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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Apr 7:

activity # timemileskm+m
  running4 3:01:03 23.74(7:38) 38.2(4:44) 340
  Total4 3:01:03 23.74(7:38) 38.2(4:44) 340

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Thursday Apr 4 #

5 PM

running warm up/down 16:55 [2] 3.0 km (5:38 / km)
shoes: Primus

easy warmup, cut it short ribs to sore!!

running intervals 16:40 [2] 3.0 km (5:33 / km)
shoes: Primus

my intervals were jogging back and forth timing the 200's

Wednesday Apr 3 #

5 PM

running 1:01:46 [3] 14.0 km (4:25 / km) +190m 4:08 / km
shoes: T-Rocket Sandals

from the club
through the subway and down to the river
Over and up Eden
footbridge down to hillwood
back to club

ran into a flower pot at Barristers and took a tumble, hit the ground hard!

Tuesday Apr 2 #

5 PM

running intervals 54:42 [5] 12.0 km (4:34 / km) +150m 4:17 / km
shoes: StreetLite Sandals

4km warm up 19:32

4 x 500m hill Boshoff tempo up fast down 60sec rest
2:04 1:59 1:59 1:58
1:49 1:48 1:46 1:46
up a touch faster, down a little slower
stopped at 4 as body not 100%,

4km back 19:57

Monday Apr 1 #

5 PM

running 31:00 [2] 6.2 km (5:00 / km)
shoes: T-Rocket Sandals

easy through the subway...
lazy, should have done a couple of 50s and the drills

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