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Attackpoint - performance and training tools for orienteering athletes

Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  cycling2 4:23:40 54.06(12.3/h) 87.0(19.8/h) 800
  running4 2:18:32 13.67 22.0
  Total6 6:42:12 67.73 109.0 800
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Wednesday Apr 24 #

5 PM

running 32:58 [3] 6.0 km (5:30 / km)
shoes: Larva

EASY RUN FROM gb BY mIKE
loop up to LM Garage VOB end loop and down Doordrift
home

Tuesday Apr 23 #

5 PM

running intervals 49:50 [3] 11.0 km (4:32 / km)
shoes: Larva

3.5km warm up around UCT 18:05

16 x fast slow 200s on the track
fast 46-47 (3:50 pace)
slow 67-69 (sub 4:50 pace)

Monday Apr 22 #

5 PM

running 36:15 [3]
shoes: Sandal Cross

Easy up to LM garage
loop to Constantia Main
and home

Sunday Apr 21 #

7 AM

cycling 2:38:45 [3] 57.0 km (21.5 kph) +800m

Cycled over the Nek
Suikerbossie
to Sea Point
turned to high level rd
and back
misty start

Saturday Apr 20 #

9 AM

cycling 1:44:55 [3] 30.0 km (17.2 kph)

cycle with Dawn
loops down to Firgrove and back
12 PM

running race 19:29 [3] 5.0 km (3:54 / km)
shoes: Larva

Out on the Monty loop
did loops around Mikes place to make it 5
home

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