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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jul 31, 2009:

activity # timemileskm+mload
  Cycling6 8:09:09 101.04(12.4/h) 162.61(19.9/h)358.5
  Run11 6:46:12 42.0 67.6212.4
  Trail Running2 1:51:00 12.22(9:05) 19.67(5:39)33.3
  Orienteering1 1:24:29 4.66(18:08) 7.5(11:16) 20050.7
  Stationary Bike2 1:23:0024.9
  Total18 19:33:50 159.92 257.37 200679.8
averages - sleep:7.3 rhr:46

» now

Friday Jul 31, 2009 #

Trail Running 40:00 [3] 6.67 km (6:00 / km)
shoes: Salomon XA Pro

Ran around Pelindaba putting out controls and glowsticks for the scout night hike. Saw Eugene's MTB course

Wednesday Jul 29, 2009 #

Run 23:00 [3] 4.6 km (5:00 / km)
shoes: Asics 1140

15 min warmup around Wits and then a new exercise from Garry

Tuesday Jul 28, 2009 #

Cycling 1:27:48 [3] 32.82 km (22.4 kph)
slept:8.0 shoes: Olympic MTB shoes

Ave 22.79 Max 48.9
Cycled to my Gran's house for lunch. Its her birthday.

Monday Jul 27, 2009 #

Stationary Bike 40:00 [3]

Two episodes of "How I met your mother".
Got an appointment with Stephan on Thursday to have a look at my shin.

Sunday Jul 26, 2009 #

Cycling race (Kinetic Urban AR) 56:00 [4] 19.0 km (20.4 kph)
shoes: Olympic MTB shoes

Ave 20.63 Max 55.4
Nathan, Lizelle and I made up Snot Rockets. We're slowly building the Snot Rockets brand with some good performances. Lizelle was strong and we ended up 3rd overall.

Started with the foot-O, running around Sandton, into Sandton City. Next was the bike-O. There was a bit on the Spruit (I think?) and we had to go down a firemans pole. Rally run leg was awesome inside Benmore shopping centre with lots of twists and turns. Then we did the rally cycle. Finally we got over the inflatable obstacles without too much fuss. We were 3rd behind Richard, Rika and Phillip; and Nic, Debbie and Debbie's bf.

I got a fat lip from being hit in the mouth by a guy falling off the last inflatable obstacle. He seemed to leap off the end. I thought he was off to hospital with broken ankles, but I saw him limping around at prize giving. 3m onto tar with no shoes on... ouch.

Run 40:00 [4] 6.67 km (6:00 / km)
shoes: Salomon XA Pro

Run part of the race. Lots of steps, turns and passages. Fun!

Friday Jul 24, 2009 #


5 hours of walking around Hedianga. Not as cold as I thought it would be

Thursday Jul 23, 2009 #

Run warm up/down 15:00 [2] 2.37 km (6:20 / km)
shoes: Asics 1140

A little chilly out...

Run intervals 14:30 [5] 4.0 km (3:38 / km)
shoes: Asics 1140

(600m, 1:30 rest, 400m, 2:00 rest) x 4:
2:11, 1:20
2:14, 1:23
2:16, 1:24
2:12, 1:18
400m with Sarah at the end in 1:50
A bit slow in the middle. Felt like a good session

Wednesday Jul 22, 2009 #

Stationary Bike 43:00 [3]
rhr:46 slept:8.5

Decided inside was better than out

Run 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics Gel 1120

Frisbee and then a compass exercise that I came up with. When doing a compass only exercise it helps if the north lines are right. I think they got the idea ;-)
We looked at the JWOC maps afterwards. Sheesh, the blog doesn't do them justice when you can zoom in. They were hectic. Respect girls (and Brad)!

Tuesday Jul 21, 2009 #

Cycling (Primrose) 45:21 [3] 14.79 km (19.6 kph)
rhr:46 slept:8.5 shoes: Olympic MTB shoes

Ave 19.85 Max 46.2
Short-ish ride into Primrose. My fingers froze - full finger gloves are required. Got a bit of a sniffle, but I'm hoping it won't progress.

Run (Nottingham loop) 20:00 [2] 3.16 km (6:20 / km)
shoes: Asics Gel 1120

Ran with Sarah, down Derby and back along Nottingham

Monday Jul 20, 2009 #

Run 18:53 [1] 2.77 km (6:49 / km)
ahr:126 max:148 shoes: Asics 1140

Easy run with Sarah. Nice

Run 19:49 [3] 3.7 km (5:21 / km)
ahr:148 shoes: Asics 1140

And then 20 min on my own. Nice cruise. This semester should be good for training :-)

Sunday Jul 19, 2009 #

Orienteering race (Cape Town: Highlands) 1:24:29 [4] 7.5 km (11:16 / km) +200m 9:56 / km
shoes: Salomon XA Pro

Highlands Penoc event, 1:10'000 map simply called Highlands.
I was disappointed by the forest and terrain; it was very hard going. There were also some really difficult, bordering on unfair controls. #6 was in a pit that I had to attack 3 times and must have just missed it each time. #15 was in a area that was missing lots of contour detail and rocks and visibility was poor. I was ~20m left of #17 and missed it in low visibility stuff (definitely my mistake). #22 was missing some contour detail I think: too far right and bounced off the road.
I wasn't going particularly hard. The goal was good orienteering and even pace. It was hard work though and quite a shocking time in the end. Lots of mistakes...
Not sure how Martin did because we had to leave so I could fly home.

Thursday Jul 16, 2009 #

Run 20:30 [3] 3.84 km (5:20 / km)
shoes: Salomon XA Pro

Found a cool path that goes along the coast line towards St James. Had a warm up along it for a bit. It wasn't raining or cloudy, so the view was good. The sun wasn't up, but it was sneaking over the mountains.

Run 7:30 [4]
shoes: Salomon XA Pro

5 x 90 sec on 30 sec off along the beach. Ran past those famous coloured wendy-houses a few times.

Wednesday Jul 15, 2009 #

Run 27:00 [3] 5.06 km (5:20 / km)
shoes: Salomon XA Pro

Ran east (actually what I assume is east - there's land and water in many unexpected directions here). Ran out of path and headed west again.
It was raining which sucked. And it was dark. But I was warm.
Calf is still sore but better than yesterday. Been rubbing and stretching it.

Tuesday Jul 14, 2009 #

Run 26:00 [2] 4.88 km (5:20 / km)
shoes: Salomon XA Pro

Easy run from Muizenburg, west along the coast road. Sun wasn't up by the time I got back.
Calf was sore by the end - good stretch and rub afterwards

Sunday Jul 12, 2009 #


Quite a hectic week. I don't know what happened on the night run, but it buggered my legs up properly: right calf strain, and all the tendons on the front of both my legs are sore.
Shouldn't have run the trail run. I think it was clever not to do the half marathon.
Next time I'll either train more or enter the shorter events.

So now I'm in Muizenburg, which is cool! Doing a week long high performance computing (programming) course. It looks like a cool place to run around, pity about the legs.

We got home from Knysna at 1.00 last night. Finished and printed my report by 3.00. Off to the airport at 8.00. I'm tired!

Thursday Jul 9, 2009 #

Cycling 1:15:00 [5] 22.0 km (17.6 kph)
shoes: Olympic MTB shoes

I bailed on the individual Xterra full, so I did the full bike with Mike running. Was tough. More confirmation that I'm not that fit.

Tuesday Jul 7, 2009 #

Trail Running 1:11:00 [3] 13.0 km (5:28 / km)
shoes: Salomon XA Pro 3D Green

Ceolocanth trail run. Ouch. Couldn't really run the downhill, which is everything after 3km. The views were worth it though.
Probably shouldn't have run it.

Sunday Jul 5, 2009 #

Cycling race (Night bike) 1:20:00 [5] 24.0 km (18.0 kph)
shoes: Olympic MTB shoes

Really fun!
But I have a calf strain

Saturday Jul 4, 2009 #

Run 1:58:00 [5] 16.0 km (7:23 / km)
shoes: Salomon XA Pro 3D Green

Cycling 2:25:00 [5] 50.0 km (20.7 kph)
shoes: Olympic MTB shoes

Wednesday Jul 1, 2009 #

Run 41:00 [3] 8.05 km (5:06 / km)
ahr:152 max:173 slept:4.0 shoes: Asics Gel 1120

Ran around Wits with Mike and Tania

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