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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Apr 9, 2017:

activity # timemileskm+m
  running10 7:07:34 47.85(8:56) 77.0(5:33) 1300
  Swimming4 1:16:11 2.49(30:39) 4.0(19:03)
  Total14 8:23:45 50.33(10:01) 81.0(6:13) 1300

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

7 AM

running race 37:31 [4] 10.0 km (3:45 / km)
shoes: Altra Paradgm

Centrals 10km from Newlands Cricket
first 2km easy as too twisty and too many people.
3:55 4:05 3:32 3:36 3:48
3:35 3:43 3:48 3:49 3:34
0:05 Garmin splits

Saturday Apr 8, 2017 #

7 AM

running long 2:56:03 [2] 22.0 km (8:00 / km) +1300m 6:11 / km
shoes: Altra Paradgm

from the nek up to Maclears and back
Via the Face Eco valley and the road

Friday Apr 7, 2017 #

6 AM

Swimming 19:14 [2] 1.0 km (19:14 / km)

40 lengths long street VA
1 PM

running 23:37 [2] 4.5 km (5:15 / km)

ran up to the Lindt shop, but they had moved! so I ran to the new shop, but they hadn't opened! all this in my work shoes
5 PM

running 15:50 [2] 2.5 km (6:20 / km)
shoes: Vivo Road

run with Dawn up to the main road to protest! #zumamustfall

Thursday Apr 6, 2017 #

6 AM

Swimming 18:39 [2] 1.0 km (18:39 / km)

40 lengths long street VA
5 PM

running warm up/down 25:03 [2] 5.0 km (5:01 / km)
shoes: Altra Paradgm

warm up to subway
6 PM

running intervals 13:18 [5] 4.0 km (3:20 / km)
shoes: Altra Paradgm

10 x 400m with 60sec rest

84.1 80.8 80.4 80.3 81.0
78.3 77.6 78.9 79.1 77.5

Wednesday Apr 5, 2017 #

6 AM

Swimming 19:09 [2] 1.0 km (19:09 / km)

40 lengths long street VA
5 PM

running long 1:05:20 [3] 14.0 km (4:40 / km)
shoes: Altra Paradgm

to the subway,
then down and over the river
up Eden
over footbridge
around and down Glastonbury
Joggers path back (a little tempo there)

Tuesday Apr 4, 2017 #

6 AM

Swimming 19:09 [2] 1.0 km (19:09 / km)

40 lengths Long Street VA
5 PM

running warm up/down 25:12 [2] 5.0 km (5:02 / km)
shoes: Altra Paradgm

warmup to subway
6 PM

running intervals 13:54 [5] 4.0 km (3:29 / km)
shoes: Altra Paradgm

5 x 800m
2:47 2:47 2:46 2:46 2:46

running warm up/down 4:07 [3] 1.0 km (4:07 / km)
shoes: Altra Paradgm

warmdown

Monday Apr 3, 2017 #

9 AM

running 27:39 [2] 5.0 km (5:32 / km)
shoes: Altra Paradgm

ran home from walking the dogs started with a little look up Oak

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