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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2012:

activity # timemileskm+mload
  Run10 8:36:58 58.62(8:49) 94.33(5:29)155.1
  Swim8 6:15:00 8.7(43:06) 14.0(26:47)112.5
  Trail Running1 5:43:44 23.61(14:33) 38.0(9:03)103.1
  Cycling4 5:10:00 68.97(13.3/h) 111.0(21.5/h)93.0
  Paddle5 4:07:25 23.92(10:21) 38.5(6:26)74.2
  Spinning4 3:25:0061.5
  Orienteering3 2:15:30 10.25(13:13) 16.5(8:13) 35040.7
  Triathlon1 1:05:5719.8
  Total30 36:39:34 194.08 312.33 350659.9

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Sunday Sep 30, 2012 #

8 AM

Triathlon (BSG Buffelspoort) 1:05:57 [3]

600m swim in 11:57 - didn't wear my wetsuit. Not fast.
20km bike in 31:50 - quite happy with that considering what feels like some average bike training. Wilhelm Steyn did 30:35. I got into a very nice group.
5km run in 20:30 - not flat, so not too bad. Piers passed me with 1km to go, even though I had a 5 min head start!
10th in AG and 26th non pro.
Fun race, but over so fast

Saturday Sep 29, 2012 #

6 AM

Run 1:25:00 [3] 16.0 km (5:19 / km)
ahr:149 max:160 shoes: Salomon CrossMax

Spruit run with Steph at a good speed. No ride because I had to get the dogs to the vet. And then some work!

Friday Sep 28, 2012 #

7 PM

Cycling 1:00:00 [3] 20.0 km (20.0 kph)

Maybe this counts for something? About 3 hours of cycling at Critical Mass. Very slow and lots of stop starting.

Thursday Sep 27, 2012 #

6 AM

Run 1:25:00 [3] 15.0 km (5:40 / km)
ahr:137 max:159 shoes: Asics 1160

Long easy run with Steph
7 PM

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

Late at work again, so no TT. Decent swim at least. Northcliff pool is short - 22m I think? Did 5 x 20 lengths, which is 400-440m.

Wednesday Sep 26, 2012 #

5 AM

Swim 30:00 [3] 1.3 km (23:05 / km)

Dam swim in Emmarentia in the wetsuit. Holding thumbs. Rob sends me the water analysis AFTER the swim. E Coli count at the inflow around 300 / 100ml, but under 50 at the dam wall. 300 is pushing it a bit. Holding thumbs!

Run 25:00 [3] 4.17 km (6:00 / km)
shoes: Asics 1160

Really easy run after the swim to try and loosen the calves. Found Alex Wagner and had a chat.
7 PM

Spinning 1:00:00 [3]
ahr:130 max:145

Stuck at work so missed the night race. On the spinning bike instead. Not as bad as I was expecting...

Tuesday Sep 25, 2012 #

6 AM

Paddle 40:00 [3] 6.0 km (6:40 / km)
shoes: K1 Sabre

In the Sabre for a change
6 PM

Spinning 45:00 [3]

5 x 1 min on, 1 min off.

Monday Sep 24, 2012 #

6 PM

Swim 45:00 [3] 1.7 km (26:28 / km)

warmup, 6 x 50, 3 x 100, 2 x 150, 2 x 200, cooldown.
Feeling stronger

Orienteering 21:00 [3] 3.0 km (7:00 / km)
ahr:170 max:190 shoes: VJ Twisters

Last leg of the SA Champs relay. Orienteering like an idiot most of the way. Lost 90 seconds on #12. Managed to nail everything after that and the others had a wobble near the end. Snuck in ahead of them for 2nd. Nice relay area and planning. Not too sure how all the forking worked out...

Sunday Sep 23, 2012 #

10 AM

Orienteering 1:12:30 [3] 8.5 km (8:32 / km) +350m 7:04 / km
ahr:159 max:175 shoes: VJ Twisters

SA Champs Long.
2 bad route choices and no speed. Running pretty poorly at the moment.

Saturday Sep 22, 2012 #

Orienteering 42:00 [3] 5.0 km (8:24 / km)
shoes: VJ Twisters

SA Champs Middle. Didn't feel like a great run and was surprised to only be 1:30 odd behind. Missed one good route across the vlei.

Friday Sep 21, 2012 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
ahr:140 max:156 shoes: Asics 1160

Easy run with Steph, Jacques and Thabo. No hills this week.

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

4 x 400m

Thursday Sep 20, 2012 #

5 PM

Paddle 1:02:00 [3] 10.0 km (6:12 / km)

Landed at 5am so not feeling too spritely today. But I did get away from work early and onto the water before timetrial. 5 laps warmup trying to keep up with Rob. And then 5 laps of TT. This way I don't get so demoralised being lapped twice :) Decent paddle. Still slow!

Tuesday Sep 18, 2012 #

Run 40:00 [3] 7.0 km (5:43 / km)
ahr:140 max:175 shoes: Asics 1160

Progression run on the treadmill. Starting at 10km/h up to 15km/h, increasing at 1km/h/km, if that makes sense :)
Ended on 15km/h @ 175 bpm

Monday Sep 17, 2012 #

Note
(rest day)

And off to Nigeria for a few days...

Sunday Sep 16, 2012 #

8 AM

Cycling 1:27:00 [3] 30.0 km (20.7 kph)
shoes: Epic Comp 29'er

Northern Farm MTB-O. Planned the courses, so no surprises. Wasn't feeling very quick! Brian and Nic confirmed the feeling

Run 25:00 [3] 4.17 km (6:00 / km)

Control collecting
4 PM

Paddle 40:00 [3] 6.5 km (6:09 / km)

Saturday Sep 15, 2012 #

6 AM

Run 50:00 [3] 9.0 km (5:33 / km)
shoes: Asics 1160

7 AM

Spinning 1:00:00 [3]

8 AM

Swim 30:00 [3] 1.3 km (23:05 / km)

Friday Sep 14, 2012 #

6 AM

Run 1:29:00 [3] 16.0 km (5:34 / km)
ahr:144 max:180 shoes: Asics 1160

11km Friday route and then 5 times up Bryan Rd. Felt pretty good doing it, but legs are grumpy now
6 PM

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

Thursday Sep 13, 2012 #

5 AM

Run 22:00 [3] 4.0 km (5:30 / km)
ahr:137 max:155

Quick jog on the treadmill

Swim 45:00 [3] 1.7 km (26:28 / km)

warmup, 6 x 50, 3 x 100, 2 x 150, 2 x 200, all on 1:00/100m. Cool down.
5 PM

Paddle 1:05:25 [3] 10.0 km (6:33 / km)

Possibly the world's slowest ever time trial. I was fighting it out with the 80 year old at the back, and even he took me on lap 5. I think a combination of zero paddling fitness and a surfski, which seemed to be quite slow. Got to start somewhere :)

Wednesday Sep 12, 2012 #

6 AM

Note

And didn't managed to get up for the planned paddle :(
6 PM

Cycling 1:10:00 [3] 20.0 km (17.1 kph)
shoes: Epic Comp 29'er

Night race: 2 laps warmup, did about half an hour and started feeling low. Stopped to test and was as 3.5. Munched a bit and carried on. Generally not so intense tonight. Just 13 laps compared to the usual 15.

Tuesday Sep 11, 2012 #

5 AM

Cycling 1:33:00 [3] 41.0 km (26.5 kph)

Early start with Rob from the digs. Did the morning loop in reverse until we found Richard. Then road the loop to Sandton Drive, William Nicol, home via Republic. Serious pace up Wicklow and Jan Smuts... welcome back to road cycling!
6 PM

Run (Old Parks TT) 35:58 [3] 8.0 km (4:30 / km)
shoes: Asics 1160

Managed a decent run. Kept it at a threshold pace. Good marker.
Did the first 4km with Rob and Stu, who turned off. Through 4km in 17:30, so about a minute slower on the second half.

Monday Sep 10, 2012 #

Note

Training starts for the Anaconda Multisport Race in Australia on the 4th of November!
5 PM

Swim 45:00 [3] 1.6 km (28:07 / km)

5 x 200 and 10 x 50 with paddles. Join the Morningside squad for half a class

Spinning 40:00 [3]
ahr:147 max:165

Warmup, 10 x 1 min on, 1 min off. Hard. HR still elavated, getting to 165 and dropping to about 140-145

Sunday Sep 9, 2012 #

5 PM

Paddle 40:00 [3] 6.0 km (6:40 / km)

Getting going in the surfski. Nice and stable

Saturday Sep 8, 2012 #

6 AM

Trail Running 5:43:44 [3] 38.0 km (9:03 / km)
ahr:147 max:180 shoes: Salomon Wings 3

Montauxsources Trail Challenge. Shortened to 38km by cutting out the part above Sentinel Car Park. Too much ice and snow to be safe. Pity, because that was the best bit. But in my condition I didn't mind too much.
Felt awful for an hour and tried to manage myself. Improved after that, but we took it very easy. Managed to keep up with Steph and finished together.
Rob did 4h59.
At least I'm on the list for next year

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