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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending May 19:

activity # timemileskm+m
  running6 5:14:25 34.36(9:09) 55.3(5:41) 880
  cycling1 2:03:21 19.26(9.4/h) 31.0(15.1/h)
  Total7 7:17:46 53.62(8:10) 86.3(5:04) 880

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MoTuWeThFrSaSu

Sunday May 19 #

10 AM

cycling 2:03:21 [3] 31.0 km (15.1 kph)

CYCLED with Dawn
loop in Constantia
then out to Tokai
and back

Saturday May 18 #

8 AM

running 1:58:29 [3] 14.8 km (8:00 / km) +650m 6:34 / km
shoes: Salming trail

With Chantel
Muizenberg Mountain loop
a segment

Thursday May 16 #

5 PM

running intervals 51:55 [3] 11.5 km (4:31 / km)
shoes: Larva

WARM UP TO THE COMMON
2.2km 11:54

1 x 10min
2 x 5min
5 x 2min
all at about 4:00 achilles sore so no faster!

back to club 1.7

Wednesday May 15 #

4 PM

running 25:27 [3] 5.3 km (4:48 / km)
shoes: Larva

ran to Landsdown to fetch car
down Rosmead Ave
5 PM

running 30:54 [3] 5.7 km (5:25 / km)
shoes: Larva

Loop from home
Const Main
Doordrift
Innesfree
park bridge
home

Tuesday May 14 #

5 PM

running hills 43:09 [3] 9.0 km (4:48 / km) +160m 4:24 / km
shoes: Larva

warm up around UCT
4km 20:48
Hills, 1 Block to Stanley
Left and Right
about 90sec loops and 30 sec rest

Monday May 13 #

5 PM

running 44:31 [3] 9.0 km (4:57 / km) +70m 4:46 / km
shoes: B elite 2

out on Const Main
to RnV, Nahoon and up
loop to Parish behind PnP
down Doordrift
strides on a side road
home

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