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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Oct 31, 2011:

activity # timemileskm+mload
  Cycling5 14:54:00 243.89(16.4/h) 392.5(26.3/h)279.9
  Swim12 11:15:00 17.15(39:22) 27.6(24:27)202.5
  Adventure Racing1 8:15:00148.5
  Foot Rogaine1 8:07:37 31.07(15:42) 50.0(9:45)146.3
  Run10 7:10:41 48.03(8:58) 77.29(5:34) 150129.2
  Spinning5 5:55:00106.5
  MTB-O1 4:50:00 31.07(9:20) 50.0(5:48)87.0
  Trail Running2 3:54:54 19.88(11:49) 32.0(7:20) 1400223.2
  Paddle4 3:23:34 22.99(8:51) 37.0(5:30)61.1
  Orienteering1 1:18:00 7.46(10:28) 12.0(6:30)23.4
  Track1 50:00 4.97(10:04) 8.0(6:15)15.0
  Strength1 20:006.0
  Total43 70:13:46 426.51 686.4 15501428.5

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Monday Oct 31, 2011 #

5 PM

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

warmup, 200 kick, 400 paddles, 2 x 200 on 3:40, 4 x 100 on 1:40, 8 x 50 on 0:50, 100 easy between each set.
6 PM

Run 25:00 [3] 4.55 km (5:30 / km)
ahr:139 max:154 shoes: Asics 1150

Quick run on the treadmill. 10 min warmup, 5 x 1:00 "race pace" 1:00 easy. cool down

Sunday Oct 30, 2011 #

6 AM

Cycling 4:30:00 [3] 110.0 km (24.4 kph)
shoes: Shimano SH-R047

DC Team Ride - or at least 6 of us. Ryno, Nicky, Piers, the Kolbes, and Mac on his MTB. Not quite the 120 we were going for, but some decent climbing in there. Out on the cradle loop, up into Krugersdorp, down to Silverstar casino and back via the cradle.
Some good racing up the hills.
Wet roads but no rain. I got 2 punctures - I was that guy getting punctures... time for new tyres.
4 PM

Cycling 1:15:00 [3] 15.0 km (12.0 kph)
shoes: Epic Comp 29'er

Riding around Groenkloof with a GPS, trying cover all the Fountains XC tracks for a new bit to the map.
Lots of riding this weekend! No running though...

Saturday Oct 29, 2011 #

5 AM

Cycling 3:30:00 [3] 90.0 km (25.7 kph)
shoes: Shimano SH-R047

Standard cradle loop from Morningside with the Kolbes, Jane and Tony. No rain!
12 PM

Paddle 45:00 [3] 7.0 km (6:26 / km)
shoes: K1 Assegai Bigfoot

4.5 laps before the portage, 2.5 after...

Run 20:00 [3] 2.0 km (10:00 / km)

New respect for Dusi K1 Paddlers. Portaging is bloody hard. Not helped by my heavy boat. And its too wide to fit into my shoulder nicely.

Friday Oct 28, 2011 #

5 AM

Track 50:00 [3] 8.0 km (6:15 / km)
ahr:150 max:174 shoes: Asics 1150

6 x 1000m under 4:00, leaving on 4:30.
Managed them all in 3:50-3:54. Got hard at the end with not much rest.
5 PM

Swim 45:00 [3] 1.9 km (23:41 / km)

warmup, 200 kick, 300 paddles, 10 x 100m leaving on 2:00 getting in 1:50-ish. Got a bit lazy towards the end and the rest got longer...

Thursday Oct 27, 2011 #

6 PM

Paddle 58:45 [3] 10.0 km (5:53 / km)
ahr:154 max:165 shoes: K1 Assegai Bigfoot

Finally a decent effort in the K1. Pretty hard start to catch up with a bunch just ahead. Only managed to catch one guy and we worked together for 2 laps. Then he got off the water on lap 4. Solo the rest of the way.
Had Portaging 101 from Rob. Need to get some paddling/running shoes that will fit in the boat. And a bladder thing for my PFD. And then hope 20km after 4 hours of racing isn't too tough. Looking forward to it!

Wednesday Oct 26, 2011 #

5 AM

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

Long warmup, 2 x (3 x 150 paddles on 2:40), 2 x (3 x 100 swim on 1:50), some bk bs in between that. And cooldown
5 PM

Spinning 45:00 [3]
ahr:127 max:139

Tuesday Oct 25, 2011 #

6 PM

Run 45:00 [3] 7.5 km (6:00 / km)
ahr:117 max:136 shoes: Asics 1150

Quite an easy run, but my heart just wasn't interested in beating! Rogaines always take more out of me than I think...

Monday Oct 24, 2011 #

5 PM

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

warmup, 200 kick, 3 x (300 paddles on 5:30, 6 x 50m on 1:00), cooldown

Sunday Oct 23, 2011 #

8 AM

MTB-O race 4:50:00 [3] 50.0 km (5:48 / km)
ahr:125 max:160

MTB Rogaine with Jane. This time we went north, thinking it might be flatter and easier. It wasn't the best decision as it only allowed us to get 3 sectors, compared to 4 going south. And it wasn't flatter with some controls down big drops.
We went at a conservative speed the whole way with regular shade stops and a few sit downs. I wasn't feeling great, so I couldn't did push or pull. Jane did it all on her own.
In the end it was good enough to win overall. We survived the heat over the weekend better than most. It didn't feel like we were going very well at the time, but everyone else seemed to be worse off.

Saturday Oct 22, 2011 #

8 AM

Foot Rogaine race 8:07:37 [3] 50.0 km (9:45 / km)
ahr:139 max:180 shoes: Salomon Wings 2

Kaapschehoop 8hr Foot Rogaine with Jane.
We went south west first across the valley and then around to town. Then started clearing north in a clockwise direction, but skipping the north most sector. Our route choice was good in that it gave us the option of getting more controls north if we had time - turns out we could only get 2 of the north most sector. We were rocking the last 2 hours and had left an hour to get back from #10. Unfortunately #10 was misplaced and we spent 20 min looking. It was worth 40 points and a bonus 50 for clearing the sector, so we looked hard. We left it with about 40 min to get back. In the end we were 8 min late, so #10 cost us 130 points. That would have put us nicely in the lead of the mixed. We were 2nd in the end.
Just to keep it interesting, I blew hard in the last 20 min. It was crazy to go from sprinting around at #10, running fast to pick up #9 on the way back, to trying not to throw up at #13 while Jane went to clip the point. And then cramping a lot at the finish. Blood sugar was fine. It must have been the 30 min of high intensity rushing around #10.
Jane was strong and consistent, our route choice was decent, and I was strong for about 7h40. Good day out

Thursday Oct 20, 2011 #

5 PM

Paddle 51:40 [3] 10.0 km (5:10 / km)

Good paddle with Mike. In a group with 2 surf skis and 1 other K2. My group driving is improving. Next week K1. And maybe a few emergency paddles.

Wednesday Oct 19, 2011 #

5 AM

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

warmup, 500 paddles pb, 4 x (150 on 2:40, 100 on 2:20), 200 drills, 200 hypoxic, cool down
6 PM

Run 36:00 [3] 6.75 km (5:20 / km)
ahr:130 shoes: Asics 1150

Dairy loop with Magi.
TE 2.0

Tuesday Oct 18, 2011 #

7 AM

Strength 20:00 [3]

6 PM

Run 41:00 [3] 8.0 km (5:08 / km)
ahr:138 max:156 shoes: Asics 1150

From work over the highway.
TE 2.4

Monday Oct 17, 2011 #

Note

Rest week!
5 PM

Swim 50:00 [3] 2.4 km (20:50 / km)

warmup, 6 x 300m alternating paddles and swim.

Saturday Oct 15, 2011 #

1 PM

Adventure Racing 8:15:00 [3]

Kinetic Full Moon AR #2 starting at Ribbokloof near Middleburg. Raced with Mac, Ryno and Jane. We were 2nd by about 15min.

48km cycle
8km paddle,
8km run,
50km cyle,
9km run.

I chose a slower route on the 1st cycle, that put us about 10 min down. And it pretty much stayed that way. We caught up some on the paddle, lost out on the run, maybe caught a little on the cycle and maintained that over the last run. Terrain was flat and fast, so that 1 mistake carried through all the way to the finish. Our team was strong and raced well, but in the end it was too evenly matched to over turn my early mistake.
Well done Nic's team!

Friday Oct 14, 2011 #

6 PM

Swim 30:00 [3] 1.1 km (27:16 / km)

Quick swim

Thursday Oct 13, 2011 #

6 PM

Paddle (Dabs TT) 48:09 [3] 10.0 km (4:49 / km)

With Rob in 'The Rush'. It was a quiet TT, so we were 4th and finished in the 2nd bunch. Nice boat! And nice to go fast

Wednesday Oct 12, 2011 #

6 PM

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

warmup
3 x (200 paddles pb, 200 drills, 3 x 100m IM, 50 easy)

Tuesday Oct 11, 2011 #

6 AM

Spinning 1:05:00 [3]
ahr:123 max:140

2 x 20min low cadence with 10 min spinning in between.
Didn't get to bed early enough to get to early spinning
6 PM

Run (Norwood Metrogaine) 1:35:00 [3] 19.0 km (5:00 / km)
ahr:148 max:169 shoes: Asics 1150

Tony got stuck at work, so I started the 90min on my own.
Started a bit late after speaking to Tony on the phone, so I wasn't quite sure of the time. I knew I was late getting back, but ended up being 5 min late. But the 50 point penalty was worth it. Should have gone for the scout hall too.
Out east, around south, most of the west points. Got a bit tight in the north section and I missed a 60 that I was close to. So the route choice was ok. If I'd got my arse in gear a bit earlier and run faster it would have been really good.
I think I ended up with 1390 points after my 50 point penalty. I was surprised to be ahead of Nathan and Mike. I hope the adding was right :)
Distance is a google assisted guess

Monday Oct 10, 2011 #

5 AM

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

2 x (3 x 150 paddles, 50 bk bs, 50 swim)
2 lengths hard, 4 easy, 6 hard, 8 easy
2 easy, 4 hard, 6 easy, 8 hard
200 kick
5 PM

Spinning 1:20:00 [3]
ahr:123 max:138

Easy spin.

Sunday Oct 9, 2011 #

10 AM

Orienteering 1:18:00 [3] 12.0 km (6:30 / km)
ahr:130

Motivation wasn't very high considering I was non-competitive for having to help draw the mastermaps on the morning. And my legs were empty.
Started 2 min behind Sarah and passed her at #2. She proceeded to re-pass me as I didn't see the control on the root stock and then she took the path to the bench and I faffed in some green. Not a great start then. She was still with me at the second mastermaps.
Got a little more serious on the 2nd half, running stayed steady, but less faffing.
Quite a long way down on Nic, Jeremy and Garry, but quite happy I didn't have to run hard.
5 PM

Run 40:00 [3] 7.0 km (5:43 / km) +150m 5:10 / km
ahr:131 max:150 shoes: Asics 1150

To make it a decent length Sunday, I did the old school school loop. And felt ok.

Saturday Oct 8, 2011 #

6 AM

Cycling 5:00:00 [3] 163.0 km (32.6 kph)
ahr:131 max:170 shoes: Shimano SH-R047

Long ride - good DC training. Almost 3 laps of the cradle. Steady first lap and then Mark started smashing it on the front. I just sat in and tried to keep it consistent for a long ride. Started to get uncomfortable at 120km, and then started to drop off Mark's wheel at the end. But the legs did well. Bit stuffed after though.
Ave 32.5
TE 2.4 3320 kcal

Friday Oct 7, 2011 #

5 AM

Run intervals 1:00:00 [3] 10.0 km (6:00 / km)
ahr:146 max:168 shoes: Asics 1150

Track session at Wanderers.
2.4km on 1:40 / 400m, 2 min recovery
3 x 800 on 1:35-1:40, 1 min
1.6km on 1:45, 2 min
3 x 800 on 1:45, 1 min
So I think I was running slower than on Wednesday night. But I'm trying to beat my usual track routine which is do a few sessions and get injured. I need to build it up like I have for hills, where I'm able to run hard. So this was pretty much aerobic the whole way
TE 3.1
6 PM

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

4 * 500m and some easy stuff afterwards.

Thursday Oct 6, 2011 #

Note

Not getting enough sleep! Canned the spin to give myself a chance of making track tomorrow morning
5 PM

Run hills 40:00 intensity: (30:00 @2) + (10:00 @4) 7.0 km (5:43 / km)
ahr:132 max:167 shoes: Asics 1150

Didn't have much time, so just 5 of the Morningside Hills. Legs are feeling last night

Wednesday Oct 5, 2011 #

5 AM

Swim 1:10:00 [3] 3.0 km (23:20 / km)

warmup of 2 x (50 swim, 50 bk bs, 200 paddles)
12 x (100 on 1:40, 100 on 2:20). So hard then easy.
Good way to do 3km
7 PM

Trail Running race (Randpark Kinetic Night Ru) 31:35 [5] 8.0 km (3:57 / km)
ahr:169 max:184 shoes: Salomon Wings 2

First time I've gone under 32 on this course which is cool. I had Brian breathing down my neck most of the way and managed to sneak away at the end. Not sure about the position, maybe 8th. Quads were tired - still recovering from the weekend.
TE 3.7

Tuesday Oct 4, 2011 #

5 AM

Spinning 2:00:00 [3]
ahr:128 max:143

Not as bad as I expecting 2 hours of spinning to be.
2 x 20min low cadence intervals with 10 min easy between.
TE 2.2
6 PM

Run 28:41 [3] 5.5 km (5:13 / km)
ahr:138 max:171 shoes: Asics 1150

Easy run around Bryanston. Not too far because there's plenty of running coming. Included 5 x 2 min on, 30 off, focusing on legs speed.
TE 2.2

Monday Oct 3, 2011 #

5 PM

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

There was no getting up this morning for the early swim...
warmup, 3 x (100 medley, 100 kick, on 2:30), 3 x (200 paddles on 3:50, 4 x 50m on 1:00), cooldown
6 PM

Spinning 45:00 [3]
ahr:132 max:143

Steady spinning
TE 2.0

Sunday Oct 2, 2011 #

7 AM

Cycling race 39:00 [4] 14.5 km (22.3 kph)
ahr:153 max:166 shoes: Epic Comp 29'er

The mountain bike race was shortened due to bad weather and mist higher up. So we stuck to the flat bits and did a lap of the nature reserve. Its a pity because the other route is awesome!
I went pretty hard from the beginning and no one seemed to follow. Some great game viewing, chasing herds of animals around. Very muddy and a lot of rain in my face. Fun though! Mr Specialized didn't arrive this year, so the sore legs didn't have to work too hard.

Saturday Oct 1, 2011 #

6 AM

Trail Running race (4Peaks) 3:23:19 [5] 24.0 km (8:28 / km) +1400m 6:34 / km
ahr:152 max:165 shoes: Salomon Wings 2

Fun weekend at Moolmanshoek. Saturday was 4Peaks.
Started a bit more conservatively this year, but felt quite strong. Lost some time on the left turn descent before WP1 - stayed too high. Other than that, my routes were good. I stuck to Jerry, a Castle Light AR'er from CP3 down and through the Donga. He knew what he was doing. My route last year wasn't as good. He dropped me on the long downhill and he overtook another guy. In the end, Jerry was about 200m ahead in 10th. The other guy about 100m ahead in 11th and me in 12th. That was about 30 min quicker than last year, due to fitness, pacing and better routes. Next time top 10! Winning time was 2:53.

Some rough split times. Rough because I kept forgetting to take the split until a short way after the CP.
CP1 in 31:00
CP2 in 61:00
CP3 in 58:00
Finish in 40:00

TE 3.5, 2947 kcal.
Legs are sore

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