Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m	load
Adventure Racing	1	33:15:00	155.34	(12:51)	250.0	(7:59)		598.5
Cycling	3	10:55:00	124.9	(11.4/h)	201.0	(18.4/h)		196.5
Run	16	10:22:59	68.75		110.64			186.9
Swim	10	10:00:00	14.6	(41:05)	23.5	(25:32)		180.0
Spinning	8	8:15:00						148.5
Paddle	7	6:41:49	40.7	(9:52)	65.5	(6:08)		120.5
Ultimate Frisbee	1	1:10:00						21.0
Orienteering	2	1:04:06	6.21	(10:19)	10.0	(6:25)		19.2
Trail Running	1	33:25	4.97	(6:43)	8.0	(4:11)		10.0
Total	46	82:17:19	415.48		668.64			1481.2

33:15

0:00

» now

Thursday Mar 31, 2011 #

6 PM

Paddle (Dabs TT) 59:44 [3] 10.0 km (5:58 / km)
ahr:166 max:177 shoes: K1 Assegai Bigfoot

First K1 timetrial. Lots of fun! Started very cautiously. Got going nicely but then started feeling very wobbly around laps 5 and 6 as the stabilisers started getting tired. Spent most of the time near to Brian and we shared some of the work.
Could definitely go faster with some more time in the K1!

Wednesday Mar 30, 2011 #

5 AM

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

warmup, 500 pull, 300 kick, 2 x (medley broken up with free, then 4 x 50m on 1:00), cool down

6 AM

Run 30:00 [3] 5.5 km (5:27 / km)
shoes: Asics 1140

Easy from gym with Jane and Rob. Temporarily lost my HR belt...
Feeling better today so far.

5 PM

Spinning 45:00 [3]
ahr:137 max:146

Tuesday Mar 29, 2011 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:139 max:150

6 PM

Run 32:00 [3] 5.0 km (6:24 / km)
ahr:120 max:140 shoes: Asics 1140

Was planning to do quite a long one this evening. Throat a little sore and not feel great today, so I backed off. Easy run with Magi along Grovsner

Monday Mar 28, 2011 #

5 AM

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

warmup, did 4 sets of: paddles no pb and 100s. sets were 400m and 4x100, 300m and 3x, 200m and 2x, 100m and 1x. hard session!

6 AM

Spinning 45:00 [3]
ahr:134 max:141

Kerryn Krige took the class. And it was a good one!

6 PM

Run 28:44 [3] 5.0 km (5:45 / km)
ahr:125 max:144 shoes: Asics 1140

Easy, south from work and along Grovsner.

Sunday Mar 27, 2011 #

9 AM

Orienteering (GOC relay) 12:48 [3] 2.7 km (4:44 / km)
ahr:174 max:184 shoes: Saloman SpeedCross

Queens 1:3'000 made by Sarah. In a strong team this year with Nic and our Swiss import Stephan. We went well. Nic in a few seconds behind Jeremy. Stephan had it all his own way after Cobus grabbed the wrong map. And I had a trouble free run. So we won!

3 PM

Run 1:15:00 [3] 14.06 km (5:20 / km)
ahr:141 max:154 shoes: Asics 1140

Loop of Emmarentia, then past the first scout hall and around the Delta Park scout hall

4 PM

Paddle 1:00:00 [3] 10.0 km (6:00 / km)
ahr:130 max:151 shoes: K1 Assegai Bigfoot

10 laps in the K1. Next to Wiehan and Lizelle.

Saturday Mar 26, 2011 #

5 PM

Spinning 1:30:00 [3]
ahr:134 max:150

First Aid course today. Caught a spinning class afterwards. Got a bit boring...

6 PM

Run 25:00 [3] 5.0 km (5:00 / km)
ahr:134 max:140 shoes: Asics 1140

Friday Mar 25, 2011 #

5 PM

Run hills 50:00 [3] 9.09 km (5:30 / km)
ahr:137 max:168 shoes: Asics 1140

10 x Morningside Hills. Got proper wet in the storm. Fun session

Thursday Mar 24, 2011 #

5 AM

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

warmup, 8 x 100m, 200 bk bs, 8 x 50m, 100 bk bs, 8 x 25m, all on 2:00 per 100m. cool down

5 PM

Paddle 40:00 [3] 6.0 km (6:40 / km)
shoes: K2 Accord

Dabs TT with Lizelle. Going well until the rudder pedal bar mountings came off. The bolts were still in place - the metal broke. Luckily it happened at the end of the lap, because there was no steering after that.
We were on for a 58:00

Wednesday Mar 23, 2011 #

5 AM

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

warmup, 3 x (left, right, cup, fists), 300 kick, 3 x (5 x 50 on 1:00, 250 paddles, 100 bk bs)

7 AM

Run 41:30 [3] 7.5 km (5:32 / km)
ahr:141 max:156 shoes: Asics 1140

From the gym with Freddy, Jane and Panorama lady.

5 PM

Spinning 1:00:00 [3]
ahr:140 max:152

Not much to report really. Legs warmed up nicely.

Tuesday Mar 22, 2011 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:131 max:142

5 PM

Run 45:00 [3] 8.0 km (5:38 / km)
ahr:123 max:142 shoes: Asics 1140

Dairy farm and across the highway with Magi

6 PM

Run 30:00 [3] 6.0 km (5:00 / km)
ahr:140 max:156 shoes: Asics 1140

And then the Grovsner loop on my own

Monday Mar 21, 2011 #

6 AM

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

warmup, 500m pull, 200m kick, 10 x 100m alternating paddles and swim on 2:00 - sometimes a bit longer to get the gear on. Cooldown.

4 PM

Paddle 1:15:00 [3] 11.0 km (6:49 / km)

8 laps in the accord and then 2 in the single. We mixed and matched between the 5 of us

Sunday Mar 20, 2011 #

7 AM

Cycling (Northern Farm Quicky) 2:25:00 [3] 48.0 km (19.9 kph)
ahr:147 shoes: Olympic MTB shoes

We rode almost every path in the place. A well put together route - lots of fun. Only problem was getting caught up with the 20km riders for a few km.
Started well. Faded a bit after 20km. And blew hard at 40km. Had low blood sugar and took a while to recover from that. The legs were also a bit tired. Disappointing because I was thinking I'd only be warming up by 40km. Anyway, might have been in the top 30 without that, but ended 40 something. Fun race

Saturday Mar 19, 2011 #

6 AM

Cycling 2:45:00 [3] 38.0 km (13.8 kph)
shoes: Olympic MTB shoes

Out to Brian's for a fun ride around Haartebeespoort Magaliesburg. Very tricky up the first big hill. Brian, Jane, Nathan and Mac. Some great tracks out there.

4 PM

Swim 1:00:00 [3] 2.5 km (24:00 / km)

warmup, 500 paddles, 300 kick, 5 x 200m on 2:00, cool down

Spinning 30:00 [3]

Easy spin to get the cycling time up. Got bored and cut it short

Friday Mar 18, 2011 #

6 AM

Run 1:06:00 [3] 12.5 km (5:17 / km)
ahr:144 max:160 shoes: Asics 1140

A loop of Sandton City and home. Not so comfortable...

Thursday Mar 17, 2011 #

6 PM

Paddle 43:00 [3] 8.0 km (5:23 / km)
ahr:165 max:177

8 laps of TT with Jane. In a Zeus and we battled! HR was pretty high! Probably would have been on for a 54

Wednesday Mar 16, 2011 #

5 PM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics 1140

Easy run with Magi.
250km AR and the legs are fine. 1 hour of frisbee and the legs are sore!

6 PM

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

warmup, 200 kick, 2 x (6 x 50 drills as left, right, catchup, fists, straight arms, swim, 200m pull), 8 x 50m as 25 hard 25 easy on 1:10, cool down

Tuesday Mar 15, 2011 #

7 PM

Ultimate Frisbee 1:10:00 [3]
ahr:138 max:177 shoes: Nike Pegasus 07

Joined the Sandton bunch. Lots of fun. Short sharp running

Friday Mar 11, 2011 #

Adventure Racing (Kinetic Double Moon) 33:15:00 [3] 250.0 km (7:59 / km)

Team Uncharted - Wiehan, Lizelle, Steven and I.
A really enjoyable race - admin free, great team, felt good most of the way.

Leg 1 - 14km rogaine at Babberbaai. We went for #1 first because we knew there was a track going there. Worked well. Small mistake to the #7. But after that pretty smooth. I couldn't see the impenetrable reeds in the mist, so we had to go around them. So we went clock wise and finished with trig beacon.

Leg 2 - 5km paddle.

Leg 3 - 67 km ride. Simple as they come. Worked hard and we moved well.

Leg 4 - 20km hike : Meuringskloof was great. Then 2 big out and back climbs which wasn't fun. We moved well enough. Jabberwock caught us. Cool abseil. Race to maximise daylight

Leg 5 - 60 odd km bike: 1h30 of daylight and we made good progress. Lights on at the end of the tar. Small venture down the wrong road at the beginning of the pass, but only a few minutes lost. Wiehan had 4 punctures and yes, we checked the tyre every time! We had 3 tubes so by some miracle we got the last one to seal when we put some air in. We missed some great views doing this at night. Hike-a-bike was proper but not as bad as Swazi.

Leg 6 - 10km Claren's hike: took the left option at the bottom of the mountain which resulted in some crazy bush wacking and cliff scaling. But we got up. Jabberwock caught us because they went right. They'd also slept for 45 minutes. Got light as we came down the mountain

Leg 7 - 35 km bike: pretty fast. Less zip than the previous day and I was happy to have Wiehan feeling good enough to help with some pulling. Not much to report...

Leg 8 - 20km paddle: first 5km were awful. Falling asleep, going nowhere. Last 10km were quite good and everyone was in a good place. Got proper sunburnt with no hat and only a little sachet of suncream :(

Leg 9 - 13km paddle: back to Babberbaai. Had low blood sugar at the start but recovered pretty fast.

So we managed to win the mixed category, not from being spectacularly fast, but from not making big mistakes.

Interesting stats: a couple of 15 blood sugars, but mostly 6 to 11.
First 7 hours ave HR 140. Didn't get much after that, but I didn't get above 138 in the last 12 hours!

Wednesday Mar 9, 2011 #

Note
(rest day)

Tuesday Mar 8, 2011 #

5 PM

Run 34:00 [3] 6.8 km (5:00 / km)
ahr:138 max:155 shoes: Asics 1140

From work across the highway

Monday Mar 7, 2011 #

5 AM

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

warmup, 300 kick, 500 pull, 2 x 200m on 4:00, bk bs, 500 pull, 2 x 100m on 2:00, cool down

5 PM

Run 37:45 [3] 6.57 km (5:45 / km)
ahr:121 max:147 shoes: Asics 1140

From work, south west loop with Magi

Sunday Mar 6, 2011 #

9 AM

Orienteering race (St Albans) 24:18 [3] 3.9 km (6:14 / km)
ahr:168 max:185 shoes: Saloman SpeedCross

1:3'000 map. Mix of buildings and rough stuff along the river. Pretty clean run. Lost a handful of seconds perhaps choosing routes through the buildings that involved more stairs or small zig zags around stuff in the corridors. Probably 30 sec from not spiking the river crossing - I think it was too far north when attacking inline with the building. And then 20 seconds from getting lazy and not reading the maps on the 3rd last. Didn't read which corner of the wall it was on.
I feel a bit out of practice. 2nd, 30 seconds down on Mike. Well done Mike!
Nice new map.

Orienteering 27:00 [3] 3.4 km (7:56 / km)
shoes: Saloman SpeedCross

Women's course

Run warm up/down 15:00 [3]

Good warmup

4 PM

Paddle 1:10:00 [3] 10.5 km (6:40 / km)
shoes: K2 Accord

Team paddle with Lizelle

MEN - Splits

Saturday Mar 5, 2011 #

6 AM

Cycling 5:45:00 [3] 115.0 km (20.0 kph)
ahr:130 max:156 shoes: Olympic MTB shoes

Long morning! Rode from home to Steven's house in Kya Sands. From there Wiehan, Steven and I took some back roads out towards Teak Place. Did the black loop in Teak place. Had a coke and hit the tar roads home. I left them at Malibongwe to get onto Cedar Road because I needed to get home. Total time was 6:30:00. Bike computer not working after the service...

Friday Mar 4, 2011 #

6 AM

Run 38:00 [3] 7.13 km (5:20 / km)
ahr:140 max:154 shoes: Asics 1140

Should have known I wouldn't be waking up in time for track... anyway, got out for a nice run

5 PM

Run 45:00 [3] 7.5 km (6:00 / km)
ahr:125 max:145 shoes: Asics 1140

Run with Magi out along Sloane, to Witkoppen and back past Monte

Thursday Mar 3, 2011 #

5 AM

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

warmup, 200 kick, 200 paddles, 3 x (100 on, 50 easy, 100 on, 50 easy, 100 on, 50 bk bs), cool down

Spinning 45:00 [3]
ahr:141 max:147

6 PM

Paddle (Dabs TT) 54:05 [3] 10.0 km (5:25 / km)
shoes: K2 Accord

Lizelle defected to the opposition for the evening, but I got Jane in the engine room! We did well in the barge - I think equalling Tim and my best time in an Accord. I think we did 53 min in a zues last year.
The first 5 laps took forever and we didn't ever find anyone going at the same speed...

Wednesday Mar 2, 2011 #

5 AM

Swim 1:00:00 [3] 2.5 km (24:00 / km)

warmup, 4 x (300m pull, 100 bk bs, 100 kick), cooldown

8 PM

Trail Running (Kinetic Night Race #4) 33:25 [3] 8.0 km (4:11 / km)
ahr:178 max:185

Was planning an easy run, but that didn't last... Fun course and managed 3rd. A lack of big names...

Tuesday Mar 1, 2011 #

Note
(rest day)

Picked up a bit of a sniffle on Sunday night. It got quite bad (almost a cold) on Monday. But feeling much better today. I think 2 days off will fix it.

« Earlier | Later »