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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Oct 31, 2009:

activity # timemileskm+mload
  Cycling4 6:09:22 96.85 155.87216.7
  Run10 4:45:37 33.54(8:31) 53.98(5:17)98.1
  Paddle5 4:11:45 24.97(10:05) 40.19(6:16)75.5
  Orienteering6 2:46:18 21.87 35.262.2
  MTB-O1 1:43:00 14.85(6:56) 23.9(4:19)97.8
  Swim4 1:32:44 2.11 3.429.3
  General fitness1 50:0015.0
  Trail Running1 45:00 5.08(8:51) 8.18(5:30)13.5
  Total23 22:43:46 199.29 320.72608.3

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Thursday Oct 29, 2009 #

Swim 30:00 [3] 1.2 km (25:00 / km)

The wits pools is a bit yucky at the moment...
600m warmup and 12x50m with 15s rest

Wednesday Oct 28, 2009 #

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

Wits map memory interval things

Tuesday Oct 27, 2009 #

Paddle 52:45 [3] 9.6 km (5:30 / km)
shoes: K2 Accord

3 laps of the Germ'. Fastest time yet I think

Monday Oct 26, 2009 #

Swim 32:30 [3] 1.2 km (27:05 / km)

Theres a slim chance I miscounted and actually did 1.3km. But I doubt it - i think i was just really slow. It was comfortable tho, so 1.5km should be ok on Sunday

Run 30:00 [3] 5.63 km (5:20 / km)
shoes: Nike Pegasus 07

My quads are really sore from yesterday... cruised around Sandton

Sunday Oct 25, 2009 #

Orienteering race (GOC relay) 19:00 [5] 3.6 km (5:17 / km)
shoes: Saloman SpeedCross

No mistakes. Perhaps the 2nd pass through the buildings could have been better.
Running ok, but died a little after the spectator control.
Seems like I had a good time. We were about 1:30 off AR Club in the end. Garry's run was too much for us... Stijn and Kobus also did well

Saturday Oct 24, 2009 #

Paddle 1:15:00 [3] 10.71 km (7:00 / km)
shoes: K2 Accord

7 laps with Lisa before the session.
Then coaching with Russel. I better practice going in a straight line because I might be driving Francois.

Thursday Oct 22, 2009 #

Run 36:57 [3] 6.72 km (5:30 / km)
shoes: Nike Pegasus 07

Ran to Innisfree park and back. Nice evening, but lots of traffic in Sandton

Wednesday Oct 21, 2009 #

Run 51:24 [3] 9.64 km (5:20 / km)
shoes: Nike Pegasus 07

Ran around Sandton instead of sitting in traffic.
This work thing really gets in the way of training

Monday Oct 19, 2009 #

Cycling race 2:57:30 [5] 106.0 km (35.8 kph)
shoes: Shimano SH-R047

A lot harder than I was expecting... it went ok. Chain fell off and I lost a nice group - maybe 5 min.
Fun weekend

Saturday Oct 17, 2009 #

Trail Running 45:00 [3] 8.18 km (5:30 / km)
shoes: Salomon XA Pro

An awesome run along a trail west of Umhlanga. Then some along the beach.

Friday Oct 16, 2009 #

Run 36:00 [3] 6.55 km (5:30 / km)
shoes: Salomon XA Pro

Run with Nathan and Jane along the board-walk and back along the beach.

Wednesday Oct 14, 2009 #

Run warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Nike Pegasus 07

Orienteering 20:00 [3]

The circular angles exercise. We came up with some tricky variations

Tuesday Oct 13, 2009 #

Paddle 50:00 [3] 8.4 km (5:57 / km)
shoes: K2 Accord

7 laps of Emmerentia with Lisa

Run 27:30 [3] 5.0 km (5:30 / km)
shoes: Nike Pegasus 07

Running to the km stretch and back

Run 3:19 [5] 1.0 km (3:19 / km)
shoes: Nike Pegasus 07

Predicted 3:27 and ran 3:19. Better than I thought...

Monday Oct 12, 2009 #

Run 33:28 [3] 6.09 km (5:30 / km)
shoes: Nike Pegasus 07

Down to Rhodes Park for a few loops on the grass.

Sunday Oct 11, 2009 #

General fitness (BritFit) 50:00 [3]

BritFit class at James Ethel Grey Park. Lisa and Francois were also there. Lots of running round, pushups, burpies, situps. Felt quite dizzy and knackered at one stage - new exercise at high intensity

Paddle 20:00 [3] 3.08 km (6:30 / km)

Paddle coaching session with Russel. I did a few out and backs with Lisa and Francois.

Saturday Oct 10, 2009 #

Cycling 1:34:30 [2] 27.07 km (17.2 kph)
shoes: Olympic MTB shoes

Ave 17.6 Max 37
Northern Farm with a good crowd - Nathan, Dylan, Jane, Mike, Pete and Sarah.

Thursday Oct 8, 2009 #

Orienteering (Linksfield) 1:04:18 [3] 21.1 km (3:03 / km)
shoes: Olympic MTB shoes

Ave 20.0 Max 44
Up the Alpe in 5:00 - going hard

Wednesday Oct 7, 2009 #

Paddle 54:00 [3] 8.4 km (6:26 / km)
shoes: K1 Assegai Bigfoot

7 laps of Emmies without falling out! Felt pretty solid

Run 20:00 [3] 3.87 km (5:10 / km)
shoes: Nike Pegasus 07

Warming up around the track. Turning into a bit of a cross country course.

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Nike Pegasus 07

Garry had a new exercise, a circle of stakes and he set courses between them. Tricky getting the angles right

Tuesday Oct 6, 2009 #

Cycling (Linksfield) 1:07:22 [3] 22.8 km (20.3 kph)
shoes: Olympic MTB shoes

Ave 20.53 Max 46.4
A relaxed ride - skipped the Alp - my legs are quite tender at the moment

Monday Oct 5, 2009 #

Swim 25:14 [3] 1.0 km (25:14 / km)

Run (Queen Marathon) 20:09 [3] 3.5 km (5:45 / km)
shoes: Asics 1140

Ran with Sarah with me looping about a bit. Leg felt good

Sunday Oct 4, 2009 #

MTB-O race 1:43:00 [5] 23.9 km (4:19 / km)
shoes: Olympic MTB shoes

Hennops MTB-O
Lots of fun! But frustrating because I got absolutely dominated by Nic. 20min faster! I feel like I need to practice this more... I had a strong first half and kept a high intensity. Started making small mistakes and the intensity dropped off a bit over the 2nd half.
Need to modify my map board a bit.
Talking to Nic, I missed a few good routes. I don't seem to think and orienteer that well, especially over the 2nd half. At least no mechanicals or missed controls this time. Got to get my head in the game

Saturday Oct 3, 2009 #

Cycling 30:00 [3]

Spinning my legs like a crazy person. On the last one I figured out that I could hit it (like 200rpm) for a few seconds and then rest. But I got told not to do that, even though the "pro's" were doing it on tv last year.
So now I have very sore hip flexors from riding at 150rpm.

Run 15:50 [5] 4.0 km (3:58 / km)
shoes: Nike Pegasus 07

4km on the treadmill

Swim 5:00 [4]

Held on for 2nd

Note

Virgin active indoor triathlon. Claire couldn't make it so I did the cycle in Sarah and Olivia's team. Then there was another team that needed a cyclist so I did another 5km. Then I did the full 4km run, 10km cycle and 250m swim on my own. It was fun and quite intense.

Thursday Oct 1, 2009 #

Orienteering 18:00 [3] 3.0 km (6:00 / km)
shoes: Nike Pegasus 07

Sarah's exercise at Wits. Mix of map memory and intervals I suppose. Worked well

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