Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 28 days ending Feb 28, 2007:

activity

time

miles

running

20:40:39

181.04

(6:51)

291.36

(4:15)

cycling

4:39:52

65.33

(14.0/h)

105.14

(22.5/h)

Total

25:20:31

246.37

(6:10)

396.5

(3:50)

averages - rhr:38

2:49

0:00

» now

Wednesday Feb 28, 2007 #

running long 1:08:32 [4] 16.0 km (4:17 / km)

We ran from the club through the forest to top gate 41:52
then I let the others run straight back to the club while I took the back roads like Boshoff. I throw down a challange and raced them back. I was running 3:40's to get back in 26:40.

Tuesday Feb 27, 2007 #

running 37:20 [3] 8.0 km (4:40 / km)

Easy morning run up Doordrift onto Parish Duckett, Southen Cross home.

running warm up/down 17:02 [2] 3.5 km (4:52 / km)

Warm up to Boshoff for the interval session.

running intervals 26:38 [5] 8.0 km (3:20 / km)

4 x 2km
6:41 6:40 6:40 6:37

rest about 90 sec

running warm up/down 18:31 [2] 4.0 km (4:38 / km)

Warm down back to the club.

Monday Feb 26, 2007 #

running 48:29 [3] 10.0 km (4:51 / km)

From Club down Orchard up Riverside over Bridge back through "garden" and then along river.

Sunday Feb 25, 2007 #

cycling long 2:20:00 [3] 48.0 km (20.6 kph)

Easy ride with Dawn, up to Nek and then down and over Chappies, Main Road home. this will be our "long"ride for the Argus...

Saturday Feb 24, 2007 #

running race 54:56 [4] 15.0 km (3:40 / km)

Topform 15km in Athlone. Ran with Graeme
3:52 3:22 3:42 3:49 3:40 18:26
3:45 3:42 3:32 3:44 3:41 36:52
3:42 3:42 3:42 3:33 3:24 54:56

came 36th

Thursday Feb 22, 2007 #

running hills 55:34 [4] 11.0 km (5:03 / km)

Ran from the club around the animal enclosure windy corner and boy was it windy, then we took the new roads up to the corner below the block house.

Wednesday Feb 21, 2007 #

running warm up/down 31:27 [3] 6.0 mi (5:15 / mi)

ran to the common for the TT 21.21 to get there and then after the TT 10:06 straight back to the club

running race 18:48 [4] 5.0 km (3:46 / km)

TT at Rondebosch Common
3:46 3:53 3:39 3:41 3:49

just wanted to get back into running at the right pace, so I was aiming at 19:00 and was 3 sec slow at 2.5km so I picked up the pace a bit, and came back a little fast. felt OK

Tuesday Feb 20, 2007 #

running warm up/down 50:43 [3] 10.5 km (4:50 / km)

Easy forest run Jacks loop hair pin only on the way back.

C • Yebo 2

Monday Feb 19, 2007 #

cycling warm up/down 53:20 [2] 18.0 km (20.3 kph)

cycled to the culb and home via my mom's place.

Sunday Feb 18, 2007 #

running race 2:49:08 [5] 42.2 km (4:00 / km)

Peninsular Marathon... up at 04h00 for the 05h15 start. Yes the wind was blowing a gail and I should have taken it easy, but I went out hard and hoped this would hold together. Found someone to run with at about 5km and let him do the work, into the wind!!!! But that didn't seem to be what was standing in the way of me running a good time. I just haven't got the TEMPO runs for a 2h35 marathon. Running that fast for 30km was just to much and my body said it was time to slow down!!!

7:01 3:23 3:32 7:14 3:51 3:57 3:53 3:49 36:42
3:35 3:48 3:46 3:39 3:44 55:16
3:52 3:28 3:29 3:28 3:38 3:40 76:53
3:38 3:35 3:39 3:35 3:42 3:39 3:50 3:44 3:47 1h50:05 then look what happened...
3:51 4:23 4:26 4:37 4:45
I didn't walk...
5:07 5:11 5:14 5:12 5:05 5:08 5:58 for the 1.2km.

All that said I made it to the finish and I'm still walking, and we might enen have won another team prize...

C • Bad Luck 1

Saturday Feb 17, 2007 #

Note
(rest day)

Race tomorrow...

Friday Feb 16, 2007 #

Note
(rest day)

Another rest day

Thursday Feb 15, 2007 #

Note
(rest day)

Now it's all rest till Sunday, would have cycled, but had to help Dawn with the Books!!!!

Wednesday Feb 14, 2007 #

cycling 42:30 [2] 15.0 mi (21.2 mph)

cycled to the club and back.

Tuesday Feb 13, 2007 #

running warm up/down 22:50 [2] 5.0 km (4:34 / km)

warm up to the subway

running intervals 10:17 [4] 3.0 km (3:26 / km)

3 X 1000m
3:24 3:26 3:27

only wanted to run 3:30's but my pace is a little out...

Monday Feb 12, 2007 #

cycling warm up/down 44:02 [2] 15.0 km (20.4 kph)

Cycled to club and and back. Started my training for Argus.

running warm up/down 32:15 [2] 7.0 km (4:36 / km)

Just an easy run to the lights.
I like taper weeks...

Sunday Feb 11, 2007 #

Note
(rest day)

Was going to go cycling in the morning, but it was raining, so I stayed in bed!!!!

Saturday Feb 10, 2007 #

running race 1:23:48 [3] 21.1 km (3:58 / km)
rhr:38

Race Lion of Africa half, from Tokai loop in Constantia and back. Ran with Stef till 18km then tempo to the finish:
3:56 4:05 4:08 3:58 4:09 20:18
4:09 4:07 4:04 4:09 4:11 41:00
4:08 4:09 3:50 4:07 4:03 61:18
3:54 4:08 3:59
then I picked up the pace:
3:23 3:18 3:26 0:19

wait for it we won the team prise.

C • Well Done! 3

Friday Feb 9, 2007 #

Note
(rest day)

Was going to run a few km in the evening, but it was raining and I didn't need it. did swim about 20 laps!!!

Thursday Feb 8, 2007 #

running warm up/down 45:29 [2] 10.0 km (4:33 / km)

Morning Run Dawn on the bike cycling around me, just a loop in Constantia with a short loop at the end to make it 10km

running warm up/down 22:05 [2] 5.0 km (4:25 / km)

Warm up to subway and back.

running intervals 1:17 [4] 0.4 km (3:12 / km)

15 x 400m, well I only did one of them... I wasn't feeling strong and the legs felt heavy so since I don't need the training I called it a day.

C • Just one? 3

Wednesday Feb 7, 2007 #

running tempo 10:20 [4] 3.0 km (3:27 / km)

3km Tempo around the track before the forest run.
3:27 3:25 3:27

C • Tempo Run 2

running long 1:03:43 [3] 13.5 km (4:43 / km)

Run through forest as to top gate, but turn to take bottem gate out, then into B'Court, loop around Lincon Road. though B'Village to club.

Tuesday Feb 6, 2007 #

running hills 41:55 [4] 9.0 km (4:39 / km)

Morning hills on Wynburg hill.
10 x 400m
2:02 1:55 1:48 1:48 1:53 1:39 1:46 1:44 1:48 1:45
a little better than last week.
I'll have to meature the climb some time...

running warm up/down 16:31 [2] 3.5 km (4:43 / km)

Warm up to Boshoff

running intervals 25:37 [5] 8.0 km (3:12 / km)

8 x 1km reps on Boshoff
3:16 3:11
3:17 3:11
3:16 3:10
3:15 3:01

a little faster than I had wanted, but then maybe I'm a fitter fitter than I thought for the first time in a long time I thing I'll run a good marathon on the 18th.

C • Time Difference 2

running warm up/down 18:20 [2] 4.0 km (4:35 / km)

warm down back to the club