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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Jun 21, 2009:

activity # timemileskm+mload
  Cycling3 5:00:11 45.11(9.0/h) 72.59(14.5/h)90.1
  Orienteering4 2:42:54 10.5 16.9 400119.0
  Total6 7:43:05 55.61 89.49 400209.0
averages - sleep:8.3

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Sunday Jun 21, 2009 #

Orienteering race (GOC champs long) 1:13:55 [5] 10.0 km (7:24 / km) +300m 6:26 / km
ahr:172 slept:9.0 shoes: Salomon XA Pro 3D Green

Tooooo Slow!
1:10'000 Krugersdorp 4x4 area. M21A course.
It was an interesting area, a good map and a challenging course. But I was moving too slowly. I think Garry started 3 min back instead of 4 (he was last starter). He caught me at #11. I had a wobble on #2 but didn't loose much time to him. I had a terrible route choice to #4 and lost 1 min - I dropped down instead of taking the road. He was just running better. Garry and I swapped the the lead until #18 or so and then he ran away. I caught him again at the last and finished with him. So I'm running frustatingly slowly.
That said, it was a fun course. I enjoyed it. Feet are a bit sore. Technically not bad. Compass was spot on. Didn't make any big mistakes, but quite a few wobbles that should be ironed out.
So 4th of you include Jeremy. 6 min behind Martin, 5 behind J, 3 behind G. I want to be a lot fitter for SA Champs.

Saturday Jun 20, 2009 #

Orienteering race 33:55 [5] 3.9 km (8:42 / km) +100m 7:42 / km
slept:7.5 shoes: Salomon XA Pro 3D Green

GOC Middle Distance. New 1:7'500 map of Hennop's Pride.
I feel slow. Nic cruised past and away from me. Not happy about that.
Technically, the first half felt hectic and I didn't do much planning. I felt a step behind the whole time. Lost maybe 40 sec on #1 because I didn't look at the shape of the ruin on the map. I assumed it was square and inside corner didn't help. Stupid. Small time loss on #6 with another control description problem, but maybe not my fault this time. Then saw Nic at #7. I didn't take the road to #12 and he passed me. Then he ran away on the rest of the course. Ended up 5 min behind. 2 min behind Jeremy.
Ok result but not very happy. Could be running faster, but also I can sharpen things technically a lot.
Now to limit the damage over 10km tomorrow.

Thursday Jun 18, 2009 #

Cycling 1:41:00 [3] 24.35 km (14.5 kph)
shoes: Olympic MTB shoes

Av 15.1 Max 48.0
Cycled around the MTB-O area some more. I think I have the paths in that little bit of Albert's Farm figured out, but whether they'll be readable at 1:15000 remains to be seen.

Wednesday Jun 17, 2009 #

Orienteering 35:00 [3]
shoes: Nike Pegasus 07

Frisbee with Mike and Sarah to warm up and then 4 x interval O' courses around the Wits Campus

Tuesday Jun 16, 2009 #

Orienteering 20:04 [3] 3.0 km (6:41 / km)
shoes: Salomon XA Pro 3D Green

Sprint-ish course around Heronbridge. The controls were JWOC country flags and we had to write down the country. Fun course. 1 really stupid mistake, and a few wobbles, but mostly good.

Cycling (northern farms) 1:38:12 [3] 26.29 km (16.1 kph)
shoes: Olympic MTB shoes

Av 16.26 Max 37.2
Two loops of Northern Farm with Ashley, Jane and Nathan. 1st a long open route then the more interesting 24hour loop.

Monday Jun 15, 2009 #

Cycling 1:40:59 [3] 21.95 km (13.0 kph)
shoes: Olympic MTB shoes

Rode around the MTB-O area fixing the paths. Albert's farm confused me a bit - lots of paths close together.

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