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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Jun 2:

activity # timemileskm+m
  cycling3 4:16:34 47.29(11.1/h) 76.1(17.8/h)
  running4 2:22:52 17.71(8:04) 28.5(5:01)
  Total7 6:39:26 65.0(6:09) 104.6(3:49)

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MoTuWeThFrSaSu

Sunday Jun 2 #

3 PM

cycling 1:19:18 [3] 25.0 km (18.9 kph)

a couple of trails
Spilhius and the last GB to Top Gate
Rhodes to Zoe's (via Dawn)
Rathfelder, Silverhurst
GB past Peddlers
Firgrove and Bergvliet
home

Saturday Jun 1 #

1 PM

cycling 1:51:08 [3] 30.0 km (16.2 kph)

cycled with Dawn down to Tokai
and back

Thursday May 30 #

5 PM

running intervals 43:03 [3] 9.0 km (4:47 / km)
shoes: B elite 2

Warm up to Common
2.1km 11:26

10min tempo 4:10
5min tempo 4:06
5min tempo 4:10

2km 11:29 back

Wednesday May 29 #

11 AM

running 35:49 [3] 7.0 km (5:07 / km)
shoes: B elite 2

ran to vote
past the school to main, then on to
Bergvliet and back on Boundary
stopping at 5.3km for 1h45
before running home
2 PM

cycling 1:06:08 [3] 21.1 km (19.1 kph)

Cycled up through Wynberg
Footbridge, Top Gate
Dawn Ave, Zoe's
Rathfelder
Parish, Ladies Mile
circle, circle
Boundary
home

Tuesday May 28 #

5 PM

running hills 34:03 [3] 6.5 km (5:14 / km)
shoes: B elite 2

4km through UCT 21:00
Hills
6 x little loop 1:45 (other week was 1:30)
back to club

Monday May 27 #

5 PM

running 29:57 [3] 6.0 km (5:00 / km)
shoes: B elite 2

out through park
bridge, and up round Lange
down to Kendal and
Boundary back
strides in last km

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