Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Mar 19, 2017:

activity

time

miles

running

10:30:53

74.01

(8:31)

119.1

(5:18)

2650

Swimming

57:23

1.86

(30:47)

3.0

(19:08)

Total

11:28:16

75.87

(9:04)

122.1

(5:38)

2650

3:23

0:00

» now

Sunday Mar 19, 2017 #

9 AM

running race 2:00:12 [5] 21.9 km (5:29 / km) +720m 4:43 / km
shoes: Vivo Trail 2015

African X day 3
no leg strength so the climbing was slow, but was able to push to the end and so I'm happy

Saturday Mar 18, 2017 #

8 AM

running race 2:48:44 [5] 30.4 km (5:33 / km) +830m 4:53 / km
shoes: MT 10 V2

Day 2 African X with Noel, today went a lot better and we pushed to the end

Friday Mar 17, 2017 #

8 AM

running race 3:23:09 [5] 37.5 km (5:25 / km) +880m 4:51 / km
shoes: Vivo Trail 2015

day 1 of African X with Noel
it got hot and I struggled in the last 5km

Thursday Mar 16, 2017 #

6 AM

Swimming 18:29 [2] 1.0 km (18:29 / km)

40 lengths Long Street VA

6 PM

running warm up/down 22:28 [2] 4.0 km (5:37 / km) +60m 5:13 / km
shoes: Vivo Road

easy warmup with some of the new kids

Wednesday Mar 15, 2017 #

6 AM

Swimming 19:25 [2] 1.0 km (19:25 / km)

40 lengths at Long Street VA

6 PM

running warm up/down 19:32 [2] 4.0 km (4:53 / km) +90m 4:23 / km
shoes: Vivo Trail 2015

little loop around UCT with 2 Dam Hills and 5 x 50

Tuesday Mar 14, 2017 #

6 AM

Swimming 19:29 [2] 1.0 km (19:29 / km)

40 lengths long street VA

5 PM

running warm up/down 24:45 [2] 5.2 km (4:46 / km)
shoes: Vivo Road

Warmup through the subway to Glen Darrach

6 PM

running hills 12:38 [5] 3.1 km (4:05 / km) +70m 3:40 / km
shoes: Vivo Road

6 x hills Glen Darrach
ups +_ 45sec downs 50-55 rest 15 sec

running tempo 11:08 [4] 3.0 km (3:43 / km)
shoes: Vivo Road

on the track 3km tempo a little faster than I wanted

Monday Mar 13, 2017 #

6 PM

running 48:17 [2] 10.0 km (4:50 / km)
shoes: MT 10 V2

boshoff loop back down the river

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