Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Feb 17, 2019:

activity

time

miles

running

4:35:38

37.53

(7:21)

60.4

(4:34)

430

cycling

2:39:26

31.69

(11.9/h)

51.0

(19.2/h)

Swimming

31:49

1.0

(31:49)

1.61

(19:46)

Total

7:46:53

70.22

(6:39)

113.01

(4:08)

430

2:39

0:00

» now

Sunday Feb 17, 2019 #

6 AM

cycling 2:39:26 [3] 51.0 km (19.2 kph)

Followed Peninsula marathon to Simon's Town and back

Saturday Feb 16, 2019 #

6 AM

running tempo 1:37:12 [4] 23.0 km (4:14 / km)
shoes: T-Rocket Sandals

Constantia Main to Ladies Mile
Circle then into Bergvliet
down to Main Rd
Kirstenhof loop
Spaanschemat River Rd home

Friday Feb 15, 2019 #

5 AM

Swimming 31:49 [2] 1.61 km (19:46 / km)

canal swim from Trail and Tar
just one loop

Thursday Feb 14, 2019 #

5 PM

running hills 50:21 [5] 11.0 km (4:35 / km) +200m 4:12 / km
shoes: Vivo EVA

warm up to Forries

3 x 45sec +_200m Hill
2 x 500m flat 1:46 1:48
3 x 45sec +_ 200m Hill
3 x 45sec hill 250m flat and down 2:30ish

warm down

Wednesday Feb 13, 2019 #

5 PM

running 42:02 [2] 7.9 km (5:19 / km) +230m 4:39 / km
shoes: Primus

easy Animal enclosure loop, down R/Mem rd

Tuesday Feb 12, 2019 #

5 PM

running intervals 54:30 [5] 12.2 km (4:28 / km)
shoes: Vivo EVA

warm up 25:35

6 x 1000m
3:44 3:44 3:40 3:40 3:37 then easy 3:59

warm down 6:29

Monday Feb 11, 2019 #

6 PM

running 31:33 [2] 6.3 km (5:00 / km)
shoes: Vivo EVA

easy run through the subway and back t the field for some drils

« Earlier | Later »