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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2011:

activity # timemileskm+mload
  Cycling3 11:29:00 166.53(14.5/h) 268.0(23.3/h)278.6
  Spinning9 10:35:00206.5
  Swim8 8:00:00 11.74(40:52) 18.9(25:24)144.0
  Run8 6:31:00 43.06(9:05) 69.3(5:39)123.3
  Paddle5 4:44:20 31.07(9:09) 50.0(5:41)85.3
  Orienteering4 3:17:30 17.71(11:09) 28.5(6:56) 970187.6
  Adventure Racing1 1:32:00 16.78(5:29) 27.0(3:24)27.6
  Trail Running2 1:03:00 8.08(7:48) 13.0(4:51)37.3
  General fitness1 45:0013.5
  Strength2 35:0010.5
  Total43 48:31:50 294.96 474.7 9701114.2

» now

Thursday Sep 29, 2011 #

5 AM

Swim 1:00:00 [3] 2.0 km (30:00 / km)

Session aimed at getting some bench mark times.
warmup, 100 easy between each of the following:
50 in 40s
100 in 1:20
150 in 2:15
200 in 3:10
150 in 2:20
100 in 1:30
400 in 6:50
Faded quite a bit by the end.
6 PM

Paddle 1:03:00 [3] 10.0 km (6:18 / km)
ahr:144 max:156 shoes: K1 Assegai Bigfoot

Another uninspiring TT in the K1. This time I stopped on lap 8 for something to eat. Watch says 860 kcal, which by comparison with other sessions this week, is almost 2 banana's worth. So didn't eat enough before. And perhaps the long acting insulin is too high (19 units)

Wednesday Sep 28, 2011 #

6 AM

Swim 1:00:00 [3] 2.6 km (23:05 / km)

The return to morning swimming. And back in the slow lane. But it was hard work!
warmup, 10 x 50m alternating 50s and 60s, 5 x 100m with paddles alternating 1:40 and 2:00, 150 on 2:30, 100 on 2:00, 150 on 2:30, 200 on 3:20, 100 on 2:00, 200 on 3:20. 100 easy between each set.
Was managing the times but it wasn't easy!
5 PM

Spinning 45:00 [3]
ahr:138 max:157

10 min warmup, 10 x (90 sec on, 60 sec off), cool down.

Tuesday Sep 27, 2011 #

5 AM

Spinning 1:30:00 intensity: (45:00 @2) + (45:00 @4)
ahr:136 max:149

Roughly 8 x 4 min low cadence intervals mixed into the class.
5 PM

General fitness 45:00 [3]
ahr:119 max:152

There was a free Boot Camp class trial on the field at the Oval. Jeremy and I joined in and everyone else had bad excuses. Fun - lots of lunging, squatting, push ups and running about. Its a bit too far from both focused strength work and running training to be part of the schedule though. And its not cheap!
6 PM

Run 27:00 [3] 5.0 km (5:24 / km)
ahr:134 max:152 shoes: Asics 1150

And then an easy 5km

Monday Sep 26, 2011 #

6 PM

Swim 1:00:00 [3] 2.8 km (21:26 / km)

Warmup, 300 kick, 10 x 200 alternating paddles and free. Leaving on 3:40. Guy was leaving on 3:20. Managed to leave on 3:40 for about 6 and then 3:50 and 4:00. cooldown.

Sunday Sep 25, 2011 #

9 AM

Orienteering race 24:00 [5] 3.6 km (6:40 / km) +100m 5:51 / km
ahr:170 shoes: VJ Twisters

SA Champs relay with Nic Cooper and Greg. Nic set us off brilliantly, out-foxing all the others in the mist. Greg came back in 4th. So I set off ahead of Brad and Mike. Passed Rudi early on. Brad passed me as I stuffed up one in the rocks. And Mike passed me as I messed up the clearly. So home in 5th. PENOC DSQ'ed so 4th. Bad run.

Saturday Sep 24, 2011 #

9 AM

Orienteering race 1:01:30 [5] 8.6 km (7:09 / km) +270m 6:11 / km
ahr:166 max:180 shoes: VJ Twisters

SA Champs Long.
Cold and misty at the start.
Very cool map of a technical area. The hardest forest I've run on in SA.
About a minute lost on #1. Crap. Why not take the road? Anyway, realised it was going to be a dog show and the least mistakes would win.
Tentative to #2 but ok. Nic De Klerk proceeded to orienteer (not follow!) with me until #5. Hesitant on 3, and 4.
Route choice to #10 will be interesting to analyse. I took a lot of road and cut the corner. I know Nic C went straight.
Had Colin in sight on #12. So 3 min up! Then proceed to make a hash of #13. Found #15 ok which I thought was a race breaker. Intensity should have gone way up for the easy 16-19.
Clean if not fast over the rest.
Lost it on #13. Could have won it on 16-19. Rematch at GOC Champs next year. Well run Colin.
Superman time of 50 min?

Friday Sep 23, 2011 #

3 PM

Orienteering race 35:30 [5] 4.6 km (7:43 / km) +200m 6:20 / km
ahr:175 max:183 shoes: VJ Twisters

SA Champs Middle. Lydenburg 1:10'000.
Pretty grumpy with 6th place! But good to see so many competitive runs.
Had a good flowing start, and felt quick, probably because it was downhill. Missed about 60s on #4 up the wrong reentrant. Rolled my ankle in the open at #6 but recovered quickly. Caught Martin at #8. Small 15s miss at the pit, stopping at the ditch. Suffered on the hills and there wasn't much go. Martin was matching my running and I tried to pick it up a bit to #19 which led to a really basic mistake. Missed the junction and lost 30 sec and 4th place.

Blood sugar was high (18) about 40min before. Messed up the carb/insulin ratio for lunch. So then its a tradeoff between running on high sugar or running with insulin in the system. Put in 3 units and I think I felt quite lethargic during the run. I need maximum fire and a perfect race to do well at this distance.

Well done Brad. It's now expected on middle. And everyone else. Its a matter of time until Mike is up there too.

Thursday Sep 22, 2011 #

7 AM


Plans for a short run were abondoned for more sleep
6 PM

Paddle 1:03:00 [3] 10.0 km (6:18 / km)
ahr:142 max:161 shoes: K1 Assegai Bigfoot

Back in the K1, and felt pretty useless. The engine didn't get going. After 4 laps I decided it was worth trying to eat something and pulled over for a bar. Felt better but never really got the intensity up. So I viewed it as 10 laps to practice my form. Bit frustrating as I thought I might be up for a PB. Maybe a 1h01 with the stop?
Insulin routine was thrown a bit by a work braai at 15h00. So had something to eat at about 12h00 and then a wors roll and 6 units at 15h30. Insulin must have been too close to the paddle. Sugar on 9.0 30min before, about 30g of carbs immediately before, crashed after 20min of paddling, 25g carb bar and 6.8 after the paddle. We learn...

Wednesday Sep 21, 2011 #

5 AM

Spinning 1:15:00 [3]
ahr:136 max:145

So spinning gets me a TE of 2.3 and 43ml/kg EPOC. Whatever that means. And 200m of ascent. Pressure changes due to loud music?
6 PM

Swim 1:00:00 [3] 2.6 km (23:05 / km)

18h30 fast lane for a change. But it was just Guy and me. And he was way too quick for me.
long warmup, 200 swim, 200 kick, 200 paddles, 200 swim. 5 x 200m on 3:40 (3:20 for Guy...) started getting in on 3:20 and faded to 3:40. 6 x 50m hypoxic. cooldown.

Tuesday Sep 20, 2011 #

6 PM

Run 42:00 [3] 7.7 km (5:27 / km)
ahr:126 shoes: Asics 1150

With Magi. Sloane, Main, Witkoppen, William Nicol.

Monday Sep 19, 2011 #

5 PM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

Late, so short warmup. 4 x 100m medley on 2:30 all 1:50-2:00. 150 kick which the ankle isn't enjoying - a lot of walking.
3 x (200m paddles + pb on 4:00, 6 x 50m on 1:00). Chased Vicky on the first 200 and then lead the other 2 and slowed a lot. 3:05, 3:15, 3:30. And mostly 50s 50m again in the slipstream.

Sunday Sep 18, 2011 #

8 AM

Adventure Racing 1:32:00 [3] 27.0 km (3:24 / km)
ahr:160 max:172 shoes: Epic Comp 29'er

Makiti Kinetic Race with Mac and Jane.
Apart from having to jump over a wall to the first CP, we had a good 1st run and came back 1st. We rode hard and got a gap on Richard and Chris and held the other's off. I did the 1km forest run in cycling shoes. And we held Richard and other Cyanosis off to the end.
Fun race. Intense! HR was high the whole time.

Saturday Sep 17, 2011 #

7 AM

Cycling 4:00:00 [3] 66.0 km (16.5 kph)
ahr:127 max:168 shoes: Epic Comp 29'er

Long ride from Big John's place. South up the monster climb, and then further south on some nice new tracks. Then 2 climbs north of the tar road.
1 PM

Spinning 50:00 [3]
ahr:112 max:125

Charity spin-a-thon. Pretty much a spinning class in the sun. The main objective was not to sweat everywhere. So the HR stayed down.

Friday Sep 16, 2011 #

5 PM

Run hills 1:00:00 intensity: (40:00 @2) + (20:00 @4) 10.0 km (6:00 / km)
shoes: Asics 1150

10 Morningside Hills.

Thursday Sep 15, 2011 #

6 PM

Paddle (Dabs TT) 52:00 [3] 10.0 km (5:12 / km)
ahr:156 max:165

With Mac in the back of the Mirage. Good time. I don't like the back of that boat - we sit very badly in choppy stuff. It feels like we go faster without any other boats around.

Wednesday Sep 14, 2011 #

5 AM

Spinning (Sandton) 1:15:00 [3]
ahr:129 max:142

Legs are better today
5 PM

Swim 1:00:00 [3] 2.2 km (27:16 / km)

warmup, more warm instead of kicking, 3 x (200m pull in 3:15-3:20, leaving on 4:00, 200m swim in 3:30-3:35, 100 drills), cooldown

Tuesday Sep 13, 2011 #

5 AM

Spinning 1:30:00 [3]
ahr:126 max:136

Bit of a mellow spin. Quads caught fire every time the HR went into the 130's.
5 PM

Run 44:00 [3] 7.6 km (5:47 / km)
shoes: Asics 1150

Easy with Magi. Dairy loop

Monday Sep 12, 2011 #

5 PM

Swim 1:00:00 [3] 2.2 km (27:16 / km)

A bit late so short warmup. My ankle doesn't like kicking so some more warmup. 3 x (300m pull, 6 x 50m). Lauren and Vicky were putting the hurt on the slow lane. Cooldown

Sunday Sep 11, 2011 #

Event: Long O
9 AM

Orienteering race (Long O Protea Ridge) 1:16:30 [5] 11.7 km (6:32 / km) +400m 5:35 / km
ahr:167 max:175 shoes: Inov8 Goretex

Off to a bad start - ran off down the wrong road immediately and the route to #1 wasn't good. Then on #2 I got myself onto a parallel road - I climbed a rocky bit and thought I'd gone a lot further than I had. I had to relocate off Stijn coming out of #2 because I was really confused. Jeremy caught me there, so that was at least 2 min already!
Tried to get away from Jeremy over the next few. I thought I'd get a gap on a hill and then he would appear. He nailed the route choice to #6 (road around compared to my over the saddle?). But he got very confused at #6 and made a big mistake.
Otherwise too right on the misplaced tree. Too left on the cairn. Caught Cobus at the cairn. He stuck with me until #19.
Legs were ok, but there was no zip. Calves were feeling it. And I rolled my ankle again :( I think its time to go back to the Salomon's. These Inov8's are super grippy and comfortable, but I'm too unstable. I hope that's what it is. I don't want to join the dodgy ankle club...
In the end, running well enough to be about a minute ahead of Nic - but a bit of a hollow victory because that wasn't his A game. I think the splits will show 4 or 5 min of mistakes/bad routes.

Saturday Sep 10, 2011 #

6 AM

Cycling long 4:50:00 [3] 137.0 km (28.3 kph)
shoes: Shimano SH-R047

Ave 28.5, max 66
Started with Richard from Morningside. Met up with Doug and his crew and Jane at Broadacres. Jane and I peeled off to go past Maropeng, south to N14 and back into the cradle. Back to Broadacres for a water stop. Then home again.
Got clipped by a car on 12th Ave. The mirror caught me and flicked my bars. I did a big wobble but saved it. Luckily no other cars nearby. I almost caught the car at the robot for a shouting match, but probably better they got away.
Legs did well for the distance. I seem to have a good idling speed. The was no power by the end...

Friday Sep 9, 2011 #

5 PM

Run hills 1:00:00 intensity: (40:00 @2) + (20:00 @4) 10.0 km (6:00 / km)
shoes: Asics 1150

10 of the usual... went quite hard.

Thursday Sep 8, 2011 #

5 AM

Spinning (Morningside) 1:15:00 [3]
ahr:137 max:143

6 PM

Paddle (Dabs TT) 52:30 [3] 10.0 km (5:15 / km)
ahr:154 max:167

With Mike in a Mirage. A very solid time! I'm impressed. My driving didn't handicap us too much. Lost a good wave on lap 8 and about 15 seconds by the end.
The person in the front of that boat has a strange illusion of stability. When I'm in the back with Mac I feel like we're really unstable and he thinks its fine. Mike thought we were pretty unstable and I thought we were fine...

Wednesday Sep 7, 2011 #

7 PM

Trail Running race (Kinetic Night Race) 33:00 [5] 8.0 km (4:08 / km)
ahr:176 max:184 shoes: Salomon Wings 2

Royal Jo'burg course again. Paced myself better and managed to get away from 2 guys on the last hill. A minute quicker than last time. 5th place. Jacov was there to win it. I was a minute or 2 behind Nathan in 3rd.

Tuesday Sep 6, 2011 #

5 AM

Spinning 1:30:00 intensity: (50:00 @2) + (40:00 @4)
ahr:129 max:142

Low cadence stuff again mixed into Nuno's class.
6 PM

Run 44:00 [3] 8.5 km (5:11 / km)
ahr:145 max:165 shoes: Asics 1150

Monday Sep 5, 2011 #

7 AM

Strength 15:00 [3]

5 PM

Swim 1:00:00 [3] 2.2 km (27:16 / km)

short warmup, 100 kick, 3 x (200m paddles pb on 4:00, 300m swim, 100 easy), cooldown
6 PM

Spinning 45:00 [3]
ahr:132 max:140

Steady spin

Sunday Sep 4, 2011 #

7 AM

Trail Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Salomon Wings 2

Putting out some controls for the MTB-O at Northern Farm.
5 PM

Run 54:00 [3] 10.5 km (5:09 / km)
ahr:138 max:160 shoes: Asics 1150

Tour of Kensington: Queen St, Highland, past school, Juno, Cumberland, Queen, Derby

Saturday Sep 3, 2011 #

8 AM

Cycling race 2:39:00 intensity: (1:30:00 @4) + (1:09:00 @5) 65.0 km (24.5 kph)
shoes: Epic Comp 29'er

Nissan Trailseeker #3 - Cornwall Hill. Started in C. Still a bit nervous on my new bike, so took it quite easy down the hill in a group of about 10. But up the first little bump everyone else disappeared. It felt like a lesson in how not to pace myself, pretty much mashing it the whole way. But the legs survived. The course was not very technical, which suited me at the moment. Caught the 40km and 20km riders just at the best bit of single track. Probably lost about 5min making slow progress.
Suspension setup isn't quite right. The best thing about big wheels is when I get it wrong it rolls over anything. I compared the weight of an S-Works version to mine and it made me sad...
Winner did 2:15. Ahead of Mac by about a minute. My seeding should improve :)

Friday Sep 2, 2011 #


Feels like a slack training week. Running needs to go up next week!
5 PM

Run hills 1:00:00 intensity: (40:00 @2) + (20:00 @4) 10.0 km (6:00 / km)

10 Morningside hills. Calves tight. The week after I run a hard O' event, my ankles and calves struggles. My right ankle is consistenly sore at the extremes of its range of motion. I don't feel it when running, but stretching and stabilising can be a bit sore. Swim kicking also makes it sore.
Probably only 3 weekends left that will be hard on it...
6 PM

Strength 20:00 [3]

Stretching after hills, mixed with planks, reverse plank with leg circles (learnt in Pilates...), and pushups. More training to train this time of year...

Thursday Sep 1, 2011 #

6 PM

Paddle (Dabs TT) 53:50 [3] 10.0 km (5:23 / km)

Mac and I. Mac driving his Mirage. Chaos for the first 3 laps. We got into a very good rhythm on lap 5 and held that to the end. The ladies double pulled a sneaky maneuver around the last bouy and pipped us...

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