Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Feb 26, 2017:

activity

time

miles

running

5:41:17

46.04

(7:25)

74.1

(4:36)

830

cycling

2:51:55

37.28

(13.0/h)

60.0

(20.9/h)

Swimming

1:36:38

3.11

(31:06)

5.0

(19:20)

Total

10:09:50

86.43

(7:03)

139.1

(4:23)

830

1:56

0:00

» now

Sunday Feb 26, 2017 #

6 AM

running race 1:53:20 [5] 25.8 km (4:24 / km) +540m 3:59 / km
shoes: Vivo Trail 2015

Oak Valley XL
ran well first race back
finished 8th
2nd old man!
winner 1h41

Saturday Feb 25, 2017 #

7 AM

running 13:48 [2] 3.0 km (4:36 / km)
shoes: Altra Paradgm

little loop around the park bridge still down

Friday Feb 24, 2017 #

6 AM

Swimming 18:55 [2] 1.0 km (18:55 / km)

40 lengths long street VA

6 PM

running 14:00 [2] 3.0 km (4:40 / km)
shoes: MT 10 V2

little loop from home around the park

Thursday Feb 23, 2017 #

6 AM

Swimming 19:36 [2] 1.0 km (19:36 / km)

40 lengths Long Street VA

5 PM

cycling 21:56 [2] 7.5 km (20.5 kph)

cycled to the club

6 PM

running warm up/down 19:02 [2] 4.0 km (4:46 / km)
shoes: Vivo Road

warmup to boshoff

running hills 7:40 [4] 2.0 km (3:50 / km) +40m 3:29 / km
shoes: Vivo Road

2 x boshoff hills
up 2:01 down 1:50 20 sec rest
up 1:57 down 1:52

running warm up/down 19:19 [2] 4.0 km (4:50 / km)
shoes: Vivo Road

warm down back to club

7 PM

cycling 20:12 [2] 7.5 km (22.3 kph)

cycled home

Wednesday Feb 22, 2017 #

6 AM

Swimming 19:33 [2] 1.0 km (19:33 / km)

40 lengths long street VA

5 PM

cycling 19:31 [2] 7.5 km (23.1 kph)

cycle to the club

6 PM

running 53:20 [3] 10.7 km (4:59 / km)
shoes: Vivo Road

loop in Ronderbosch, common then back onto the school, and past the cricket ground

7 PM

cycling 23:27 [2] 7.5 km (19.2 kph)

cycled home

Tuesday Feb 21, 2017 #

6 AM

Swimming 19:15 [2] 1.0 km (19:15 / km)

40 lengths at Long Street VA

5 PM

cycling 19:53 [2] 7.5 km (22.6 kph)

cycled to the club

6 PM

running warm up/down 23:32 [2] 5.0 km (4:42 / km)
shoes: Vivo Trail 2015

warm up to the subway

running intervals 24:40 [5] 6.6 km (3:44 / km)
shoes: Vivo Trail 2015

15 x 200 fast slow
fasts 40
slows 55-59 (240m)

7 PM

cycling 22:31 [2] 7.5 km (20.0 kph)

cycled home

Monday Feb 20, 2017 #

6 AM

Swimming 19:19 [2] 1.0 km (19:19 / km)

40 lengths long street VA

5 PM

cycling 23:02 [2] 7.5 km (19.5 kph)

cycled to the club

6 PM

running 52:36 [3] 10.0 km (5:16 / km) +250m 4:41 / km
shoes: MT 10 V2

Jacks loop with the club

7 PM

cycling 21:23 [2] 7.5 km (21.0 kph)

cycled home

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