Attackpoint - performance and training tools for orienteering athletes

Training Log: Coach.dion

In the last 7 days:

activity

time

miles

running

4:13:45

31.69

(8:00)

51.0

(4:59)

310

cycling

1:06:50

12.43

(11.2/h)

20.0

(18.0/h)

Total

5:20:35

44.12

(7:16)

71.0

(4:31)

310

1:55

0:00

Thursday Jun 1 #

5 PM

running hills 45:26 [3] 9.0 km (5:03 / km) +100m 4:47 / km
shoes: Larva

Loops of UCT as a warm up

10 x Hills at Rugby car park
300m loop
up about 70
down about 70
the rest flat
no rest just a little easy down and half the flat.

warm down over ring road

Wednesday May 31 #

5 PM

running 58:39 [3] 11.0 km (5:20 / km) +210m 4:52 / km
shoes: Larva

Up Spilhuis
GB then Top Gate
down past Wynberg park
and home

Tuesday May 30 #

5 PM

running intervals 44:58 [3] 10.0 km (4:30 / km)
shoes: Larva

warm up in the rain to the Common

6 x 1000m 60 sec rest

3:59 3:58 3:52
3:53 3:50 3:54

back to club

Monday May 29 #

5 PM

running 56:30 [3] 11.0 km (5:08 / km)
shoes: Larva

out on Const Mai
To RnV, not Nahoon up to loquat
around and down
behind PnP to Kendal
Down and home

Sunday May 28 #

12 PM

running tempo 48:12 [3] 10.0 km (4:49 / km)
shoes: Larva

3km easy to the Emporium

5km tempo down Ladies Mile side road
turn at Jeff Coat and on to Boundary

2km easy home

ok that was a failed 5km 21:37
ankle sore

4 PM

cycling 1:06:50 [3] 20.0 km (18.0 kph)

with Dawn loops
in the hood to Bergvliet
and back

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