Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running6 6:52:22 51.95(7:56) 83.6(4:56) 2200
  Total6 6:52:22 51.95(7:56) 83.6(4:56) 2200
«
2:30
0:00
WeThFrSaSuMoTu

Monday Sep 1 #

5 PM

running 51:42 [3] 10.5 km (4:55 / km) +200m 4:30 / km
shoes: NB 610

Jacks loop with the single track into the forest and out, then the loop at the end...

Sunday Aug 31 #

8 AM

running 54:41 [3] 11.2 km (4:53 / km) +150m 4:35 / km
shoes: NB 10v2

From home up wynberg to Top Gate home on Spilhouse

Saturday Aug 30 #

9 AM

running long 2:30:54 [4] 30.0 km (5:02 / km) +900m 4:22 / km
shoes: New Balance MT10

Up to the mast
30:05 up the gravel
28:50 up the tar
58:55 total up
22:44 down tar
24:44 down gravel
then I had to run home, Dawn had dropped me there in the morning

Friday Aug 29 #

5 AM

running 27:13 [3] 6.1 km (4:28 / km)
shoes: NB Trail 00

Easy Morning Run up Doordrift and back Kendal and Old Kendal

OK I did run 2km at tempo...

Thursday Aug 28 #

5 PM

running hills 57:25 [5] 11.5 km (5:00 / km) +450m 4:11 / km
shoes: Five Finger KSO Black

To R/Mem for hills

10 x hills to the top (bend)
not as fast as the old days, (+_2:20) but nice to get through 10 of them.

Wednesday Aug 27 #

5 PM

running long 1:10:27 [3] 14.3 km (4:56 / km) +500m 4:12 / km
shoes: NB 610

Jacks look forest, then the Extention above Rhodes...

« Earlier

Recent Comments

7+ days ago
nice 2  
more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Sep 7
Aug 31
Aug 24
Aug 17
Aug 10

Week
Ending
Training hours by activity
0123456789
10
Sep 7
Aug 31
Aug 24
Aug 17
Aug 10

Week
Ending
Training miles by activity
05101520253035404550556065
70
Sep 7
Aug 31
Aug 24
Aug 17
Aug 10

all weeks | months | years | as calendar