Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 28 days ending Feb 28, 2009:

activity

time

miles

running

24:02:48

186.16

(7:45)

299.6

(4:49)

3410

cycling

3:30:06

41.63

(11.9/h)

67.0

(19.1/h)

Total

27:32:54

227.79

(7:15)

366.6

(4:31)

3410

3:11

0:00

» now

Saturday Feb 28, 2009 #

running long 3:11:57 [4] 31.0 km (6:12 / km) +1000m 5:20 / km

Started at the Nek along the Contor path to the Block house 66:22 then Tafelberg road to Platterklip 26:04 up... 31.34
to Maclears, Skeliton, across to Road and down. Wil had met me on the contor path for the run and still had to run home from the Nek must have had over 4 hours..

Thursday Feb 26, 2009 #

running hills 52:30 [4] 9.0 km (5:50 / km) +500m 4:34 / km

From the club round by R/Mem, forestry roads around to the block house, didn't do the last leg up, but headed stright down.

Wednesday Feb 25, 2009 #

running 35:27 [2] 6.8 km (5:13 / km)

Easy run with Martin (out for the UK) on the road to the lights and back to the club for a beer...

Tuesday Feb 24, 2009 #

running warm up/down 23:43 [2] 5.0 km (4:45 / km)

Warmup to the subway

running intervals 19:53 [5] 6.0 km (3:19 / km)

Back on the track for 1000m 5 hard and 1 easyish rest was long 2min - 2:30
3:20 3:20 3:16 3:16 3:13 3:28

Monday Feb 23, 2009 #

running 51:31 [3] 10.0 km (5:09 / km)

Jacks loop in the forest, legs felt ok after yesterdays 'race' that said I did wait for the slower guys as we seem to have the entire world joining us at the moment...

Sunday Feb 22, 2009 #

running race 2:57:39 [4] 42.2 km (4:13 / km)

Peninsula Marathon, ran with Stef, and Charles, Mike started with us but pulled out at 10km has been sick this week and didn't feel well.
4:04 4:02 3:58 4:00 4:09 20:15
4:11 3:54 4:05 4:44 4:33 41:44 (climb up black hill)
4:16 3:51 3:46 4:10 4:06 61:54 (down the other side)
4:09 4:43 4:45 4:43 4:52 85:08 (climb up Red Hill)
4:37 3:56 3:44 3:54 3:59 1h45:20 (down / half at 90:30)
12:13 4:15 4:21 2h06:10 (little climb to the top of Smiths)
4:24 4:17 3:54 3:58 4:04 2h26:50
3:52 4:28 4:05 4:14 4:18 2h47:48 (4:28 was up the 2nd last hill)
4:40 4:18 0:51 2h57:39 17th, 18th and 19th
real nice new route, but I not fit, would have liked the race to end at 39km...

Saturday Feb 21, 2009 #

cycling 1:43:00 [2] 33.0 km (19.2 kph)

Cycled on the tamdem with Dawn down Main and up and over Boys Drive, we wanted to get a feel for the bike on the hills and see what the steep down was like. it's been almost 2 years since we were on the bike...

Thursday Feb 19, 2009 #

running warm up/down 23:12 [2] 5.0 km (4:38 / km)

warmup to subway

running intervals 20:31 [5] 5.0 km (4:06 / km)

Fast Slow 200m

37.1 38.1 37.2 37.2 36.4 36.4 36.3 36.0 36.9 36.9 36.8 39.8

didn't run flat out as I ran hard yesterday and I have a race on sunday.

Wednesday Feb 18, 2009 #

running race 41:25 [5] 10.0 km (4:09 / km) +270m 3:39 / km

Trail series ran No. 5 is Constantia, my home ground. 4 of us got away and 5m seperated us at the top... I just don't have the leg speed at the moment to stay with them... but then niether did Will. I was luck to pick up a nother 3rd and them 2nd in the series.

Tuesday Feb 17, 2009 #

running 50:53 [3] 9.5 km (5:21 / km)

Jacks loop in forest, but I took a short cut... on the way back

Monday Feb 16, 2009 #

running warm up/down 37:06 [2] 7.5 km (4:57 / km)

Warm up to Boshoff and warm down to club

running intervals 26:50 [5] 8.0 km (3:21 / km)

Am trying to get fit again, so was wanting to get out of the comfort zone...
2km 6:45 1.5km 5:05 1km 3:17 1.5km 4:58 2km 6:45
think I did OK rest 90sec

Sunday Feb 15, 2009 #

cycling 1:47:06 [3] 34.0 km (19.0 kph)

With Dawn down the Main Road to Boys Drive, Loop the back on Main Road.

running 1:05:53 [2] 11.5 km (5:44 / km) +100m 5:29 / km

Ran From Home in the Evening with Richard, up to Ladys Mile Strawberry Lane loop and home.

Saturday Feb 14, 2009 #

running long 2:14:51 [3] 27.0 km (5:00 / km) +800m 4:21 / km

From home with Mike, Stef and Charles up throught Green Belts , then Single tracks to Bridel Path. Mike and Stef turned, while we went on up and around the Dams before heading home.

Thursday Feb 12, 2009 #

running warm up/down 23:22 [2] 5.0 km (4:40 / km)

Warmup to subway and back to club.

running intervals 20:00 [5] 5.2 km (3:51 / km)

Fast slow 200m
36.2 36.1 37.2 36.2 35.6 35.1
34.9 34.9 34.6 35.0 35.2 37.2
slows 235m 61-68sec

Wednesday Feb 11, 2009 #

running race 46:08 [5] 9.7 km (4:45 / km) +280m 4:09 / km

Trail Series Race 4 Silvermine West.

Very wind and after to steep climb a was only a couple of meter behind Roger and Siyabulela, but after the Jeep track I was about 50sec back. that was till the trail got the better of Rogers ankle and was forced to walk/hobble off the track. I was then luck to keep my 2nd place. route was a little longer than last year abd with my time been 90 sec slower I think I ran faster!!!

Tuesday Feb 10, 2009 #

running 38:57 [2] 7.0 km (5:34 / km)

Easy run with the ladies in the forest...

Monday Feb 9, 2009 #

running warm up/down 36:10 [2] 7.5 km (4:49 / km)

Warm up to Boshoff and warm down back to club

running intervals 27:14 [5] 8.0 km (3:24 / km)

Reps on the road:
2km 6:55 1.5km 5:08 1km 3:23 1.5km 5:07 2km 6.41

Saturday Feb 7, 2009 #

running race 1:18:50 [5] 21.1 km (3:44 / km)

Lion of Africa Half
3:39 3:39 3:44 3:37 3:42 18:23
3:43 3:40 3:33 3:47 3:48 36:56
3:42 3:49 3:32 4:38 3:38 56:18 Had a pit stop!!!
3:31 3:57 3:46 3:46 3:42 74:53
3:33 0:23
15th

Thursday Feb 5, 2009 #

running warm up/down 36:20 [1] 5.5 km (6:36 / km)

OK so at that pace I don't really want to call it running, that said we weren't walking... Yes I met Richard at his folks place and we went for a short loop around Bishopscourt.

Wednesday Feb 4, 2009 #

running race 57:52 [5] 11.6 km (4:59 / km) +460m 4:10 / km

Trail Series Race 3
Silvermine lower. Again Riger took off like a bullett, but his time one of the VOB development guy followed him. Will also tried to stay withbut they got away. Half was up the 1st hill I caught Will. wasn't running well and couldn't catch Roger on the 2nd hill got to with in 10 m of him. On the top I took it easy and let them race off I had a lead of Will and stayed in 3rd.

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