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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Sep 15:

activity # timemileskm+m
  running5 4:51:39 41.38(7:03) 66.6(4:23)
  Total5 4:51:39 41.38(7:03) 66.6(4:23)

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MoTuWeThFrSaSu

Sunday Sep 15 #

6 AM

running race 2:57:44 [5] 42.2 km (4:13 / km)
shoes: StreetLite Sandals

Cape Town Marathon

Laps Time Cumulative Time
5 20:38 0:20:38
10 20:23 0:41:02
15 20:21 1:01:23
20 20:26 1:21:49
21.1 1:26:40
25 20:36 1:42:25
30 20:50 2:03:15
35 20:56 2:24:11
38 12:49 2:37:00
39 4:29.4 2:41:29
40 5:17.7 2:46:47
41 4:58.2 2:51:45
42 5:00.8 2:56:46
42.2 0:58.4 2:57:44

Thursday Sep 12 #

5 PM

running intervals 25:40 [3] 5.6 km (4:35 / km)
shoes: StreetLite Sandals

easy short warmup through UCT

2 x 1km at MP
4:06 4:04

Wednesday Sep 11 #

5 PM

running 37:11 [2] 7.7 km (4:50 / km)
shoes: Yeti-X proto type

easy through the subway right and down to the river, back to club

Tuesday Sep 10 #

5 PM

running 21:46 [3] 5.1 km (4:16 / km)
shoes: Vivo Ultra 3

3.5km warm up around UCT
8 x 200m long rest
41.9 38.1 38.3 38.6
38.0 38.4 37.8 37.5

Monday Sep 9 #

5 PM

running 29:18 [2] 6.0 km (4:53 / km)
shoes: T-Rocket Sandals

little loop around the common

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