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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jul 31, 2008:

activity # timemileskm+mload
  Cycling6 7:32:42 99.01(13.1/h) 159.34(21.1/h)162.3
  Orienteering6 6:18:09 18.77 30.2 94010 /12c83%186.2
  Run7 4:09:45 30.14(8:17) 48.5(5:09)109.5
  Stationary Bike1 20:002.0
  Total20 18:20:36 147.91 238.04 94010 /12c83%460.0
averages - sleep:8 rhr:42

» now

Thursday Jul 31, 2008 #

Run (To Jeppe) 37:03 [3] 7.0 km (5:18 / km)
ahr:154 max:171 slept:8.0 shoes: Nike Pegasus 07

Wednesday Jul 30, 2008 #

Cycling (Linksfield,Bedford) 51:34 [3] 19.77 km (23.0 kph)
ahr:146 max:166 rhr:38 slept:8.5 shoes: Shimano SH-R047

Over Sylvia's, round linksfield, past the gym and home along van Burren.
It's light enough at 6.30 to ride now. Some frost in the valleys

Tuesday Jul 29, 2008 #

Run (Caltex route) 32:07 [3] 6.0 km (5:21 / km)
ahr:150 max:166 rhr:42 slept:9.0 shoes: Nike Pegasus 07

Took it easy and felt pretty good.

Sunday Jul 27, 2008 #

Orienteering (Doornpoort Green) 52:58 [3] *** 5.1 km (10:23 / km) +50m 9:54 / km
ahr:129 max:158 spiked:10/12c slept:5.0 shoes: Salomon XA Pro 3D Green

New 1:10'000 map of Doornpoort. It was a great Gauteng area, with lots of ruin(ous) detail.
I am feeling ok, but I've got 2 more antibiotics to take, so I decided to take it easy. I want to be strong for next weekend. I walked/jogged it.
I really enjoyed it. Maybe because I haven't done any exercise for a week.
The brown course looked like fun :-(

Thursday Jul 24, 2008 #


Headache persisted and I went to the doctor. Apparently its all just a viral cold thing. He gave me an antibiotic to stop secondary infections. I'm going to take it easy for a few days.

Tuesday Jul 22, 2008 #

rhr:60 (sick)

Yesterday afternoon I was flattened after varsity with a headache. I skipped the 1st 2 lectures this morning, but I'm feeling ok now. Not very strong, but not too bad

Sunday Jul 20, 2008 #

Run race (Midrand Striders 15km) 1:06:58 [5] 15.0 km (4:28 / km)
ahr:165 max:191 rhr:47 slept:7.5 shoes: Nike Pegasus 07

A monster route with some big ups and downs. Started a bit fast and unaware of the hills. Settled into a much easier pace, even chatting to Jonathan.
Had a bit of a sore throat last night and a high RHR this morning. Probably shouldn't have run this morning...
Dan had a strong run. He managed the 'longest he's ever run' at 5:00m/k

Saturday Jul 19, 2008 #

Cycling long 2:39:56 [3] 60.41 km (22.7 kph)
ahr:133 max:171 rhr:40 slept:7.0 shoes: Shimano SH-R047

Max 56.0 Ave 22.6
Quite a long ride for this time of the year. Was well dressed up and met Lewton at 8.00. We made our way, a bit indirectly, to the airport. We stopped at Mugg & Bean to have a muffin with Matt.
Today the sewage was flowing freely just before the airport - you're certain to encounter it somewhere in Jo'burg. I didn't drink anything after that.

Friday Jul 18, 2008 #

Run (Caltex route) 29:35 [3] 6.0 km (4:56 / km)
ahr:151 max:171 slept:8.0 shoes: Nike Pegasus 07

Felt good.
Just got the stubborn gunk left in the nasal passages

Thursday Jul 17, 2008 #

Cycling 37:13 [2] 11.74 km (18.9 kph)
shoes: Shimano SH-R047

Ave 18.9 Max 44.3
Rode around Primrose with Sarah. Rode up the hills quickish.
Still trying to kick the sniffle before the weekend. Almost got to go to the Drakensburg with Nathan, but he changed his mind :-(

Wednesday Jul 16, 2008 #

Stationary Bike 20:00 [1]
rhr:43 slept:9.0

Was planning to go for a short spin outside, but the Tour was on TV, so I had a short spin inside. Some stretching and strength afterwards.
I seem to be avoiding the worst of the local sniffle. RHR up though.

Tuesday Jul 15, 2008 #

Run (Wichwood) 22:29 [1] 3.3 km (6:49 / km)
ahr:119 max:141 shoes: Nike Pegasus 07

Easy run with Sarah.
Sitting in lectures with a bunch of invalid's has led to a sore throat. Boo

Monday Jul 14, 2008 #

Run (Primrose) 39:12 [3] 8.0 km (4:54 / km)
ahr:153 max:173 rhr:36 slept:9.0 shoes: Nike Pegasus 07

Not sooo cold today luckily. Getting plenty exercise in at this time of the term, before the work gets heavy

Sunday Jul 13, 2008 #

Cycling race (Walkerville 35km) 1:52:55 [4] 33.72 km (17.9 kph)
ahr:147 max:166 slept:8.0 shoes: Olympic MTB shoes

Ave 18.32 Max 37.3
A chilly morning to be cycling. I joined 600 people for the 35km race around Walkerville. I started midfield, so had to pass quite a few people, but I didn't mind as I was feeling out my legs at that stage. The legs couldn't keep up with my heart unfortunately, so I felt like I was riding at a low intensity.
Only fell off once - sneaky rock on a grassy single track.
The 60km leaders came past me at a ridiculous speed. I recognised JP in 3rd.
Fun, but would be much better with some better legs

Friday Jul 11, 2008 #

Cycling (Linksfield) 54:04 [3] 19.7 km (21.9 kph)
ahr:129 max:164 shoes: Shimano SH-R047

Max 44.7 Ave 21.8
Did the usual Linksfield morning route in afternoon traffic.
Got up (barely) Alpe d'Huez in 4:45. Not bad for a start.

Thursday Jul 10, 2008 #

Cycling 37:00 [2] 14.0 km (22.7 kph)
slept:7.5 shoes: Olympic MTB shoes

Easy ride around Primrose and then back through Possult Park. The bike seems in order. Still some funny business with the crank/BB. Need to get to a Specialized dealer.

Wednesday Jul 9, 2008 #

Run 22:21 [1] 3.2 km (6:59 / km)
ahr:111 max:131 rhr:40 slept:10.0 shoes: Nike Pegasus 07

Proper easy run with Sarah.
Then a bit of stretching and carrying on in front of Le Tour. Good work Cavendish.

Monday Jul 7, 2008 #

Orienteering (JWOC relay) 1:16:00 [3] 7.5 km (10:08 / km) +270m 8:35 / km
ahr:160 max:181 shoes: VJ Twisters

In a team with a Belgian named Gilles.
It felt like a terrible run. My compass work was useless and I cocked up 2 of the long legs nicely.
I managed to outsprint Rhairi of Ireland to limit my places lost to 2, i think.

Orienteering (Beer O) 10:00 [3]

500ml of warm beer at the beginning of each loop. We did two loops each. Dylan decided he'd had enough, and with the winners already in, we stopped. Many bubbles. Poor result

Saturday Jul 5, 2008 #

Orienteering race (JWOC long) 1:51:09 [4] **** 10.2 km (10:54 / km) +400m 9:07 / km
ahr:171 max:183 shoes: VJ Twisters

Pretty good race. Two major mistakes: 4 min at #3 and 3 min messing changing my route choice to #7.
Blood sugar was odd today. Not sure how it went through the race. 8.9 before. But 17 afterwards, after eating lunch and not injecting. Very high.
More later

Thursday Jul 3, 2008 #

Orienteering race (JWOC middle B final) 49:38 [4] ***** 3.5 km (14:11 / km)
ahr:170 max:180 rhr:34 shoes: VJ Twisters

Not sure what to say, besides bollocks. Really messed it up today. Felt like I was racing people around me, with bad consequences. Plenty lessons to be learnt. Don't have time to write them all down.
Hopefully I can run my own race in the logn, concentrate the whole time and grind out a decent result

Wednesday Jul 2, 2008 #

Orienteering race 37:46 [5] **** 3.9 km (9:41 / km) +220m 7:33 / km
ahr:172 max:187 shoes: VJ Twisters

Middle distance qualifier. Made the B final which I'm very happy about! I ran the whole way very steadily and tried very hard not to skrew it up with a big mistake. I limited my stand and look confused mistakes to less than a minute at a time, which I think is not too bad in this terrain. I feel like I could go so much faster with more experience and practice - especially when people come cruising past me.
I enjoyed it. I could shave off a few minutes though, with increased running speed and orienteering speed. Goal of not making any big mistakes achieved.

Tuesday Jul 1, 2008 #

Orienteering (middle model) 40:38 [3]
ahr:136 max:157 shoes: VJ Twisters

Back to Hisingsparken. Easy run around. Still bloody hard the second time on those rocky hills

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