.48(5:03)128.0
  Paddle1 33:00 3.11(10:37) 5.0(6:36)9.9
  Total23 27:09:56 169.5 272.78 250516.2

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Wednesday Jun 30, 2010 #

Orienteering 1:00:00 [3] 1.8 km (33:20 / km)
shoes: VJ Twisters

Vester Torup 1:15'000
1 hour! Horrific #2 and generally bad for the rest of them. Removing any confidence and pride in my orienteering ability.

Orienteering 25:00 [3] 3.1 km (8:04 / km)
shoes: VJ Twisters

Bilbjerg 1:10'000.
Much better. 4 controls in the open where I can actually orienteer and read contours. The 4 in the forest were different to this morning, less fine contour reading in low-vis stuff. Also fun running with everyone else. Glad we finished the day with this session rather than the other one

Tuesday Jun 29, 2010 #

Run 30:00 [3] 5.45 km (5:30 / km)
shoes: Salomon Wings

Long warm-up out the base and south. Joined everyone else for the sprint afterwards

Orienteering 20:00 [3] 3.5 km (5:43 / km)
shoes: Salomon Wings

Sprint around the Barracks. Really straight forward, not much to report. Did 1 control on, 1 off.

Monday Jun 28, 2010 #

Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
shoes: VJ Twisters

Lundby Bakker 1:10'000.
Awesome forest to #1 - open beech, only leaves on the ground. Then off to #2 got completely lost with all the new paths. I was actually doing ok and trying to relocate off a road on my planned route, but because I had taken such a terrible route to get there I thought I was off on the side of the map. So worked my way back and tried again. Much better when using the contours rather than path junctions.
Otherwise, really scratchy raspberry brambles. Didn't enjoy it much.

Sunday Jun 27, 2010 #

Orienteering 1:47:00 [3] 10.0 km (10:42 / km)
shoes: VJ Twisters

Husby Forest Day 2 1:10'000
Better than yesterday - spiking a lot more. Terrain was quite different, grassy dunes, lots of light green with lots of paths just off the beach.
Physically much better. Started eating early on. Made a huge mess of the 3rd last. Really basic mistake and didn't catch it early so it just go worse. Took me about 10min to relocate. Was really bleak about that cos it was going ok until then. Followed an indistinct track at the wrong angle and ended up 400m south with no clue why it was wrong and 500m of green forest to push through to relocate.

Saturday Jun 26, 2010 #

Orienteering race 1:55:00 [3] 10.4 km (11:03 / km)
shoes: VJ Twisters

Husby Forest, Day 1 of the 2 day event in West Juteland.
Again, not great. Started steadily, not spiking much but limiting the damage. Huge mess of #8. Didn't look at all like I'd visualised. Started to run out of steam over the 2nd half. Lost interest in pushing but managed to try to keep the orienteering intensity. So physically very poor on the 2nd half.
Its my usual low-blood sugar problems after lots of days of exercise. I'm getting better at handling it, like at Panorama, but today was quite bad.

Friday Jun 25, 2010 #

Orienteering 33:00 [3] 4.5 km (7:20 / km)
shoes: Salomon Wings

Lemvig Sprint Race 1:4'000
Really poor time compared to everyone else! I made a big mess of the incorrect map with the train track. I also screwed up the route choice. I was running with some in reserve for a supposed 4km final, but apparently the English instructions were different to the Danish ones. There was no final, so I was just left with a bad result. Oh well, learned a few things and always good to be running overseas :)

Thursday Jun 24, 2010 #

Orienteering 50:00 [3] 6.0 km (8:20 / km)
shoes: VJ Twisters

Vester Torup 1:15'000
Long training. Felt a lot better than this morning.

Orienteering 1:00:00 [3] 4.0 km (15:00 / km)
shoes: VJ Twisters

1:10'000 Vester Torup
Middle distance training. Had a lot of trouble in the green and with the 2.5m contours. Contour features weren't very significant.

Wednesday Jun 23, 2010 #

Orienteering 1:15:00 [3] 5.0 km (15:00 / km)
shoes: VJ Twisters

Blokhus training. 1:10'000, 2.5m contours. Thick forest, fun technical open dunes.

Sunday Jun 20, 2010 #

Orienteering (Long-O Mohales South) 1:55:00 [3] 17.0 km (6:46 / km) +250m 6:18 / km
shoes: Salomon XA Pro

1:15'000 Mohales South. It was a lot more interesting than I was expecting. Nico and Tania did a great job with the courses. Best Long-O I've ever done.
I drew my circle over one of the depressions at #1 so I ran around it trying to find the other one that was supposed to be south of it. Lost about 2min. Read the map a bit more carefully and spotted that I was on a lone depression to the west. Caught Nathan by #4 and kept up reasonably well on the running sections. He messed up #7.
I was way left on #12 - not carefull enough with my compass. Finished quite strongly. Sore feet but ok otherwise. Nose bleed afterwards wasn't pretty.
Not many other people finished the course it seems!

Saturday Jun 19, 2010 #

Cycling 1:40:00 [3] 25.0 km (15.0 kph)
shoes: Olympic MTB shoes

Groenkloof with Jane and Bryan. Before we headed off to watch Cameroon Denmark. Cameroon lost 2-1 :(
You have to support the African sides...

Thursday Jun 17, 2010 #

Run 41:00 [3] 7.93 km (5:10 / km)
shoes: Asics 1140

Run in the dark after work

Wednesday Jun 16, 2010 #

Paddle 33:00 [3] 5.0 km (6:36 / km)

Wobbled around Emmies in the Foxbat. Not a good day to choose. We took the seats out to stay upright which led to a very numb bum

Tuesday Jun 15, 2010 #

Run 44:00 [3] 8.0 km (5:30 / km)
shoes: Asics 1140

RAC TT with Jane. Hardly anyone there because of the cold.

Sunday Jun 13, 2010 #

Run race (RAC 10km) 41:56 [5] 10.0 km (4:12 / km)
shoes: Asics 1140

Only about 30sec faster than last year. So not very excited about that considering I hardly ran at all last year with my shin. So an interesting thought... maybe just being fresh, undertrained and well rested is as good as having a loaded body. So I guess the trick is to make sure I benefit from this loading. Feels like I'm just piling it on at the moment. At least I'm enjoying the process

Note

Ok, so my grumpiness and comments were unfounded. I ran 45:00 last year. So 42 is better. Its about the same as 2008 I think. I did a lot of road races then, although Tick Bite fever in May didn't help.

Saturday Jun 12, 2010 #

Cycling 2:10:00 [3] 60.0 km (27.7 kph)
shoes: Shimano SH-R047

Ave 28
Club100 Woodmead. Might as well have sat in a fridge for 2 hours.

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Salomon XA Pro

Sprint Training with the Juniors at Wits Education Campus.

Cycling 1:00:00 [3]
shoes: Olympic MTB shoes

Teak Place with Jane, Bruce and Kate. Went to a lot of effort to change my broken pedal and then left my cycling shoes at home. So just rode around in my salomons.

Wednesday Jun 9, 2010 #

Run 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics 1140

Quick one around the office park. 4 uphill intervals of about a minute

Tuesday Jun 8, 2010 #

Run 36:00 [3] 8.0 km (4:30 / km)
shoes: Asics 1140

No watch, so secretly hoping it was faster than 36:00

Monday Jun 7, 2010 #

Run 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics 1140

A convoluted lap of the office park on my own and then a standard lap with coach. He runs 2km fast...

Sunday Jun 6, 2010 #

Orienteering 1:12:00 [3] 8.0 km (9:00 / km)
shoes: Salomon XA Pro

Laurentia 1:10'000 Brown
Interesting rocky ridge and a good course. I was really flat after a few bad hypoglycemic moments yesterday. Too much long acting insulin this weekend.
Ate all 10 super C's on the way to 11. Didn't ever feel like I was moving very well. Somehow got the fastest split on the long 3rd last leg!!
Technically ok, struggled a lot with distance judgment at different speeds. The slow stuff on the hillside came up really slowly

Saturday Jun 5, 2010 #

Cycling 1:15:00 [3] 18.0 km (14.4 kph)
shoes: Olympic MTB shoes

Protea Ridge MTB-O
Really poor start, with a big mistake on #4, going up the wrong road. Not too bad after that, but my flow was much better at the November event.
Fun :) Great area

Cycling 40:00 [3]
shoes: Olympic MTB shoes

There was a scout MTB relay at Delta Park. I haven't seen them for ages, so it seemed like a good time to show face. It was a really short lap but fun. There were added obstacles like hanging bags - hooked a handle bar and fell off once - and an artificial mud pit were a bit silly but it was fun.

Thursday Jun 3, 2010 #

Run 50:00 [3] 9.09 km (5:30 / km)
shoes: Asics 1140

Into work and then to Derek's in the afternoon.

Wednesday Jun 2, 2010 #

Cycling 44:00 [3] 17.0 km (23.2 kph)
shoes: Olympic MTB shoes

Dropped my car off with Derek and cycled in. It was cold!
Rode home. It was a bit warmer

Tuesday Jun 1, 2010 #

Run 43:00 [3] 8.0 km (5:23 / km)
shoes: Asics 1140

Steady and cold TT with Jane

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