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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Mar 31, 2009:

activity # timemileskm+mload
  Cycling9 7:34:32 82.78 133.22127.5
  Swim8 3:44:29 5.1 8.267.3
  Run5 1:51:47 10.99 17.6839.5
  Orienteering3 51:04 3.85 6.238.8
  Paddle1 40:00 2.73(14:38) 4.4(9:05)8.0
  Stationary Bike2 35:0010.5
  Total26 15:16:52 105.45 169.7291.6
averages - sleep:5.7 rhr:42

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Tuesday Mar 31, 2009 #

Cycling (Linksfield Bedford) 1:05:00 [3] 22.48 km (20.8 kph)
shoes: Olympic MTB shoes

Ave 21.06 Max 45.4
Old school Linksfield Bedford Route, but from the new house.

Monday Mar 30, 2009 #

Paddle 40:00 [2] 4.4 km (9:05 / km)

Paddle with Jane. Wits' Zeus is still there and it still floats. We attempted a lap with seats in, we made it about 50m. Took the seats out and we managed a stable 4 laps. A little chilly after falling in.
This paddling thing is still difficult...

Sunday Mar 29, 2009 #

Orienteering race (Heron Bridge) 18:20 [5] 3.2 km (5:44 / km)
shoes: Saloman SpeedCross

Heron Bridge Short Course, 1:2500.
Fun morning. A really interesting course that kept me busy the whole time. I was running too slowly, but I was in control the whole way.
Small hesitations here and there, mostly due to not focussing enough on the current leg and reading ahead. Messed up the reentrant, too far right - should have been more confident and not checked the first reentrant.
Shin was there in warmup, but I didn't notice it at all in the race. Its ok now, but I think I'll feel it tomorrow.
Great event, yay for orienteering...

Saturday Mar 28, 2009 #

Cycling 1:18:16 [2] 19.36 km (14.8 kph)
shoes: Olympic MTB shoes

Ave 15.15 Max 40.1
From Doppio Zero, to Emmarentia, Alberts Farm and back. Dylan, Katryn, Sarah and Kate. Nice ride

Friday Mar 27, 2009 #

Run 21:07 [3] 4.22 km (5:00 / km)
shoes: Nike Pegasus 07

At varsity in the afternoon, so instead of battling the traffic I had a run around the track. Had a warmup, stretch and thought I'd try 4x1km, but quite easy. Did two at 4:17 pace with a bit of break in between. Decided it really wasn't helping the shin, so jogged some more, stretched and called it a day

Thursday Mar 26, 2009 #

Cycling (Primrose) 41:12 [3] 14.48 km (21.1 kph)
slept:7.0 shoes: Olympic MTB shoes

Ave 21.59 Max 44.3
The usual route into Primrose.

Wednesday Mar 25, 2009 #

Swim 29:30 [3]
slept:7.5

Slow. muscles didn't seem to be working. That should read even slower than normal.

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

Good session: we did some tricky grid stuff, a map memory grid exercise and then a route planning exercise.

Tuesday Mar 24, 2009 #

Run 34:00 [1] 4.86 km (7:00 / km)
shoes: Nike Pegasus 07

Hills with Sarah. We ran to Possult Park and back.
On the way back my shin started to hurt. Boo.
So running 5km hard was stupid...

Run hills 2:30 [5]

Ouch! Had a monster stitch after 4. Feels like I haven't run in years
We did 5 of Sarah's grassy hill. I did 28's except for the 2nd which was 30sec.

Monday Mar 23, 2009 #

Stationary Bike 20:00 [3]

A total of 20min biking and 10min body-weight exercises.
My legs are sore from yesterday!

Sunday Mar 22, 2009 #

Run race (Emmarentia 5km) 20:42 [5] 5.0 km (4:08 / km)
slept:3.0 shoes: Nike Pegasus 07

I was weary of the shin, but it didn't bother me at all. So I ran hard. Not a great time, but it was a fun race. Lots of kids without shoes making me look silly. Cool breakfast with Wits people afterwards.
So, how much speed can I get back in a week?

Saturday Mar 21, 2009 #

Cycling long 2:28:04 [3] 54.3 km (22.0 kph)
slept:7.0 shoes: Shimano SH-R047

Max 69.2 Ave 22.0
Very weird cold weather this morning. Wrapped up warm, popped over Sylvia's, survived Louis Botha, and found Jane's house. We did a loop through the Modder, the 'vale, the 'view and back through the 'field. Home around Giloolies.
Good distance for this time of year.

Friday Mar 20, 2009 #

Run 23:28 [2] 3.6 km (6:31 / km)
shoes: Nike Pegasus 07

Easy run with Sarah.
Happy to be running again. Woopee. I think Sunday's 5km will be ok

Thursday Mar 19, 2009 #

Swim 28:16 [3] 1.2 km (23:33 / km)

Wednesday Mar 18, 2009 #

Run warm up/down 10:00 [3]
shoes: Nike Pegasus 07

The shin worked ok. Not super positive though, cos I could feel it at the end. All I did was warm up, play some frisbee, look at some maps and warm down. We'll see if it can handle a 5km road run on Sunday

Tuesday Mar 17, 2009 #

Swim 27:27 [3] 1.2 km (22:52 / km)

Pool's a toasty 26 degrees at them moment!
Last Physio visit I think: same excruitiating massage, bit of ultrasound, and a new one: 4 needles.
Going to take it for a spin at O' training tomorrow

Monday Mar 16, 2009 #

Stationary Bike 15:00 [3]

Warmp, a bit more, and some stretches/exercises

Sunday Mar 15, 2009 #

Cycling 20:00 [3]
slept:6.0

A total of 20 min of indoor biking and assorted exercises/stretches.
Didn't feel my shin yesterday or today. Perhaps a tentative run sometime this week

Saturday Mar 14, 2009 #

Cycling 25:00 [3]
slept:3.0 shoes: Olympic MTB shoes

Rode around while the juniors did their thing. There was some map reading. A bit knackered

Friday Mar 13, 2009 #

Cycling 10:00 [2]

Messed around a bit with Sarah. We did 1 min on the bike, 1 min of some body-weight exercise for 20 minutes. Twas fun.
Physio today: I've got no pain when I walk and just a little when I go up steps. So good progress me thinks

Thursday Mar 12, 2009 #

Swim 29:05 [3] 1.2 km (24:14 / km)
rhr:42

Shoulders a bit sore/tired today

Wednesday Mar 11, 2009 #

Swim 28:13 [3] 1.2 km (23:31 / km)

Cycling 25:00 [3] 6.0 km (14.4 kph)
shoes: Olympic MTB shoes

Cycle around JCE putting up tags for the training session. It was fun riding around fast and navigating/remembering where to go.
Leg felt great.

Tuesday Mar 10, 2009 #

Note
(injured)

Visited the physio. She doesn't think its too serious. Apparently a few bits of my inside calf are taking strain. She worked it over properly and I'm going back on Friday. Apparently I can run again when its not sore - makes sense. And cycling should be ok, but my cycle last Tuesday was no good so I'll be careful with that.

Monday Mar 9, 2009 #

Swim 29:00 [3] 1.2 km (24:10 / km)

Thursday Mar 5, 2009 #

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

Shin isn't working. It now hurts when I walk. Boo.
I'll try to see a physio next week. At least there's nothing too serious on the calendar for a while. I doubt I'll run on Sunday.

Tuesday Mar 3, 2009 #

Cycling 42:00 [3] 16.6 km (23.7 kph)
slept:8.0 shoes: Shimano SH-R047

Cycled the old Primrose route. Shin is tender going up stairs. Minimal running for a while...

Monday Mar 2, 2009 #

Swim 28:58 [3] 1.2 km (24:08 / km)

Felt faster than it was

Sunday Mar 1, 2009 #

Orienteering race (St Johns SC) 17:44 [5] 3.0 km (5:55 / km)
slept:4.0 shoes: Saloman SpeedCross

5th event of the series. I like the detail and complexity of St Johns. I had a good run: a few hesitations which could be improved by better reading in the circle and use of the control descriptions. Route choice to #3 was wrong I think. Physically I was strong enough: required lots of short sharp bursts. I was still strong on the last few open controls.
Just 5 sec ahead of Dylan, could have easily gone either way. And 9 witsoc people!

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