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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Dec 31, 2007:

activity # timemileskm+mload
  Cycling8 14:53:43 209.88(14.1/h) 337.77(22.7/h) 220280.7
  Run10 6:41:51 36.3 58.42 349140.7
  Swim10 6:03:01 5.78 9.3108.9
  Orienteering3 1:54:20 10.92(10:28) 17.57(6:30) 20681.3
  Stationary Bike2 1:11:0014.2
  Paddle1 30:00 2.49(12:04) 4.0(7:30)9.0
  Total24 31:13:55 265.36 427.06 775634.7
averages - sleep:7.8 rhr:43

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Monday Dec 31, 2007 #

Cycling long 3:03:23 [3] 67.4 km (22.1 kph)
shoes: Shimano SH-R047

Max 53.9 Ave 22.0
Long ride to Zoo Lake, back to Modderfontein and home through Bedfordview.
I seem to have a bit of a calf strain on the right from yesterdays sprinting. Its fine on the bike, but a little sore when I walk. Should be ok in a day or two...

Sunday Dec 30, 2007 #

Orienteering race (Sprint Cup Prelim) 20:42 [5] **** 2.71 km (7:38 / km) +104m 6:25 / km
shoes: Saloman SpeedCross

Walter Sisulu Botanical Gardens. 1:4000. 'Prologue' race.
One of my favourite areas with a really tricky intricate map and lots of interesting route choices.
I had a fairly solid race, but I felt very rusty and lost seconds stopping to read my map often. Lost about 2 min on #6 in the veld area. I went in carefully on a bearing, not the safest route, but I thought it would be ok. Picked up some vegetation before the control and then lost my way a bit. I think I got distracted by other people and I wandered off the bearing. Also wasn't used to the scale yet. Found another control on a spur and came into 6 from there.
The rest was ok, if not really fast. Should have taken the bottom route choice to #8.
Four Swiss guys are here to do some high altitude training in Belfast. One of them a JWOC champ. He did just under 14 min. Unreal. I ended up 2nd South African, about 10 sec behind Jeremy.

Orienteering race (Sprint Cup Final) 15:37 [5] **** 2.36 km (6:37 / km) +102m 5:26 / km
shoes: Saloman SpeedCross

Chasing start this time based on the first course. The Swiss guys cruised off and then Dylan, Jeremy and I all started within a minute. I caught Jeremy leaving #1 because he was battling to read the map. Dylan was with us at #5. Dylan and I stuffed up #7 but got back in touch with Jeremy. We all messed up #8. After that I had no idea where to go to #9, having lead them to 8. Followed Dylan and managed to make a good choice to cut across paths. Jeremy followed me and we got a gap on Dylan. J and I messed up #10 a bit, finding the prelim course's spur. Ran with J all the way to 14. I stayed with him up the hill reasonably comfortably and planned to kick hard at the 2nd last control. J misread a bit and had to follow me to 2nd last one. I ran like hell down the hill to the last one, punched first and carried on running like hell to the finish. J managed to get past me about 3/4 of the way to the last control. He can sprint well - sorry for me. I probably should have busted my ass up to #14 and tried to hold on for the last 3.
Only 2 min behind the Swiss guy. And this time I managed to beat him on 2 splits - the last 2, when I was going flat out. Second SA by a split second.

Friday Dec 28, 2007 #

Run 14:41 [2]
shoes: Asics Gel Orient

Run with Sarah on a Pilanesburg nature walk. Ran around quite fast and did some strides to keep the legs guessing

Thursday Dec 27, 2007 #

Swim 50:09 [3]

Took a bit more strain today with tired muscles. Was beautifully calm

Wednesday Dec 26, 2007 #

Swim 52:00 [3]

Swim in buffelspoort dam. Nicer than a swimmimg pool!

Monday Dec 24, 2007 #

Swim 39:17 [3] 1.6 km (24:33 / km)
ahr:139 max:147 rhr:41 slept:8.0

Back at Ellis Park. Apparently they were closed for 2 weeks because they had no power - luckily I had an alternative.

Run (Wichwood) 20:04 [2] 3.28 km (6:07 / km)
ahr:134 shoes: Asics Gel 1120

Run with Sarah. She was cruising and she made me work towards the end. She pushed it into the '2' intensity bracket.

Run tempo (Park - Rhett) 16:06 [4] 3.62 km (4:27 / km)
ahr:166 max:185 shoes: Asics Gel 1120

Pushed hard again. Same route as Friday, and similar time. The difference is today I took it a bit easier on the big downhill to the park.
Cardio system took some strain. I think tomorrows a rest day.

And tomorrow we're off to my grandparents farm. I'd like to try and swim in Buffelspoort dam a few times. I'll try to organise a canoe for my sister to make sure I don't drown.

Sunday Dec 23, 2007 #

Cycling long 2:49:40 [3] 62.55 km (22.1 kph)
rhr:41 slept:8.0 shoes: Shimano SH-R047

Max 53.6 Ave 22.1
Another long ride. This time over Sylvia's Pass, Sandringham way, Modderfontein, Airport, Kraft Road, and home through Bedfordview.
Then I picked up Sarah and we did the Bill Stewart running route of 11km. I was a bit knackered by then.

Saturday Dec 22, 2007 #

Cycling long 2:50:57 [3] 63.56 km (22.3 kph)
rhr:42 slept:8.5 shoes: Shimano SH-R047

Max 62.2 Ave 22.3
Over Sylvia's, to Zoo lake, up Jan Smuts to Wits, to Emmerentia past Marks park, over the dam wall, back to zoo lake, usual route through rosebank, home past Jeppe Quondom and news cafe.
Then picked up Sarah and we did the 13km route past gym and Bennies.
Now I just need to swim for 50min before, cycle a bit further and run 20km afterwards.

Friday Dec 21, 2007 #

Swim 30:11 [3] 1.2 km (25:09 / km)

Run (Park - Rhett) 15:45 [3] 3.66 km (4:18 / km)
ahr:168 max:183 shoes: Asics Gel 1120

Put in a bit of effort this time. Quite a lot actually. Quickest time on this route actually, also highest HR.

Thursday Dec 20, 2007 #

Run (Randburg TT) 40:13 [3] 8.0 km (5:02 / km)
ahr:155 max:176 rhr:52 slept:8.0 shoes: Asics Gel 1120

Just ran the route by myself. Saw a few other people running it too. Took it quite easy as I haven't been feeling full of beans lately

Wednesday Dec 19, 2007 #

Swim 30:00 [3]
rhr:42 slept:8.0

Was wondering if I'd feel the altitude change - not much to report after the swim, but in general feeling a bit energyless.

Cycling 36:22 [1] 10.8 km (17.8 kph)
shoes: Shimano SH-R047

Max 42.2 Ave 17.8

Tuesday Dec 18, 2007 #

Run 32:51 [3]
ahr:158 max:174 shoes: Asics Gel Orient

Run through Hilton. Quite warm for a change, with the sun out. That didn't last long. Going home tonight

Sunday Dec 16, 2007 #

Run 54:00 [2]
ahr:144 max:167 shoes: Asics Gel Orient

Afternoon run through the town of Hilton. Really pretty place and would be good for orienteering. Maybe I'll retire down here in 40 years time and map something.

Thursday Dec 13, 2007 #

Cycling 23:31 [1] 6.7 km (17.1 kph)
rhr:45 slept:8.0 shoes: Shimano SH-R047

RHR up a bit and don't feel full of beans.
Rode with Sarah to check out a pool we saw on the map. Looks nice, but we're not sure if its for public use. It started to rain and we came home

Stationary Bike 21:00 [2]

Had to burn off some sugar (in the form of Grandmothers cake with icing ie. not good for the blood sugar) and the ride to the pool didn't do it. Managed it fine on the stationary bike, as sugar is now 4.4.
Off to Pietermaritzburg for vac work tomo. The hotel has a pool, so I'll try to do some exercise.

Wednesday Dec 12, 2007 #

Swim 33:55 [3] 1.4 km (24:14 / km)

4*125m of crawl in there. The rest is 25m breast stroke, 25m crawl

Tuesday Dec 11, 2007 #

Swim 28:34 [3] 1.2 km (23:48 / km)

A few kids to dodge. Might have miss counted by 50m. Managing to string more crawl distance together.

Run 1:03:01 [3] 10.05 km (6:16 / km)
ahr:145 rhr:42 slept:8.0 shoes: Asics Gel 1120

AR Club run before the Christmas party. Nice run, cool party. Lots of people I haven't seen in ages.
And I lashed out and got a running license. So I'd better do a few road races next year.

Monday Dec 10, 2007 #

Stationary Bike 50:00 [2]

Gentlest of cycles. Just kept my legs moving.
The swimming pool was closed again, probably due to a bit of rain earlier in the day. Sigh...

Sunday Dec 9, 2007 #

Cycling race (Joburg Series Tri) 1:21:46 [4] 40.0 km (29.4 kph) +220m
slept:5.0 shoes: Shimano SH-R047

Cycle leg of the triathlon. After taking some strain on the swim I looked forward to this leg. The course wasn't very exciting unfortunately. It was quite bumpy. I looked like I was on a Sunday morning roll around Germiston, with the rate that some guys, and women, passed me. Gauteng Champs would attract the fast guys I suppose.
Kept the effort steady and below max to save some for the run. Lycra-pants-over-speedo arrangement become a bit unpleasant after 40km.
Turns out winner managed a 59min bike

Run race (Joburg Series Tri) 45:40 [4] 10.0 km (4:34 / km) +99m 4:21 / km
shoes: Asics Gel 1120

Nice flat course, but again not very interesting, with another lap arrangement - 4 x 2.5 km. Started a bit fast for my legs but settled nicely and pushed on the last lap. Pretty happy with the time. For a change I was passing people.
I ran with Piers for a bit on my first lap, which was his last lap.
Winner ran 38min, but I saw 36 on the results.
A total time for me of 2:46:19. The winner did 1:59:30. My position was 182 overall, 12 in category and 157 male. 265 competitors, male and female

Swim race (Joburg Series Tri) 38:55 [3] 1.5 km (25:57 / km)

My BIG problem is the swim.It seemed forever. And I really go nowhere compared to people who know what they're doing. There were about 3 other men who were in a similar position to me at the beginning, and then 5 min later and about 500m in I was passed by the leading ladies.
The winner did the swim in 20min. Oh well...

Saturday Dec 8, 2007 #

Cycling 1:53:41 [3] 43.92 km (23.2 kph)
rhr:42 slept:9.0 shoes: Shimano SH-R047

Max 61.9 Ave 23.1
Ride with Lewton. Tried to rally our other friends with bicycles for a coffee shop ride, but they're either away, injured or sleeping.

Friday Dec 7, 2007 #


Yesterday there was a thunderstorm at lunch time and today the pool was closed. So no swimming. Boo
Thats the problem with free public swimming pools, not indoors and not a lot of incentive to open

Thursday Dec 6, 2007 #

Run (Randburg TT) 34:49 [4] 8.0 km (4:21 / km)
ahr:173 max:184 slept:8.0 shoes: Asics Gel 1120

FIrst time on the Randburg Harrier TT. The route is ridiculously confusing. Ran steadily and it got tough towards the end.
Getting the feeling that I'm running a bit too fast too much at the moment. My legs haven't started moaning yet, but it'll come if I don't ease up.

Wednesday Dec 5, 2007 #

Swim 30:00 [3] 1.2 km (25:00 / km)

Lunch time swim. Lots of kids in the pool

Paddle (Nova) 30:00 [3] 4.0 km (7:30 / km)

Did 2 long laps without the seat and 1 long lap with the seat in the orange Nova. If you can get to a stage where you don't panic in the boat, then paddling with the seat in is so much better - can control the boat better with knees, easier to take strokes sitting higher up. I actually had less 'moments' with the seat in.
Nice time of day for a paddle. Anythings better than sitting in traffic though

Tuesday Dec 4, 2007 #

Swim 30:00 [3] 1.2 km (25:00 / km)
rhr:40 slept:8.0

Found a nice pool in Kensington B, a few minutes from where I'm working. Got an hours lunch break, so went for a swim. 25 meter pool, nice and clean and it seems like you don't have to pay an entrance fee

Orienteering (RACO trail run) 24:01 [4] ** 4.5 km (5:20 / km)
ahr:166 max:180 shoes: Saloman XA Pro 3D

Enjoyable run around Old Parks on the RACO trail run. First time doing it and it works quite well. Bit of a slog up to Republic Road though...
And there were loads of people at the RAC road TT, so much talent on show as well

Sunday Dec 2, 2007 #

Cycling 1:54:23 [3] 42.84 km (22.5 kph)
slept:7.0 shoes: Shimano SH-R047

Max 59.5 Ave 22.4
Cycled to and from the Christmas event at Emmerentia, via Wits on the way there. The ride home was a bit warm. A solid 2 hours on the bike

Orienteering race (Christmas Event) 54:00 [4] 8.0 km (6:45 / km)
shoes: Saloman XA Pro 3D

A fun event using map memory and google earth pictures. Something tells me Nicholas was off his feet when he planned this one. It worked well though.
I mucked about plenty, getting in lots of distance. I got macadamian nougat as a present.
A bit more physical effort than I was expecting for a Christmas event.

Saturday Dec 1, 2007 #

Run (Bill Stewart) 1:04:41 [3] 11.81 km (5:29 / km) +250m 4:57 / km
ahr:155 max:176 rhr:42 slept:8.0 shoes: Asics Gel 1120

Pleasant morning run past Bill Stewart. Its looking really green and pretty. It would look inviting if it wasn't so steep.

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