Attackpoint - performance and training tools for orienteering athletes

Training Log: Coach.dion

In the last 7 days:

activity

time

miles

running

4:49:04

37.41

(7:44)

60.2

(4:48)

920

Total

4:49:04

37.41

(7:44)

60.2

(4:48)

920

1:43

0:00

Monday Jul 21 #

5 PM

running 46:25 [3] 10.0 km (4:39 / km)
shoes: New Balance MT10

Easy Boshoff

Sunday Jul 20 #

11 AM

running hills 59:22 [4] 12.5 km (4:45 / km) +250m 4:19 / km
shoes: 5 Finger test pair

Just wanted an hour, ended up running hills on Ave Bordeaux
7 x up 1:56-148, still a couple of sec slow, but getting stronger!

Saturday Jul 19 #

11 AM

running long 1:43:35 [3] 21.0 km (4:56 / km) +570m 4:21 / km
shoes: 5 Finger test pair

From Home to Price drive, up 8:53 (30sec faster than last time, might be getting fitter) from there up to the Nek and than on the road to Top Gate and home over the footbridge.

Friday Jul 18 #

5 AM

running 33:18 [2] 6.7 km (4:58 / km)
shoes: NB Trail 00

Loop up to Kendal back on Old Kendal and loop to make up the 6.7km

Thursday Jul 17 #

5 PM

running hills 46:24 [4] 10.0 km (4:38 / km) +100m 4:25 / km
ahr:128 max:157 shoes: New Balance MT10

Warmup through the subway and back to the Tennis court.
Hills, 10 x 200m I'm not running hard/fast, but start 8sec before the guys and get them to work hard / fast in the last 50+m...

« Earlier