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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jan 31, 2009:

activity # timemileskm+mload
  Cycling8 10:38:18 132.87 213.84249.0
  Run10 5:50:19 42.22(8:18) 67.94(5:09)123.8
  Paddle4 2:37:00 13.67(11:29) 22.0(7:08)34.4
  Swim3 1:28:39 2.42(36:35) 3.9(22:44)26.6
  MTB-O1 1:08:00 12.99(5:14) 20.9(3:15)64.6
  Trail Running1 1:02:15 6.21(10:01) 10.0(6:14)37.4
  Track2 49:43 5.59 9.022.0
  Swimming1 28:02 0.75(37:36) 1.2(23:22)8.4
  Orienteering1 22:41 2.24(10:08) 3.6(6:18)21.5
  Total24 24:24:57 218.96 352.38587.8
averages - sleep:7.1

» now

Thursday Jan 29, 2009 #

Cycling 10:00 [3]
slept:8.0 shoes: Olympic MTB shoes

This doesn't count for anything, other than to say my bike seems to working really well. Shock seems super stiff when you're not riding, but it does its thing when you're moving. Much more solid than the old SID. More upright position is probably good for a long race with a backpack.
So here we go...


Dunno what this means, but Fabian Hertner was here. He's good

Wednesday Jan 28, 2009 #

Run 25:30 [3] 4.8 km (5:19 / km)
shoes: Nike Pegasus 07

Set off for training at Wits at 16.00. Sat on Rivonia Road going nowhere for 5 min, changed the plan to hit a back road, sat for another few minutes listening to depressing traffic reports, decided to go back to work and wait it out, sat for another few minutes, spotted a very convenient entrance to Sandton City, went in and parked, did some shopping, had an easy run, streched a lot and at 18.00 I set off for Wits to pick Sarah up.
Calves are still a bit sore.

Tuesday Jan 27, 2009 #

Paddle 30:00 [3] 4.8 km (6:15 / km)

Met Jeremy at lunch to see if the purple monster still floats. It does and we did 4 long laps. It went well
Legs are a lot better today

Sunday Jan 25, 2009 #

Orienteering race 22:41 [5] 3.6 km (6:18 / km)
slept:6.0 shoes: Saloman SpeedCross

Felt super slow and useless. Legs were a bit dead. Good to be orienteering again. Not so good to be beaten so convincingly


Will sit down with a map and look at the splits. For now, thank goodness I rocked the last 2 legs and overtook Nathan. Not looking forward to him beating me :-p

Saturday Jan 24, 2009 #

Swim 33:35 [3] 1.5 km (22:23 / km)

Xterra Buffelspoort.
Swim leg went nicely. I stayed relaxed and focused and had a decent time (for me).
173% of the leaders 20:34

Cycling race 1:37:43 [4] 27.0 km (16.6 kph)
shoes: Olympic MTB shoes

New bits on my bike and I didn't have a chance to fiddle before hand properly. Derailleur needs adjusting a bit. Fork worked well and it has some spacers on the tube, so my handle bars are higher. Reserving judgement on that. Forgot my gloves and they would have helped a lot with the rocky downhills. Only fell off once when I couldn't unclip in some thick sand
125% of the winners 1:18:22. Dan Hugo rocked a 1:15:53, but Kent Horner hurt him on the run
Ave 16.6

Trail Running race 1:02:15 [4] 10.0 km (6:14 / km)
shoes: Salomon XA Pro 3D Green

A double lapper of a really cool course. Flat for ~1.5km, down to the river, up a ridiculous hill, back down to the river, up a ridiculous hill and flat for ~1.5km. It was cool to see the faster people racing, Ryan, Piers, Phil, Nathan and some 2 fast women.
129% of the winners 48:22. Kent Horner is a machine.


So, a total time of 3:15:32 in 30th spot. It was tough but fun. A good weekend :-)

Thursday Jan 22, 2009 #

Track intervals 12:43 [5] 4.0 km (3:11 / km)
shoes: Nike Pegasus 07

A mean track session. 20 x 200m with 30sec recovery. There was a big group tonight and 3 of us hovering over the 37/38sec mark. The front bunch were doing 35s. All 20 of mine were 37 or 38 sec.

Track 12:00 [2]

Strides (as warmup, got there a bit late) and warm down

Wednesday Jan 21, 2009 #

Run 32:00 [3] 5.64 km (5:40 / km)
shoes: Nike Pegasus 07

A proper amble around Sandton. After yesterdays traffic to the paddle, I wasn't keen to try to get to Wits.

Tuesday Jan 20, 2009 #

Paddle 1:00:00 [2] 8.5 km (7:04 / km)
slept:7.5 shoes: K1 Assegai Bigfoot

A new record distance. 8 laps I think.
Planned a run this morning but my throat was a little sore. Going into full get healthy mode. I need to sleep more

Monday Jan 19, 2009 #

Cycling (To work) 42:46 [3] 17.44 km (24.5 kph)
slept:8.0 shoes: Shimano SH-R047

Max 51.9 Ave 24.4
Traffic was going at just the right speed from about Corlett.

Cycling (home from work) 44:35 [4] 17.59 km (23.7 kph)
shoes: Shimano SH-R047

Max 65.4 Ave 23.7
Feeling the burn up Sylvia's.

Sunday Jan 18, 2009 #

Swim 27:13 [3] 1.2 km (22:41 / km)

1200 straight. Best time I think, and without too much effort

Run 39:49 [3] 8.0 km (4:59 / km)
ahr:148 shoes: Salomon XA Pro 3D Green

followed by a run. Not quite in the triathlon order but it all counts

Friday Jan 16, 2009 #

Cycling (To work) 46:55 [3] 17.48 km (22.4 kph)
slept:8.0 shoes: Shimano SH-R047

Max 48.8 Ave 22.3
Road bike in. Lots of slow traffic

Cycling (home from work) 48:00 [3] 17.5 km (21.9 kph)
shoes: Shimano SH-R047

Ave 21.5

Thursday Jan 15, 2009 #

Track 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Pegasus 07

Joined Lisa's track bunch. 4 fast guys and me trailing a bit and then about 4 other people. We did 4 sets of (600m, 1:30 rest, 400m, 2:00 rest). 3rd set was 1000m straight. Started a bit fast, but didn't die totally. 600's started in 2:00 and by the end 2:15. 400's started at 71s and ended at 82s. Good session

Wednesday Jan 14, 2009 #

Run 27:44 [3] 5.58 km (4:58 / km)
ahr:160 slept:7.5 shoes: Nike Pegasus 07

10 min warmup, 30sec rest between 30sec, 1min, 1m30, 2m, 1m30, 1m, 30sec. Jog back to to Garry's and then a little jog/walk with the dog


I am in possession of a Fox F100 fork, XTR rear derallieur, 1 XTR brake and a set of XTR dual shifters. Add in my S-works carbon handle bar sitting at home. Its like a 2nd Christmas.
Off to the bike shop tomorrow. I don't have time to put all that stuff on before next weekend.

Swimming 28:02 [3] 1.2 km (23:22 / km)

Tuesday Jan 13, 2009 #

Run 26:30 [3] 5.34 km (4:58 / km)
slept:7.5 shoes: Nike Pegasus 07

10 min warmup, 5 x 90 sec on 30 sec off, jog home


I went through 1000km on my odo last night. Thats R8.50 a km so far, based on purchasing cost. That isn't counting tubes or other consumables.

Paddle 32:00 [2] 4.4 km (7:16 / km)

It was only the right leg going numb, and only on the last lap. Felt alright, like I could have gone on, but I was a bit short of time.

Monday Jan 12, 2009 #

Cycling (To work - G's house) 47:12 [3] 16.51 km (21.0 kph)
shoes: Olympic MTB shoes

Ave 21.46 Max 57.3
Nearly died on William Nicol - bus driving with its doors out. Luckily thats the last time I have to go that way, except for getting back tonight.

Cycling (home to G's) 45:48 [3] 16.49 km (21.6 kph)
slept:8.0 shoes: Olympic MTB shoes

Ave 22.02 Max 58.4
A bit more riding on the pavement so as not to be hit by any busses.

Sunday Jan 11, 2009 #

MTB-O race (Groenkloof) 1:08:00 [5] 20.9 km (3:15 / km)
shoes: Olympic MTB shoes

Ave 19 Max 44
1st MTB-O event of the new series. There were lots of people which is good news. I continued my disasterous performances in these races with a pinch puncture on 2 to 3. Put in a new tube, which also had a hole (possibly from being in my pouch and rubbing?). So then borrowed a tube from Michelle. So my time was 1h24, putting me way down. I lost about 17 min and a decent placing.
It was really fun, as expected.

Saturday Jan 10, 2009 #

Run 40:00 [3] 7.98 km (5:01 / km)
shoes: Nike Pegasus 07

10 min warmup, 6 x 90 sec on 30 sec off. Weird pain in my chest. Easy jogging and then another 3 x 90 sec with varying rest. Took Garry's asthmatic dog for a jog/walk afterwards

Friday Jan 9, 2009 #

Cycling (To work - G's house) 44:53 [3] 16.6 km (22.2 kph)

Max 55.2 Ave 22.6
Almost the same distance as from my house. Don't know the roads very well so had to stick to the main ones. Not as busy as I thought it was going to be

Cycling (Home, G's house) 41:21 [3] 16.59 km (24.1 kph)
shoes: Olympic MTB shoes

Ave 24.46 Max 61.2
The hill down to William Nicol gets the speed up.
Got wet.

Thursday Jan 8, 2009 #

(rest day)

Got up really late (9.30!) so had to get to work and by the time I got home, fed the menagery, and ate supper, all I wanted to do was sleep. So its a rest day

Wednesday Jan 7, 2009 #

Paddle 35:00 [2] 4.3 km (8:08 / km)
slept:7.5 shoes: K1 Assegai Bigfoot

Managed 4 laps. Felt like I was cruising at the end. Probably not, but it felt good. Legs are still going numb - hmmm

Run 29:00 [2] 5.2 km (5:35 / km)
ahr:140 shoes: Nike Pegasus 07

Set off with the intention of doing some hills in a very hilly part of Sandton. Calves weren't feeling good and aborted. Cruised for 15min, stretched a lot, cruised back

Monday Jan 5, 2009 #

Cycling (To work) 50:36 [3] 17.78 km (21.1 kph)
slept:8.5 shoes: Olympic MTB shoes

Ave 21.53 Max 59.1
A proper nights sleep. Yay

Cycling (home from work) 49:29 [4] 17.86 km (21.7 kph)
shoes: Olympic MTB shoes

Ave 21.92 Max 59.1
Traffic's quiet. Legs are sore

Sunday Jan 4, 2009 #

Run race (Kudus 15km) 1:12:09 [4] 15.0 km (4:49 / km)
ahr:168 slept:3.0 shoes: Nike Pegasus 07

The route is still tough. The 2nd half in particular kicked my ass. I started strongly and I think each 5km split got progressively worse. Through 10km in 47:00.
So suffered quite a bit, but glad I did it.

Saturday Jan 3, 2009 #

Cycling (Rietvlei) 1:09:00 [3] 15.0 km (13.0 kph)
slept:4.0 shoes: Olympic MTB shoes

Ewen, Carlos, Sarah and I went to Rietvlei Zoo Farm. There are some short but super technical tracks there. We did 2 laps of the green. On the first lap I missed a turn and did an extra 3km or so. Then on the 2nd lap I tried the black downhill. It wasn't much fun as it was almost impossible to ride.
Nice place. We'll be back

Friday Jan 2, 2009 #

Swim 27:51 [3] 1.2 km (23:12 / km)

Felt good. Muscles didn't do the usual complaining

Run 12:18 [3] 1.65 km (7:27 / km)
shoes: Nike Pegasus 07

Ran to Lisa's house to fetch Garry's running number. Ran the 1st part with Sarah

Run 24:40 [3] 4.75 km (5:12 / km)
ahr:143 shoes: Nike Pegasus 07

Rest of the way on my own. Home through Rhodes Park

Thursday Jan 1, 2009 #

Run 20:39 [3] 4.0 km (5:10 / km)
shoes: Nike Pegasus 07

Somewhat short on sleep so nothing too hectic. Felt good

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