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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Oct 31, 2008:

activity # timemileskm+mload
  Cycling13 19:00:35 250.87(13.2/h) 403.74(21.2/h)343.5
  Run8 4:09:36 27.52(9:04) 44.29(5:38)64.9
  Swim7 2:47:30 4.35(38:31) 7.0(23:56)50.3
  Orienteering6 2:14:40 5.28 8.560.7
  Trail Running2 1:20:19 10.74(7:29) 17.29(4:39)76.3
  Strength1 15:004.5
  Track1 3:10 0.62(5:06) 1.0(3:10)3.0
  Total26 29:50:50 299.39 481.82603.1
averages - sleep:7.5 rhr:42

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Thursday Oct 30, 2008 #

Note

Resting up for the Rogaines. Last exam tomorrow, then a good 11 hours in the forest over the weekend. There's a big field this year...

Wednesday Oct 29, 2008 #

Orienteering 25:00 [3]
shoes: Nike Pegasus 07

Really sleepy and flat today so I decided to skip the swim. In the O training, we did matrix courses, a puzzle thing (which I appear to be good at) and the control description thing (which I'm crap at). Then I ran the 1km with Sarah: she had a 13sec improvement!

Tuesday Oct 28, 2008 #

Cycling 1:00:11 [3] 20.01 km (19.9 kph)
ahr:132 max:156 slept:7.5 shoes: Olympic MTB shoes

Ave 20.36 Max 45
Took it easy. Legs are tired.

Strength 15:00 [3]
shoes: Asics Gel Orient

Jumping around the garden like an idiot with Sarah. We did 3 sets of various jumps and body weight exercises. 20 each of the aerobic stuff and 15 of the strength stuff

Monday Oct 27, 2008 #

Run (Park - Rhett) 24:41 [1] 3.6 km (6:51 / km)
ahr:124 slept:9.5 shoes: Asics Gel 1120

Easy run with Sarah. Calves are sore, so I didn't do any more. The left calf cramp I had yesterday is near the top of the most painful/debilitating cramps list

Sunday Oct 26, 2008 #

Cycling race (Uge #4) 45:00 [5] 14.77 km (19.7 kph)
slept:5.0 shoes: Olympic MTB shoes

The two cycle loops of the race. We may have lost a bit of time on the 1st one, but the second one seemed to go really fast. Jeremy goes downhill fast! Bike was awesome.

Trail Running race (Uge #4) 35:00 [5] 7.5 km (4:40 / km)
shoes: Salomon XA Pro 3D Green

Bit of a guess at the distance and time. There was plenty of climb. We sprinted away from the start and held our lead the whole way. Some teams got close on the climb up to the cell tower, but we hurt them on the downhill. Again Jeremy, you go downhill fast!

Note

Choose your partner right! We won. It was the most intense sprint AR I've done. Nice one Jeremy! Total time was 1h23m I think

Saturday Oct 25, 2008 #

Cycling long 3:02:45 [3] 75.99 km (24.9 kph)
ahr:140 max:165 slept:8.0 shoes: Shimano SH-R047

Mx 56.4 Ave 24.9
Sylvia's, Zoo Lake, Wits, Emmererentia, Rosebank, Modderfontein, Airport, dodgy end of Primrose, decent end of Primrose, home.
Legs were strong. Felt good.

Friday Oct 24, 2008 #

Note

Help Eugene set out the route for Sunday. Can't really call it training, I had to bunt 1 section up a hill, but otherwise just jumped out the car a lot. Some mad 4x4 driving. Well done Toyota bakkie!

Thursday Oct 23, 2008 #

Cycling (Primrose) 38:59 [2] 10.92 km (16.8 kph)
rhr:54 shoes: Olympic MTB shoes

Ave 17.11 Max 45.9
Decided against a morning ride. RHR was way up and wasn't keen to get out there. Rode with Sarah later.
Control exam tomorrow. 1 week to go.

Wednesday Oct 22, 2008 #

Swim 23:00 [3] 1.0 km (23:00 / km)

Upper body felt stiff

Orienteering 25:00 [4]
shoes: Nike Pegasus 07

A well coordinated session. Star relay and matrix ran at the same time. Then a control description memory exercise. Then...

Track tempo 3:10 [5] 1.0 km (3:10 / km)
shoes: Nike Pegasus 07

Garry conned us into a 1km piece on the track. I was not very fresh but managed to almost stick with him. It appears the climb on Lisa's 1km makes a difference because I had fresher legs yesterday. Enough 1km pieces for a few days!

Tuesday Oct 21, 2008 #

Swim 22:59 [3] 1.0 km (22:59 / km)

A bit faster than normal. Felt like a decent intensity

Run 26:00 [3] 4.4 km (5:55 / km)
shoes: Nike Pegasus 07

To and from the 1km route. There were just 6 of us.

Run tempo 3:13 [5] 1.0 km (3:13 / km)
shoes: Nike Pegasus 07

Lisa measured out a 1km route (with a 20m rope!) near Delta Park. It wasn't as flat as we had been led to believe. Anyway, we predicted a time for a flat out km and the person who got closest won. I lost. I predicted 3:40, obviously very conservative. Tim got within 2.7 sec and Lobby within 2. So they won. Still, happy to have lost with a good time.

Monday Oct 20, 2008 #

Run (Gym, Bennies) 1:13:00 [3] 13.1 km (5:34 / km)
ahr:157 max:171 rhr:39 slept:8.0 shoes: Nike Pegasus 07

Was meant to be easy, and I suppose it was as easy as it could be given the lack of distance running lately.
Signals today. I'll feel more knackered after 3 hours of that than a 1 hour run.

Saturday Oct 18, 2008 #

Cycling long 3:01:56 [3] 71.54 km (23.6 kph)
ahr:129 max:169 shoes: Shimano SH-R047

Max 55.7 Ave 23.5
Long slow ride with Lewton. It was a nice day. Not quite sure whats going to happen when I try to ride for 3 hours at 170. I should start to test that out soon

Friday Oct 17, 2008 #

Run (Wichwood) 19:23 [2] 3.2 km (6:03 / km)
rhr:41 slept:6.0 shoes: Asics Gel 1120

Run with Sarah. Faster than last week

Thursday Oct 16, 2008 #

Cycling 1:02:58 [3] 21.83 km (20.8 kph)
ahr:134 max:157 slept:8.0 shoes: Olympic MTB shoes

Ave 21.1 Max 45.7
Linksfield Bedford route. My front tire seemed to be at an awkward pressure, the tread was grabbing stuff and I had shit flying in my mouth (bit of explicit language in that)

Wednesday Oct 15, 2008 #

Swim 22:59 [3] 1.0 km (22:59 / km)

Usual. Starting to manage it comfortably, so I think its time to mix it up a bit.
Seemed to go faster today, dunno why

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Pegasus 07

Warm up around the track. Then ran ahead on each interval putting out the can's. Ran quite quickly, sounded like I had a cowbell with 4 cans clanking. There were 8 people and they seemed to like the idea. Definitely good training for the short course series, so we'll do it again

Tuesday Oct 14, 2008 #

Note
slept:9.0

Had a free appointment with Andrew Heilbrunn, the biokineticist as the Centre for Diabetes. Had a good chat about improving my management, for general living and exercise.
I weighed in at 72 this time. Apparently for my height, normal is about 76kg, but 72 is fine. Body fat was 6.3% but he thinks its probably more around 8% - something about under-reading.
Got a few ideas and things to try, but it seems I'm on the right track.

Cycling (Primrose) 41:49 [1] 11.27 km (16.2 kph)
ahr:106 shoes: Olympic MTB shoes

Ave 17.4 Max 44.8
With Sarah. Not quite a brick session, more like a warmup

Run (Caltex route) 30:41 [3] 6.0 km (5:07 / km)
ahr:152 max:167 shoes: Nike Pegasus 07

Then a steady run.

Monday Oct 13, 2008 #

Swim 24:33 [3] 1.0 km (24:33 / km)

600m steady (150m crawl, 50m breast), then 2 x 200m

Sunday Oct 12, 2008 #

Orienteering race (GOC relays) 19:40 [5] 3.5 km (5:37 / km)
slept:6.0 shoes: Saloman SpeedCross

The same team as SA Champs. On a steady upward trend, no where last year, 3rd two weeks ago, 2nd today...
Had an ok run. Can't take that much away, apart from don't encourage Stephanie to stick with you at the 2nd last and then bleed out your ears to get ahead on the finish sprint.
My hesistations could add up to quite a bit. Dylan had an awesome run about 1 min ahead of me

Cycling 1:05:00 [2] 15.51 km (14.3 kph)
shoes: Olympic MTB shoes

Rode out to Paul's house. He and Ewen are riding the 20km 94.7 MTB race, and today was the first ride with all the kit. We rode around Bez Park, had a drink, and then I rode home. 20km is going to be quite far for Paul. 5 weeks to go.
Zero studying so far today. Not a productive weekend

Course 8 - Splits

Saturday Oct 11, 2008 #

Cycling long 2:55:43 [3] 67.29 km (23.0 kph)
ahr:137 max:171 slept:6.5 shoes: Shimano SH-R047

Max 53.7 Ave 22.9
Long ride with Lewton. We rode to Northcliff hill, via Zoo Lake. We climbed past Alberts Farms to the water tower. Then we headed towards Melrose Arch and stopped for a muffin (to share, we had R30 between us). Then home up Munroe drive, through the 'view home.
We took it quite easy and chatted most of the way, but there was a fair bit of uphill

Friday Oct 10, 2008 #

Swim 24:36 [3] 1.0 km (24:36 / km)

Had a bit of ITB trouble on yesterday's run.
4th years had their projects on show today. 1 year left!

Thursday Oct 9, 2008 #

Cycling 1:42:56 [3] 34.63 km (20.2 kph)
ahr:130 max:155 rhr:41 slept:8.5 shoes: Olympic MTB shoes

Ave 20.42 Max 53
Longer morning ride over Sylvia's, along 1st Ave, into the 'vale and home through the 'view. van Riebeck Rd is a death trap. I was just crossing it today and I saw a bumper bashing.

Run (Wichwood) 20:40 [1] 3.2 km (6:27 / km)
ahr:126 shoes: Asics Gel 1120

Ran the top route with Sarah. Making an effort to speed it up each week. We easily managed last weeks splits

Wednesday Oct 8, 2008 #

Swim 24:00 [3] 1.0 km (24:00 / km)

Steady 600m, then 2 x 200m. Again. Stopped my watch in the breaks. Need to look into coaching

Orienteering 15:00 [3]
shoes: Nike Pegasus 07

Didn't get to do that much tonight. Its seems I've been moved to management already. I did the 200m sprint route choice thing, 5 stake matrices and then timed people doing the map memory.
I'm planning next weeks training, so if anyone has any suggestions...
I'm thinking tennis O' in the detailed part of campus.

Tuesday Oct 7, 2008 #

Run (Park - Rhett) 17:36 [3] 3.6 km (4:53 / km)
ahr:150 max:169 rhr:41 slept:8.5 shoes: Asics Gel 1120

Some fast bits in there

Monday Oct 6, 2008 #

Swim 25:23 [3] 1.0 km (25:23 / km)

600m steady and 2 x 200m.
Legs are stiff from Saturday

Cycling (Linksfield,Bedford) 1:01:30 [3] 21.45 km (20.9 kph)
ahr:132 max:156 rhr:39 shoes: Olympic MTB shoes

Av 21.21 Max 44.6
Almost out in the dark. Home just after 18.00

Sunday Oct 5, 2008 #

Note

super day working my arse off for a control lab. Was hoping to get a nice long ride in, but I really underestimated this thing. Brain's toast. Sigh

Saturday Oct 4, 2008 #

Trail Running race (Salomon Race 3) 45:19 [5] 9.79 km (4:38 / km)
ahr:171 max:195 rhr:42 shoes: Salomon XA Pro 3D Green

A scenic route around Hennops. Some big uphills.
Tweet had me this time from the start. I was in touch till about 5km, but dropped off after that. Ran the rest with Landie Visser, who I managed to take on the final 200m. Still beating all the ladies. Oh yes.
1:50 behind Nathan

Orienteering 20:00 [3]

The usual matrix of stakes, but this time we had to memorise 2-3-4 and 6-7-8. Then we did a star relay with the 5 Cyanosis people. Good to meet Ryan

Friday Oct 3, 2008 #

Cycling 46:00 [1] 12.93 km (16.9 kph)
slept:6.0 shoes: Asics Gel 1120

Av 17.1 Max 47
Rode around BIll Stewart with Sarah. A bit stop-start

Thursday Oct 2, 2008 #

Cycling 1:15:48 [3] 25.6 km (20.3 kph)
ahr:133 shoes: Olympic MTB shoes

Ave 20.63 Max 53.3
Rode over Sylvia's, through Linksfield, the 'vale, up Fisher's and home through Primrose

Wednesday Oct 1, 2008 #

Run (Caltex route) 24:05 [3] 4.59 km (5:15 / km)
ahr:141 max:161 slept:8.5 shoes: Asics Gel 1120

Ran a bit less than 5km and met up with Sarah, turning into the Bishop Baven Road

Run 10:17 [2] 1.6 km (6:26 / km)
ahr:146 shoes: Asics Gel 1120

Ran home with Sarah. I did some fastish bits.

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