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Training Log Archive: apope

In the 31 days ending Jul 31, 2010:

activity	#	time	miles		km		+m	load
Orienteering	10	7:24:22	33.54	(13:15)	53.97	(8:14)	410	144.1
Cycling	3	4:15:00	42.56	(10.0/h)	68.5	(16.1/h)		76.5
Stationary Bike	5	4:00:00						67.5
Run	6	3:11:35	24.07	(7:58)	38.73	(4:57)		68.3
Paddle	3	2:55:00	16.16	(10:50)	26.0	(6:44)		52.5
Trail Running	1	1:30:00	7.46	(12:04)	12.0	(7:30)		27.0
Track	2	1:15:00	3.11		5.0			22.5
Total	22	24:30:57	126.89		204.21		410	458.4

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Saturday Jul 31, 2010 #

Cycling 45:00 [3] 15.0 km (20.0 kph)
shoes: Olympic MTB shoes

From Waverly, up Alp d'Huez twice.
Had a monster bike service: new BB, free body hub, pedals, cable, shock services + seals. And then I broke a spoke today. Back wheels gone back in.

Wednesday Jul 28, 2010 #

Track 35:00 [3] 5.0 km (7:00 / km)
shoes: Asics 1140

Shorter warmup because I was a bit late.
3 sets of (400m, 2min, 200m, 2min, 200m) with 4min in between.
Nothing spectacular, 400's in about 75s. Felt heavy to start but it improved...

Tuesday Jul 27, 2010 #

Run 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics 1140

First half really slow with Jane and second half a lot faster. Felt good. Still a bit short of sleep.
I think i need a faster girlfriend - this one's too slow ;)

Sunday Jul 25, 2010 #

Run 35:00 [3] 7.0 km (5:00 / km)
shoes: Salomon XA Pro

Kinetic AR #3 at Paddle Power.
Raced with Brian and Jane. It went really well up to #17 which was 50m out of place and took us 4 min to find. Then I forgot about the game fence to #18. So we should have been a lot closer to the leading men's teams.
Fun race. Thanks team!

Cycling 1:00:00 [3] 18.5 km (18.5 kph)
shoes: Olympic MTB shoes

Kinetic Race MTB. Into Pelindaba on the 1st leg and west of paddle power on the 2nd leg

Paddle 1:10:00 [3] 10.0 km (7:00 / km)

10 laps of Emmies with Jane in the Yetti. Feeling comfortable

Thursday Jul 22, 2010 #

Stationary Bike 50:00 [3]

Wednesday Jul 21, 2010 #

Paddle 40:00 [3] 6.0 km (6:40 / km)
shoes: K1 Assegai Bigfoot

6 laps of Emmies. Fingers were really cold!
Felt pretty solid in the boat

Track 40:00 [3]
shoes: Asics 1140

Track at Harriers
2.5km warmup
5 x 800m at 10km pace. with 1 min rest.
3:00, 2:58, 2:57, 2:53, 2:58
Short warmdown.
Not super fast but felt strong. Good session :)

Tuesday Jul 20, 2010 #

Run tempo 36:00 [4] 8.0 km (4:30 / km)
shoes: Asics 1140

TT at Old Parks. Felt very strong and comfortable for a good pace. Started late and caught Jane with about 2km to go. Ran the last part with her

Monday Jul 19, 2010 #

Stationary Bike 45:00 [2]

Last 45 minutes of Boondock Saints. Kept it quite - legs are quite tired.

Sunday Jul 18, 2010 #

Orienteering 1:34:00 [3] 9.7 km (9:41 / km) +410m 8:00 / km
shoes: Salomon XA Pro

Mohales North CC. 1:15'000 Brown
A tough course with some monster climbs. Obviously didn't move very well cos I was beaten by Brad and Paul. I wasn't expecting that! Made 1 mistake in the circle at #8 I think. Otherwise maybe missed the odd game track. But 8 minutes on running speed :(
Bad day. Not feeling great

Paddle 1:05:00 [3] 10.0 km (6:30 / km)

10 laps of Emmies with Jane in a good looking Yeti. We were moving quite well, just about keeping up with Brian and Phillip in a faster boat. Phillip didn't seem to be trying too hard ;)

BROWN - Splits

Saturday Jul 17, 2010 #

Trail Running 1:30:00 [3] 12.0 km (7:30 / km)
shoes: Salomon Wings

Diamond Dash 2 50km AR. Out in the Cullinan area again. Raced with Jane and Brian as Red Ants.
First run was a bit chaotic. Most of the teams ran around together, not quite sure where to go.
Second run was a navigation leg. The map was spatially correct but missing a lot of detail. Handled it ok. Messed up #2 cos of the change of scale from the MTB. Dealt with #5 ok considering the lack of detail.

Cycling 2:30:00 [3] 35.0 km (14.0 kph)
shoes: Olympic MTB shoes

MTB legs of the Diamond Dash.
1st leg was a nav leg. It went ok.
2nd leg was a 20km marked route with some virgin single track. Hard work. Suffered a lot!

We had a solid race - 1st place. I was disappointed by my showing though. The 2nd bike leg was hard!

Thursday Jul 15, 2010 #

Stationary Bike 1:00:00 [3]

1 hours moderate effort to the first part of Boondock Saints. Went quite fast actually.

Wednesday Jul 14, 2010 #

Run 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics 1140

Track at Harriers.
Warmup
3 x 800m with a long break in between. Cold, so we did some strides and jogs in between. 2:48, 2:50, 2:46.
Stuggling with a lack of oxygen!

Saturday Jul 10, 2010 #

Orienteering 49:00 [3] 5.9 km (8:18 / km)
shoes: VJ Twisters

Coaches race: Rebild Bakker 1:10'000, 5m contours
Very different terrain to the rest of the areas we've been running on. Nots as technical. Very physical hills. Ran the first 8 in a big group. It thinned out and I did the last 9 mostly on my own. Not feeling great in the morning before, so didn't push too hard

Friday Jul 9, 2010 #

Orienteering 35:04 [3] 3.9 km (8:59 / km)
shoes: VJ Twisters

Kollerup 1:10'000, 2.5m contours. Course 2B
Absolutely smashed by Nic today. Had a biggish mistake on #4. But otherwise, not very fast and smooth.
Nic 25:00

Thursday Jul 8, 2010 #

Run 30:35 [3] 5.73 km (5:20 / km)
shoes: Salomon Wings

Out from the barracks: warmup, (1 min on, 1 min off) x 5.
Should get to run the middle tomorrow :)

Stationary Bike 35:00 [3]

10 min warmup, 6 x (1min on, 30 sec off)

Wednesday Jul 7, 2010 #

Orienteering 34:00 [3] 5.0 km (6:48 / km)
shoes: VJ Twisters

Rebild Bakker 1:10'000 Relay Model Area. 5 meter contours for a change
Runnable white forest. Lots of slopes. Heather in the open areas is hard work. Enjoyed it

Stationary Bike 50:00 [3]

Spinning bike in the Barracks gym. Got to find some cycling legs for a small race at the beginning of next month.
10 min warmup, 5 x (2 min on, 2 min off), 5 x (1 min on, 1 min off), 10 min easy

Tuesday Jul 6, 2010 #

Orienteering 59:40 [3] 6.0 km (9:57 / km)
shoes: VJ Twisters

Svinklov 1:10'000. Similar course to the Womens Long. Missed the 1st 4 controls and the coaching zones. Also we had a 1:10'000 map compared to their 1:15'000. Nice forest, much more runnable than I was expecting.
Faffed a lot! Need to come up with better plans before I start each leg.

Monday Jul 5, 2010 #

Orienteering race 16:38 [5] 2.7 km (6:10 / km)
shoes: Salomon Wings

Men's JWOC sprint course but run under the public tour.
15 sec on #1, 30 sec on a wall I didn't spot (can't remember which number without looking at the map). Well done Mike - ahead of me by 8 sec.

Sunday Jul 4, 2010 #

Event: JWOC 2010 Aalborg DENMARK

Orienteering 10:00 [3] 1.5 km (6:40 / km)
shoes: Salomon Wings

Short run around the Sprint Model
1:4'000 Aarlborg University

Saturday Jul 3, 2010 #

Orienteering 45:00 [3] 5.0 km (9:00 / km)
shoes: VJ Twisters

Long and Middle Model Events. 1:10'000 and 1:15'000 of Svinklov
Went pretty well

Run 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Twisters

Run around on the roads on the map afterwards

Friday Jul 2, 2010 #

Orienteering 50:00 [3] 5.0 km (10:00 / km)
shoes: VJ Twisters

Rold relay training - 1:10'000, 2.5m contours.
Awesome forest! I enjoyed it a lot. Runnable, interesting contour reading.
3 x 6 control intervals starting with Nic. Messed the last one up a bit. Loved the 1st and 2nd white running.

Thursday Jul 1, 2010 #

Orienteering 51:00 [3] 9.27 km (5:30 / km)
shoes: Salomon Wings

Team rest day at Legoland. Fun day out...
Went for a run at 21h00. 5 sets of 4 min, 2 min off. Found about 200m of uphill!

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