Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Jan 29, 2017:

activity

time

miles

running

5:28:03

31.38

(10:27)

50.5

(6:30)

1320

cycling

5:00:44

70.84

(14.1/h)

114.0

(22.7/h)

Swimming

1:36:48

3.11

(31:09)

5.0

(19:22)

Total

12:05:35

105.32

(6:53)

169.5

(4:17)

1320

2:20

0:00

» now

Sunday Jan 29, 2017 #

7 AM

running 14:05 [2] 3.0 km (4:42 / km)
shoes: Vivo Road

feeling legs from yesterday so just an easy loop through the park

9 AM

cycling long 2:04:08 [3] 54.0 km (26.1 kph)

cycled up Nek
over Chappies
up Black Hill
Main back

Saturday Jan 28, 2017 #

7 AM

running long 2:20:09 [3] 10.6 km (13:13 / km) +1000m 8:59 / km
shoes: Vivo Trail 2015

playing tour guide
up Platteklip 43:51
over and down into Echo Valley
all the way to Smuts track
up to Maclears Beacon
face to Platteklip
down

Friday Jan 27, 2017 #

6 AM

Swimming 18:44 [2] 1.0 km (18:44 / km)

40 lengths Long Street VA (started to be able to kick again...)

6 PM

running 14:51 [3] 3.1 km (4:47 / km)
shoes: NB 10v2

ran back from walking the dog at Oak Ave GB

Thursday Jan 26, 2017 #

6 AM

Swimming 19:27 [2] 1.0 km (19:27 / km)

40 lengths long street VA

5 PM

cycling 20:29 [2] 7.5 km (22.0 kph)

cycled to the club

running warm up/down 16:24 [2] 3.1 km (5:17 / km)
shoes: Vivo Trail 2015

short warmup, sports center Rugby road and back

6 PM

running intervals 20:50 [5] 6.0 km (3:28 / km)
shoes: Vivo Trail 2015

15 x 400m with 55sec rest
87.0 83.6 84.0 84.2 83.4
83.2 84.2 83.5 81.5 83.0
82.6 82.9 82.7 82.6 81.3

7 PM

cycling 20:48 [3] 7.5 km (21.6 kph)

cycled home

Wednesday Jan 25, 2017 #

6 AM

Swimming 19:31 [2] 1.0 km (19:31 / km)

40 lengths at Long Street VA

5 PM

cycling 23:27 [2] 7.5 km (19.2 kph)

cycle to club traffic bad because of the cricket

6 PM

running hills 47:49 [3] 8.0 km (5:59 / km) +320m 4:59 / km
shoes: Vivo Trail 2015

little loop around R/Mem

7 PM

cycling 22:41 [2] 7.5 km (19.8 kph)

traffic still bad on the cycle home

Tuesday Jan 24, 2017 #

6 AM

Swimming 19:19 [2] 1.0 km (19:19 / km)

40 lengths at long street VA

5 PM

cycling 22:57 [2] 7.5 km (19.6 kph)

cycle to the club

running warm up/down 17:07 [2] 3.5 km (4:53 / km)
shoes: Vivo Road

warm up to boshoff

6 PM

running intervals 22:35 [5] 6.0 km (3:46 / km)
shoes: Vivo Road

6 x 1km 70sec rest
3:48 3:45 3:43
3:44 3:47 3:45

running 19:47 [2] 4.0 km (4:57 / km)
shoes: Vivo Road

warmdown back to the club

7 PM

cycling 21:42 [2] 7.5 km (20.7 kph)

cycled home

Monday Jan 23, 2017 #

6 AM

Swimming 19:47 [2] 1.0 km (19:47 / km)

40 lengths at Long Street VA

5 PM

cycling 22:52 [2] 7.5 km (19.7 kph)

cycle to club

6 PM

running 14:26 [3] 3.2 km (4:31 / km)
shoes: Vivo Trail 2015

couple of laps
hammie / calf not good so just taking it easy

7 PM

cycling 21:40 [3] 7.5 km (20.8 kph)

cycled home

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