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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jan 31, 2007:

activity # timemileskm+mload
  Run9 5:44:45 36.35(9:29) 58.5(5:54) 959106.5
  Cycling2 3:00:49 29.4(9.8/h) 47.32(15.7/h) 82336.2
  Squash1 1:20:0016.0
  Orienteering2 1:11:10 6.43(11:04) 10.35(6:53) 30821 /22c95%50.1
  Total14 11:16:44 72.18 116.17 209021 /22c95%208.8
averages - sleep:6 rhr:51

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Wednesday Jan 31, 2007 #

Run (Bedfordview TT) 35:44 [4] 8.0 km (4:28 / km) +136m 4:07 / km
ahr:170 max:193 shoes: Asics Gel Orient

Took the correct route this time. Had to run hard at the beginning to stay with the guys who knew the route. I slowed over the second half because of some stitches and discomfort. But not bad for AHR of 170 - with better fitness could improve I think.
Strange that there were only 3 people doing the 8km - thought these things were much bigger.
Sugar 4.7 afterwards, injected 2 units before supper.

Tuesday Jan 30, 2007 #

Run (Primrose) 50:10 [2] 8.0 km (6:16 / km) +179m 5:38 / km
ahr:148 max:173 slept:7.0 shoes: Asics Gel Orient

Not a quick run. Started out very stiff from the squash and then had low blood sugar about halfway and had to walk and munch on Super C's
Sugar was 4.7 before breakfast, injected 2 units (only!)
Ate 5 Super C's
4.5 after run and still feeling a bit low. Ate 2 wheatbix things

Monday Jan 29, 2007 #

Squash 1:20:00 [2]

Singles and 2 vs 1 with Chris and Dan

Sunday Jan 28, 2007 #

Orienteering race (St Stithians) 21:10 [5] **** 3.3 km (6:25 / km) +80m 5:43 / km
ahr:183 max:193 spiked:21/22c slept:5.0 shoes: Saloman SpeedCross

A fun course on another sprint map. There was lots of thinking and planning ahead to be done. We weaved through school buildings on 2 occassions.
Not a great result, in about 7th, almost 3 min behind Dylan, but running didn't go too badly, although theres plenty room for more speed. Looking forward to Belfast.
I navigated pretty well, not making any silly mistakes, even catching the inside fence corners. On #16 I buggered around for 20 sec with the wrong code at the right control - I was using Lisa's armband for my control description. Then I lost about a minute on 17, where I ran straight past it, to the next fence.

Friday Jan 26, 2007 #

Run (Park - Rhett's house) 17:20 [4] 3.6 km (4:49 / km) +67m 4:24 / km
ahr:160 max:188 rhr:48 shoes: Asics Gel Orient

Fast run. Felt good to test the lungs a bit

Thursday Jan 25, 2007 #

Run (Primrose) 46:11 [3] 8.0 km (5:46 / km) +117m 5:23 / km
ahr:153 max:169 shoes: Asics Gel Orient

Ran with my polar today. Got some consistent HR readings for a change. Its a sixth of the price but reads HR much better than the Garmin.
Brought a Salomon Raid Revo 15L back pack from the factory shop for R300. Normally you won't get a no-name hydration pack for that price. Its a small shop, but its got some good prices.

Wednesday Jan 24, 2007 #

Run (Bedfordview TT) 13:57 [2] 2.0 km (6:59 / km) +57m 6:06 / km
ahr:142 max:160 shoes: Asics Gel Orient

Ran the 1st 2km's with Sarah.

Run (Bedfordview TT) 28:57 [4] 6.0 km (4:50 / km) +103m 4:27 / km
ahr:172 shoes: Asics Gel Orient

Last 6 km on my own. Hopefully we can do this regularly. They also run at 5:25 every morning

Tuesday Jan 23, 2007 #

Run (To gym and back) 58:36 [3] 9.86 km (5:57 / km)
ahr:160 rhr:53 shoes: Asics Gel Orient

Lightish run. Pretty hot out...
My garmin HR belt is playing silly buggers again. Don't know how accurate my average is. The graph shows regular peaks to 220, which usually only happens at the beginning.
Sugar at 6.5 after run, which is good

Monday Jan 22, 2007 #

Run (Highland - Orion) 29:09 [1] 3.8 km (7:40 / km) +133m 6:32 / km
ahr:137 max:161 shoes: Asics Gel Orient

Run with Sarah.
I think I will be dropping my long acting insulin dose tonight. When I exercise 10 units is making me go low between meals. Might try 8 units tonight

Sunday Jan 21, 2007 #

Cycling 1:59:32 [2] 27.84 km (14.0 kph) +543m
ahr:153 max:181 shoes: Olympic MTB shoes

Rode with Lewton and Daniel to the paths next to Linksfield road. It was fun to do some proper mountain biking. It was Lewton's first off road ride and he was amazed how tiring it is.
Fitted my new tires. Maxxis Crossmarks. Thought I could feel the difference in braking performance the most.
Sugars were 6 @ breakfast, injected 3 units and 5.9 after the ride. Had an oat energy bar and a few sips of energade on the ride.

Friday Jan 19, 2007 #

Run (Caltex route) 36:51 [2] 5.98 km (6:10 / km) +167m 5:24 / km
ahr:157 rhr:52 shoes: Asics Gel Orient

1st run after not feeling very good this week. Took it very easy, saw Vincent and Rhett on the route and had some bad traffic. It definately feels like my fitness has taken a big step down

Tuesday Jan 16, 2007 #


I think I've got what Sarah had on the weekend - dull headache, energyless and upset stomach. Slept alot today. Sugars seem ok though

Sunday Jan 14, 2007 #

Orienteering race (Groenkloof CC - Green) 50:00 [4] *** 7.05 km (7:06 / km) +228m 6:06 / km
ahr:179 max:197 shoes: Saloman XA Pro 3D #2

Did the Green course with the intention of not going very hard.
Glucose was 8.1 before and 4.1 after, with 5 units of insulin with breakfast and half a banana before the run.
So no problems at all. I felt fine, not in wonderful shape though. As can be seen by the AHR I ran quite hard.
There was lots of path running. We shared the 1st 7 controls with the Brown so I can compare up to then.
Technically I felt pretty good, with some small problems within 20 meters of the control.
Mats Haldin won the Brown course in a very impressive time. The Fins are training in Belfast and came along to make us all look stupid

Saturday Jan 13, 2007 #

Cycling 1:01:17 [2] 19.48 km (19.1 kph) +280m
ahr:140 max:166 shoes: Olympic MTB shoes

Rode to my Grandmothers house. Had a long break there. She made me some biscuits with Fructose!
Glucose: 7.7 @ 0734, injected 7 units
5.8 @ 1314, 4 units
Good numbers. Felt low at Gran's house and had Coke light, 2 biscuits and some peanuts. Seemed to do the trick for the ride home.

Friday Jan 12, 2007 #

Run (Wichwood) 27:50 [1] 3.26 km (8:32 / km)
shoes: Asics Gel Orient

Run/walk with Sarah. Felt fine, felt like I haven't run for 2 weeks. HR belt didn't work properly
Glucose 10.0 @ lunch, 6 units
4.1 @ 1600, had milo, biscuit and plum
run @ 1700
9.7 @ 1830, 7 units

Thursday Jan 11, 2007 #


It seems to be under control - sugars are down, but I'm having some ups and downs. Had a hypo yesterday evening and I'm generally feeling hungry.
Saw the Doc again and chatted about everything. He explained how exercise is going to fit into this. I can't wait to get moving again. Maybe tomorrow, if I'm in control of my sugar, I'll go for a walk/jog

Wednesday Jan 10, 2007 #


I appear to have Diabetes. Thats a shock. I was peeing every half hour for the past few days and had an incredible thirst. When I got home dad gave my a blood glucose test. Last night was high but not that bad. Fasted this morning was very high.
So off to the diabetes doctors. They tested some things and within an hour I was picking a meter and injecting my first insulin. My dad is diabetic so at least i know my life isn't over. But it was strange watching him do it for 18 year and then having to do it too myself quite unexpectedly. Its still sinking in, but at least I know mostly what it involves.

The good news is the doc thinks I'll gain control of the glucose by tomorrow and I should be on for orienteering on Sunday. I think I'll take it easy!

I've lost about 4 kgs in 2 weeks!

Tuesday Jan 9, 2007 #


Back from Cedarberg. It was quite an experience. 2 days in a bus to get there, 10 days of the 'adventure' and, 2 days back.
I didn't find it very strenuous. Our route turned out to be an easy one. The rest of my group had some problems though, with ankles and inexperience.
It was definately worth while and the cedarberg is very pretty. And I got to do many new things like Waterskiing and Archery and clay pidgeon shooting

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