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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Feb 21, 2010:

activity # timemileskm+mload
  Cycling3 4:51:00 59.9(12.4/h) 96.4(19.9/h)87.3
  Run2 2:50:58 15.53(11:00) 25.0(6:50)62.1
  Orienteering1 15:46 1.93(8:11) 3.1(5:05)15.0
  Total5 7:57:44 77.36(6:11) 124.5(3:50)164.4

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Sunday Feb 21, 2010 #

Orienteering race (SC#4: Zoo Lake) 15:46 [5] 3.1 km (5:05 / km)
shoes: Saloman SpeedCross

Flat out running the whole way. I had read most of the course by #1. Some carefull orienteering required around the ponds. Otherwise it was just run hard.
Just ahead of Dylan (6 sec) and Brad

Saturday Feb 20, 2010 #

Cycling (Diamond Dash AR) 2:14:00 [3] 35.0 km (15.7 kph)
shoes: Olympic MTB shoes

Diamond Dash 50km AR organised by Gijima. I raced with Jane and Luke.
We started with a 2km dash around the parking lot. We cruised it and came back close to Red Ants.
Then we did the MTB nav leg. The map was iffy in places - route choices based on ridability weren't good. I broke my dropout at about 5km. What followed was the worst single speed conversion in history. I ordered a spare dropout from Linden last weekend and it hadn't arrived!
When I measured the chain to break it, i didn't realise it wasn't on the middle ring anymore. It had fallen off completely. So I had a chain the just fitted on the little ring at the front and the smallest ring at the back. The angle of the chain pulled it up at the back to the 3rd smallest. So now it was super tight. So I rode like that for 30km. Sounded horrible and the pedals were really stiff by the end. I also had a flat rear tube at the beginning of the 2nd leg. It went down slowly - might have been able to bomb it and survive the leg, but we changed it. It was a big thorn and the goo held enough air to make a slow puncture.

Run 2:15:00 [3] 17.0 km (7:56 / km)
shoes: Saloman XA Pro 3D #2

The foot navigation leg went smoothly for us. We didn't find the last OP - finding a piece of paper by going 300m on a bearing proved difficult.
So we had a decent race considering the mechanical problems and the queuing we did in the middle of the field. We had fun and learnt a lot.
Total time of just under 6 hours. Not sure of the position. Ranking appears to be based on the number of OP's. We thought it would be a time penalty - thats why we called off the search for OP6

Friday Feb 19, 2010 #

Cycling 1:17:00 [3] 29.0 km (22.6 kph)
shoes: Olympic MTB shoes

Ave 24
To work and bak - straight in and out.

Thursday Feb 18, 2010 #

Cycling 1:20:00 [3] 32.4 km (24.3 kph)
shoes: Olympic MTB shoes

Ave 25.7 Max 55.6
Straight to work in 30 min. Took some back roads home: CR Swart, Dale Lace and 9th.

Tuesday Feb 16, 2010 #

Run tempo 35:58 [4] 8.0 km (4:30 / km)
shoes: Nike Pegasus 07

Started late and talked to a few people along the way. Ok time for the effort level

Monday Feb 15, 2010 #

Note
(rest day)

HUGE storm! The after work run has been cancelled. Rest day...

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