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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Sep 3:

activity # timemileskm+m
  running9 5:20:52 40.08(8:00) 64.5(4:58) 870
  cycling1 2:04:18 31.07(15.0/h) 50.0(24.1/h) 790
  Total10 7:25:10 71.15(6:15) 114.5(3:53) 1660

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MoTuWeThFrSaSu

Sunday Sep 3 #

8 AM

running 34:58 [3] 6.5 km (5:23 / km) +240m 4:32 / km
shoes: NB 910

ran up to watch TMC
11 AM

running 27:19 [2] 5.5 km (4:58 / km)
shoes: NB 910

ran back down after watching the guys come through

Saturday Sep 2 #

7 AM

cycling 2:04:18 [3] 50.0 km (24.1 kph) +790m

with Shaun
Over the Nek
Chappies
and Ou Kaapse Weg
9 AM

running 52:01 [3] 11.0 km (4:44 / km) +200m 4:20 / km
shoes: NB 910

almost off the bike!
up through the green Belts to Cecilia
Single track to Southern Cross
green Belts down and home

Friday Sep 1 #

5 AM

running 27:16 [2] 5.5 km (4:57 / km)
shoes: NB 910

under the stars
up through Green Belt out at meadow and road back... headlight battery flat!

Thursday Aug 31 #

5 PM

running warm up/down 24:56 [2] 5.0 km (4:59 / km)
shoes: NB 910

warm up to subway
6 PM

running 21:13 [3] 5.5 km (3:51 / km)
shoes: NB 910

track, but Achilles and calf sore, so just tempo...

4 x 500m 1:53 1:54 1:54 1:55

5 x 400m 94 93 94 94 95

5 x 300m 69 68 68 68 69

Wednesday Aug 30 #

5 PM

running 35:21 [3] 6.6 km (5:21 / km) +230m 4:34 / km
shoes: NB 910

little bit of single track
up from R/Mem gate
level 1 and down and over foot bridge

did venture of the route to check out a strava segment!

Tuesday Aug 29 #

5 PM

running hills 1:00:27 [4] 12.5 km (4:50 / km)
shoes: Vivo EVA

4km warm up 19:58

4 x Hills at Boshoff
not hard, controlled, calf still sore!
2:15 up and about 2:10 down

4.5km warm down

Monday Aug 28 #

5 PM

running 37:21 [2] 6.4 km (5:50 / km) +200m 5:03 / km
shoes: NB 910

little trail loop
up single track from R/mem entrance
turn off on first level past R/mem,
down single track
over foot bridge and back to club

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