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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Aug 31, 2011:

activity # timemileskm+mload
  Adventure Racing1 13:00:00 74.56(10:28) 120.0(6:30)234.0
  Spinning9 10:15:00191.5
  Swim8 7:50:00 11.37(41:20) 18.3(25:41)141.0
  Run8 6:38:00 44.12(9:01) 71.0(5:36)128.4
  Cycling3 5:59:00 69.59(11.6/h) 112.0(18.7/h)107.7
  Paddle4 3:43:10 18.64 30.083.4
  Orienteering2 2:33:29 12.12(12:40) 19.5(7:52) 505103.2
  Trail Running2 2:32:20 12.92(11:47) 20.8(7:19)66.7
  Total35 52:30:59 243.33 391.6 5051055.9

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Wednesday Aug 31, 2011 #

5 PM

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

warmup, 3 x (100 kick, 200 paddles and pb on 4:00 in about 3:20, 300 swim on 5:30 in about 5:20), long cooldown

Tuesday Aug 30, 2011 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:133 max:148

Warmup and usual Nuno start. 5 x 4min low cadence with 1min recovery. 2 x 7min low cadence. cool down.
6 PM

Run 40:00 [3] 7.0 km (5:43 / km)
ahr:128 max:145 shoes: Asics 1150

Easy with Maggi across the highway

Monday Aug 29, 2011 #

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

warmup, 200 kick, 8 x 100m with paddles on 1:50 - managing 1:30-1:35's, 100 easy, 8 x 100m swim on 2:00 - managing 1:40-1:50. cooldown

Sunday Aug 28, 2011 #

9 AM

Orienteering race (Mountain Marathon) 1:28:00 [5] 11.5 km (7:39 / km) +505m 6:16 / km
ahr:168 max:182 shoes: Inov8 Goretex

Hennops Valley 1:15'000
I think a well planned mountain marathon. Plenty of running and plenty of hills.
Missed about 1:30 on #3. I felt like I was too far right but I didn't have much to correct myself with. Ended up circling around to it. Should have used the road to the north as an attack point.
#5 was on the north side of the boulder and it was a big boulder so lost some time circling it.
Climbed onto the rocks too early on #7, 30 sec.
Had a gu on the way to #8 and flew through 9, 10, 11.
Caught Colin and Brad at the bottom of the hill to #12. Colin found another gear and I missed some good lines, so he was with me to #14. Interesting downhill sprint of a route choice home. I took the river option. Colin about 50 sec slower going straight - but I was running very hard to give myself a chance against Mr Mulder.
Turns out he wasn't there. Decent run, not very clean. Maybe 3 min of mistakes and another 3 of poor routes/lines.

Saturday Aug 27, 2011 #

7 AM

Cycling 2:29:00 [3] 60.0 km (24.2 kph)
shoes: Shimano SH-R047

A lap of Suikerbosrand on road bikes with Nicky, Jane and Piers. A lot easier than last time I did it. But the hills are still steep
4 PM

Cycling 1:30:00 [3] 22.0 km (14.7 kph)
shoes: Epic Comp 29'er

Northern Farm surveying. At first I was drawing things but quickly changed strategy to covering as much ground as possible with a GPS in my pocket.
This could be a record for least amount of time surveying. I think it will be a good MTB-O map. Not so good for anything off the paths...

Friday Aug 26, 2011 #

5 PM

Run intervals 1:00:00 intensity: (40:00 @2) + (20:00 @4) 10.0 km (6:00 / km)
shoes: Asics 1150

10 Morningside hills. Felt strong. Probably because I've been slacking on the running a bit!

Thursday Aug 25, 2011 #

5 PM

Paddle (Dabs TT) 54:40 [4] 10.0 km (5:28 / km)

TT with Brian in a Mirage. We had a very good start and it felt like we should have gone faster than 54:40. Bit stuffed on the last 2 laps.

Wednesday Aug 24, 2011 #

5 AM

Spinning (Sandton) 1:25:00 [3]
ahr:138 max:153

Quote of the day was probably "There's a fine line between ordinary and extraordinary. Cross it." At least she keeps us entertained. Tough spin.
5 PM

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

warmup, 200 kick, 3 x (100m IM, 100m board drills, of 2:30), 5 x 200m pulling off 4:00, holding 3:10-3:15 slipped to 3:30 on the last one. cooldown.

Tuesday Aug 23, 2011 #

5 AM

Spinning 1:30:00 intensity: (50:00 @2) + (40:00 @4)
ahr:138 max:151

warmup, 5 x 4 min low cadence with 1 min recover. 2 x 7min low cadence. cool down.
5 PM

Run 1:06:00 intensity: (32:00 @2) + (34:00 @4) 12.0 km (5:30 / km)
shoes: Asics 1150

5km with Magi and Jeremy in about 32. And then 7km faster on my own.

Monday Aug 22, 2011 #

5 PM

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

warmup, 200 kick, 3 x (300 paddles, 6 x 50m on 1:10, 100 easy). 5:20 on the 300's and 0:50 on the 50's

Sunday Aug 21, 2011 #

10 AM

Trail Running 2:00:00 [3] 13.0 km (9:14 / km)
shoes: Salomon Wings 2

From the Monk's Cowl car park and up past the Sphinx. To the flat bit in 30:50. Cruised along to Blindman's corner. Back to Keartland's pass. Met up with the other's at Nandi Falls.
Cool run!

Saturday Aug 20, 2011 #


Hike from Cathedral Peak hotel to the start of the scramble up Cathedral Peak. We ran out of time so we decided not to do the last bit. There was some snow left in the shadowed parts and we walked through plenty going through orange peel gully. Nice walk! Plenty up hill. If we start earlier or go a bit faster we'll get to the summit.
About 10hrs in total.

Thursday Aug 18, 2011 #

5 PM

Paddle (Dabs TT) 59:45 [3] 10.0 km (5:59 / km)
ahr:158 max:168 shoes: K1 Assegai Bigfoot

Off the back right at the beginning. Solo most of the way and Mike pulled me along for the last 2 laps to get under 1 hour. Pleased to be under an hour again, but dead last!

Wednesday Aug 17, 2011 #

5 AM

Spinning 50:00 [3]
ahr:122 max:134

Easy spin.
Some stretching and stability afterwards.
5 PM

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

warmup, 150 swim, 150 kick, 150 pull, 150 swim, 10 x 100m on 1:50 with paddles. cooldown

Tuesday Aug 16, 2011 #

6 PM

Run 36:00 [3] 6.0 km (6:00 / km)
ahr:128 shoes: Asics 1150

Sloane and Bryanston Drive with Magi. Legs tired on the ups

Saturday Aug 13, 2011 #

1 PM

Adventure Racing (Kinetic Full Moon ) 13:00:00 [3] 120.0 km (6:30 / km)

Jane, Mac, and Phillipe as Salomon Cyanosis. The race was at Verlorenskloof, at the bottom of the escarpment between Dullstroom and Watervalboven.
We took a different route to the rest of the field on bikes to T1. It was going well until Phil's puncture. We were all expecting 5 more punctures, but luckily that tube lasted the rest of the way. With the change we got to T1 only 2 min off. We ran steadily to the paddle for T2 and had Red Ants in sight, still about 2 min ahead. Phil and I cost the team on the river. I moved to the back in the middle of the dam and we seemed to go straighter. Then a 6km run back to T1. I did a lot of corner cutting (not sure if it was any faster!), but FA Cyanosis ran away from us. I think the gap was about 6 min at the end of the run.
On the bikes we started steadily and made up time on FA Cyanosis eventually passing them when they punctured. We didn't have the usual bike horsepower, so we couldn't hammer them, just tried to consolidate. Towards the end of the cycle they came back past and we lost 5min in about 5km.
We lost 4 min in the transition to them. Onto an orienteering hike, with a new map. Unfortunately it was still just a topo map with 4 points on paths. Made a mistake on the 1st one with some wierd fence lines. Ok for the rest of them. We kept it steady. We were 20 min off at the end of the hike.
The next bike was mostly downhill and we made good time. We started the hike with about the same gap. The hike involved a big climb, along the top, down the kloof to an abseil and then downhill home. I cost us some time by missing the hiking trail and having to cut cross country back to it. On top we stuck to the the trail for a bit. When it started loosing height we cut across. I faffed a bit picking it up again. And then I missed the left going to CP9. But we cut across and it worked out ok. We lost plenty time on that hike with my mistakes and not moving very fast. The kloof and abseil were fun.
In the end 3rd, close to 1.5 hours behind. On a good day I think we could have outgunned Red Ants and FA Cyanosis on bikes. And maybe limited the damage on hikes. Next time!

Friday Aug 12, 2011 #

5 PM

Run 36:00 [3] 6.0 km (6:00 / km)
shoes: Asics 1150

Easy with Magi

Thursday Aug 11, 2011 #

5 PM

Paddle (Dabs TT) 55:00 [3] 10.0 km (5:30 / km)

With Brian in Nathan's boat. We got of to a speedy start but I was all over the place with the driving - figuring out the steering on the first straight isn't easy. We got left on our own. The left turning circle is bad - or maybe I'm used to driving my K1...
Ended up doing 55min exactly. Good paddle.

Wednesday Aug 10, 2011 #

5 AM

Spinning (Sandton) 1:15:00 [3]
ahr:138 max:145

5 PM

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

warmup, 3 x (IM, 100m swim breathing every 5) on 2:30. 100 easy. 4 x 200m on 4:00. 100 easy

Tuesday Aug 9, 2011 #

Spinning 45:00 [3]
ahr:133 max:151

Run 55:00 [3] 11.0 km (5:00 / km)
ahr:148 max:158 shoes: Asics 1150

Monday Aug 8, 2011 #

5 AM

Spinning (Morningside) 1:15:00 [3]
ahr:130 max:142

Nothing too hard. Ankle is a little sore...
6 PM

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

warmup, 100 kick, 3 x 600m: paddles 11:30, swim 11:50, paddles 11:30, 50 easy between sets.

Sunday Aug 7, 2011 #

9 AM

Orienteering (Doornpoort) 1:05:29 [3] 8.0 km (8:11 / km)
shoes: Inov8 Goretex

Doornpoort 1:10'000. We were told we wouldn't go over the hill. I've forgotten how good this place is. Lots of detailed ruins, rocks and vegetation. And some well planned courses that kept it very interesting.
30 sec miss on #1, bouncing off the road. A bit wayward through 2, 3, 4 and then started nailing from 5. #7 was allegedly in the wrong place, but I just saw it and moved on - i'm not sure. Rolled my ankle quite badly on the way to 8 - pretty sore now. The kite on #14 had been eaten, so Paul and I spent about 2 min searching. I caught Paul there. He left his buff on the Emit block.
Mucked up #16 something horrible. Read the first ruin, but felt like I needed to keep going. With a bad angle I missed the ruin and ran around the wrong ruin for a few minutes. Dropped back to #15 and attacked again and got it the second time. 1:00 control took me 6:25. Crap. Paul and I then messed up #17 too. Again problems reading the ruins and spatially aligning them. Lost about 3:00 here. I lost a bit of heart and my blood sugar was dipping, so Paul stayed ahead until the long run to 23.
The graph is a bit sad... nailed the 1st and last parts and binned it on 16 and 17. Concentration, knowing when to take the speed down, and getting my head into the map better.

Saturday Aug 6, 2011 #

7 AM

Cycling 2:00:00 [3] 30.0 km (15.0 kph)
shoes: Epic Comp 29'er

Teak Place: 1st a lap of the interesting bits with Sarah. They're closing on Tuesday so we thought we'd get a loop in. They've already removed all the bridges. Then Dan, Lewton and Matt came out for a road ride. It was going pretty well until Matt rode into a pavement. So just 20km and breakfast in the end...

Friday Aug 5, 2011 #

6 PM

Run hills 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics 1150

10 x hill repeats at Morningside. I had Mike for company which helped a lot.

Thursday Aug 4, 2011 #

5 PM

Paddle (Dabs TT) 53:45 [3]
ahr:155 max:165

K2 with Mac in Mac's boat. I think its just a renegade, but I was really nervous on the first few laps. It took a while to settle and paddle comfortably. We dragged another K2 most of the way, so we didn't get any wave riding. Not a bad time for this time of year, and I felt like we were moving well by the end.

Wednesday Aug 3, 2011 #

7 PM

Trail Running race (Kinetic Night Race) 32:20 [5] 7.8 km (4:09 / km)
shoes: Salomon Wings 2

Parkview golf course is my favourite so far. No warmup because I was helping with registration. Started quite steadily. Picked off a lot of fast starters by 4km. Passed Greg at about 5km, but he came back past at about 7km. Finished in 5th with 1-3 way ahead. Nice tempo run.

Tuesday Aug 2, 2011 #

5 AM

Spinning (Sandton) 1:00:00 [3]
ahr:136 max:153

Had to leave early to get out east
6 PM

Run 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics 1150

A bit dark. Douglasdale Dairy, over the highway and back on William Nicol

Monday Aug 1, 2011 #

5 PM

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

warmup, 200 kick, 6 x 300m alternating paddles and swim.

Spinning 45:00 [3]
ahr:141 max:148

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