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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Apr 16, 2017:

activity # timemileskm+m
  running8 6:07:13 44.3(8:17) 71.3(5:09) 966
  Swimming3 57:30 1.86(30:51) 3.0(19:10)
  Total11 7:04:43 46.17(9:12) 74.3(5:43) 966

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MoTuWeThFrSaSu

Sunday Apr 16, 2017 #

5 PM

running long 2:14:17 [3] 25.0 km (5:22 / km) +760m 4:40 / km
shoes: Vivo Trail 2015

from home up to Dams and the top of Kasteels, back... a little quicker

Saturday Apr 15, 2017 #

7 AM

running 40:06 [3] 7.6 km (5:17 / km)
shoes: Vivo Road

supporting oceans half and 56

Friday Apr 14, 2017 #

7 AM

running 37:12 [2] 6.5 km (5:43 / km) +206m 4:56 / km
shoes: Vivo Trail 2015

EASY RUN SUPPORTING OCEANS TRAIL

Thursday Apr 13, 2017 #

5 PM

running 41:37 [2] 8.0 km (5:12 / km)
shoes: Altra Paradgm

checked out the start and finish of OCEANS

Wednesday Apr 12, 2017 #

6 AM

Swimming 19:24 [2] 1.0 km (19:24 / km)

40 lengths at long street VA
5 PM

running warm up/down 16:29 [2] 3.2 km (5:09 / km)
shoes: Altra Paradgm

short warmup on rugby road
6 PM

running intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Altra Paradgm

3 x 1000 long rest
3:22 3:19 3:18

could really feel the arms, and the legs wouldn't go any faster...

Tuesday Apr 11, 2017 #

6 AM

Swimming 19:16 [2] 1.0 km (19:16 / km)

40 lengths Long street VA
5 PM

running 47:29 [3] 10.0 km (4:45 / km)
shoes: Altra Paradgm

easy Boshoff loop

Monday Apr 10, 2017 #

1 PM

Swimming 18:50 [2] 1.0 km (18:50 / km)

40 lengths long Street VA
5 PM

running 40:03 [2] 8.0 km (5:00 / km)
shoes: Altra Paradgm

through the subway
right turn to Van Reenen
down to river
back

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