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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Mar 31, 2008:

activity # timemileskm+mload
  Run13 9:08:41 51.8 83.37182.5
  Cycling2 3:34:28 24.1 38.7864.3
  Adventure Racing1 2:00:00 18.64(6:26) 30.0(4:00)72.0
  Swim4 1:40:08 2.61(38:22) 4.2(23:50)30.0
  Orienteering3 57:48 6.15(9:24) 9.9(5:50) 6015 /17c88%54.9
  Stationary Bike2 40:0010.7
  Total23 18:01:05 103.3 166.25 6015 /17c88%414.5
averages - sleep:8.1 rhr:41

» now

Sunday Mar 30, 2008 #

Orienteering race (SC5: JHB Zoo) 22:54 [5] **** 3.6 km (6:22 / km) +60m 5:52 / km
ahr:177 max:192 spiked:15/17c rhr:42 slept:9.0 shoes: Saloman SpeedCross

The final of the series on a new 1:4000 sprint map at the Johannesburg Zoo.
It was a great venue for the final and we had the biggest turnout so far. The seeded runners had to use second hand maps!
I paced myself well physically. I feel my speed is lacking - I often thought I should be running a lot faster in the open bits.
First bit went well - wasn't confident that many route choices were the best, but looking now, they were pretty good until #6. Lost about 15sec on 6 by going right. Then I hit everything nicely up to #14, where I made a pathetic mistake and took the wrong path. That cost me a minute and the race. I saw Jeremy close to #14 and knew it was going to be close, so I ran very hard to the finish.
Came second by 3 seconds. And that meant Jeremy took the series by 4 points. Bollocks. Jeremy also made a 1min mistake on #9, so it could have been very different if we had cleaner races

Friday Mar 28, 2008 #

Swim 23:56 [3] 1.0 km (23:56 / km)
ahr:141 max:153 rhr:39 slept:8.5

Swim in the Wits pools after a Signals study session

Thursday Mar 27, 2008 #

Run (To Jeppe) 36:21 [4] 7.0 km (5:12 / km)
ahr:155 max:181 rhr:40 slept:6.5 shoes: Asics Gel 1120

Felt strange - didn't feel like running fast, which is what i was planning to do on the second half.

Wednesday Mar 26, 2008 #


Went to Golden Harvest to check it out for our CC event in June. Seems promising for a middle distance race.

Did some core and body weight exercises in the evening

Tuesday Mar 25, 2008 #

Run (Wichwood) 17:04 [3] 3.2 km (5:20 / km)
ahr:135 max:161 shoes: Asics Gel 1120

Had a bit of an odd day. Blood sugars been up and down and I didn't feel very good on this loop. Was supposed to be a warm up for an eye popping effort through the park. Called it off instead and sat on the bike to burn off the muffin and date loaf I'd eaten - didn't work

Stationary Bike 13:00 [2]

Monday Mar 24, 2008 #

Cycling (Northern Farm) 1:50:00 [3]
slept:8.5 shoes: Olympic MTB shoes

Lewton, Dan and I made the trip to Northern Farm. We did most of route 3, but missed the canal section. We did another random loop after that. Total distance about 30km at a guess
Its a bit far to travel, but it was fun and we'll probably be back. I'd like to convince them to do the 24hr lap race there.

Sunday Mar 23, 2008 #

Run (Gym, Bennies) 1:10:03 [3] 13.1 km (5:21 / km)
ahr:151 max:166 rhr:38 shoes: Asics Gel 1120

Quiet roads. No mud this time

Saturday Mar 22, 2008 #

Cycling 1:44:28 [3] 38.78 km (22.3 kph)
ahr:134 max:161 rhr:37 slept:8.5 shoes: Shimano SH-R047

Max 52.9 Ave 22.2
Cycled to Wits to have a swim. Apparently the pool only opens at 10h00 on weekends. There was another guy swimming, so I jumped over the fence.
Went over Sylvia's Pass, to Zoo Lake, to Wits. Home a similar way, but instead of going over Sylvia's, went around Linksfield Ridge.

Swim 23:59 [3] 1.0 km (23:59 / km)

Thursday Mar 20, 2008 #

Run (Wichwood) 20:33 [2] 3.2 km (6:25 / km)
ahr:131 max:163 rhr:39 shoes: Asics Gel 1120

Ran with Sarah. She ran the second half quickly and got my HR up to 163 at the end. Good warm up.

Run (Park - Rhett) 15:06 [5] 3.6 km (4:12 / km)
ahr:174 max:184 shoes: Asics Gel 1120

Ran it hard. My HR doesn't seem to be getting up much lately. In the past 184 was easy to hit...
PB time by a bit.

Wednesday Mar 19, 2008 #

Run 24:27 [3] 3.8 km (6:26 / km)
ahr:136 max:161 shoes: Asics Gel 1120

Ran past the park and Rhett's house, taking it easy. I saw Jayson and had a bit of a chat. Time includes 4 strides at the end.

Tuesday Mar 18, 2008 #

Run (Gym, Bennies) 1:11:30 [3] 13.07 km (5:28 / km)
ahr:151 max:166 rhr:43 slept:8.0 shoes: Asics Gel 1120

A slightly rainy and very muddy run past the gym and back past St Benedicts

Monday Mar 17, 2008 #

Stationary Bike 27:00 [3]
ahr:135 max:153 slept:8.5

1 minute seated, 1 min standing. Weather is not good for running...

Sunday Mar 16, 2008 #

Orienteering race (St Johns SC) 18:31 [5] **** 3.01 km (6:09 / km)
ahr:169 max:185 rhr:41 slept:8.0 shoes: Saloman SpeedCross

5th Short Course event at St Johns on a new map. It was very complex. I missed plenty of quick routes, even though I spent a lot of time standing still and trying to pick the right option. Maybe I'll write a leg by leg account in the splits if I have time.
It went my way today, although 4 people led at different stages. Jeremy led by 5 sec until the 2nd last control. Really enjoyed the high intensity navigating!

Saturday Mar 15, 2008 #

Adventure Racing race (Uge #1: Parys) 2:00:00 [4] 30.0 km (4:00 / km)
shoes: Olympic MTB shoes

Fun in the mud. It started out as a standard sprint race, with some nice MTB in a pretty area. It turned into a mud bath at the remote transition. It was awesome! My bike and clothes are in a bad way.
Lewton took a bit of strain on the uphills and we lost two places at the end when his quads cramped after the cold river. 33rd out of ~120.

Friday Mar 14, 2008 #

Run 25:00 [2]
ahr:120 rhr:41 slept:8.0 shoes: Asics Gel 1120

Ran the Wichwood route with Sarah and then ran around a bit at the end, doing some strides and running uphill.

Thursday Mar 13, 2008 #

Run (Bill Stewart) 1:02:39 [3] 11.8 km (5:19 / km)
ahr:153 max:168 rhr:41 slept:8.0 shoes: Asics Gel 1120

Ran at a decent pace without too much effort around Bill Stewart. Aimed to keep the HR between 150 and 160. The time seemed to go quickly - plenty of stuff to think about.

Wednesday Mar 12, 2008 #

Swim 23:26 [3] 1.0 km (23:26 / km)

Steady swim. Stomach seems to be ok.

Tuesday Mar 11, 2008 #


Went for a walk with Dad today. My stomach hasn't been up for much in the past few days. Hopefully tomorrow I'll be able to swim at lunch time.
I was planning to go to the AR Club evening. I had to come home to do my lab because the server at Wits was down. I decided against driving all the way back.

Sunday Mar 9, 2008 #

Run 34:31 [2]
ahr:142 max:172 slept:9.0 shoes: Asics Gel 1120

I was planning to run for about an hour. My stomach wasn't feeling so good, so I cut it short. Ran around the streets of Bedfordview.

Saturday Mar 8, 2008 #

Run (Caltex route) 29:48 [3] 6.0 km (4:58 / km)
ahr:139 max:165 slept:6.0 shoes: Asics Gel 1120

A very low AHR. Perhaps combination of less sleep and highish blood-sugar before (11.7 20 min before). Anyway, felt pretty good.

Thursday Mar 6, 2008 #

Run 34:08 [4]
ahr:151 max:183 slept:8.0 shoes: Asics Gel 1120

Ran to Fotheringham Park via the Wichwood, Bishopbaven route. Then I did 5 runs from the bottom of the park to the top. 2 min jog to the bottom each time.
58, 59, 1:01, 1:02, 1:03.
Started strongly, but faded a bit.
Jogged home

Wednesday Mar 5, 2008 #

Swim 28:47 [3] 1.2 km (23:59 / km)

Tuesday Mar 4, 2008 #

Run (Park - Rhett) 25:28 [1] 3.6 km (7:04 / km)
ahr:121 slept:8.0 shoes: Asics Gel 1120

Easy run with Sarah

Run (Wichwood) 16:44 [3] 3.2 km (5:14 / km)
ahr:149 max:161 shoes: Asics Gel 1120

A bit faster on my own

Monday Mar 3, 2008 #

Run (Bill Stewart) 1:05:19 [3] 11.8 km (5:32 / km)
ahr:152 max:163 rhr:43 slept:9.0 shoes: Asics Gel 1120

Steady run around Bill Stewart. My quads are a little strained from yesterday's rushing around.

Sunday Mar 2, 2008 #

Orienteering race (Nasrec) 16:23 [5] *** 3.29 km (4:59 / km)
ahr:181 max:192 rhr:43 shoes: Saloman SpeedCross

New 1:4000 map of the inside of Nasrec. It was really fast running, with navigation that you had to be awake for, but nothing hectic. I was hoping for a more complex course.
I ran well and was happy with the physical aspect. Made 1 small error which could have saved 15 sec, but the map needed an uncrossable line, so it wasn't entirely my fault. Dithered a bit at 15, trying to pick the best way, should have read it properly earlier.
About 30sec behind Dylan, which is a long way on this course.

Saturday Mar 1, 2008 #


Pottered around Pelindaba on the Spur Adventure Challenge course. Wouldn't really count it as training...

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