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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Dec 31, 2006:

activity # timemileskm+mload
  Run9 4:17:58 28.33(9:06) 45.6(5:39) 77987.1
  Paddle2 1:50:00 6.21(17:42) 10.0(11:00)21.0
  Cycling1 1:07:53 12.44(11.0/h) 20.02(17.7/h) 38720.4
  Orienteering2 1:04:54 4.73(13:43) 7.61(8:32) 20845.4
  Total14 8:20:45 51.72(9:41) 83.23(6:01) 1374173.9
averages - sleep:9

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Tuesday Dec 26, 2006 #

Orienteering race (Sprint Cup Prologue) 24:13 [5] **** 2.6 km (9:19 / km) +104m 7:46 / km
ahr:175 max:208 shoes: Saloman SpeedCross

A shocking run. I wasn't ready for all the detail and the scale of the map - should have been, but it was very tricky. I made a big mistake on #6, where I should have made very sure about the direction I went in from 5. I messed up #7 trying to run to quickly and messing up the paths. After that I had some trouble with the scale and spotting smaller paths. I also made some bad route choices.
All in all, not a good run. 6 minutes behind Martin.

Orienteering race (Sprint Cup Final) 15:41 [5] **** 2.1 km (7:28 / km) +104m 5:59 / km
ahr:184 max:205 shoes: Saloman SpeedCross

I had a much better race. It was chasing starts, with me only 1 sec ahead of Dave Pilling. I went quickly and passed Pat at #5. Then I caught Kubus, Gary and Dylan at #8 - that was a suprise. Bundu Bashing to 9 didn't pay off as they got there a bit quicker than me. We were all together at 12, with a little loop left. I should have been reading ahead down the hill to 13. Was behind Dylan through 13, 14 and 15. I didn't have a clue where 16 was and hesitated. Dylan got the gap on Gary and I, and I somehow ended third in the Sprint.
I ended up 5th, with the 2nd quickest Final run. It was lots of fun, with a good map of a nice area.


Off to the Cedarberg for a 10 day hike. We won't be walking the whole time though! I should be back around the 9th of Jan. Seems like a long time

Sunday Dec 24, 2006 #

Run (Park - Rhett's house) 16:56 [4] 3.61 km (4:41 / km) +60m 4:20 / km
ahr:165 max:190 shoes: Asics Gel Orient

Friday Dec 22, 2006 #

Run (Wichwood) 23:58 [1] 3.27 km (7:20 / km) +47m 6:50 / km
ahr:124 max:149 shoes: Asics Gel Orient

Run with Sarah

Wednesday Dec 20, 2006 #

Run (Caltex route) 29:27 [4] 5.95 km (4:57 / km) +116m 4:31 / km
ahr:160 slept:8.5 shoes: Asics Gel Orient

After a long day at Cajees, so not a bad run. Since I've not been doing many long runs, I've been trying to up the intensity, to make the ones I do count.

Sunday Dec 17, 2006 #


Walk in the Magaliesburg with our backpacks.

Friday Dec 15, 2006 #

Run (Gym and back) 56:19 [2] 9.89 km (5:42 / km) +147m 5:18 / km
ahr:155 max:174 shoes: Asics Gel Orient

Finally made some money at the bike shop! Sold a Scott Genious MC20 full susser for R25 000. Yay!

Thursday Dec 14, 2006 #


A walk with the parents around the block.

Wednesday Dec 13, 2006 #

Paddle 50:00 [3] 5.0 km (10:00 / km)

Paddle in a double with Jeremy. Getting better, we were still pretty wobbly, but I learnt how the wing paddle thing works and tried to punch the imaginary coke bottle hanging in front of me.
I think the 20km AR paddle this weekend would have been a problem.

Tuesday Dec 12, 2006 #

Run (Park - Rhett's house) 29:18 [1] 3.6 km (8:08 / km) +72m 7:24 / km
ahr:116 max:135 shoes: Asics Gel Orient

Ran with Sarah. Very low intensity for me, but nice to get out after working for the whole day.
Apparently Gary M pulled something and isn't doing the 150km AR this weekend. Jeremy phoned me to fill in. They would have supplied all the equipment, like lights etc. Would have been awesome, but I'm already busy on Sunday with a walk to get ready for a hike in the Cedarburg and can't back out now. Oh well.

Monday Dec 11, 2006 #

Run (Nicol Rd) 21:58 [4] 4.41 km (4:59 / km) +83m 4:33 / km
ahr:152 max:171 shoes: Asics Gel Orient

Worked out today that Lance ran 4:20 splits for his 3 hour marathon. Not bad - probably easier when you have the VO2 max of a race horse

Sunday Dec 10, 2006 #

Run (Park - Rhett's house) 17:08 [4] 3.59 km (4:46 / km) +69m 4:21 / km
ahr:158 shoes: Asics Gel Orient

On my own.

Run (Wichwood) 24:05 [1] 3.27 km (7:22 / km) +52m 6:49 / km
ahr:136 max:155 shoes: Asics Gel Orient

Run with Sarah.
Polished my car today - some upperbody movement.

Thursday Dec 7, 2006 #

Cycling 1:07:53 [3] 20.02 km (17.7 kph) +387m
ahr:129 max:162

Morning ride with Lewton. Reverse route around Linksfield ridge. Found an interesting cobble stone road to the top of the ridge

Wednesday Dec 6, 2006 #

Paddle 1:00:00 [1] 5.0 km (12:00 / km)

My first paddle. Jeremy offered to bring his single down to Dabs and I had a go. Started without the seat and eventually managed a lap - got very numb legs and hip flexers. Did a lap with the seat in and then did 2 laps with Jeremy in his double.
Didn't tip but had plently of nervous moments. My technique is terrible - all arms, and when I try to 'swivel' the boat gets very wobbly.
Maybe some lessons would be a good idea

Tuesday Dec 5, 2006 #

Run (Park - Rhett's house) 17:20 [4] 3.6 km (4:49 / km) +65m 4:25 / km
ahr:160 max:181 slept:9.5 shoes: Asics Gel Orient

Sunday Dec 3, 2006 #

Orienteering race (Christmas Event) 25:00 [3] *** 2.91 km (8:35 / km)
shoes: Saloman XA Pro 3D #2

Christmas Event at Len Rutter. Paul just put circles on the map, without connecting lines or numbers and we had to work out the order from our control description.
Went with Sarah and it was fun. It went well, with a sneaky 1 catching almost everyone.
Sarah said shes never run that fast before. Maybe a brother pushing and pulling her along wasn't a bad thing. We shared navigation.
We left our presents at home, so we got no prizes!

Friday Dec 1, 2006 #

Run 21:29 [3] 4.41 km (4:52 / km) +68m 4:31 / km
shoes: Asics Gel Orient

Ran on my own. Took it easy along the promenade again. I'm impressed with my 4 runs on holiday - I managed to run off a few hangovers.

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