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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Mar 31, 2007:

activity # timemileskm+mload
  Track7 6:50:00 14.69 23.64189.0
  Adventure Racing2 6:22:00 43.5(8:47) 70.0(5:27)87.6
  Run7 3:39:52 27.69(7:56) 44.56(4:56) 60984.6
  Orienteering4 2:36:49 12.37(12:41) 19.9(7:53) 40027 /33c81%95.6
  Stationary Bike1 30:006.0
  Total21 19:58:41 98.24 158.1 100927 /33c81%462.8
averages - sleep:7.6 rhr:42

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Friday Mar 30, 2007 #

Run (Caltex route) 31:26 [3] 5.95 km (5:17 / km) +131m 4:46 / km
ahr:152 max:166 slept:8.5 shoes: Asics Gel Orient

Bad traffic.
Off to Knysna for a weeks holiday!

Thursday Mar 29, 2007 #

Track 50:00 [4] 4.0 km (12:30 / km)
shoes: Asics Gel Orient

Warm up, 3 * technique runs
5 * strides
4 min break between each of the following
300m : 50.1
400m : 1:12.3
500m : 1:37.1
600m : 1:57.2
500m : 1:37.3
400m : 1:14.1
300m : 49.2

Wednesday Mar 28, 2007 #

Run (Bedfordview TT) 34:22 [4] 8.0 km (4:18 / km)
slept:8.0 shoes: Asics Gel Orient

Monday Mar 26, 2007 #

Track 55:00 [4] 4.6 km (11:57 / km)
rhr:42 slept:9.0 shoes: Asics Gel Orient

2 laps warm up
3 technique runs, 5 strides
5 * 600m with 5min recovery: 1st untimed, 2:01, 1:57, 1:55, 155
1 lap warm down

Sunday Mar 25, 2007 #

Orienteering race (Pelindaba: Brown) 1:18:16 [4] *** 10.0 km (7:50 / km) +240m 6:59 / km
ahr:173 max:195 spiked:15/20c slept:7.0 shoes: Saloman XA Pro 3D #2

Tough Race. Physically I was pretty strong, feeling able to run over some really rough stuff (maybe getting stonger?) and hit a good pace along paths.
Technically, started badly, losing about 1m30s over 1st 3 controls. Duffed 7 stupidly, 'cause I was actually at my attack point but didn't realise it and changed my approach. Rest went well. Had to bounce off the road on #16.
Good result: 1st, beating Garry by 9 min. 1st brown course win! Woohooo! (no Nicholas though)

Saturday Mar 24, 2007 #

Adventure Racing race (Holistix 35km) 1:52:00 [3] 35.0 km (3:12 / km)
slept:7.0 shoes: Olympic MTB shoes

Short and high speed AR around Northern Farm. A great area with some quick mountainbiking. Its R12 for a day pass.
Partnered Dan, and he was pretty strong. We were in 2nd until both his calves cramped and we had to stop for about 3 min (within sight of the finish), when Jeremy passed us. It was won by 2 quick guys, younger than us, about 10 min ahead.
A fun race, pity it wasn't better supported - 3 local AR's in 3 weeks unfortunately.

Thursday Mar 22, 2007 #

Track 50:00 [3] 3.6 km (13:53 / km)
ahr:145 slept:8.0 shoes: Asics Gel Orient

2 Warm up laps
4 technique runs, 5 strides
5 laps of slow jogging, running quickly between whistle blows
2 laps of slow corners, strides on the straights
warm down lap

Wednesday Mar 21, 2007 #

Run (Bedfordview TT) 35:47 [4] 8.0 km (4:28 / km) +117m 4:10 / km
ahr:169 max:183 slept:5.0 shoes: Asics Gel Orient

Solid run. Slowed over km's 6 and 7 with a stitch. I think the legs are getting ahead of the lungs at the moment.
Not bad considering the late night

Monday Mar 19, 2007 #

Track 55:00 [4]
rhr:42 shoes: Asics Gel Orient

Cooler temperatures today.
Session consisted of:
technical runs,
5 x strides
5 x 200m
8 x run up embankment
My upper legs muscles were very stiff after 3 200m's. Hard session

Sunday Mar 18, 2007 #

Orienteering race (Wilds Short Course) 24:42 [5] 2.4 km (10:17 / km) +160m 7:43 / km
ahr:178 max:190 rhr:41 shoes: Saloman SpeedCross

A nice event in a really picturesque park in the middle of johannesburg. Map made by Dave Peel in 5 hours!
I had an ok race. Didn't feel fast and my control flow felt bad. Was thoroughly beaten by Dylan and Nicholas.
Made countless little mistakes and hesitations, maybe i'll write one of those control by control reports when the splits come out.

Saturday Mar 17, 2007 #

Adventure Racing race (Uge Scramble #1) 4:30:00 [2] 35.0 km (7:43 / km)
shoes: Olympic MTB shoes

Pretty gentle race in a WitsOC team. Dylan and I tried introducing a new person, and this was a tough 1 first up, especially with 2 strong partners. We skipped the kloofing loop, about an hours worth
It was an awesome course, and I would have loved to have raced it hard. Gary and Jeremy had a really good race and won.

Thursday Mar 15, 2007 #

Track 1:20:00 [3] 5.77 km (13:52 / km)
ahr:120 rhr:43 shoes: Asics Gel Orient

Wits track. Session: warm up, technical runs, strides, flat out 300m for comparasin later: 44.16s, 5 laps of quick straights slow bends, 5 step circuits.
The running is feeling good.

Wednesday Mar 14, 2007 #

Note

Decided to give the time trial a skip because I want to be sure I'm better. I think I'll be strong for tomorrow's track.

Tuesday Mar 13, 2007 #

Orienteering 40:00 [3] 4.5 km (8:53 / km)
(sick) shoes: Asics Gel Orient

Evening run at the AR Club meeting at Emmerentia. Pleasant evening

Monday Mar 12, 2007 #

Orienteering race (Schools league final) 13:51 [5] *** 3.0 km (4:37 / km)
ahr:180 max:196 spiked:12/13c rhr:43 (sick) shoes: Saloman XA Pro 3D #2

Helped out at the Schools league final, at Zoo Lake. Ran the course at the end. Dylan was 15 sec quicker. 1 control on the floor: lost about 5 sec. Also lost about 5 sec by not quite having the green area's figured out and running toward the bridge.

I've got a bit of a cold. Interesting to note that its about a week after my injection for my Diabetes trial. Sore throat middle of last week, progressed to running nose and bit of a head cold now. I also had a cold about 2 weeks after the last injection. It was reported that there was an increase in upper respiratory tract illnesses with the previous trial. Hmm...

Saturday Mar 10, 2007 #

Run (Caltex route) 31:03 [3] 5.97 km (5:12 / km) +114m 4:45 / km
ahr:155 max:172 shoes: Asics Gel Orient

Thursday Mar 8, 2007 #

Track 1:00:00 [4] 5.67 km (10:35 / km)
ahr:144 rhr:42 shoes: Asics Gel Orient

Track session consisting of: warmup, technical runs, strides, and a pyramid with 2 min recovery between each piece.
100m - 15.5s
200m - 32.7
300m - 54.3
400m - 1:17.2
500m 1:42.5
400m - 1:28.7
300m - 1:02.3
200m - 35.2
100m 12.4
Tough session

Wednesday Mar 7, 2007 #

Run (Bedfordview TT) 15:53 [4] 4.0 km (3:58 / km) +36m 3:48 / km
ahr:170 max:191 slept:8.0 shoes: Asics Gel Orient

Decided against the 8km cause I had a bit of a sore throat in the morning and the legs were very creaky.
I had a good run, in cool conditions for a change. My gps struggled a bit in the ensuing thunderstorm.

Tuesday Mar 6, 2007 #

Run (Park - Rhett's house) 19:47 [2] 3.63 km (5:27 / km) +68m 4:59 / km
ahr:146 max:158 shoes: Asics Gel Orient

Gentle run. Tried to run with what we did yesterday in mind - its hard to run at a more relaxed pace.
My hamstrings are stiff.

Monday Mar 5, 2007 #

Track 1:00:00 [3]
shoes: Asics Gel Orient

I joined Nic and Liz for a track session on the wits athletics track. I had some proper running coaching which was pretty cool. We did lots of short running exercises, strides and then 5 x 200m. Feels funny running 'properly'

Sunday Mar 4, 2007 #

Note

Jeppe Rowed to 3rd in the 8 at SA Champs - good result. All 8 boats within 4 sec. With that sort of margin, the boat could make the difference. St Andrews, who won, have an Italian Fillippe, whereas we've got a 6 year old local boat

Saturday Mar 3, 2007 #

Run 51:34 [2] 9.01 km (5:43 / km) +143m 5:18 / km
ahr:146 shoes: Asics Gel Orient

Helping out at Kontiki. Went for a run around the suburbs of Springs.
Saw Daniel Bourne from orienteering about 1km from the camp. Apparently he's also helping out the scouts

Thursday Mar 1, 2007 #

Stationary Bike 30:00 [2]
ahr:113 max:133

A little stiff after yesterdays effort. 30 min easy today and a good stretch

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