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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Mar 31, 2012:

activity # timemileskm+mload
  Cycling9 32:50:19 578.93(17.6/h) 931.7(28.4/h)591.1
  Adventure Racing1 27:58:00 155.34(10:48) 250.0(6:43)503.4
  Run14 12:31:54 90.7 145.96225.6
  Swim9 9:00:17 15.1(35:47) 24.3(22:14)162.1
  Paddle6 5:26:00 35.29(9:14) 56.8(5:44)97.8
  Spinning1 1:20:0024.0
  Trail Running1 26:40 3.73(7:09) 6.0(4:27)8.0
  Orienteering1 20:30 2.36(8:41) 3.8(5:24)19.5
  Total35 89:53:40 881.45 1418.561631.4

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Saturday Mar 31, 2012 #

6 AM

Cycling 5:00:00 [3] 149.0 km (29.8 kph)

From Something Country. Caves and Lions loop warmup and then dropped our warm stuff. Then speed bump intervals on the caves loop and a constant interval on the caves loop. Tempo lions loop. Then speed bump and constant intervals again.
Pushed hard chasing Mark and Annah on the intervals and very tired at the end. Felt a lot worse than I did after 180km the last 2 weeks

Run 22:10 [3] 6.0 km (3:42 / km)

Brick run. Too fast for goal pace, but seemed good at the time.

Friday Mar 30, 2012 #

6 PM

Swim 1:00:00 [3] 2.7 km (22:13 / km)

Sandra happened to be swimming, so I joined her set.
Warmup, 400m TT in 6:30 - about 5 sec slower than the last one in Feb. 20 x 50m on 1:00, 500 paddles pb, 5 x 100 on 2:00, cooldown

Thursday Mar 29, 2012 #

5 AM

Spinning 1:20:00 [3]
ahr:133 max:152

Raining out, so back to sleep for 30 min and then spinning. Spinning is hard work mentally! I've become used to riding on the road and nattering away for 1h30...
6 PM

Paddle (Dabs TT) 1:02:30 [3] 10.0 km (6:15 / km)

Another wobble around in the Sabre. Was pretty grumpy at going so slowly for the first few laps. Got comfortable on lap 4. And then when everyone else finished I had a good 2 laps on flat water at the end. So finished on a positive note at least.

Wednesday Mar 28, 2012 #

6 PM

Swim 1:00:00 [3] 2.8 km (21:26 / km)

warmup. 2 sets of ( 3 x 100m IM on 1:50, 300m paddles and pb on 5:00, 300m swim on 4:45, 100 easy). Those times were all a bit ambitious, but I chased Sandra as hard as possible and it went ok. The last 300m swim was about 5:30...
8 x 50m hypoxic.

Tuesday Mar 27, 2012 #

6 AM

Paddle 56:00 [3] 10.5 km (5:20 / km)

9 long laps with Brian.
6 PM

Run 59:40 [3] 11.5 km (5:11 / km)
shoes: Asics 1150

Around the golf course and across the highway

Monday Mar 26, 2012 #

6 PM

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

warmup, 6 x 200m with paddles & pb on 3:20 - by the end it was just continuous swimming! 100 easy. 10 x 100m on 1:30, which was never going to happen, so I did 1:45. cool down to make 3km.
The lack of swimming has hurt me speed a bit. But I seem to be ok for some distance.

Sunday Mar 25, 2012 #

9 AM

Orienteering race 20:30 [5] 3.8 km (5:24 / km)
ahr:173 max:182 shoes: Saloman SpeedCross

Last leg of the GOC Relay Champs for ROC with Nic and Eugene. They both got the long gaffles out of the way for me and I set off under a minute behind Jeremy. My shorter course popped me out ahead of him after the buildings. I pushed hard up the hill and managed to maintain the gap. So we managed to win. My shorter course made me look like I was running faster than I was.
First orienteering event of the year! Nice to be back

Run warm up/down 10:00 [3]

5 PM

Run 1:41:00 [3] 19.5 km (5:11 / km)
ahr:130 max:146 shoes: Asics 1150

A bit less time than last week, so turned around at Bompas. So the usual Sandton towards Rosebank loop. Legs were really grumpy for about an hour afterwards. Feeling quite good now.
Distance according to MapMyRun. I thought I was crawling at close to 6:00/km. Maybe it improved on the downhill second half.

Saturday Mar 24, 2012 #

6 AM

Cycling 6:30:00 [3] 185.0 km (28.5 kph)

Another big one. Out into the Cradle with Richard, Rika, Rob and Nathan. Rob and Nathan did another loop with me and stopped for breakfast. Then joined the fleet crew. And did some intervals with them. Ouch. 3 x 3min and 1 x 20min. Bailed on the rest in the interest of making it home. Got home with decent legs

Run 20:00 [3] 3.64 km (5:30 / km)
ahr:143 shoes: Asics 1150

Brick run. Got into a nice rhythm. Not fast, but sustainable?

Friday Mar 23, 2012 #

6 PM

Swim 1:25:00 [3] 4.0 km (21:15 / km)

Finally a swim. I can feel the lack of swimming. Still, it went ok. Decided to go long...
4 x 1km, alternating swim and paddles. 18min for the first, around 19 for the rest.

Thursday Mar 22, 2012 #

6 PM

Paddle (Dabs TT) 54:20 [3] 10.0 km (5:26 / km)
ahr:150 max:160

Gauteng Surfski Champs at Dabs with Brian in a K2. Apparently there were over 100 boats. There were 2 speed boats trying to make as many waves as possible. It was a lot of fun and we were remarkably stable. Happy not to be in the Sabre.

Wednesday Mar 21, 2012 #

6 AM

Cycling 4:02:00 [3] 114.0 km (28.3 kph)

A really nice cradle ride. Mike was keeping the pace honest in the beginning. And then Tony for company at the end. Nice crowd
7 PM

Run race (RunJozi) 46:09 [3] 10.0 km (4:37 / km)
ahr:151 max:170 shoes: Asics 1150

Started way back and took about 4 min to cross the start line. Then it was slow running for a bit, and lots of weaving. Saw 4km in 20:00. Then it opened up a lot more. Nice tempo run with a progressive build up in pace. Felt like there was plenty of room to push.
Time is from when I crossed the line.

Tuesday Mar 20, 2012 #

6 AM

Paddle 57:00 [3] 10.3 km (5:32 / km)

9 long laps with Brian in Mac's Mirage. Good morning for it.
5 PM

Run 1:08:00 [3] 13.0 km (5:14 / km)
shoes: Asics 1150

Across the highway with Magi and then a loop on my own. Can't say there was much difference in speed between them

Monday Mar 19, 2012 #

6 PM

Run race 11:40 [3] 3.0 km (3:53 / km)
ahr:156 max:173 shoes: Asics 1150

A bit smashed after the weekend, so not in the best shape for this. Also a bit against it mentally. So the plan was 4:00 for 2km and then pick it up a bit. And it went to plan.

Run warm up/down 14:00 [3] 2.0 km (7:00 / km)
shoes: Asics 1150

Sunday Mar 18, 2012 #

8 AM

Paddle race (Sasol Cross Tri #2) 35:00 [3] 6.0 km (5:50 / km)
ahr:155 max:163 shoes: K1 Assegai Bigfoot

Buffelspoort edition of the Cross Tri series. A smaller turnout for this one. Just 8 or 9 boats at the start, and no Cyanosis guys to race. Just Jane to keep me honest on the paddle. The paddle went ok, nothing special. About 2 min behind the front guy. At least I was really solid in the Assegai.

Cycling 52:00 [3] 20.7 km (23.9 kph)
ahr:152 shoes: Epic Comp 29'er

Set off hard on the bike but got caught in a lot of swim traffic on the single tracks next to the dam. Passed the other paddlers quite quickly and then tried to keep the tempo up. Decent ride considering the tired legs.

Trail Running race 26:40 [3] 6.0 km (4:27 / km)
ahr:156 shoes: Salomon Wings 2

The run has one big hill in it that slows you down a lot. I pushed but didn't really feel the need to kill myself.

Total time of 1:53. About 9 minutes ahead of second. Fun race and worth the trip. Next time hopefully I'll have some fast people to chase :)
There are no splits up, so it's hard to compare the bike and run with the swimmers.
6 PM

Run 2:00:00 [3] 21.5 km (5:35 / km)
ahr:125 max:137 shoes: Asics 1150

If I'm going to have a half decent IM run, I need to get some long running in. This wasn't all that long, but happy I got out to do it. Morningside, Sandton City, Rosebank and back.

Saturday Mar 17, 2012 #

6 AM

Cycling 6:40:00 [3] 180.0 km (27.0 kph)

Started with Richard, Rika and Tony Abbott. Tony and I hung around for some laps of the cradle, with the aim of getting to 180km. Somehow I judged it just right and I measured 180.2 when I got home. We were holding about 28km/h in the cradle but it dropped a bit coming home through the traffic. Tony was bloody strong!

Friday Mar 16, 2012 #

5 PM

Swim 1:00:00 [3] 2.7 km (22:13 / km)

5 x 100, 500 paddles, 5 x 100, 500 paddles, 5 x 100. Good set for getting in the distance. Ran out of time, but need to start pushing on past 3km!

Thursday Mar 15, 2012 #

5 AM

Cycling 1:36:00 [3] 44.0 km (27.5 kph)
ahr:117 max:153

Surprised to get out of bed for this. Nice to get out. Richard and I started with the fast bunch and I worked hard. It started to rain so we spread out. In the end we were dropped on Jan Smuts and cruised home

Wednesday Mar 14, 2012 #

5 AM

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

Easy swim, which I was happy about. Feeling a bit knackered after Sunday.
warmup, 2 x (2 x 100m on 2:00, 100 easy), repeated with paddles, 400m of 25 fly 25 swim (which was a joke - I can't do that much fly), 300 kick.
7 PM

Run tempo (Kinetic Night Run) 34:08 [3] 8.0 km (4:16 / km)
ahr:165 max:176 shoes: Salomon Wings 2

New venue - Bryanston Course. I helped at registration and didn't notice the start. So missed it by about 6 minutes. In the end a good thing - I had a nice tempo run without racing anyone. Plenty traffic to get through.

I'm in the results with a 31:29. I have no idea why...
Edit - We figured out I swapped timing tags with Jeremy from work. He ran a 21 min 4km. Good tactic if you want to win the 8km - just need to find someone who can run a 19 min 4km

Tuesday Mar 13, 2012 #

5 PM

Run 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics 1150

Easy 5km work loop with Magi. Behind the left knee is a bit niggly. I think the run sorted it out

Sunday Mar 11, 2012 #


Total time of 4:59:14. Happy with that. Don't tell anyone that the bike was short :)
7 AM

Swim race (Buffelspoort Ultra) 35:17 [3] 1.9 km (18:34 / km)

Not a bad time and happy to stand up just behind Annah. Felt good and the pace was consistent. I don't know where all the fast swimmers were - I was 7th or 8th out the water. Phil only did a 32:28, so not bad from me!

Cycling race 2:45:19 [3] 83.0 km (30.1 kph)

Steady from the outset, trying to pace myself well. There was a massive hill that involved a serious 39x25 grind at 8km/h. And we went over it twice per lap and did 2 laps. The course was short, so it made up for the toughness of the climb. I lost quite a lot to the leaders on the 2nd lap. Having lots of aero stuff would have made a difference on the fast open bits. The leaders rode 2:29 which puts me well off the pace, but it seemed like a good ride.

Run race 1:38:07 [3] 21.1 km (4:39 / km)
shoes: Asics 1150

2 very good laps. 1 useless lap. My legs turned off for the last one. Needed to do about 37 min for the last 7km lap to get under 5 hours. It was quite an effort in the end. Passed 2 people early, but got passed by 2 people in the last 3km. And Annah came past like I looking for parking. On her way to 1:29.

Saturday Mar 10, 2012 #

6 AM

Cycling 3:40:00 [3] 107.0 km (29.2 kph)

From Something Country in the Cradle. Started with Graham and ended up joining Mark and Freddy too.
Ave 29.7

Friday Mar 9, 2012 #

6 PM

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

warmup, 100 kick, 9 x 200m alternating paddles and swim on 3:50 coming in on 3:20-3:25. cooldown

Thursday Mar 8, 2012 #

5 AM

Cycling 1:45:00 [3] 49.0 km (28.0 kph)
ahr:119 max:145

Usual sparrows ride with Richard and Rika. Taking it quite easy. Loads of comrades runners about.
5 PM

Paddle (Dabs TT) 1:01:10 [3] 10.0 km (6:07 / km)

Hopelessly slow, but good to be back on the water. I'm still way too twitchy in the Sabre to paddle hard. So it ends up being a steady cruise around.

Wednesday Mar 7, 2012 #

5 AM

Swim 1:00:00 [3] 2.7 km (22:13 / km)

warmup, 2 x (500 paddles, 5 x 100 on 1:50, 100 easy, 100 kick)
Managed to leave all my gear at home! Found some kids goggles on the side or the pool and borrowed some paddles and a cap.
5 PM

Run hills 50:00 [3] 9.0 km (5:33 / km)
ahr:130 max:170 shoes: Asics 1150

Morningside hill session: 6 hard, 2 easy. Feeling fine, just weary of pushing it

Tuesday Mar 6, 2012 #

5 PM

Run 1:10:00 [3] 12.73 km (5:30 / km)
ahr:140 max:160 shoes: Asics 1150

First loop with Magi and then 5km on my own.

Friday Mar 2, 2012 #

7 AM

Adventure Racing (Double Moon) 27:58:00 [3] 250.0 km (6:43 / km)

The 2012 Double Moon AR at Vanderkloof Dam. Raced in a strong team with Brian, Christiaan and Nicky.

Leg breakdown courtesy of Brian:
Leg 1: 8km orienteering run - 1:08
Leg 2: 28km Orange river paddle - 3:48
Leg 3: 30km Hike/run - 5:30
Leg 4: 150km MTB - 7:40 (Ave moving speed 23.1 km/h, real ride time 6:35)
Leg 5: 16km Hike - 5:07 (moving slowly on sore feet and lost about 45mins looking for CP22 in the dark!)
Leg 6: 14km Paddle and abseil - 2:48

It was a very strong team and we managed ourselves well in the heat. It was bloody hot. I had a few moments of weakness. At the last CP of the 30km hike I was feeling awful. Blood sugar was low but I bounced back quite quickly. The middle 50km of the bike were also bad. I was feeling pretty strong in the final 50 though.

I also struggled with sore feet in the last hike. We started both long hikes with swims across the orange river. I need to improve the foot management. My feet need to HTFU for XPD.

Lekker race. Christiaan needs more heavy stuff - he's too bloody strong! Nicky is a machine. And it was good to race with Brian to learn a few things and bounce navigation ideas off.

We finished 1st without any of the fast teams being there. But a good performance from us.

Thursday Mar 1, 2012 #


A disaster of a week training wise. Priorities were: Groenkloof map and course setting; Packing for Double Moon; Sleep. So I didn't get a chance to train except for yesterday. Call it a taper for the adventure race.

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