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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Apr 30, 2012:

activity # timemileskm+mload
  Run12 11:55:16 80.29(8:55) 129.21(5:32)214.6
  Cycling4 11:53:58 191.38 308.0214.2
  Swim7 5:19:49 8.17(39:08) 13.15(24:19)95.9
  Paddle2 1:34:00 10.0(9:24) 16.1(5:50)28.2
  Spinning2 47:0014.1
  Orienteering2 39:37 4.6(8:37) 7.4(5:21)11.9
  Total21 32:09:40 294.45 473.86578.9

» now

Sunday Apr 29, 2012 #

9 AM

Orienteering (Pretoria Show Grounds) 19:06 [3] 3.4 km (5:37 / km)
shoes: Saloman SpeedCross

A nice area with enough detail to keep you interested the whole time.
I was planning to run steadily. Managed to do just that. The legs were pretty good. And I stayed just below the hurt zone.
Smooth nav.
1 second behind Brian. Damn. Should have pushed a bit harder :)
6th overall. A long time behind Mike (~16:30), Brad and Jeremy.

Saturday Apr 28, 2012 #


"White water" paddling on the Vaal. Started just below Parys and down to Earth Adventures. Paddled with Nicoles brother Steven. He sat in the back on the second half and we did quite a few of the rapids backwards :)
Impossible to fall out in those crocs. Fun, and vaguely resembled paddling training.

Friday Apr 27, 2012 #

7 AM

Run 21:00 [3] 3.82 km (5:30 / km)
shoes: Asics 1160

Short run to get moving again. My legs started to ache a bit after 20 min. So I walked home. Good to be out!

Sunday Apr 22, 2012 #


So 11h53. 2nd 20-24 AG'er. About 5 min from 1st. Could have been better with a good cycle. I might have gone under 11 with no wind, but no chance today.

Our poor supporter was stuck out at the special needs station looking out for other people. I got very cold after finishing and had to go and sit in the medical tent with 2 blankets on me. Note for next time: make a better post race plan! With all the admin of collecting 3 bikes I only got to bed at about 2am.

I ended up having a very irritating dull headache from Tuesday to Thursday. Got a bit worrying. My arm chafe is very sore now. All the gels on the run made my mouth a mess for a few days.

A good experience. A super weekend. I suspect I will be back. Hopefully with fair weather. And hopefully closer to 10 hours.
7 AM

Swim 1:29:49 [3] 3.8 km (23:38 / km)

Race day!

A cold front arrived on Saturday afternoon. The wind picked up steadily. At 6:00 in the transition we had a westerly wind and a downpour! I put my wetsuit on early to keep warm. The wind was predicted to be gusting at up to 80km/h. At least the direction - westerly - meant the swim wouldn't be cancelled and it was the better direction for the bike.

Put in 22 units of Lantus the night before. For breakfast at 5:00 9 units of Novo rapid with a bowl of B'Fast and coffee. Blood sugar 5.6 20 min before the start. Nice start.

I did the first lap of the swim in 41:57. Not great, but ok. Swimming very conservatively. The plan was to have a gel on the beach. I was feeling a little weird, so I had 2 gels. Sounds like a lot, but it was a good thing.

The second lap was tough. The wind seemed to pick up a lot. Getting to the 2nd and 3rd bouys was a nightmare into the wind. And I was swimming very hard to just move forward. In the end, a 47:52 2nd lap.

So a total time about 10 min slower than hoped for.

Into transition and tested my sugar. 10.0. Acceptable.
I wore a first ascent thermal under my wetsuit and trisuit. It chafed my lats a lot. A week later and that is the worst of the post IM symptoms.

Cycling 6:23:58 [3] 180.0 km (28.1 kph)

The wind was blowing hard down Marine Drive. And even harder down the road into town, over the hill and to the turn around. Very tough going into the wind. The way back with the wind behind was fast at least.

I started steadily again. I was planning to go very carefully and never let my legs burn. The wind also made for tricky riding and scary downhills. I was pretty good at riding in the wind by the end.

I have big question marks about the nutrition on this leg. I'm still adjusting to a much lower calorie intake at this intensity. So I over did it on the first loop. I didn't test, but I had to stop to pee twice in 2 hours, which probably means I was way up. Not ideal, but not a disaster either. I didn't eat anything on the second lap to bring it down. I can't remember exactly what went in when, but the timing and amount needs work. Or I need a continuous meter... I do remember that the berry PowerBar I grabbed was really yummy.

I finally caught Alice with about 40km to go. And she dropped me at about 20km! All in all, it was a very average cyling performance. Mark was over an hour faster. Not quite sure why - maybe a lack of quality work in training. I definitely missed the AG win by not cycling well.

BIKE SPLIT 1: 31 km 31 km (1:09:14) 26.87 km/h
BIKE SPLIT 2: 60 km 29 km (46:37) 37.33 km/h
BIKE SPLIT 3: 92 km 32 km (1:22:33) 23.26 km/h
BIKE SPLIT 4: 120 km 28 km (49:14) 34.12 km/h
BIKE SPLIT 5: 153 km 33 km (--:--) -- km/h
BIKE SPLIT 6: 180 km 27 km (7:57:34) 3.39 km/h
TOTAL BIKE 180 km (6:23:58) 28.13 km/h Overall: 324 Age Pos: 6

Run 3:51:24 [3] 42.2 km (5:29 / km)
shoes: Asics 1160

The dreaded marathon! It turned out to be the best bit of the day.

Blood sugar 5-ish in transition. Very nice.

I started steadily again. My legs were feeling quite good - no complaints running. I had some ups and downs in pace, but nothing too serious. I need to be a little more determined to hold an even pace. I was a bit scared of the distance. With 10km to go I was on 11 hours. Decided to make under 12 a sure thing and picked it up for 53 min over the last 10k. I think that trashed my quads.

Nutrition was good. I ended up taking a powerbar gel every 4km. Finished on 10. Acceptable. My mouth regretted all that gel after the race - sore.

RUN SPLIT 1: 4 km 4 km (21:47) 5:26/km
RUN SPLIT 2: 9 km 5 km (26:45) 5:21/km
RUN SPLIT 3: 14 km 5 km (27:45) 5:33/km
RUN SPLIT 4: 18 km 4 km (23:28) 5:52/km
RUN SPLIT 5: 23 km 5 km (25:50) 5:10/km
RUN SPLIT 6: 28 km 5 km (27:34) 5:30/km
RUN SPLIT 7: 32 km 4 km (25:18) 6:19/km
RUN SPLIT 8: 37 km 5 km (25:51) 5:10/km
RUN SPLIT 9: 42.2 km 5.2 km (27:06) 5:12/km
TOTAL RUN 42.2 km (3:51:24) 5:29/km Overal pos 198 AG pos 2

Saturday Apr 21, 2012 #

7 AM

Cycling 20:00 [3]

Out from the accomodation on Main Rd for a quick spin. To check the legs and the bike are working. And they were

Run 15:00 [3] 2.86 km (5:15 / km)
shoes: Asics 1160

And a short run

Swim 10:00 [3] 0.5 km (20:00 / km)

And a short swim. Joined the organised sea swim. Out the the first bouy, across to the last, and back. First time in the wetsuit since 70.3.

Friday Apr 20, 2012 #

(rest day)

Travelling down to PE

Thursday Apr 19, 2012 #

6 AM

Run 16:00 [3] 3.2 km (5:00 / km)

Little run. HR is picking up nicely.

Wednesday Apr 18, 2012 #

6 PM

Swim 20:00 [3] 0.75 km (26:40 / km)

warmup, 2 x 150m getting progressively faster, cool down

Spinning 25:00 [3]

10 min warmup, 5 x 30 sec on 90 sec off.
Cycling legs are feeling good :)

Tuesday Apr 17, 2012 #

5 PM

Run 27:00 [3] 5.0 km (5:24 / km)
ahr:141 max:169 shoes: Asics 1160

5k cruise with Magi

Monday Apr 16, 2012 #

(rest day)

Sunday Apr 15, 2012 #

8 AM

Run 1:05:00 [3] 12.0 km (5:25 / km)

Met Lisa and did a cruise around Morninghill
3 PM

Paddle 50:00 [3] 8.0 km (6:15 / km)

Afternoon paddle in the Sabre.

Saturday Apr 14, 2012 #

6 AM

Cycling 3:15:00 [3] 81.0 km (24.9 kph)

Out into the Cradle with Richard, Rika, Jane and Tony. Nice and easy.

Friday Apr 13, 2012 #

6 PM

Run 22:00 [3] 4.19 km (5:15 / km)
shoes: Asics 1160

Short run with some pick ups. Calves a bit tired from Wednesday

Swim 30:00 [3] 1.0 km (30:00 / km)

Warmup, 3 x 300m

Thursday Apr 12, 2012 #

6 PM

Swim 40:00 [3] 1.3 km (30:46 / km)

Easy swim: warmup, 200 kick, 200 drills, 300 paddles, 300 swim.

Spinning 22:00 [3]

And an easy spin. warmup, 5 pickups, easy for a bit, done

Wednesday Apr 11, 2012 #

5 AM

Swim 1:00:00 [3] 2.4 km (25:00 / km)

warmup, 2 x 200, 2 x 150, 2 x 100, 2 x 50, 100 easy. And repeat. 1st set with paddles, 2nd swim. Leaving on 2:00/100m. Coming in on 1:40-1:45 with paddles and about 1:50 without. Felt a little rusty, which isn't good now!
6 PM

Run (Metrogaine Melville) 1:33:30 [3] 16.2 km (5:46 / km)

Made a last minute team with Jeremy. He had the map, I had the questions. We had a good route and got 1380 points. Just 10 behind Mike and Garry. But a lot behind Brian and Neal. They were flying! Well done.
Also just 50 ahead of Tony and Nico, so I suspect their route was really good!
Its a fun way to run for 90 min! Thanks for driving Jeremy.

Tuesday Apr 10, 2012 #

5 AM

Cycling 1:55:00 [3] 47.0 km (24.5 kph)

Morning ride with Richard. The group caught us on Oxford and we stuck without much trouble. A bit cold out...
5 PM

Run 42:00 [3] 7.65 km (5:29 / km)
shoes: Asics 1160

Reverse Monte loop with Magi. Feet are tired from all the forest running

Wednesday Apr 4, 2012 #

5 PM

Swim 1:10:00 [3] 3.4 km (20:35 / km)

warmup, 10 x 300m alternating paddles and swim. Did about 6 of them coming in on 5:00 and leaving 5:20, but that intensity wasn't really sustainable. Just got through the last few. Good long swim

Tuesday Apr 3, 2012 #

6 AM

Paddle 44:00 [3] 8.1 km (5:26 / km)

Paddle with Brian. Tights and buff came out. Brrrr...
5 PM

Run 41:22 [3] 7.3 km (5:40 / km)

Dairy loop with Magi

Monday Apr 2, 2012 #

(rest day)

Here starts my taper.

Sunday Apr 1, 2012 #

9 AM

Orienteering 20:31 [3] 4.0 km (5:08 / km)
ahr:155 max:166

My 1st SC of the year. TUT map with some corrections.
Ok run. Not reading terribly well (out of practice!) and not running terribly fast. 30 sec mistake at #12 which was partly dodgy map but most me not coping very well with the lack of detail. Only got the HR to 166 despite trying to run as fast as possible!
Got smashed my Mike on almost every leg. 2 min back. Nice running!

Run warm up/down 10:00 [3] 1.0 km (10:00 / km)

5 PM

Run 2:11:00 [3] 23.8 km (5:30 / km)
ahr:129 max:143

Derby Road, Primrose, Fishers Hill, Edenvale, Saheti, Bedford centre and home. Last long run me thinks.

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