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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending May 31, 2012:

activity # timemileskm+mload
  Adventure Racing1 75:03:00 310.69(14:30) 500.0(9:00)1350.9
  Cycling5 11:19:00 129.25(11.4/h) 208.0(18.4/h)203.7
  Strength6 2:25:0019.5
  Pilates1 1:00:0018.0
  Paddle1 50:00 5.28(9:28) 8.5(5:53)15.0
  Spinning1 45:0013.5
  Run1 11:12 1.86(6:00) 3.0(3:44)3.4
  Total15 91:33:12 447.08 719.51624.0

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Wednesday May 30, 2012 #

7 PM

Cycling 1:03:00 [3] 24.0 km (22.9 kph)
ahr:176 max:184 shoes: Epic Comp 29'er

Delta Park Night race. A lot of fun. But seriously intense riding. My first ever training effect of 5 according to my watch! I think I am a bit unfit and I've lost my cycling diesel engine.
Managed 15 laps. Finished 14 with about 2 min to spare. I think with a better start, knowing the course and some more kilowatts on the open bits I could get to 16. The splits should come soon...

Tuesday May 29, 2012 #

6 AM

Spinning 45:00 [3]
ahr:138 max:152

Strength 10:00 [3]

Monday May 28, 2012 #

7 AM

Pilates 1:00:00 [3]

Pilates seems more appropriate at this stage than 70km MTB races. Same instructor as last year

Saturday May 26, 2012 #

8 AM

Cycling race (Magalies Monster) 4:43:00 [3] 70.0 km (14.8 kph)
ahr:151 max:182 shoes: Epic Comp 29'er

Very poor judgement entering this 2 weeks after Expedition Africa and after not feeling great on Thursday. Stressful week!
Possibly my worst day ever on a bike! That's a bit over-dramatic, but the last 20km were very bad.
Started well and was riding with Nic to almost 20km. Hit a rock hard that made a hole and pinched my rear tyre. I was running 2.1 bar, hoping for a bit more comfort and grip. Stupid idea on this course! I plugged the hole and bombed. It kept leaking out of the pinch holes - the slime wasn't getting there. Bombed again. Eventually stopped to put a tube in. By this time I'd been passed by lots of people including ladies Jane and Nicky mixing it up for 2nd - 5th. I rode well to about 50km, but the wheels started falling off then. I was eating and drinking well. I think it was EA and the week catching up. And possibly a poor pacing strategy. Maybe :)
Hated life for about 20km. Had a lie down at the end and got over it quite quickly. Now that I'm less grumpy, it was a fun trip. Lots of friends and good practice for next time.
Nic smashed a 3:55. Jane was about 20 min ahead of me.

No more training longer than an hour for a while! Except maybe the Saturday morning breakfast ride.

The achilles feels good, somehow?

Friday May 25, 2012 #

6 PM

Cycling (Critical Mass) 2:33:00 [3] 43.0 km (16.9 kph)

Rode with Rob from the digs to Dunkeld. We joined the group and rode into Braamfontein. Then joined even more people and did a 20km version of the Jozi night run. There was a group of about 150 people. We all stopped for dinner and Tony, Rob and I got some awesome Ethiopian food. That caused us to miss the restart and we did a few nervous km on our own in the middle of town. We found them again and cycled back home. Cool idea, chilled pace, fun night out!

Wednesday May 23, 2012 #


Mozambique work trip for Wednesday and Thursday. Not the beach holiday I was hoping for. My achilles also didn't enjoy the trip and seems worse than its been for a week

Monday May 21, 2012 #

Strength 15:00 [3]

Sunday May 20, 2012 #

7 AM

Paddle 50:00 [3] 8.5 km (5:53 / km)
shoes: K1 Sabre

8 laps in the Sabre. Solid to start with. Wobbly by the end.

Saturday May 19, 2012 #

7 AM

Strength 30:00 [1]

3 PM

Cycling 1:00:00 [3] 16.0 km (16.0 kph)
shoes: Epic Comp 29'er

Easy ride with Sarah, Dan and Nicole around Emmies and Delta Park. Arse and hands are still a bit tender!

Friday May 18, 2012 #


Physio visit for my achilles. Not great news - it is sore and inflamed. She says no running for 4-6 weeks. Hopefully with some good treatment I can bring that down...
A bit less grumpy about it than I would expect. Cycling, paddling and swimming for me then!
Gauteng O' Champs might be tight. Definitely won't be in running shape for it. Which is disappointing.
7 AM

Strength 30:00 [1]

Thursday May 17, 2012 #

7 AM

Strength 30:00 [1]

Wednesday May 16, 2012 #

7 AM

Strength 30:00 [1]

Monday May 7, 2012 #

Adventure Racing (Expedition Africa) 75:03:00 [3] 500.0 km (9:00 / km)

EA with Red Ants: Brian, Christiaan and Landie. Lekker. 2nd to Merrel

Tuesday May 1, 2012 #

6 AM

Cycling 2:00:00 [3] 55.0 km (27.5 kph)

Out into the Cradle with Richard.
5 PM

Run (3000m TT) 11:12 [3] 3.0 km (3:44 / km)

2nd orienteering track time trial of the year. Planned to run it steadily and not do anything silly. Aimed for 4:00/km splits and held a few seconds under that the whole way. Faster than last time. About 5 seconds off last year.

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