Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Feb 9:

activity # timemileskm+m
  running7 7:42:05 57.35(8:03) 92.3(5:00) 1500
  cycling2 45:45 9.32(12.2/h) 15.0(19.7/h)
  Swimming1 31:29 1.0(31:29) 1.61(19:34)
  Total10 8:59:19 67.67(7:58) 108.91(4:57) 1500

«»
2:22
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 9 #

6 AM

running long 2:22:59 [3] 30.0 km (4:46 / km)
shoes: StreetLite Sandals

with dawn on the bike we head around Strawberry
stopped at Trail and tar for water
loop around Sea Breeze
back through Penny Lane
Bergvliet farm and home

Saturday Feb 8 #

4 PM

running long 1:56:41 [4] 18.0 km (6:29 / km) +750m 5:22 / km
shoes: Yeti-X

from home up the Green Belts
then up Nursery
loop past Overseers hut down to corner
single track to Rooikat and down
through green belts

Friday Feb 7 #

6 AM

Swimming 31:29 [3] 1.61 km (19:34 / km)

1 lap of the canal

Thursday Feb 6 #

5 PM

running hills 56:07 [5] 12.2 km (4:36 / km) +320m 4:04 / km
shoes: T-Rocket Sandals

warm up to sub way 20:18 4km
hills
60easy, 60 hard up
down x 3
3 x 60hard from top
1 x all the wy to R/Mem
back, down tempo

Wednesday Feb 5 #

5 PM

running 1:07:18 [3] 13.3 km (5:04 / km) +430m 4:21 / km
shoes: Yeti-X proto type

Easy Jacks loop,
then onto R/mem from the hairpin,
straight to animal enclosure and back

Tuesday Feb 4 #

5 PM

running warm up/down 16:12 [3] 3.3 km (4:55 / km)
shoes: Yeti-X proto type

Short warmup around UCT
6 PM

running intervals 23:19 [5] 7.0 km (3:20 / km)
shoes: Yeti-X proto type

35 x 200 30sec rest

00:40.1 00:40.0 00:40.8 00:40.9 00:40.3
00:41.0 00:40.3 00:40.3 00:38.8 00:41.0
00:39.6 00:40.1 00:39.1 00:40.0 00:40.1
00:39.7 00:39.6 00:38.8 00:39.5 00:40.1
00:39.4 00:40.2 00:39.7 00:40.1 00:40.2
00:40.5 00:39.5 00:39.3 00:39.9 00:41.2
00:39.8 00:40.2 00:39.7 00:39.8 00:39.4

Monday Feb 3 #

5 PM

cycling 23:05 [2] 7.5 km (19.5 kph)

cycled to club
6 PM

running 39:29 [3] 8.5 km (4:39 / km)
shoes: T-Rocket Sandals

easy through the subway
5 x short steep hills
drills and strides on the track
2.5km tempo at 3:55
7 PM

cycling 22:40 [2] 7.5 km (19.9 kph)

cycled home

« Earlier | Later »