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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Aug 31, 2009:

activity # timemileskm+mload
  Cycling11 19:32:39 306.03(15.7/h) 492.51(25.2/h)592.2
  Paddle4 4:03:00 21.55(11:17) 34.68(7:00)72.9
  Orienteering5 3:50:15 14.46 23.27136.6
  Stationary Bike3 1:49:0030.2
  Run4 1:24:29 8.75(9:40) 14.08(6:00)21.3
  Swim2 1:06:31 1.68(39:39) 2.7(24:38)20.0
  Total25 31:45:54 352.46 567.24873.3

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Monday Aug 31, 2009 #

Swim 37:58 [3] 1.5 km (25:19 / km)

No dizziness and 23 degrees in the pool

Run (Derby, Nottingham) 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics 1140

No complaints from the shin. Yay!

Sunday Aug 30, 2009 #

Orienteering race (Doornpoort) 1:56:00 [4] 12.6 km (9:12 / km)
shoes: Salomon XA Pro 3D Green

Horrible. Difficult area, controls in the wrong places, thorns, orienteering like an idiot.
Nic caught 6 min on me at #2 with it in the wrong place. Huge new road at #4 which lost 1 min. Had to undo gaiters and take my shoe off to remove a proper thorn from my toe at #6. Left and into the green on #7, many minutes gone. #10 was 10-15 minutes of swearing - wrong place and impossible map. Had a little bitching session with Sarah at #13 - might have marked it wrong. Did mark #16 wrong.
I kept trying to turn the run around and put a positive spin on the remainder. It would work for a control and then a dodgy control or my poor orienteering would screw it up.
On the plus side I ran for 2 hours without discomfort from my shin.

Saturday Aug 29, 2009 #

Cycling 1:45:00 [2] 45.0 km (25.7 kph)
shoes: Shimano SH-R047

Max 65 Ave 24.2
Joined the club100 ride from Broadacres. Jane was checking it out as a 'prospective member' so I went along too. We rode with D group. There was a lot of dawdling and faffing, but the roads were nice to ride on. It was time in the saddle

Cycling 25:00 [4] 10.0 km (24.0 kph)
shoes: Shimano SH-R047

The group spread out over the last 10km and we mixed with Cycle Lab people. I picked it up as we went over the N14 and hammered the last bit up from the Jukskei.
Milkshake and muffin afterwards. My blood sugar took a hit but that milkshake was amazing!

Friday Aug 28, 2009 #

Cycling 1:32:00 [3] 24.44 km (15.9 kph)
shoes: Olympic MTB shoes

Ave 16.43 Max 48.2
Most of the black loop at Teak Place. It was a fun course. It got dark and I had to stop. Bit of a mission to get there, but worth it.

Thursday Aug 27, 2009 #

Cycling 1:05:00 [3] 16.0 km (14.8 kph)
shoes: Olympic MTB shoes

Emmerentia and Albert's farm before varsity
Attempted a swim before coming home but it seems the waterpolo people are back already

Tuesday Aug 25, 2009 #

Swim 28:33 [3] 1.2 km (23:47 / km)

2 x 600m. Not to bad for the first swim - just a little dizzy afterwards. Still going slowly.
19.5 degrees

Run 20:00 [1] 3.08 km (6:30 / km)
shoes: Nike Pegasus 07

Short shin tester with Sarah. It felt ok.

Monday Aug 24, 2009 #

Paddle 1:15:00 [3] 11.0 km (6:49 / km)
shoes: K2 Accord

10 long laps - about 11km I guess. I drove for 5, Jane drove for 5. We got passed my Mr Rubenstein a lot. Apparently he's quite good :P


Physio again today. More needling. There seems to have been an improvement in my calf/achilles. And there's virtually no discomfort in my shin. Short run tomorrow...

Saturday Aug 22, 2009 #

Cycling race (Lost City Classic) 3:04:30 [5] 103.0 km (33.5 kph)
shoes: Shimano SH-R047

Ave 33.1 Max 52.4
Still a flat race, but harder than 2 weeks ago. I started in D due to the late entry. I started like a crazy person and learnt a lesson - don't start that fast. Basically, after about 10 min, there were two of us who got within site of a big group. I had visions of two weeks ago and cruising around the whole way in a big group. So I hammered it for a good twenty minutes and didn't catch them. Eventually I was swallowed by a group that caught me. I spent the next hour suffering and slowly recovering. The groups never lasted long. In the end I worked hard, but the legs went the distance.
Would have been nice to have broken 3 hours...
Cool down in the valley of the waves.

Thursday Aug 20, 2009 #

Cycling 1:10:00 [3] 25.0 km (21.4 kph)
shoes: Olympic MTB shoes

Cycled to the Physio. I got dry needled and my calf hurts a lot! Hopefully it will help release the muscle

Wednesday Aug 19, 2009 #

Orienteering 25:00 [2] 4.17 km (6:00 / km)
shoes: Asics 1140

Jogged around putting out the map memory exercise at Wits.
The cold front has moved in...

Tuesday Aug 18, 2009 #

Cycling 53:55 [3] 19.97 km (22.2 kph)
shoes: Olympic MTB shoes

Ave 22.5 Max 46.8
Rode home from the panel beater. Car-less for a few days :(


Physio visit today. I saw Alice at the Rosebank Sports Clinic. Turns out she did a bit of social racing with McCain.
Same story, nothing clearly wrong or fixable. Identified poor ankle flexibility. So she just worked on my calf and ankle. I'm going back on Thursday. Frustrating...

Monday Aug 17, 2009 #

Stationary Bike 25:00 [2]

Short bike, a good stretch, and some strength

Sunday Aug 16, 2009 #

Orienteering race (Gerotek Middle) 54:15 [5] 6.5 km (8:21 / km)
shoes: Saloman XA Pro 3D #2

1:10'000 of east part of Gerotek.
It was an interesting course. I was very rushed with an early start time and a start clock 3 minutes ahead of real time. I was slow to #1, but found it ok. Silly route choice to #3, being over cautious. Into the green on #7 which was a bad move, should have cruised around the bottom. Missed a minute or so on #11 with a parallel error: standing on boulders to the right. A bit slow getting through the thorns at #16.
The 7 minutes to Jeremy I think can be put down mostly to running speed. On the plus side my shin didn't hurt at all.
This SA champs is going to be disappointing on the fitness side. My shin is not letting me do the training I'd like to...

Saturday Aug 15, 2009 #

Cycling 1:55:00 [3] 44.0 km (23.0 kph)
shoes: Shimano SH-R047

Over Sylvia's, around Zoo Lake, Modderfontein, the 'vale, the 'view and home. Easy cruise

Friday Aug 14, 2009 #

Cycling (Linksfield, Bedford) 1:07:40 [3] 22.87 km (20.3 kph)
shoes: Olympic MTB shoes

Ave 20.5 Max 43.8
Usual loop. Heavy traffic around the schools

Thursday Aug 13, 2009 #

Paddle 48:00 [3] 8.0 km (6:00 / km)
shoes: K1 Assegai Bigfoot

Good session - only fell out on lap 4 :)
I did 7 long laps in total. Felt like I was going ok and stability improved. I fell out when my paddle touched a rock and I must have been a bit too far over left. Cold, but I was warm enough to do another 3 laps.
I could feel my side abdominals (?) by the end, so I think I might have been doing something right. Shoulders and arms were fine


Chris' dad is letting me use his Manta. So I should be able to go to Germiston Lake, which is closer than Emmerentia. I feel a time trial coming on

Wednesday Aug 12, 2009 #

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

Grid exercise which we haven't done for a while: 6 short courses. A quick puzzle exercise and a few slow laps of the field.

Tuesday Aug 11, 2009 #

Paddle 1:00:00 [3] 7.5 km (8:00 / km)
shoes: K2 Accord

6 laps with Jane and 2 laps with Kate. I think I drove a little straighter.
My legs didn't go numb - bare feet this time...

Monday Aug 10, 2009 #

Cycling race (Sungardens 110km) 3:10:00 [5] 110.0 km (34.7 kph)
shoes: Shimano SH-R047

Max 67.6 Ave 34.5
Possibly the flattest and straightest race in the world. 10km flat, right turn, 30km flat, right turn, small hill, medium hill, turn around, and do the same in reverse.
It was intense - you have to focus the whole time in big groups. I was expecting everyone to go over the hill fast so I moved to the front part and stayed with the front people. At the top there were only 5 people left, so I had 30km of a small group. In the small group I actually had to do some work and I felt it in the final 30km. I pulled a bit in the last 5km when I was sure the legs were going to make it.
So glad I did it. It got the cycling training off to a bang.

Saturday Aug 8, 2009 #

Cycling long 2:20:00 [3] 49.42 km (21.2 kph)
shoes: Shimano SH-R047

Max 70.9 Ave 21.1
Morning ride with the Swarbreck cycling club. I cycled to their house. Met Jane, Kate, Kate and Franc. We rode into Edenvale and back. And I rode home. We stopped a lot, but it was good company.

Friday Aug 7, 2009 #


Sorted the road bike out - changed a tyre, made sure everything works etc. Set off for ~15km but decided my legs were tired. Cycling tomorrow and 110km on Monday, so gave the legs a break.
I did about 2km

Thursday Aug 6, 2009 #

Stationary Bike 42:00 [3]

Paddle 1:00:00 [3] 8.18 km (7:20 / km)
shoes: K2 Accord

8 laps of Emmerentia with Jane in the Accord. Had very numb legs by the end. At least it was warm. And its really hard to fall out of an Accord

Wednesday Aug 5, 2009 #

Run 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Pegasus 07

Lots of slow laps of the track, some tearing around for Garry's exercise, and some throwing of the tennis ball.
Jane and I appear to be #986 in the waiting list for the Sani2C - and there are 700 places in the race. So we're going to some luck or more talk of the recession to get in :)

Tuesday Aug 4, 2009 #

Run (old house) 24:29 [3] 4.0 km (6:07 / km)
shoes: Salomon Wings

Past the old house with Sarah to see if we could get some post. They weren't in.
Ian dropped off some Wings that are too small for him. They're dangerously red. Lucky me!

Stationary Bike 42:00 [3]

2 episodes of 'how I met your mother' after the run

Monday Aug 3, 2009 #

Cycling (Linksfield, Bedford) 1:04:34 [3] 22.81 km (21.2 kph)
shoes: Olympic MTB shoes

Ave 21.49 Max 48.5
Usual Silvia's, Club Street, gym etc.
Did my bio exercises afterwards

Sunday Aug 2, 2009 #

Orienteering 20:00 [3]
shoes: Salomon XA Pro 3D Green

Ran around putting out the last few controls, collecting them, and then running up to #97 when we forgot to ask someone to collect it.
Good event! I think we're getting better at it.

Saturday Aug 1, 2009 #


Putting out controls. It didn't rain on us!

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