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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Feb 28:

activity # timemileskm+m
  cycling4 4:37:58 63.38(13.7/h) 102.0(22.0/h) 500
  running5 2:24:01 18.64(7:44) 30.0(4:48)
  Total9 7:01:59 82.02(5:09) 132.0(3:12) 500

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Sunday Feb 28 #

9 AM

running 42:24 [3] 9.5 km (4:28 / km)
shoes: Vivo Ultra 3

out and back
down Boundary and into Meadowridge
2km easy 10:00
5km hard 19:53
2.5km easy home

Saturday Feb 27 #

11 AM

running 48:29 [3] 10.0 km (4:51 / km)
shoes: StreetLite Sandals

ran home from walking the dogs
Cecelia (southern cross)
so ran on the road to the Nek
and down
went behind PnP and the VOB 1km loop
home
5 PM

running 16:39 [3] 3.5 km (4:45 / km)
shoes: MT 10 V2

walk dogs in Oak
help old man change his tire so let Dawn drive home
I ran back through the green belts

Friday Feb 26 #

5 AM

running 27:39 [2] 5.0 km (5:32 / km)
shoes: Max

little Monty run
to the field by Lange

because... to windy for the morning swim!

Thursday Feb 25 #

5 PM

cycling 1:31:14 [3] 26.0 km (17.1 kph) +500m

cycled to club Main Rd
then back through the forest
al the way to the Nek and down and home

Wednesday Feb 24 #

5 PM

cycling 1:04:55 [3] 23.0 km (21.3 kph)

Constantia, Nova C, Firgrove
the I saw Grant, so cycled with him for 3km
then Bergvliet Farm
and home

Tuesday Feb 23 #

5 PM

cycling 1:01:33 [3] 26.0 km (25.3 kph)

Around to Nova Constantia
down to Tokai
Penny lane back through Bergvliet
and Meadowridge
6 PM

running 8:50 [3] 2.0 km (4:25 / km)
shoes: Max

little loop around the hood

Monday Feb 22 #

5 PM

cycling 1:00:16 [3] 27.0 km (26.9 kph)

just another loop around the flat suburbs
of Bergvliet, Meadowridge and Lower Constantia

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