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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Feb 16:

activity # timemileskm+m
  running5 5:19:39 43.62(7:20) 70.2(4:33) 890
  cycling2 1:41:06 22.25(13.2/h) 35.8(21.2/h)
  Swimming1 31:05 1.0(31:05) 1.61(19:19)
  Total8 7:31:50 66.87(6:45) 107.61(4:12) 890

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MoTuWeThFrSaSu

Sunday Feb 16 #

6 AM

cycling 35:12 [2] 10.8 km (18.4 kph)

cycled to main road to follow Peninsula
got to Westlake /Kirstenhof
then the bicycle broke!
8 AM

running 33:18 [3] 6.5 km (5:07 / km)
shoes: NB 10v2

ran home on the main road
pushing the bike!
from Kirstenhof
11 AM

cycling 1:05:54 [3] 25.0 km (22.8 kph)

cycled to Trail and Tar
to see if they were open to buy a part for the bike.
no luck, so a cycled a loop and home

Saturday Feb 15 #

7 AM

running long 2:04:27 [3] 28.0 km (4:27 / km) +350m 4:11 / km
shoes: T-Rocket Sandals

Ran from Trail and tar
up Ou Kaapse Weg (ok I worked the hill
down at 4:00
past the golf course
Main road and Kirstenhof back

Friday Feb 14 #

6 AM

Swimming 31:05 [3] 1.61 km (19:19 / km)

one lap of the canal
wrong goggles so they were leaking on the left side and I had to stop (ok turn over to backstroke and just kick a bit while I sorted them out.)
but I swam well

Thursday Feb 13 #

5 PM

running hills 49:56 [5] 10.7 km (4:40 / km) +350m 4:01 / km
shoes: T-Rocket Sandals

warm up to subway 4km 20:00
hills!
TABATHA session
8 x 20sec hard 10sec easy (4min) then down and x 4
downs 2:25-2:35

back through UCT

Wednesday Feb 12 #

5 PM

running 1:10:16 [3] 15.0 km (4:41 / km) +190m 4:24 / km
shoes: T-Rocket Sandals

On the road today
down jogger's path up Boshoff
into Bishopscourt, loop
and back via the river

Tuesday Feb 11 #

5 PM

running intervals 41:42 [5] 10.0 km (4:10 / km)
shoes: T-Rocket Sandals

Warm up to common 1.5km 7:37
3km TT 11:00
3km at MP 11:48
2x 500m 1:43 1:44
back to club 1.5km 7:48

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