Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m	load
Cycling	5	10:55:20	155.34	(14.2/h)	250.0	(22.9/h)		196.6
Orienteering	6	6:54:23	14.91		24.0		540	225.0
Run	12	6:20:47	44.78	(8:30)	72.06	(5:17)		132.5
Adventure Racing	1	1:20:00						24.0
Trail Running	1	49:00	6.59	(7:26)	10.6	(4:37)		14.7
Total	21	26:19:30	221.62		356.66		540	592.8

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Monday May 31, 2010 #

Run 53:00 [3] 9.94 km (5:20 / km)
shoes: Asics 1140

In the dark around work

Sunday May 30, 2010 #

Adventure Racing (Kinetic Sprint #2) 1:20:00 [3]

Teamed up with Jane and Ryno. Held at Jackal Creek golf estate in Northriding. 2 cycle legs, 1 run, and an obstacle course. Fast and smooth. We won the mixed, about 5 min down on the first mens team. Fun! Maybe a bit too short

Saturday May 29, 2010 #

Run 15:00 [3] 2.73 km (5:30 / km)
shoes: Asics 1140

Short run with Jane around Waverly

Cycling 1:20 [3] 16.0 km (720.0 kph)
shoes: Olympic MTB shoes

Ride around Teak Place with Jane, Kate and Nathan. Kate was trying out her new bike and figuring out how to mountain bike

Orienteering 19:30 [3] 3.0 km (6:30 / km)
shoes: Salomon Wings

Zoo Night O'. Lots of fun. Got a bit disorientated a few times and made a few small mistakes

Wednesday May 26, 2010 #

Run (Track) 30:00 [4] 6.0 km (5:00 / km)
shoes: Asics 1140

(3 x 300m, 100m recovery) x 3 with 3 min rest between sets.

Tuesday May 25, 2010 #

Run 38:13 [4] 8.0 km (4:47 / km)
shoes: Asics 1140

Steady. Really stiff Achilles and front part of my shins.

Sunday May 23, 2010 #

Trail Running 49:00 [3] 10.6 km (4:37 / km)
shoes: Salomon Wings

Trail run at Teak Place. Only 10 competitors at 6h30 in the cold. So I somehow won it and got 10 free passes to Teak Place. Nice route and pretty with the frost and mist.

Cycling 2:09:00 [3] 40.0 km (18.6 kph)
shoes: Olympic MTB shoes

Teak Place 40km MTB race. Most of the way on technical tracks. Only 2km of dirt road. Went quite hard. Finished in 8th I think.
Tough day.

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: Salomon Wings

Hanging controls for the Junior Training at Protea Ridge. Really interesting bit of the map. I cheated and used the full map, not just the contours

Saturday May 22, 2010 #

Cycling 2:10:00 [3] 60.0 km (27.7 kph)
shoes: Shimano SH-R047

Club 100 C group. Felt quite easy

Friday May 21, 2010 #

Run 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics 1140

Ran into and home from work.

Thursday May 20, 2010 #

Cycling 1:05:00 [3] 22.0 km (20.3 kph)
shoes: Olympic MTB shoes

Work and back. Bit a convoluted route there because its only 4km straight line

Wednesday May 19, 2010 #

Run 35:00 [3] 6.1 km (5:44 / km)
shoes: Asics 1140

Track session with at Harriers. Jane found out about it and it looks like a nice thing to do regularly.
400m laps. 1, 2, 3, 2, 1 laps with 1 min rest.

Tuesday May 18, 2010 #

Run 26:51 [3] 4.88 km (5:30 / km)
shoes: Asics 1140

Legs are feeling better. Mixed up the pace a bit

Monday May 17, 2010 #

Run 22:00 [2] 4.0 km (5:30 / km)
shoes: Asics 1140

2km with Jeremy around the office park. Another 2km on my own. Legs are really stiff and sore! Feeling better after the run. A ride would have been ideal, but couldn't really fit it in...

Sunday May 16, 2010 #

Orienteering race (GOC Lomg Champs) 1:31:54 [5] 10.0 km (9:11 / km) +285m 8:03 / km
shoes: Salomon XA Pro

Hennops farm 1:15'000.
Bit bleak about this performance. Not great physically and lots of medium sized mistakes. 3 min on #3. 2 min on #5. 3 min on #9. 1 min on #10. So lots of time lost. And I got really sore and slow over the course. Now I have very sore legs. I'm hoping its something to do with the cold, but maybe I'm just getting old and haven't been running enough lately.

1 - Splits

Saturday May 15, 2010 #

Orienteering race (SA Sprint Champs) 19:39 [5] 3.2 km (6:08 / km) +70m 5:32 / km
shoes: Saloman SpeedCross

Pretoria Boys High, 1:4'000. The first SA Sprint Champs
Smooth run with no mistakes and 1 2 small route choice errors. Most of time loss I think is speed and slower running while reading ahead. So I think it was consistent.
Not feeling 100%. Lacked a bit of horse power, possibly due to the cold. 7 sec back on Nic and 40+ sec down on Dylan. Nice run Dylan!

Orienteering race (GOC middle Champs) 43:20 [5] 4.8 km (9:02 / km) +185m 7:34 / km
shoes: Salomon XA Pro

Hennops Farm 1:10'000
Bit of a strained calf and quad from the morning.
Lot of direction changes and short legs. It kept me busy but still didn't seem to difficult. Felt slow, but no one could move fast over those rocks.
My first significant mistake was #18. Making mistakes at the 2nd last is becoming a habit. I didn't find the right attackpoint and lost about 1m30. Should have used the path junction as an attackpoint.
Low blood sugar that I felt on the way to #13. Ate 6 super C's and was ok to the end, but lacked some go.

3 - Splits

1 - Splits

Thursday May 13, 2010 #

Run 22:00 [3] 4.19 km (5:15 / km)
shoes: Asics 1140

Wednesday May 12, 2010 #

Run 27:30 [3] 5.0 km (5:30 / km)
shoes: Asics 1140

This time east out of the office. Still feel like I'm recovering from the cold

Tuesday May 11, 2010 #

Run 28:45 [3] 5.23 km (5:30 / km)
shoes: Asics 1140

West into Northriding. Feeling ok. Nice to get moving

Monday May 10, 2010 #

Note

Feeling a lot better today. Hopefully I'll be strong by the weekend

Sunday May 9, 2010 #

Orienteering 1:00:00 [3]
shoes: VJ Twisters

Map memory and star relay at Langkloof. I walked the map memory with Jeremy. Need to work on my memory of the control circle. No problems getting there.
Ran faster than I should have in a star relay with Steph. We came 3rd :-)

Saturday May 8, 2010 #

Orienteering 2:30:00 [3]
shoes: VJ Twisters

Bit of cold so took the whole day easy

1. Traffic light: started badly, improved quite a bit getting a feel for the distance judgment.
2. Running the course we set earlier: in the Ruins. Know the area quite well. Working angles well without a compass.
3. Walked around the control pick.
4. Set out the night course in the day. Feeling better so a bit of jogging.
5. Night O: gave Sarah big light. It was a joke with my other 2 candle power headlight. I could just about see my feet. So I had to get really close to them. Difficult even though I'd put them out :)

Tuesday May 4, 2010 #

Run 40:28 [3] 8.0 km (5:04 / km)
shoes: Asics 1140

Easy TT. Bit of a sore throat

Saturday May 1, 2010 #

12 PM

Cycling (Parys 24 hour) 5:30:00 [3] 112.0 km (20.4 kph)
shoes: Olympic MTB shoes

8km laps, a bit of mud, single track through the forest... fun!
The official category was 7 with 3 girls. We had 5 people most of the time and then 4 for the last 4 hours. I did 3 pressured laps towards the end, alternating with Gerhard. We snuck home in 2nd by 45 seconds!

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