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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Mar 24:

activity # timemileskm+m
  running6 8:31:08 57.91(8:50) 93.2(5:29) 2210
  Swimming1 32:45 1.0(32:45) 1.61(20:21)
  Total7 9:03:53 58.91(9:14) 94.81(5:44) 2210

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MoTuWeThFrSaSu

Sunday Mar 24 #

7 AM

running long 2:43:34 [3] 21.1 km (7:45 / km) +1020m 6:15 / km
shoes: T-Rocket Sandals

with Mark from the Nek
on the road up to Smuts track
to MaClear's beacon
Platteklip, left to Valley of the Red gods
back down the road

Saturday Mar 23 #

9 AM

running tempo 1:27:40 [5] 21.1 km (4:09 / km)
shoes: StreetLite Sandals

loop to parish
loop around Ladies Mile
then onto Strawberry
loop back and to Tokia
Penny lane
down Ladies Mile
Jeffcoat and home
5km 21:37
5km 19:46
5km 21:02
5km 19:57
1.1km easy home

Friday Mar 22 #

6 AM

Swimming 32:45 [3] 1.61 km (20:21 / km)

Canal swim from Battery park

Thursday Mar 21 #

8 AM

running long 1:27:53 [3] 16.0 km (5:30 / km) +590m 4:38 / km
shoes: T-Rocket Sandals

from the Nek
Up round the dams stopping for a swim

Wednesday Mar 20 #

5 PM

running 1:19:27 [3] 15.5 km (5:08 / km) +500m 4:25 / km
shoes: T-Rocket Sandals

from UCT
into forest, Jacks loop
from hairpin to R/mem estate, up hill and up single track
to style, down gravel road through animal enclosure.
ran down fastish

Tuesday Mar 19 #

5 PM

running hills 59:14 [5] 13.0 km (4:33 / km) +100m 4:23 / km
shoes: T-Rocket Sandals

4km warm up to Boshoff 20:05
5 x 500m hill up hard down fast 45sec rest

2:04 1:59 1:58 2:00 2:05
1:44 1:43 1:44 1:43 1:45

4km warm down back to club 20:18

Monday Mar 18 #

5 PM

running 33:20 [2] 6.5 km (5:08 / km)
shoes: StreetLite Sandals

easy though the subway

+ 6 x 50m
9.1 9.3 9.0 8.5 8.7 8.4

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