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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Oct 18:

activity # timemileskm+m
  running7 3:44:47 31.01(7:15) 49.9(4:30)
  Total7 3:44:47 31.01(7:15) 49.9(4:30)

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Sunday Oct 18 #

11 AM

running 20:00 [3] 4.1 km (4:53 / km)
shoes: T-Rocket Sandals

out to horse trail on road
little ttrail back

Saturday Oct 17 #

7 AM

running tempo 1:10:40 [5] 17.4 km (4:04 / km)
shoes: Sandle Street Black

2km warmup 10:20 to Rust en Vrede
15km tempo 59:14
up to Parish, right on C/Main
Nova C loop
Spaansgemut
down Fairgrove
over bridge, right and down past
Bergvleit Farm
Children's way
boundary and home
warm down 400m 2:06

with Mark Byron, Nelson

Friday Oct 16 #

5 PM

running 28:30 [2] 6.0 km (4:45 / km)
shoes: StreetLite Sandals

every street in the hood, but I missed 3 this time...
and I ran a km further than last week!

Thursday Oct 15 #

5 PM

running 24:35 [2] 5.0 km (4:55 / km)
shoes: Primus

easy out to little horse trail
loop and back
with a couple of pickup
and through the River Green Belt

Wednesday Oct 14 #

5 PM

running 27:25 [2] 6.0 km (4:34 / km)
shoes: Sandle Street Black

up through little park to Kendal
to outside gym
tried pull up and some...
back home with strides in the last km 2:55

Tuesday Oct 13 #

5 PM

running 30:15 [2] 6.4 km (4:44 / km)
shoes: StreetLite Sandals

little loop into Wynberg
Waterloo, Alexandra fast
loop and up Morgenrood fast
loop and home past the Library

Monday Oct 12 #

5 PM

running 23:22 [2] 5.0 km (4:40 / km)
shoes: Primus

loop around the block
legs heavy on any hill
dipped into VOB TT loop and did
6 x strides at 2:48 pace 90sec in total

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