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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Mar 31:

activity # timemileskm+m
  running5 5:10:33 41.88(7:25) 67.4(4:36) 640
  Swimming1 32:22 1.0(32:22) 1.61(20:07)
  Total6 5:42:55 42.88(8:00) 69.01(4:58) 640

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MoTuWeThFrSaSu

Sunday Mar 31 #

8 AM

running hills 57:35 [4] 12.0 km (4:48 / km) +270m 4:19 / km
shoes: StreetLite Sandals

ran up past Wynberg park
down to the start of forest
Up Forest...
over foot bridge and home

Saturday Mar 30 #

7 AM

running long 1:25:43 [3] 18.0 km (4:46 / km) +370m 4:19 / km
shoes: T-Rocket Sandals

RAN FROM NEK TO SUIKERBOSSIE 41.24
RAN BACK 44.19 (did have to run 400m to make 18...

was watch HBTC to long rest between

Friday Mar 29 #

6 AM

Swimming 32:22 [3] 1.61 km (20:07 / km)

morning swim in the canal, stopped to cleaen goggles, so lost a bit of time

Wednesday Mar 27 #

5 PM

running 1:10:10 [3] 15.3 km (4:35 / km)
shoes: T-Rocket Sandals

Started with a loop through the sports centre
onto Boshoff, through to Kirstenbosch drive down
to the river, then right turn to Common
bottom side then back to Liesbek and club

Tuesday Mar 26 #

5 PM

running intervals 56:59 [5] 13.6 km (4:11 / km)
shoes: T-Rocket Sandals

3.4km warm up around UCT

2 x 1000m fast 3:37, 3:37
5km tempo from sports center 19:02 (maybe a little hard)
2 x 1000m fast 3:41, 3:37

and a little running inbetween

Monday Mar 25 #

5 PM

running 40:06 [2] 8.5 km (4:43 / km)
shoes: StreetLite Sandals

easy through the subway then right past the folks and down to the river

4 x 50m
9.0 9.2 8.2 8.5

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