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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Aug 4:

activity # timemileskm+m
  running6 6:58:30 56.92(7:21) 91.6(4:34) 760
  Total6 6:58:30 56.92(7:21) 91.6(4:34) 760

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MoTuWeThFrSaSu

Sunday Aug 4 #

11 AM

running tempo 57:22 [4] 12.0 km (4:47 / km) +250m 4:20 / km
shoes: Yeti-X

up the Green belts
single track Cecelia to Southern Cross
fast down, Ducket, Gilmor and home

Saturday Aug 3 #

4 PM

running tempo 1:59:35 [4] 28.0 km (4:16 / km)
shoes: StreetLite Sandals

loop in Constantia (hilly) 22:18, 22:34
then Strawberry lane and then down Firgrove
Bervliet and home
21:10, 20:54, 20:11, 12:26

Thursday Aug 1 #

5 PM

running intervals 58:27 [5] 13.0 km (4:30 / km)
shoes: Yeti-X

warmup to subway 24:01

track 4 x (2min + 4 x 30sec)
rest 90sec of jobbing and 30sec of walking

Wednesday Jul 31 #

5 PM

running 1:13:53 [3] 14.3 km (5:10 / km) +330m 4:38 / km
shoes: Yeti-X

top gate through the forest

Tuesday Jul 30 #

5 PM

running intervals 57:36 [5] 14.0 km (4:07 / km)
shoes: T-Rocket Sandals

warm up 1km 5:51
4 x 3km tempo
11:35 from Sports center to lights
11:33, 11:29 on Boshoff
11:42 from lights to sports center
warm down 0.6km 3:05

Monday Jul 29 #

5 PM

running 51:37 [3] 10.3 km (5:01 / km) +180m 4:37 / km
shoes: Yeti-X

loop through Animal enclosure
ended with a couple of laps of the track at MP

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