Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m	load
Run	13	13:23:33	86.08	(9:20)	138.53	(5:48)	1189	312.5
MTB-O	2	6:11:59	52.27	(7:07)	84.12	(4:25)	1103	21.0
Foot Rogaine	1	6:04:03	27.83	(13:05)	44.79	(8:08)	926	109.2
Hiking	2	5:55:00	11.99	(29:36)	19.3	(18:24)	2447	35.5
Spinning	4	3:52:40						76.3
Orienteering	1	55:21	4.43	(12:29)	7.14	(7:45)	605	33.2
Total	23	36:22:36	182.61		293.88		6270	587.7
[1-5]	22	30:50:57

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Wednesday Sep 30, 2015 #

5 AM

Run 1:25:29 [3] 14.47 km (5:55 / km)
shoes: Nike Vomero 7 #2

Benmore route. Joined by Richard, Ryno and Andrew.

Tuesday Sep 29, 2015 #

7 PM

Spinning 53:17
ahr:142 max:189

1, 2, 3, 4, 5, 4, 3, 2, 1 minutes hard with 1 min rest between each.

Friday Sep 25, 2015 #

7 AM

Hiking 2:45:00 [1] 8.3 km (19:53 / km) +1414m 10:44 / km
shoes: Salomon Wings Flight

Day 2 - Centenary Hut to Injasuti cave via Corner Pass. Lots of slow climbing today. Corner pass was a good one - steep with great views. Baboons appeared to be dropping rocks from above. Not fun, but we were all ok. The cave did not disappoint. Slept at 3300m.

Thursday Sep 24, 2015 #

11 AM

Hiking 3:10:00 [1] 11.0 km (17:16 / km) +1033m 11:45 / km
shoes: Salomon Wings Flight

4 day Drakensburg Hike. From Injasuti, up Corner Pass, and down Leslie. Finally joined the 'berg-meister for a hike and he didn't disappoint.

Day 1 - Injasuti to Centenary hut. Nice climb up to the hut. Got the glutes working. Convinced Steph to come by saying that it wouldn't affect her knees. That meant I carried a lot of stuff :)

Distance and time is per Stijn. My Fenix appears to be hopeless at this.

Wednesday Sep 23, 2015 #

6 AM

Run tempo 34:57 8.08 km (4:20 / km) +130m 4:00 / km
ahr:170 max:211 shoes: Mizuno Wave Sayanora 1

Hard TT, but not a great time. Started quite well, but seemed to fade. Attila's heart wasn't in it either, so I could put a couple of seconds down to his dawdling.

Monday Sep 21, 2015 #

6 AM

Spinning 45:00 [3]

10 x 2 min on, 1 min off

Sunday Sep 20, 2015 #

9 AM

MTB-O 1:09:51 [3] 25.0 km (2:48 / km)

van Gaalens MTB-O. Nice variation on the previous years - trickier start and good butterfly.
Got lost on the way to #2. Rode past a control I thought was #3, then got to actual #3 completely disorientated. Almost set off down the wrong road but Nathan came from #2 and punched #3, so I could go to where he came from.
The muddy track caught me, doing the eastern butterfly first - lost a bit of time.
Enjoyed it!
About 3 min behind Nic.

Saturday Sep 19, 2015 #

6 AM

Run 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Vomero 7 #2

Most of the City Trail run before having to cut short to get to our marshalling spot.

Friday Sep 18, 2015 #

5 AM

Run 1:46:28 18.8 km (5:40 / km) +409m 5:07 / km
shoes: Nike Pegasus 29 #2

Normal Friday run, and then some. Ran Cherry back to gym and then home again. HR data is my watch picking up Steph's dodgy readings...

Thursday Sep 17, 2015 #

5 AM

Run 1:08:02 [3] 10.51 km (6:28 / km)
shoes: Mizuno Wave Sayanora 1

12 x 600m at 2:20 with 1:25 rest

Wednesday Sep 16, 2015 #

6 AM

Run 1:03:36 [2] 10.73 km (5:56 / km)
shoes: Nike Pegasus 29 #2

Dog run with a few stops.

Tuesday Sep 15, 2015 #

6 AM

Run tempo 34:30 [5] 8.1 km (4:16 / km) +141m 3:55 / km
shoes: Nike Vomero 7 #2

Not as quick as I would have liked for the amount of effort

Sunday Sep 13, 2015 #

8 AM

Orienteering race (Kloofendal) 55:21 [4] 7.14 km (7:45 / km) +605m 5:27 / km
shoes: Inov8 x-talon

First starter on Brown. Didn't think to follow the tape to the start control. Ran into a fence near the parking before I actually looked at the map properly.
Route to #11 wasn't great.
Stuffed up my plan to #18
Enjoyed it a lot and didn't get stuck in too much green.

4 PM

Run 1:12:52 9.98 km (7:18 / km) +237m 6:31 / km
ahr:131 max:222 shoes: Nike Vomero 7 #2

Wanted to get some extra distance, so took Leia to the Salomon City Trail test run. Nice course around Wits.

Brown - 5.5 km - Splits

Saturday Sep 12, 2015 #

7 AM

Spinning 1:29:23 [3]
ahr:128 max:152

Friday Sep 11, 2015 #

5 AM

Run 1:04:11 [3] 11.15 km (5:45 / km)
shoes: Nike Vomero 7 #2

Thursday Sep 10, 2015 #

5 AM

Run intervals 1:00:54 [4] 10.0 km (6:05 / km) +56m 5:55 / km
shoes: Mizuno Wave Sayanora 1

16 x 400m at 1:33 with 45s rest

Wednesday Sep 9, 2015 #

6 AM

Run 57:17 [2] 9.91 km (5:47 / km) +158m 5:21 / km
shoes: Nike Vomero 7 #2

Easy dog run

Tuesday Sep 8, 2015 #

7 PM

Spinning 45:00 [3]

First spin on our bikes at home. 10 x 2 min on, 1 min off

Sunday Sep 6, 2015 #

7 AM

MTB-O 5:02:08 [0] 59.12 km (5:07 / km) +1103m 4:40 / km

Bike Rogaine with Steph. Great progress from Steph compared to last year. We used all the time, didn't stop for any sit downs, and didn't have too many technical riding issues. We cruised around the first part with Vicky and Michele, and then started skipping the low pointers to cover more ground into the north. Paid off because we beat them by 100 points. 4th overall, which is pretty good!
1055 points compared to 1250 points from Cobus and Janneke.

Saturday Sep 5, 2015 #

9 AM

Foot Rogaine 6:04:03 [3] 44.79 km (8:08 / km) +926m 7:22 / km
shoes: Salomon Wings Flight

Rogaine with Steph. Decent route. Should have skipped 1 or 2 20 pointers that were hard to get to. Got a bit ambitious at the end and went for the 50 pointer in the south east. Lost 25 points for being 5 min late, but probably worth it. Steph wasn't feeling her best, so we had a steady pace most of the way.
1055 points compared to about 1250 of Cobus and Janneke. 2nd mixed. Not quite sure of overall placing.

Thursday Sep 3, 2015 #

5 AM

Run intervals 59:06 [3] 9.86 km (6:00 / km) +58m 5:49 / km
shoes: Mizuno Wave Sayanora 1

Intervals - 16 x 400m at 1:35 with 45s recovery. Joined by Nathan. Steph and the dogs too.

Wednesday Sep 2, 2015 #

6 AM

Run 56:11 [2] 9.95 km (5:39 / km)
shoes: Nike Vomero 7 #2

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