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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Dec 31, 2010:

activity # timemileskm+mload
  trekking1 28:00:00 49.71(33:48) 80.0(21:00)504.0
  Cycling4 11:10:28 136.7(12.2/h) 220.0(19.7/h)201.1
  Trail Running3 9:10:31 22.37(24:37) 36.0(15:18)178.1
  Paddle2 4:32:08 26.72(10:11) 43.0(6:20)81.6
  Run8 3:30:39 23.46(8:59) 37.75(5:35)59.6
  Adventure Racing1 2:46:00 15.53(10:41) 25.0(6:38)157.7
  Swim2 2:00:00 2.92(41:05) 4.7(25:32)36.0
  Strength2 40:0012.0
  Orienteering1 15:00 1.86(8:03) 3.0(5:00)14.3
  Total23 62:04:46 279.27 449.451244.5
averages - sleep:7 rhr:39

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Friday Dec 31, 2010 #

7 AM

Strength 20:00 [3]

2 half hearted coughs and no blowing of the nose yet this morning. Come on!

Thursday Dec 30, 2010 #


Back in Jo'burg and off to the doctor. As expected the infection is long gone. There is something lingering in my lungs and sinuses that my immune system can't clear. Got something to take to try and move it out.
Frustrating. I want to train! On the plus side its a good break for the legs. But it feels like my fitness is slipping away. 3.5 weeks to 70.3...
7 AM

Strength 20:00 [3]

I'm logging it! Still coughing and sniffling. Come on now...

Wednesday Dec 29, 2010 #


Short swim in the wetsuit in the dam. More coughing. Grrr
On the plus side the wetsuit is cool. I think I spent more time trying to get it on that swimming.


Another walk up to the Easter Kloof waterfall. This time with the family. Hot out

Monday Dec 27, 2010 #


Spent the day on the mountain. Started at Castle Gorge - which I've never done. Made our way west towards Dome. We came too far south trying to cross a kloof in the way and ended up going South of Dome Pools. Carried on to Easter Kloof. Dropped in from a new spot near the waterfall. Swam in the bum slide pool on the way down.

Good crowd of people who haven't deserted Jo'burg. Nice day out.

Sunday Dec 26, 2010 #

Run 12:00 [3] 2.0 km (6:00 / km)

Easy walk with the family and then a short run. Some coughing and wheezing.

Thursday Dec 23, 2010 #


Sick still. Went for a walk to get outside.

Thursday Dec 16, 2010 #


It was much harder and faster than I was expecting. The competition was very good. I think if we'd only gone for 1 optional in the desert we may have finished 25-28th.
A good experience and great team. Enjoyed it a lot.

Wednesday Dec 15, 2010 #

9 AM

Paddle 3:38:23 [3] 33.0 km (6:37 / km)

Quickest 3 hours of my life!
Day 5's paddle was cancelled due to strong winds. So we spent the day camped on the beach getting fed up with the sand. Nice social ocassion though.
On Day 6 the wind was still strong so we were set a course within the Abu Dhabi bay. 3 laps of 11 km with 4 places to hop out an punch per lap.
We got a good start and held it for a very good position. I pushed hard on the 2nd lap and blew on the 3rd but we managed to hold it together till the end.
11th!! on the stage and still 33rd overall

Sunday Dec 12, 2010 #

4 AM

Cycling 6:08:56 [3] 90.0 km (14.6 kph)

We got to the camp at around 21h00 and after eating, packing, and putting on bike lights we were in bed by 23h30. Up at 2h30 to get ready for the start and try to work out some of the optional co-ordinates for the desert.
Set off at a good speed. The road was good, with the ocassional patch of sand. We rode in a group for a long time. I looked after Alan and kept him in the bunch. Despite quite a bit of pushing he took some strain and it would show later in the day.
Enjoyed the leg. The sand was never too bad or frustrating. I don't know how anyone does this in 4h25!
29th on the leg and 29th in the GC
11 AM

trekking 28:00:00 [3] 80.0 km (21:00 / km)
shoes: Salomon Wings

The stage that makes the race...
We started well and the first 2 CP's gave us a false sense of speed. They were flat and followed some salt pans. We left a number of the top teams resting at CP3 as we headed for CP3+. They came flying past us. We got into CP3+ slightly ahead of schedule but then the wheels fell off. We took 4 hours to get back to CP4. Alan slowed a lot and was struggling to eat. Tim carried his bag most of the way. We thought we'd recover well in the 6 hour break at CP4. We were looking at getting in at exactly 18h00 if we went for 1 more optional. We decided to go for CP4+ and then have the option of 5+ if we were going well.
The reality was that we didn't improve much from the night before. It was slow and steady. So we knew we were going to be late. We got to CP5 at 10am and decided to take our remaining 2hrs of rest. If we'd known about the 14h00 cutoff at CP6 we wouldn't have taken the rest.
So in the end we got to CP6 at 15h00 and we were cutoff. We would probably have been 1hr late at the finish. We got a massive penalty of the maximum stage time + all the optional penalties. The frustrating thing was we got the same penalty as people who didn't start, pulled out very early, or finished with 3 members.
So 33rd for the section (16 other teams received the same penalty) and 33rd overall. That probably means we were the best of the teams that received that max penalty.

Saturday Dec 11, 2010 #

6 AM

Trail Running 43:15 [4] 8.0 km (5:24 / km)
shoes: Salomon XA Pro

A SPRINT along the bottom of Jebel Hafeet. Jane started like the clappers and Tim and Al took a while to warm up. We stayed in touch with Cyanosis until the start of the climb up the ridge. We needed to recover a little...
27th on section. 30th overall
7 AM

Cycling 1:13:03 [3] 20.0 km (16.4 kph)

Woohoo, cycle up Jebel Hafeet.
Onto bikes, couple of km of dirt and then onto a massive tar road that winds all the way to the top. I think the altitude difference is about 800m (maybe thats too much?)
Normally cycling uphill is a pretty constant burn. Try towing uphill for an hour when you have to go at the a consistent speed and standing isn't really an option.
We got into an awesome 4 person towing train and I think it helped out average speed a lot. Lots of fun :)
24th for the stage and our best overall position of 27th.
8 AM

Trail Running 7:21:16 [3] 20.0 km (22:04 / km)
shoes: Salomon XA Pro

Mountain run/rope activities ontop of Jebel Hafeet. What a long stage!
Covered some good distance in the first hour, but then got to the queues and delays at the top of the via ferrata. Slow progress down. All the way to the bottom. Bit of mix up with the 14h00 cutoff at CP7 so we were advised to walk around the abseil - which was only slightly quicker. Then canyoneered/via ferrata'd all the way back up. Short of water by the end. Long day!
We got held up quite a bit in the queues. And I carried a shunt around Abu Dhabi for fun.
32nd on the stage and 32nd overall after day 2.

Friday Dec 10, 2010 #

8 AM

Adventure Racing race 2:46:00 [5] 25.0 km (6:38 / km)

Abu Dhabi Adventure Challenge 2010
Team Mzansi with Tim, Alan and Jane.

Prologue was flipping fast. First a paddle in the inflatable jumping castles. Then a sprint down the beach road. 1000m swim. Sprint back up the road. Then a paddle to Lulu Island. Jane and Alan struggled with a flat bottom of the boat. We had a good run on the dunes collecting 2 points. Started the paddle back with Cyanosis. Swapped boats and combinations but lost 6 min. 29th place on the prologue.
2 PM

Cycling 53:29 [3] 25.0 km (28.0 kph)

Fast group ride from Al Ain to the bottom of Jebel Hafeet.
We started at the back of the group thanks to some bike issues. Some hard riding moving up the field steadily. Should have been a few minutes quicker with a trouble free ride
3 PM

Trail Running 1:06:00 [3] 8.0 km (8:15 / km)
shoes: Salomon XA Pro

Dropped bikes and started running up the canyon. It got steep in places. Over the top of the ridge to the abseil. Jane and Tim went down, Alan and I around. Met at the bottom for a sprint into camp.
31st on section and 29th overall.

Thursday Dec 9, 2010 #

6 AM

Run 36:00 [2] 6.0 km (6:00 / km)

Short run with the team and the gps. Set out some waypoints to practice. From the Park Rotana towards the Carrefor

Monday Dec 6, 2010 #

7 AM

Run 20:00 [3] 3.2 km (6:15 / km)

Easy run around the neighborhood following some waypoints on the gps. Got the process sorted...

Sunday Dec 5, 2010 #

8 AM

Orienteering (Xmas event) 15:00 [5] 3.0 km (5:00 / km)
shoes: Salomon XA Pro

Cool little map of the paint ball pens on Sloane Street. There were 3 course of about 600m. Lots of controls out. Super fun orienteering intervals

Run warm up/down 10:00 [3] 1.6 km (6:15 / km)

Saturday Dec 4, 2010 #

6 AM

Cycling 2:55:00 [3] 85.0 km (29.1 kph)

Easy road ride from Broadacres with Jane and Nathan.
On the new bike :) Slight front derailleur issue, but otherwise good. Sooo many gears - welcome to 10 speed!
9 AM

Run 15:56 [3] 3.19 km (5:00 / km)
ahr:146 max:162 shoes: Asics 1140

Short little brick run. Enough to warm up the running muscles
6 PM

Swim 55:00 [3] 2.4 km (22:55 / km)

3 x 800m steady. 17:00 with some goggle trouble, 16:30, 16:32

Friday Dec 3, 2010 #

5 PM

Run 56:33 [3] 9.4 km (6:01 / km)
ahr:122 max:140 slept:7.0 shoes: Asics 1140

Easy run around Bryanston. Double lapper, first one with Magi and Coach, second one just Magi

Thursday Dec 2, 2010 #

6 AM

Run 25:05 [3] 4.36 km (5:45 / km)
ahr:122 max:141 rhr:39 shoes: Asics 1140

Nice and easy around the neighborhood. Legs are a little grumpy after last night. Got home too late last night and decided against swimming and spinning...
5 PM

Paddle (Dabs TT) 53:45 [3] 10.0 km (5:23 / km)

Tim and I jumped into a Zeus for the first time. Went ok, couple of wobbles here and there. A long way off Jane and Alan's pace!

Wednesday Dec 1, 2010 #

Run tempo (Kinetic Night Race #2) 35:05 [3] 8.0 km (4:23 / km)
ahr:172 max:180 shoes: Salomon XA Pro

The second night trail run at Jackal Creek. Some proper trails and proper hills which I enjoyed. A lot more fast people this time so didn't place very well. Enjoyed the slightly technical running. And I finished just infront of Ryno which may be a career best. I should retire. We don't need to mention the fact that I think he'd backed off completely when I passed him, his legs are still tired, and he managed to pick it up to close me down at the end :)
5 AM

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

warmup, 8 x 50 pb no paddles, 8 x 50 pb & paddles, 8 x 50 paddles, 4 x 50 swim fast, 4 x 50 stroke count, cooldown

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