Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
running	29	23:01:46	171.0	(8:05)	275.2	(5:01)	3843
cycling	30	19:37:47	259.73	(13.2/h)	418.0	(21.3/h)	380
Swimming	17	5:28:20	10.56	(31:05)	17.0	(19:19)
Total	76	48:07:53	441.3	(6:33)	710.2	(4:04)	4223

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Tuesday Feb 28, 2017 #

6 AM

Swimming 18:41 [2] 1.0 km (18:41 / km)

40 lengths long street VA

5 PM

cycling 22:37 [2] 7.5 km (19.9 kph)

cycled to the club

6 PM

running warm up/down 23:10 [2] 5.0 km (4:38 / km)
shoes: NB 10v2

warmup to subway

running intervals 21:23 [5] 6.0 km (3:34 / km)
shoes: NB 10v2

15 x 400, 30 sec rest fast slow (3km pace / half marathon pace)
82 90
82 90
82 89
81 90
81 90
81 88
80 90
80

7 PM

cycling 21:34 [2] 7.5 km (20.9 kph)

cycled home from club

Monday Feb 27, 2017 #

6 AM

Swimming 19:44 [2] 1.0 km (19:44 / km)

40 lengths at Long Street VA

5 PM

cycling 21:21 [2] 7.5 km (21.1 kph)

cycled to the club

6 PM

running 48:10 [3] 10.0 km (4:49 / km)
shoes: Vivo Road

boshoff loop back down the river

7 PM

cycling 21:51 [2] 7.5 km (20.6 kph)

cycled home

Sunday Feb 26, 2017 #

6 AM

running race 1:53:20 [5] 25.8 km (4:24 / km) +540m 3:59 / km
shoes: Vivo Trail 2015

Oak Valley XL
ran well first race back
finished 8th
2nd old man!
winner 1h41

Saturday Feb 25, 2017 #

7 AM

running 13:48 [2] 3.0 km (4:36 / km)
shoes: Altra Paradgm

little loop around the park bridge still down

Friday Feb 24, 2017 #

6 AM

Swimming 18:55 [2] 1.0 km (18:55 / km)

40 lengths long street VA

6 PM

running 14:00 [2] 3.0 km (4:40 / km)
shoes: MT 10 V2

little loop from home around the park

Thursday Feb 23, 2017 #

6 AM

Swimming 19:36 [2] 1.0 km (19:36 / km)

40 lengths Long Street VA

5 PM

cycling 21:56 [2] 7.5 km (20.5 kph)

cycled to the club

6 PM

running warm up/down 19:02 [2] 4.0 km (4:46 / km)
shoes: Vivo Road

warmup to boshoff

running hills 7:40 [4] 2.0 km (3:50 / km) +40m 3:29 / km
shoes: Vivo Road

2 x boshoff hills
up 2:01 down 1:50 20 sec rest
up 1:57 down 1:52

running warm up/down 19:19 [2] 4.0 km (4:50 / km)
shoes: Vivo Road

warm down back to club

7 PM

cycling 20:12 [2] 7.5 km (22.3 kph)

cycled home

Wednesday Feb 22, 2017 #

6 AM

Swimming 19:33 [2] 1.0 km (19:33 / km)

40 lengths long street VA

5 PM

cycling 19:31 [2] 7.5 km (23.1 kph)

cycle to the club

6 PM

running 53:20 [3] 10.7 km (4:59 / km)
shoes: Vivo Road

loop in Ronderbosch, common then back onto the school, and past the cricket ground

7 PM

cycling 23:27 [2] 7.5 km (19.2 kph)

cycled home

Tuesday Feb 21, 2017 #

6 AM

Swimming 19:15 [2] 1.0 km (19:15 / km)

40 lengths at Long Street VA

5 PM

cycling 19:53 [2] 7.5 km (22.6 kph)

cycled to the club

6 PM

running warm up/down 23:32 [2] 5.0 km (4:42 / km)
shoes: Vivo Trail 2015

warm up to the subway

running intervals 24:40 [5] 6.6 km (3:44 / km)
shoes: Vivo Trail 2015

15 x 200 fast slow
fasts 40
slows 55-59 (240m)

7 PM

cycling 22:31 [2] 7.5 km (20.0 kph)

cycled home

Monday Feb 20, 2017 #

6 AM

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

40 lengths long street VA

5 PM

cycling 23:02 [2] 7.5 km (19.5 kph)

cycled to the club

6 PM

running 52:36 [3] 10.0 km (5:16 / km) +250m 4:41 / km
shoes: MT 10 V2

Jacks loop with the club

7 PM

cycling 21:23 [2] 7.5 km (21.0 kph)

cycled home

Sunday Feb 19, 2017 #

6 AM

cycling long 2:55:01 [3] 60.0 km (20.6 kph)

followed Pen marathon, first 10km on the tandem with Dawn, then on Marks bike into a very strong wind to Simon's town..

back was fast!

6 PM

running 31:55 [2] 7.0 km (4:34 / km)
shoes: Vivo Road

loop around the block to Ladies Mile and back down Long Street

Saturday Feb 18, 2017 #

7 AM

running long 2:17:08 [3] 25.5 km (5:23 / km) +700m 4:44 / km
shoes: Vivo Trail 2015

Up through the Green Belts with Dawn to Southern Cross,
Then up and around the dams before heading back

Friday Feb 17, 2017 #

6 AM

Swimming 19:35 [2] 1.0 km (19:35 / km)

40 lengths long street VA

4 PM

running 16:23 [2] 3.5 km (4:41 / km)
shoes: NB 10v2

ran back from walking the dogs at Oak

Thursday Feb 16, 2017 #

5 PM

running tempo 11:50 [3] 3.0 km (3:57 / km)
shoes: NB 10v2

couple of laps

Wednesday Feb 15, 2017 #

9 AM

running 17:07 [2] 3.5 km (4:53 / km)
shoes: Vivo Road

loop around the park

Tuesday Feb 14, 2017 #

8 AM

running hills 1:01:53 [3] 9.6 km (6:27 / km) +590m 4:56 / km
shoes: Vivo Trail 2015

took Dawn up to the Dams so we could see the Disas,
I just ran while she walked and jogged, I had to keep going back for her!

11 AM

running 35:07 [3] 6.6 km (5:19 / km) +100m 4:57 / km
shoes: Vivo Trail 2015

this was the run down after walking up the river and around...

Yes 100m of climbing going back for Dawn!

5 PM

cycling 1:18:29 [3] 22.0 km (16.8 kph) +380m

cycled to the club, and the to R'Mem to watch the guys on the hill
before cycling home past Top Gate

Monday Feb 13, 2017 #

6 AM

Swimming 19:45 [2] 1.0 km (19:45 / km)

40 lengths Long Street VA

5 PM

cycling 19:46 [2] 7.5 km (22.8 kph)

cycled to the club

6 PM

running 38:17 [3] 7.6 km (5:02 / km)
shoes: Vivo Road

easy loop to the lights down and back through Newlands

7 PM

cycling 24:22 [3] 7.5 km (18.5 kph)

cycled home

Sunday Feb 12, 2017 #

8 AM

running 14:02 [2] 3.0 km (4:41 / km)
shoes: NB Trail 00

easy run through / around the park, bridge down!

3 PM

cycling 2:32:47 [2] 50.0 km (19.6 kph)

on the mnt bike
Nek, Chappies and Ou Kaapse Weg

Saturday Feb 11, 2017 #

6 AM

running long 2:38:42 [3] 27.3 km (5:49 / km) +660m 5:11 / km
shoes: Vivo Trail 2015

With Chantel from the Gym

Up GB's to Top Gate loop in B'Court to Newlands
Mnt bike track to Nek
Die Hell and GB back to Gym and home

Friday Feb 10, 2017 #

6 AM

Swimming 19:27 [2] 1.0 km (19:27 / km)

40 lengths Long Street VA

2 PM

running warm up/down 14:22 [2] 3.0 km (4:47 / km)
shoes: Vivo Road

easy loop from the gym to the waterfront

Thursday Feb 9, 2017 #

6 AM

Swimming 19:18 [2] 1.0 km (19:18 / km)

40 lengths at Long Street VA

5 PM

cycling 26:11 [2] 7.5 km (17.2 kph)

Cycled to club
slowed to chat to someone

6 PM

running warm up/down 24:17 [2] 5.0 km (4:51 / km)
shoes: Vivo Trail 2015

warm up to subway

running intervals 25:20 [5] 6.5 km (3:54 / km)
shoes: Vivo Trail 2015

fast slow 200s

fasts 40-41
slows 60-62 (235m)

7 PM

cycling 21:35 [2] 7.5 km (20.8 kph)

cycled home

Wednesday Feb 8, 2017 #

6 AM

Swimming 19:52 [2] 1.0 km (19:52 / km)

40 lengths at Long Street VA

5 PM

cycling 24:39 [2] 8.0 km (19.5 kph)

cycled to club with a little loop

6 PM

running hills 37:37 [3] 6.5 km (5:47 / km) +230m 4:55 / km
shoes: Vivo Trail 2015

my little trail loop around R/Mem

7 PM

cycling 25:36 [2] 8.0 km (18.8 kph)

cycled home with a little loop at the end

Tuesday Feb 7, 2017 #

6 AM

Swimming 18:52 [2] 1.0 km (18:52 / km)

swam 40 lengths at Long Street VA

5 PM

cycling 21:25 [3] 7.5 km (21.0 kph)

cycled to the club

6 PM

running warm up/down 19:58 [2] 4.0 km (5:00 / km)
shoes: Vivo Road

warmup to Boshoff

running intervals 20:14 [5] 5.0 km (4:03 / km) +100m 3:41 / km
shoes: Vivo Road

5 x 500m hill 20m climb tempo hard up
tempo recover down
up 2:05 2:01 2:01 1:59 2:02
down 2:03 2:03 2:04 1:59 1:57

running warm up/down 21:42 [2] 4.5 km (4:49 / km)
shoes: Vivo Road

easy warm down back to the club

7 PM

cycling 22:33 [2] 7.5 km (20.0 kph)

cycled home

Monday Feb 6, 2017 #

6 AM

Swimming 19:37 [2] 1.0 km (19:37 / km)

40 lengths Long Street VA

5 PM

cycling 22:14 [2] 7.5 km (20.2 kph)

cycled to the club

6 PM

running warm up/down 37:05 [2] 7.7 km (4:49 / km)
shoes: Vivo Road

easy run to lights, down the riverside and back through Newlands

7 PM

cycling 23:08 [2] 7.5 km (19.5 kph)

cycled home

Sunday Feb 5, 2017 #

6 AM

cycling long 3:11:13 [3] 90.0 km (28.2 kph)

With Mark and Nelson, Mark did most of the work!
Nek, Chappies, Ocean View, Cape Point, back

5 PM

running 13:40 [2] 3.0 km (4:33 / km)
shoes: NB 10v2

little loop through the park

Saturday Feb 4, 2017 #

6 AM

running long 2:30:55 [3] 26.0 km (5:48 / km) +633m 5:10 / km
shoes: Vivo Trail 2015

ran with Marie, Jana (Marie's Friend) and Chantel

Up through the Green Belts to K'Bosch,
Road to Newlands
Mnt Bike trails to C'Nek
Die Hell and Green Belts back

Friday Feb 3, 2017 #

6 AM

Swimming 19:08 [2] 1.0 km (19:08 / km)

40 lengths Long Street VA

1 PM

running 9:02 [2] 2.1 km (4:18 / km)

barefoot on the track, just a couple of laps

Thursday Feb 2, 2017 #

6 AM

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

40 lengths long street VA

5 PM

cycling 22:53 [2] 7.5 km (19.7 kph)

cycled to the club

6 PM

running 20:56 [3] 4.2 km (4:59 / km)
shoes: Vivo Road

short warmup around UCT
1km tempo on the track 3:44

7 PM

cycling 21:31 [3] 7.5 km (20.9 kph)

cycled home

Wednesday Feb 1, 2017 #

6 AM

Swimming 18:53 [2] 1.0 km (18:53 / km)

40 lengths long street VA

5 PM

cycling 22:01 [2] 7.5 km (20.4 kph)

cycled to the club

6 PM

running 30:14 [2] 6.0 km (5:02 / km)
shoes: Vivo Road

down the canal
over railway line at rugby stadium
to common and back to club

7 PM

cycling 23:05 [3] 7.5 km (19.5 kph)

cycled home

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