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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending May 31, 2011:

activity # timemileskm+mload
  Adventure Racing1 86:38:00 310.69(16:44) 500.0(10:24)1559.4
  Swim6 5:10:00 6.9(44:57) 11.1(27:56)93.0
  Cycling2 3:40:00 58.78(16.0/h) 94.6(25.8/h)66.0
  Run6 3:35:30 25.62(8:25) 41.23(5:14)64.7
  Orienteering4 3:21:10 1.99 3.260.4
  Pilates3 3:00:0054.0
  Spinning3 2:15:0040.5
  Paddle1 1:01:45 6.21(9:56) 10.0(6:11)18.5
  Total26 108:41:25 410.19 660.131956.4

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Tuesday May 31, 2011 #


Planned a run but ended up working late. Boo
6 AM

Spinning (Morningside) 45:00 [3]

Monday May 30, 2011 #

7 AM

Pilates 1:00:00 [3]

5 PM

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

warmup, 2 x (300m with paddles, 6 x 50m on 1:00, 100 easy)

Sunday May 29, 2011 #

9 AM

Run 1:16:00 [3] 15.7 km (4:50 / km)
ahr:148 max:169 shoes: Asics 1140

Longish with Sarah on her bike. Up to Royal Oak and then the old school Primrose loop

Saturday May 28, 2011 #

Cycling (Club 100 Broadacres) 2:10:00 [3] 64.6 km (29.8 kph)
ahr:148 shoes: Shimano SH-R047

Ave 29.9 Max 68
Freezing! I started to feel my fingers in the last 10km. Toes took about half an hour after the ride to come back. And that was with 2 pairs of socks and fleecy gloves. Rest of the body was happy.
Tried 3 cycle shops on the way home - no stock of toe covers!
5 out of 6 in the group were triathletes. I thought they were all in hibernation...
4 PM

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

warmup, 6 x 200m swim, and 4 x 200m with paddles. They were supposed to be progressively faster, starting on 4:00 and ending on 3:45's with the paddles. But I got progressively slower and stuck to leaving on 4:00 the whole way

Friday May 27, 2011 #

7 AM

Pilates 1:00:00 [3]

6 PM

Run 32:00 [3] 6.09 km (5:15 / km)
ahr:148 max:167 shoes: Asics 1140

Thursday May 26, 2011 #

5 PM

Paddle (Dabs TT) 1:01:45 [3] 10.0 km (6:11 / km)

Brrr, started too hot but as the water got through my jacket I got too cold. Dropped last place man on lap 3 to make it second last place. All these Berg K1's are fast. And I was a bit slow...

Wednesday May 25, 2011 #

5 PM

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

warmup, 3 x (200m pull, 200m drills, 2 x IM)
6 PM

Run 20:00 [3] 3.81 km (5:15 / km)
ahr:150 max:160 shoes: Asics 1140

On the 'mill - bit chilly and dark out

Tuesday May 24, 2011 #

6 AM

Spinning (Morningside) 45:00 [3]
ahr:140 max:150

Monday May 23, 2011 #

7 AM

Pilates 1:00:00 [3]

Yes, pilates.
Feels like you could cram it all into half the time, but some nice strength stuff and some things I can't do yet.
5 PM

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

warmup, 4 x (100m kick, 2 x 200m on 2:00), cooldown
Faded a bit at the end.

Sunday May 22, 2011 #

10 AM

Cycling 1:30:00 [3] 30.0 km (20.0 kph)
shoes: Shimano SH-R047

Rode with Sarah to my Grandmother's for tea and shortbread. Nice to be on the road bike for a change

Saturday May 21, 2011 #

9 AM

Orienteering race (SC Final: PBHS) 21:10 [3] 3.2 km (6:37 / km)
shoes: Saloman SpeedCross

Pretoria Boys 1:4'000 Sprint Final.
ITB was alarmingly sore on the warmup, so it was more of a stretching session than a warmup. I knew there weren't going to be any fireworks on this run...
Orienteering felt as slow as the legs... cruised past the little path I wanted to #3. Started going inside the astro at #6 - luckily didn't get too far. Never really felt like I knew where I was going. But I didn't really mess anything up, just a bit of dithering and slow running. Probably should have gone high into #21
I didn't notice the ITB. Felt a bit rickety on some of the stairs.
So a massive 2:20 off the pace. Good course and good area. I'm actually pretty happy to be running like this - I'm not injured or sick. Lets keep it that way :)
5 PM

Swim 40:00 [3] 1.4 km (28:34 / km)

Easy swim. Bit of everything

Friday May 20, 2011 #

7 PM

Run 34:00 [3] 6.18 km (5:30 / km)
ahr:145 max:159 shoes: Asics 1150

Night run with Lisa. Nice to be running again. Ouch on the left ITB - probably should have done some stretching last week. On the plus side everything else is feeling good, if a little heavy

Monday May 16, 2011 #


No terrible after effects of XPD Africa. The blisters under the balls of my feet are still sore. Ankles and achilles are still a bit swollen. Left knee also needs some time.
I had a weird sprain of my left ankle on the long trek - felt more like an overuse injury than an overextension. It seemed to get better over the rest of the race.

So still some time off...

Monday May 9, 2011 #

Adventure Racing (XPD Africa 2011) 86:38:00 [3] 500.0 km (10:24 / km)

Team Uncharted - Danie, Wiehan, Lizelle and I. 8th place, more than 24 hours after Merrell.

Big race. Big in everyway. We had a pretty good race.

Legs were:
1. 14km run around Hermanus. Climbed almost 500m to the eye above town.
2. 20 odd km paddle. The sea section was cancelled. Still big waves on the lagoon.
3. 37km trek. 20km of which were on the beach.
4. 140km bike. Big one! 14 hours worth.
5. 47km trek. Another big one! 16 hours.
Halfway stop - about 3 hours of sleep.
6. 107km bike.
7. 23 km trek, slow in the dark.
0.5 hour sleep before getting on paddle. Another 1 hour of sleep when we realised we were going nowhere in the mist and stopped on the bank.
8. 24km paddle
9. 70km bike
10. 7km orienteering section on google map
11. 8km cycle home.

I had a pretty clean race nav wise. Messed around a bit in the sandy area on leg 4. Took the wrong route choice over the top on leg 5 - it probably cost us 1.5-2 hours. About 30min trying to find a path later on in leg 5. It took a while to find the high dam in dark and mist on leg 7 - I was almost ready to bail all the way back down to the lower dam. Also slow going over the hill to find the kloof. Probably a combination of being a bit tired and it being super tricky at night.
The bike nav might have been easy, but almost no mistakes. Mistakes on foot nav were small, but some of it could have been done a lot quicker.

We raced Team Energy in the first few legs. We caught Pennypinchers at halfway. We tried to get away on the paddle with them sleeping in transition, but we ended up sleeping on the bank anyway. In the end they dropped the hammer on the last cycle and beat us by an hour. They ran the orienteering leg!

Good race and good experience. I seem to be ready to commit to the next one already...

Thursday May 5, 2011 #

5 PM

Swim 30:00 [3] 1.0 km (30:00 / km)

Half a swim.
Warmup, 8 x 100m, cooldown
6 PM

Run 17:30 [3] 3.18 km (5:30 / km)
ahr:140 max:155 shoes: Asics 1150

Quick one from the gym

Wednesday May 4, 2011 #

6 AM

Spinning (Morningside) 45:00 [3]
ahr:143 max:155

5 PM

Run 36:00 [3] 6.26 km (5:45 / km)
ahr:133 max:154 shoes: Asics 1150

Around Bryanston with Magi

Monday May 2, 2011 #

9 AM

Orienteering 1:00:00 [3]

Morning Day 3:
Exercise 1: map memory
Most important session of the weekend: Star relay. In a team with Salome. We were rocking, swapping the lead with Jeremy and Zoe for 4 controls. I misplaced the clearing a bit and it affected Salomes placement of the pit. Which I could then not find. So we wasted loads of time as she went out again to move it to the correct place. So we finished in a solid 9th place. Next year...

Sunday May 1, 2011 #

9 AM

Orienteering 1:00:00 [3]

Morning day 2:
Exercise 1: Window O'
Exercise 2: Crossing points
2 PM

Orienteering 1:00:00 [3]

Afternoon day 2:
Put out controls for the window O' and control pick. Then ran the window O' loop again. Collected some afterwards

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