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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Aug 31, 2007:

activity # timemileskm+mload
  Cycling9 10:35:00 147.22(13.9/h) 236.92(22.4/h) 156184.4
  Run9 4:58:18 33.9(8:48) 54.56(5:28) 101088.1
  Track4 1:50:0051.0
  Orienteering2 1:04:16 7.41(8:41) 11.92(5:23) 26933.4
  Total21 18:27:34 188.52 303.4 1435356.9
averages - sleep:8 rhr:38

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Friday Aug 31, 2007 #

Cycling (Primrose) 30:23 [3] 11.25 km (22.2 kph)
shoes: Shimano SH-R047

Max 48.5 Ave 22.2

Wednesday Aug 29, 2007 #

Run (Park - Rhett's house) 25:25 [1] 3.6 km (7:04 / km) +77m 6:23 / km
ahr:130 max:145 slept:8.0 shoes: Asics Gel 1120

Run with Sarah

Run (Park - Rhett's house) 15:59 [4] 3.6 km (4:26 / km) +77m 4:01 / km
ahr:166 max:190 shoes: Asics Gel 1120

Same route on my own - a bit faster

Monday Aug 27, 2007 #

Track 25:00 [3]
slept:8.5 shoes: Saloman SpeedCross

Sunday Aug 26, 2007 #

Run (long) 1:17:29 [3] 13.9 km (5:34 / km) +348m 4:57 / km
ahr:153 slept:6.5 shoes: Asics Gel 1120

Ran to Lewton's house and ran with him for a bit. Sarah tagged along on her bike. Pretty hilly

Saturday Aug 25, 2007 #

Cycling (long) 2:26:05 [3] 55.37 km (22.7 kph)
slept:7.5 shoes: Shimano SH-R047

Ave 22.7 Max 60.0
Over Sylvia's, out to the airport, back through Bedfrodview, to Lewtons house and home.
Met a group of very well off cyclists on Sylvia's pass. Managed to stick with them up the hill.

Thursday Aug 23, 2007 #

Run (Park - Rhett's house) 16:40 [4] 3.7 km (4:30 / km) +63m 4:09 / km
ahr:154 max:182 slept:8.0 shoes: Asics Gel 1120

Wednesday Aug 22, 2007 #

Cycling 31:28 [2] 11.06 km (21.1 kph) +156m
ahr:135 max:162 slept:8.0 shoes: Olympic MTB shoes

Ave 21.1
Took the MTB out in preparation for next weekends AR. Was like floating on a cloud compared to the road bike

Track 15:00 [3]
shoes: Jalas Champion

Ran around on some grass in my O-shoes. Hoping to wear them in a bit more - they fit fine, except for the heal. Its ok in thin socks.
Did a few strides and accelerations, and then lots of stretching

Monday Aug 20, 2007 #

Run (Caltex route) 30:33 [3] 6.03 km (5:04 / km) +126m 4:35 / km
ahr:150 max:181 slept:8.0 shoes: Asics Gel 1120

A little stiff - should have stretched after yesterday's run.

Sunday Aug 19, 2007 #

Orienteering race (Alberton Dam SC) 21:43 [5] *** 3.48 km (6:14 / km) +65m 5:42 / km
slept:8.0 shoes: Saloman XA Pro 3D

Had a reasonable run, but should be quicker. I made quite a few small mistakes and my flow felt really bad.
I could feel yesterday's ride, and couldn't push super hard.
Gary beat me by more than a minute. He took seconds out of me on most of the controls and we both made some 30sec mistakes
Will write a leg by leg report with the splits

Saturday Aug 18, 2007 #

Cycling (Long) 2:23:00 [3] 51.76 km (21.7 kph)
slept:7.0 shoes: Shimano SH-R047

Max 54.6 Ave 21.7
Rode with Lewton. I'm a quicker than him at the moment, because I've been training and he's on his MTB.
It was good to ride with someone else. Good time in the saddle.
My energade bottle jumped out at about 10km and rolled into a drain. So I had no sugary juice for the rest of the ride. Luckily I had an energy bar and super c's. Always carry extra energy stuff.

Wednesday Aug 15, 2007 #

Cycling 30:00 [2] 10.95 km (21.9 kph)
slept:8.0 shoes: Shimano SH-R047

Max 44.3, Ave 22.2
Some very cold air rolled in this afternoon. Big headwind on the way back.
Cold seems to be retreating

Tuesday Aug 14, 2007 #

Orienteering (AR Club Street O) 42:33 [3] * 8.44 km (5:02 / km) +204m 4:30 / km
ahr:158 max:177 slept:8.0 shoes: Asics Gel 1120

Nice run on a simple course around Emmies.
Still got a niggling cold. Perhaps I should have run slower. We'll see tomorrow...

Monday Aug 13, 2007 #

Run (Engen - Bishop Baven) 23:23 [1] 3.42 km (6:50 / km)
ahr:137 slept:9.0 shoes: Asics Gel 1120

Run with Sarah.
Feel a cold coming on: slightly runny nose and general coldish feeling.

Track 10:00 [3]

A few strides, accelerations and lots of streching

Sunday Aug 12, 2007 #

Cycling (long) 1:50:25 [3] 43.19 km (23.5 kph)
slept:9.0 shoes: Shimano SH-R047

Max 57.8 Ave 23.4
Building up the distance slowly. Similar route to last week, but went through Edenvale and Primrose at the end for the extra distance

Saturday Aug 11, 2007 #

Run (Park - Rhett's house) 16:22 [4] 3.6 km (4:33 / km) +66m 4:10 / km
ahr:156 max:184 rhr:42 slept:8.5 shoes: Asics Gel 1120

Bit of a sore throat and RHR up

Wednesday Aug 8, 2007 #

Run (Gym and back) 51:52 [3] 9.82 km (5:17 / km) +183m 4:50 / km
ahr:150 max:180 slept:8.0 shoes: Asics Gel 1120

Had low blood sugar at about 6km. Munched 5 Super C's and felt pretty good at the end. Sugar @ 6.3 1 hour after run.

Tuesday Aug 7, 2007 #

Cycling 30:00 [3] 11.0 km (22.0 kph)
slept:8.0 shoes: Shimano SH-R047

Max 40.3 Ave 21.6
It got colder today.

Monday Aug 6, 2007 #

Track (400's) 1:00:00 [4]
ahr:138 max:175 shoes: Asics Gel 1120

Warmup and Strides
6 * 400m with 2:30 rest
73s, 78, 76, 76, 77, 76
Warm down
It felt like I haven't run on the track for a while. Generous rest for 1st session back

Run (Engen - Bishop Baven) 22:27 [1] 3.26 km (6:53 / km)
shoes: Asics Gel 1120

Ran with Sarah at home after the track session.

Sunday Aug 5, 2007 #

Cycling 1:23:39 [3] 31.84 km (22.8 kph)
slept:8.0 shoes: Shimano SH-R047

Ave 22.8kph Max 66.1
Rode over Sylvia's pass; to Zoo lake; along Jan Smuts; through Sandringham and home.
Cold front has arrived, but I was well dressed

Friday Aug 3, 2007 #

Note
rhr:34 slept:8.0

Went for my next drug trial appointment - a bit of an ordeal with all the blood tests.
From what I remember:
Blood Pressure: 124/63
Weight @ 69.7 was with clothes on, so home scale over-reads a bit.
RHR was 34! The nurse did the ECG twice because she thought something was wrong. Both times showed 34. She called a doctor, who called another doctor. They decided it was healthy. Thats my lowest HR so far

Now, hopefully I can avoid the cold that seems to come with these vaccines.

Thursday Aug 2, 2007 #

Run (Park - Rhett's house) 18:08 [2] 3.63 km (5:00 / km) +70m 4:33 / km
ahr:132 max:161 slept:8.0 shoes: Asics Gel 1120

Very low HR for a decent pace. I think my body is tired and HR isn't picking up. Will rest completely for the next few days - at least I'll try.
I'll take RHR tomo

Wednesday Aug 1, 2007 #

Cycling 30:00 [3] 10.5 km (21.0 kph)
slept:8.0 shoes: Shimano SH-R047

Mx 48.4 Ave 20.8
A short ride. Bike still works at least

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