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

Training Log Archive: Coach.dion

In the 7 days ending Sep 20:

activity # timemileskm+m
  running7 6:49:25 54.68(7:29) 88.0(4:39) 1050
  Total7 6:49:25 54.68(7:29) 88.0(4:39) 1050

«»
1:38
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 20 #

3 PM

running long 1:38:59 [3] 20.0 km (4:57 / km) +350m 4:33 / km
shoes: T-Rocket Sandals

Up through Wynberg, Over Footbridge
into B'Court, Top gate
Cecelia, Middle to Nek
Top back, lower to S/cross and down
GB, Zoe's and home

Saturday Sep 19 #

9 AM

running tempo 1:09:53 [5] 17.0 km (4:07 / km)
shoes: StreetLite Sandals

2km easy (10:00) to Rust n Vrede
10km tempo 38:59
Parish, LM ex, Const Main
Nova C, Fairgrove, Bergvliet farm.
5km steady 20:55
home via Boundary

Friday Sep 18 #

5 PM

running 39:16 [3] 8.0 km (4:55 / km) +100m 4:37 / km
shoes: StreetLite Sandals

into Constantia
horse trail
oak, trail up to Spilhius and down
Peter C and home

Thursday Sep 17 #

5 PM

running hills 57:15 [5] 13.0 km (4:24 / km) +100m 4:14 / km
shoes: Primus

warmup to Nahoon
10 x 60sec hills
fast, into a little wind, for number 10 I went all the way to the top!
downs ended up tempo
rested about 30-60 sec

Wednesday Sep 16 #

6 PM

running 24:27 [2] 5.0 km (4:53 / km)
shoes: T-Rocket Sandals

easy run
Students way,
loop around Long and back via
Innesfree home

not feeling it!

Tuesday Sep 15 #

5 PM

running hills 1:11:43 [5] 15.0 km (4:47 / km) +500m 4:06 / km
shoes: Primus

From UCT to R/Mem
Hills from bridge
5 x 1km hills
5:08, 5:06, 5:11, 5:09, 5:04

downs 4:20-4:30
back via Main Rd

Monday Sep 14 #

5 PM

running 47:52 [3] 10.0 km (4:47 / km)
shoes: Primus

Constantia Main, down Kendal
Loop to the right at the bottom
home with loop past Lange

« Earlier | Later »