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

Training Log Archive: Coach.dion

In the 7 days ending Mar 28:

activity # timemileskm+m
  running7 6:26:15 48.34(7:59) 77.8(4:58) 1000
  Swimming1 29:42 1.0(29:42) 1.61(18:28)
  Total8 6:55:57 49.34(8:26) 79.41(5:14) 1000

«»
1:38
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 28 #

11 AM

running 1:38:34 [3] 16.0 km (6:10 / km) +500m 5:20 / km
shoes: Salming trail

Up green Belts to S/Cross
bridal path up
turned off to Cecelia Waterfall
all those stairs and down
to car park and green belts back

Saturday Mar 27 #

12 PM

running tempo 46:28 [3] 10.5 km (4:26 / km)
shoes: Max

easy through the top of Meadowridge
to LM garage
Tempo down and
bottom way back
5km 20:00
easy last 1.5k home

Friday Mar 26 #

6 AM

Swimming 29:42 [3] 1.61 km (18:28 / km)

1 lap of the canal
water nice
not cold
6 PM

running tempo 38:31 [3] 9.0 km (4:17 / km)
shoes: Vegan Ultra

ran home from walking the dogs
top of S/Cross
headed on Rhodes to Nek,
down and home.
1.6km to Nek easy, then I tried to get into some nice running
and ended up running a could of tempo km
4:13, 4:17, 4:05, 4:06, 4:01, 3:58, 3:52

Thursday Mar 25 #

5 PM

running 39:57 [3] 8.5 km (4:42 / km)
shoes: Vegan Ultra

loop up to LM garage
then around and
1 km 3:55 at the school

Wednesday Mar 24 #

6 PM

running 55:42 [3] 11.5 km (4:51 / km) +200m 4:27 / km
shoes: Vegan Ultra

up past Wynberg park
to top gate
down past Zoe's
green belt home

Tuesday Mar 23 #

6 PM

running intervals 31:05 [3] 7.3 km (4:15 / km)
shoes: Vegan Ultra

ran up to Constantia sports fields
11 x 200m
started at 42sec, but ended with lots of 40's
rest about 30sec

home down Doordrift

Monday Mar 22 #

running 1:15:58 [3] 15.0 km (5:04 / km) +300m 4:36 / km
shoes: Vegan Ultra

ran to meet Dawn at Silvermine
all the way past Pollsmoor
and up Ou Kaapse Weg

« Earlier | Later »