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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Oct 31, 2010:

activity # timemileskm+mload
  Run15 16:39:58 118.88(8:25) 191.31(5:14)292.5
  Swim14 13:45:00 19.32(42:41) 31.1(26:32)247.5
  Cycling3 13:17:00 211.76(15.9/h) 340.8(25.7/h)239.1
  Spinning9 11:00:00198.0
  Foot Rogaine1 7:50:00 32.31(14:33) 52.0(9:02)141.0
  Paddle4 5:07:00 29.83(10:18) 48.0(6:24)92.1
  MTB-O1 4:50:00 49.9(5:49) 80.3(3:37)87.0
  Strength3 1:20:0024.0
  Trail Running1 20:15 3.11(6:31) 5.0(4:03)19.2
  Orienteering1 15:00 1.86(8:03) 3.0(5:00)4.5
  Total28 74:24:13 466.97 751.511345.0

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Sunday Oct 31, 2010 #

MTB-O (5 hour MTB Rogaine) 4:50:00 [3] 80.3 km (3:37 / km)
shoes: Olympic MTB shoes

Alan decided he wasn't up for 5 hours on the bike, so Nathan and I made our return to racing.
We went well. The plan was to head far south for the big pointers and then far north for the other big pointers. Everything in between was a bonus. I'd hoped to get a few more 40's and 50's north, but we didn't have time.
So it wasn't the best strategy. Nic and Ryno got 40 more points with only 77km. They cleared north and then did a loop south that I'd written off as too hilly and slow.
Enjoyed it a lot. It got a bit hard in the last hour.

Saturday Oct 30, 2010 #

Foot Rogaine 7:50:00 [3] 52.0 km (9:02 / km)
shoes: Salomon Wings

Kaapschehoop 1:35'000. Total distance a guess for now...
Teamed up with Alan. He had a stomach bug on Friday. He was throwing up and feeling bad. He was still a bit out of it on the drive there. But he woke up and decided to race.
He started well but slowed down from about 1h30. Although not fast he was steady the rest of the way. He did very well to do 8 hours in that condition.
I think I nailed the strategy on this one. We cleared north except for #4. Our south loop gave us lots of options. I overestimated the difficulty of getting through the valley below #8 so we had lots of time to spare at the end. We walked in, so probably had 25 extra minutes we could have used. We should have gone for 21 (if I remember correctly).
My biggest mistake of the day was #16. Attacked it twice from different angles and both times there were roads missing that put us in a place I was unsure of. By the time we relocated the 2nd time I decided to move on to #30.
In the end just 60 points behind Nic and Ryno, which is a great result for us. If Alan was feeling stronger and I'd nailed everything, we would have been close

Friday Oct 29, 2010 #

Note
(rest day)

Driving to Kaapschehoop in the evening

Thursday Oct 28, 2010 #

Spinning (Morningside) 1:15:00 [3]

Swim 1:00:00 [3] 2.2 km (27:16 / km)

Usual Thursday - lots of short fast repeats with little rest

Wednesday Oct 27, 2010 #

Paddle 1:14:00 [3] 11.5 km (6:26 / km)
shoes: K1 Assegai Bigfoot

10 long laps of Emmies. Tim was there for the last half which made the time go a bit quicker

Swim 1:00:00 [3] 2.4 km (25:00 / km)

Stroke focus Wednesday

Run 46:00 [3] 9.86 km (4:40 / km)
ahr:153 max:166 shoes: Asics 1140

Run between the thunderstorms from gym. Just got in as it started to drizzle again. Saw some great lightening in the dark.
Rivonia, Benmore, West, North, Rivonia.

Tuesday Oct 26, 2010 #

Spinning 1:30:00 [3]
ahr:151 max:163

A lot easier getting the HR up. Maybe it was the rest.
Its strange how 5 days 'off' spoil the rhythm. I feel like I have to get back into it again.

Run 1:05:00 [3] 12.5 km (5:12 / km)
ahr:153 max:166 shoes: Asics 1140

The Northriding loop. Supposed to be a much higher intensity tempo run. Felt awful for the first half. Maybe the first run back at altitude? Anyway, it improved on the second half.

Supposed to start a new training phase this week. Probably going to push it out a week. Loading the running and then doing the rogaine doesn't seem like a good idea. I also need to paddle! Hopefully I'll be able to pick it up next week - but then I'm going to be trying to recover from the weekend. We'll see...

Monday Oct 25, 2010 #

Swim 1:00:00 [3] 2.6 km (23:05 / km)

warmup, 300 kick, 300 pull, 10 x 150m on 3 min. warmdown.

Sunday Oct 24, 2010 #

Note

And home again.
A nice break. Lots of snorkelling, sailing and volleyball. I think I will take up sailing when I can't run anymore...

Saturday Oct 23, 2010 #

Spinning 45:00 [3]

Run 1:30:00 [3] 18.0 km (5:00 / km)
ahr:144 max:155 shoes: Salomon Wings

Along the beach again. Got past the resorts into the poorer parts of Mauritius. A lot more real - litter, stray dogs. Its not all white sand. A few light showers spoiled my sunset, but otherwise a good run.

Strength 30:00 [3]

Friday Oct 22, 2010 #

Swim 50:00 [3] 2.0 km (25:00 / km)

Spinning 45:00 [3]

Found a spinning bike

Thursday Oct 21, 2010 #

Run 25:00 [3] 4.17 km (6:00 / km)

Run with Jeremy, Kirsty and Maggy along the beach. Barefoot. Got a blister on my big toe.

Run 1:00:00 [3] 12.0 km (5:00 / km)
ahr:143 max:156 shoes: Salomon Wings

Another run on my own. Sunset and beach were amazing. I love running in exotic places

Wednesday Oct 20, 2010 #

Note

Mauritius!!

Tuesday Oct 19, 2010 #

Spinning (Sandton) 1:30:00 [3]
ahr:145 max:162

HR monitor is showing i'm not working as hard as I thought. Getting to 140 in the first half an hour was hard work. Then managed to keep it 140-150 but it was a sweaty task. I thought I had more of a hamster heart than this?

Run tempo (Old Parks TT) 37:17 [3] 8.0 km (4:40 / km)
ahr:157 max:166 shoes: Asics 1140

Running on HR, trying to stick to 160.

Run 17:00 [3] 3.4 km (5:00 / km)
shoes: Asics 1140

Warmup

Monday Oct 18, 2010 #

Swim 1:00:00 [3] 2.4 km (25:00 / km)

warmup, 300m pull, 100m kick, 3 x (200, 150, 100, 50, bk bs kick), warmdown

Strength 30:00 [3]

Sunday Oct 17, 2010 #

Run 2:00:00 [3] 22.68 km (5:17 / km)
ahr:138 max:146 shoes: Asics 1140

From home to the gym. Then with the group on the usual loop. 2nd half on my own. Past the gym and back home.

Paddle 1:26:00 [3] 14.0 km (6:09 / km)
shoes: K1 Assegai Bigfoot

12 long laps of Emmies. Dark by the end.

Saturday Oct 16, 2010 #

Cycling 4:44:00 [3] 101.0 km (21.3 kph)
shoes: Olympic MTB shoes

In the process of fitting my new road wheels, so MTB today. Rode from Morningside to Teak Place. It was further than I thought... did a Black loop at Teak Place. Some new tracks.
Seemed windy on the way home, but that could have been fading legs.

Swim 1:00:00 [3] 2.4 km (25:00 / km)

Got there a bit late so on my own.
Warmup, 4 x (200m paddles, 50 kick, 250m swim), warmdown. It was hard going

Run 15:00 [3] 3.0 km (5:00 / km)
ahr:136 max:140 shoes: Asics 1140

Short run to check the HR monitor is working. Had my dodgy old polar serviced.

Friday Oct 15, 2010 #

Trail Running race 20:15 [5] 5.0 km (4:03 / km)
shoes: Salomon Wings

Teak Place Night Relay in a work team. 1st leg. Flat out! Probably not what the training program called for. But super fun! I ran in Piers' footsteps the whole way. I was pretty happy to keep up. He had about 20m at the end. And Mr Edmiston appeared between us after taking a wrong turn (short cut...). So about 7th overall.
Kirsty, Thato and Coach brought us home strongly.

Thursday Oct 14, 2010 #

Spinning (Sandton) 1:30:00 [3]

Swim 1:00:00 [3] 2.3 km (26:05 / km)

warmup, 8x25m, 2 x 200m pull bouy, 6x50m, 2 x 300m pull bouy, 2 x 100m, wamdown

Wednesday Oct 13, 2010 #

Run 40:00 [3] 7.5 km (5:20 / km)
shoes: Asics 1140

Summit, Rivonia, down to the spruit, out to Saigon, home. Felt awkward running slow after going a bit faster yesterday

Swim 1:00:00 [3] 2.3 km (26:05 / km)

warmup, (drills, 100m swim, 100 pull, 100 kick, 100 swim, bk, br, bk, br) x 3, warmdown.
Really bad at kicking still...

Tuesday Oct 12, 2010 #

Spinning (Sandton) 1:30:00 [3]

Run tempo 1:00:00 [3] 11.5 km (5:13 / km)
shoes: Asics 1140

Round the outside of the office park, Spionkop, Aerole, Witkoppen. Some good hills.

Monday Oct 11, 2010 #

Swim 50:00 [3] 2.1 km (23:49 / km)

warmup, 400m pull, 200m kick, 10 x 100m on 2 min. Seemed to be holding 1:30. warmdown

Strength 20:00 [3]

Sunday Oct 10, 2010 #

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: Saloman SpeedCross

Heronbridge 1:3'000 GOC relays. 3rd leg with Sarah and Nic Cooper.
Sarah had a solid start and Nic got us into 4th. I stayed in 4th. Brad was too quick to catch and the AR teams had a good lead.
I felt the lack of orienteering. Wasn't getting a clear picture of each leg.
On the plus side I ran well up the hill. Definitely in the red for 3km.

Run 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Asics 1140

On the way home from O', got dropped at Linksfield off-ramp. Up to Dan's house, south to the highway, across to Bedford gym, old gym run to the old house, and back home. Hot!
And only 12km. I was hoping for more...

Paddle 1:20:00 [3] 12.5 km (6:24 / km)
shoes: K1 Assegai Bigfoot

11 long laps of Emmerentia. Lots of wind to keep it interesting

Saturday Oct 9, 2010 #

Cycling 3:23:00 [3] 92.8 km (27.4 kph)
shoes: Shimano SH-R047

Ave 27.6 Max 57
Did a loop through Sandton to Woodmeade. Joined the B bunch. Cruising along nicely. The pro who always has a lot to say is Doug Ryder. We went through Irene. On the way back along Old JHB Rd, I lost a waterbottle, turned around too look at it, and then rode into big hole where there was tar missing on the side of the road. Front tire survived but rim is quite bent. Back wheel has a big ding and went flat. Changed it and limped home with half working front brakes.
Silly mistake that ruined the ride and my wheels.

Cycling 1:10:00 [3] 27.0 km (23.1 kph)
shoes: Olympic MTB shoes

Got home, swapped bikes and finished off the ride.

Swim 1:05:00 [3] 2.3 km (28:16 / km)

Warmup, 8 x 250m alternating pb and paddles. short warm down.

Friday Oct 8, 2010 #

Note

Late night so skipped the paddle. Again...

Run hills 1:10:00 [3] 13.33 km (5:15 / km)
shoes: Asics 1140

From work on the dirt roads towards Jackal Creek. 8 repeats of the hill from the river to Spionkop Road. Then out to Aereole Road and back. Nice run!

Thursday Oct 7, 2010 #

Swim 1:00:00 [3] 2.0 km (30:00 / km)

Warmup, 300 kick, 300 pull, 4x100m, 100 breast, back, breast, back, 4x50m, 100 br, bk, br, bk, 4 x 100m, warmdown

Spinning (Northgate) 45:00 [3]

Wednesday Oct 6, 2010 #

Run 34:00 [2] 6.0 km (5:40 / km)
shoes: Asics 1140

Morningside run

Swim 1:00:00 [3] 2.0 km (30:00 / km)

Warmup, some combination of 300 steady, 300 paddles, 100 drills, 100 stroke count for a total of 2km. Warmdown

Tuesday Oct 5, 2010 #

Spinning (Sandton) 1:30:00 [3]

Run (Old Parks TT) 40:41 [2] 8.0 km (5:05 / km)
shoes: Asics 1140

Steady. Looking forward to having HR so I have a better idea of how fast I should run.

Monday Oct 4, 2010 #

Paddle 1:07:00 [3] 10.0 km (6:42 / km)
shoes: K1 Assegai Bigfoot

10 laps of Emmies

Swim 1:00:00 [3] 2.0 km (30:00 / km)

warmup, 3 x 200m, 100 drills, 6 x 100m, 100 drills, 100 kick, 100 fast, 100 cooldown

Note

Freddy's gym program after swimming. Its mostly body weight stuff so I can do it anywhere

Sunday Oct 3, 2010 #

Run 1:35:00 [3] 18.0 km (5:17 / km)
shoes: Asics 1140

Long run from Morningside. Shifting up the hills with Stephan on the 1st 6 km. A bit slower over the rest. Finished on 16km and did a little loop with Jenny.

Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Asics 1140

Easy run with Jane in the afternoon.

Saturday Oct 2, 2010 #

Cycling long 4:00:00 [3] 120.0 km (30.0 kph)
shoes: Shimano SH-R047

Long ride in the Cradle. Worked the whole way. Good ride!
Apart from the drawing pins

Swim 1:00:00 [3] 2.1 km (28:34 / km)

No coach today, so almost the same as Thursday. 600m warmup

Friday Oct 1, 2010 #

Run 50:00 [3] 9.38 km (5:20 / km)
shoes: Asics 1140

Started at work and ran south. Did 8 'hill runs' which involved running up any hill on the route fast.

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