Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Feb 12, 2017:

activity

time

miles

running

6:13:19

45.05

(8:17)

72.5

(5:09)

990

cycling

5:40:08

68.97

(12.2/h)

111.0

(19.6/h)

Swimming

1:37:06

3.11

(31:15)

5.0

(19:25)

Total

13:30:33

117.13

(6:55)

188.5

(4:18)

990

2:46

0:00

» now

Sunday Feb 12, 2017 #

8 AM

running 14:02 [2] 3.0 km (4:41 / km)
shoes: NB Trail 00

easy run through / around the park, bridge down!

3 PM

cycling 2:32:47 [2] 50.0 km (19.6 kph)

on the mnt bike
Nek, Chappies and Ou Kaapse Weg

Saturday Feb 11, 2017 #

6 AM

running long 2:38:42 [3] 27.3 km (5:49 / km) +660m 5:11 / km
shoes: Vivo Trail 2015

With Chantel from the Gym

Up GB's to Top Gate loop in B'Court to Newlands
Mnt bike track to Nek
Die Hell and GB back to Gym and home

Friday Feb 10, 2017 #

6 AM

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

40 lengths Long Street VA

2 PM

running warm up/down 14:22 [2] 3.0 km (4:47 / km)
shoes: Vivo Road

easy loop from the gym to the waterfront

Thursday Feb 9, 2017 #

6 AM

Swimming 19:18 [2] 1.0 km (19:18 / km)

40 lengths at Long Street VA

5 PM

cycling 26:11 [2] 7.5 km (17.2 kph)

Cycled to club
slowed to chat to someone

6 PM

running warm up/down 24:17 [2] 5.0 km (4:51 / km)
shoes: Vivo Trail 2015

warm up to subway

running intervals 25:20 [5] 6.5 km (3:54 / km)
shoes: Vivo Trail 2015

fast slow 200s

fasts 40-41
slows 60-62 (235m)

7 PM

cycling 21:35 [2] 7.5 km (20.8 kph)

cycled home

Wednesday Feb 8, 2017 #

6 AM

Swimming 19:52 [2] 1.0 km (19:52 / km)

40 lengths at Long Street VA

5 PM

cycling 24:39 [2] 8.0 km (19.5 kph)

cycled to club with a little loop

6 PM

running hills 37:37 [3] 6.5 km (5:47 / km) +230m 4:55 / km
shoes: Vivo Trail 2015

my little trail loop around R/Mem

7 PM

cycling 25:36 [2] 8.0 km (18.8 kph)

cycled home with a little loop at the end

Tuesday Feb 7, 2017 #

6 AM

Swimming 18:52 [2] 1.0 km (18:52 / km)

swam 40 lengths at Long Street VA

5 PM

cycling 21:25 [3] 7.5 km (21.0 kph)

cycled to the club

6 PM

running warm up/down 19:58 [2] 4.0 km (5:00 / km)
shoes: Vivo Road

warmup to Boshoff

running intervals 20:14 [5] 5.0 km (4:03 / km) +100m 3:41 / km
shoes: Vivo Road

5 x 500m hill 20m climb tempo hard up
tempo recover down
up 2:05 2:01 2:01 1:59 2:02
down 2:03 2:03 2:04 1:59 1:57

running warm up/down 21:42 [2] 4.5 km (4:49 / km)
shoes: Vivo Road

easy warm down back to the club

7 PM

cycling 22:33 [2] 7.5 km (20.0 kph)

cycled home

Monday Feb 6, 2017 #

6 AM

Swimming 19:37 [2] 1.0 km (19:37 / km)

40 lengths Long Street VA

5 PM

cycling 22:14 [2] 7.5 km (20.2 kph)

cycled to the club

6 PM

running warm up/down 37:05 [2] 7.7 km (4:49 / km)
shoes: Vivo Road

easy run to lights, down the riverside and back through Newlands

7 PM

cycling 23:08 [2] 7.5 km (19.5 kph)

cycled home

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