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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jul 31, 2007:

activity # timemileskm+mload
  Orienteering6 6:37:57 27.79(14:19) 44.72(8:54) 234211.9
  Cycling2 2:43:47 28.2(10.3/h) 45.39(16.6/h)49.1
  Run3 1:54:26 11.71(9:46) 18.85(6:04) 20034.3
  Squash1 1:00:0018.0
  Track1 30:006.0
  Stationary Bike1 30:003.0
  Total13 13:16:10 67.7 108.96 434322.3
averages - sleep:7.7

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Tuesday Jul 31, 2007 #

Run 31:17 [3] 5.99 km (5:13 / km) +130m 4:43 / km
ahr:144 max:166 slept:8.0 shoes: Asics Gel 1120

Cruised around and felt good. Was sucking gas a bit at the end with the 1st exercise at high altitude.

Monday Jul 30, 2007 #

Squash 1:00:00 [3]

Played with Dan and Chris. Haven't played in ages and took it very easy because I know what it can do to joints and groin muscles.
Squash is always fun

Sunday Jul 29, 2007 #


I felt like I could orienteer (to some extent) by the end of the week.

My percentage of the winners time improved, except for the last day.

I feel like I have learned a lot, but I'm scared that next time I'm faced with different terrain, different maps, I'll do exactly the same. I'll have to think about that...

Friday Jul 27, 2007 #

Orienteering race (O-Ringen Day 5) 1:10:54 [4] *** 7.4 km (9:35 / km)
shoes: Jalas Champion

Made the chasing start - 4 min behind Dylan and 15 sec ahead of the next guy.
Finally this terrain should have really suited me, because this is what I'd had some success on at the training camp. I started fairly well, although my safe route choice to #1 meant the next guy punched just before me. I was solid, and a bit lucky, up to #6. I saw that I was actually ahead of Dylan for a bit but he got to #6 before me. The large open area didn't make any sense to me.
Then I proceeded to undo all the good work I'd done. I skrewed up #7 a bit, getting a bit overexcited at catching people. Then I really stuffed up #8 - many minutes gone there.
Then we had a very long leg 10-11 and a few fast controls which I did very slowly. My fine nav was crap.

And both my shoelaces came undone, which cost a minute or so. Must have been the running through the grass. They were fine the other days.?

So a pretty disapointing result for this course.
19.53 behind winner. 39% longer

Thursday Jul 26, 2007 #

Orienteering race (O-Ringen Day 4) 1:06:10 [4] *** 9.2 km (7:12 / km)
shoes: Jalas Champion

I wasn't expecting this terrain to be as fast. It was very different to the previous 3 days. The beginning was flat and fast and the end was very steep and tricky.

I had my best performance of the 5 days. I started quite slowly, making very sure of things. Despite this I made 1-2 min mistakes on 2 and 6. I should have been making much faster decisions because the area wasn't that tricky in the beginning. The second part of the course was glacial I suppose - very steep and detailed. I made very sure of all my actions and it paid off. The only time I lost was not spotting a marsh crossing point. I enjoyed this part a lot.

Finished 9.15 behind winner. 16% more than the winner

Wednesday Jul 25, 2007 #

Orienteering race (O-Ringen Day 3) 38:18 [4] *** 3.8 km (10:05 / km)
shoes: Jalas Champion

Middle Distance on a 1:10 000 map.
I was hoping to be much more in touch with the map, because of the scale. I had battled to read the 1:15000 maps and pick up all the detail. And we spend the last 2 weeks training only on 1:10000.

I had no big mistakes, which made a change from the previous 2 days. #1 could be a mistake as it didn't go at all according to plan and I slowed right down. Looking at the splits, I was painfully slow for all the controls. I couldn't seem to go very fast in that type of terrain.

Got thoroughly beaten. Winner took about 26min. I was 44% longer

Tuesday Jul 24, 2007 #

Orienteering race (O-Ringen Day 2) 1:29:42 [3] 8.5 km (10:33 / km)
shoes: Jalas Champion

I was pretty despondent after this one. My focus was poor and I didn't enjoy the map or terrain much. This is probably because I'm not used to it and struggled.

I wasn't that slow on most of the legs. The problem was that I had some very costly mistakes. #9 cost me about 7 min and #11 was about 4min. My macro orienteering was ok, but in the circles I really struggled. Contour features weren't very obvious I wasn't adapting to the maps very well. It improved over the next few days.

I think I had high blood sugar out there, which my have affected my concentration and intensity. I think the long walks to the start affected my usual routine. I have to eat quite a lot before I run, or else I go low. With the walks to the start I was eating over an hour before the run. Suppose it should have been lower GI food then...
I started testing my sugar before I left for the start on the next 3 days.

Winner 58.24. I was 53% longer

Monday Jul 23, 2007 #

Orienteering race (O-Ringen Day 1) 1:21:05 [4] *** 7.0 km (11:35 / km)
shoes: Saloman SpeedCross

The rain...
It was quite an experience for the South Africans. I have never imagined such a mud bath. And we still had 2 more events at the same start/finish area. I enjoyed what I thought was the ridiculousness of the situation, but it became more normal through the week.

I couldn't really run at the intensity I wanted. Unfortunately, for the 1st 3 days, I was pretty fresh at the end of each course, because I couldn't run at any sort of speed for long.

I had about 4 really big stuff around controls. The rest of the controls would probably count as mistakes normally, because I was so slow or I spent so long trying to figure the map out or I took such a safe route choice.

I was pretty pissed off about how badly I had orienteered, compared to the way I was going the previous week.

Winner 52.28. I was 54% longer

Friday Jul 20, 2007 #


The week of the training camp. For now its just a note, but we did a lot.

I think we did:
about 60km of orienteering/running.
some very technical exercises
got plenty of advice
learnt a lot

I loved the idea of the O-travel training camp and would like to do it again. I was suited to the terrain and had some really good performances.

But, we only ran on 1:10000 (there was a 1:15000 course offered but they ran out of maps by the time I got there). We trained on terrain I thought was incredibly different to the 5 days terrain.

Friday Jul 13, 2007 #


A note about the week spent at Lidingo in Stockholm.

What a great way to see another county. Stay at a cool club house, train in the forest on the doorstep and see Stockholm in between.

Martin Terry helped us a lot with plenty of maps and courses.

Probably about 30km of orienteering and running in total

Saturday Jul 7, 2007 #

Orienteering race (Delta Park Anniversary) 51:48 [4] *** 8.82 km (5:52 / km) +234m 5:11 / km
ahr:176 max:199 slept:7.5 shoes: Saloman XA Pro 3D

25 years of orienteering in South Africa!
We ran the same courses on the same maps as 25 years ago. Obviously things had changed a bit, which made it fun.
I had a pathetic race. I didn't check a code and punched the wrong control (DSQ again!) and I marked the last one on the wrong water fountain. The last control was in the wrong place as well, so I was really skrewed. Otherwise an acceptable amount of buggering around for a 25 year old map.
I ran quite hard and my knee was fine.


Off to Sweden tonight!

Friday Jul 6, 2007 #

Run (Caltex route) 44:00 [3] 6.0 km (7:20 / km)
ahr:128 max:171 shoes: Asics Gel 1120

Run with Sarah. Longer run for her.

Thursday Jul 5, 2007 #

Stationary Bike 30:00 [1]
ahr:113 slept:7.5

A really gentle spin after a 'hard' day at the office.

Wednesday Jul 4, 2007 #

Run (Park - Rhett's house) 23:28 [3] 3.6 km (6:31 / km) +70m 5:56 / km
ahr:133 shoes: Asics Gel 1120

Run with Sarah.

Run (Engen - Bishop Baven) 15:41 [3] 3.26 km (4:49 / km)
ahr:160 max:182 shoes: Asics Gel 1120

Ran on my own.
Inside front of my right knee is swollen from my fall last night. So I've got a throb on the one side and ITB on the other when I run.

Tuesday Jul 3, 2007 #

Track 30:00 [2]
shoes: Asics Gel 1120

Passing some time before the ride after work. Went to Wits and had a good warm up. did 8 or so strides and a few easy laps.

Cycling (AR night ride) 1:45:00 [3] 24.0 km (13.7 kph)
shoes: Olympic MTB shoes

The ride was pretty distasterous but fun.
It was the debut of my home made led bike light, which was made and fitted at 10 last night. Although I've thought about it quite a bit, it was very rushed and untested. At the start of the ride I thought I was going to have to patent the thing, but after a few rattles I was worried about the battery pack. It died twice, turning me into the idiot everyone has to wait for. I managed to sort out the loose connections and it limped through the second half ok. The light was pathetic by the end. The shadows caused by bright lights behind me became a problem.
The night riding was fun. The more light you have the faster you can ride. I managed to grate some skin off my right knee right at the beginning. We were crossing a river with a concrete pipe in the middle. I stopped in the middle, unclipped and tried to put my foot on the pipe. I found a hole and my leg disapeared, up to my knee, which was skinned.

Sunday Jul 1, 2007 #

Cycling (Road) 58:47 [3] 21.39 km (21.8 kph)
shoes: Shimano SH-R047

A good ride - took in Sylvia's pass and Alp d'Huez.
46.2 kph max, 21.8 kph ave

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