Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Nov 30, 2009:

activity

time

miles

running

20:55:24

164.73

(7:37)

265.1

(4:44)

1500

cycling

4:46:29

72.7

(15.2/h)

117.0

(24.5/h)

Total

25:41:53

237.43

(6:30)

382.1

(4:02)

1500

4:46

0:00

» now

Monday Nov 23, 2009 #

running 56:34 [3] 10.5 km (5:23 / km)

Took the boys for a run in the forest ran on all the other track!!!

Sunday Nov 22, 2009 #

running long 2:26:07 [4] 23.5 km (6:13 / km) +1200m 4:57 / km

Met a couple of the guys at C/Nek and took them up the mountian to the Dams, then on past Skeliton on the Maclears and back to the dams via echo vally befor running down.

Saturday Nov 21, 2009 #

running 48:37 [3] 9.5 km (5:07 / km)

heaaded out to Pedlars with Dawn, and after the Silverhorst Green Belt we stopped of a minute before Dawn set off on her 'fast' km I gave her 60 sec and thought a 3:20 would catch her (she hasn't ran faster than that for some time now) I did 3:25 and didn't catch her she was flying 3:58!!! I ran a little quicker on the way home (than I had been running with her...)

Thursday Nov 19, 2009 #

running warm up/down 22:45 [3] 5.0 km (4:33 / km)

warmup to the subway

running intervals 19:09 [5] 6.0 km (3:12 / km)

OK it was hot and with only 60 sec rest I took to the track 15 x 400m

80.3 76.9 78.2 76.8 76.7
76.4 76.9 76.0 75.0 75.4
76.9 75.0 75.5 75.1 74.8

I do love doing 400m's

Wednesday Nov 18, 2009 #

running 1:03:11 [3] 12.0 km (5:16 / km) +300m 4:41 / km

Took the guys through uct to Rhodes, then back into the forest and up to Woodcutters,

Tuesday Nov 17, 2009 #

running warm up/down 24:00 [2] 5.0 km (4:48 / km)

warmup to subway

running intervals 23:33 [5] 7.0 km (3:22 / km)

7 x 1000m on the grass track with 90sec rest

3:25 3:24 3:23 3:22 3:19 3:22 3:18

didn't have it in me to start number 8!

Monday Nov 16, 2009 #

running 51:16 [3] 10.0 km (5:08 / km)

Into forest for Jacks loop

Sunday Nov 15, 2009 #

running warm up/down 30:26 [3] 6.0 km (5:04 / km)

1km warmup and 4km warm down after race, the last km was down 15min later running to join Dawn walking the dogs!!!

running race 1:19:55 [5] 21.1 km (3:47 / km)

Landmarks half I set out to run a sub 80 and pulled it off, it turned out to be a lot harder than I remember, but another sub 80 is what was needed...

3:40 3:42 3:41 3:44 3:39 18:29
3:55 4:09 4:03 4:42 3:52 39:13 (climb up to R/Mem)
3:43 3:16 3:45 3:36 3:45 57:20
3:32 3:46 3:50 3:43 3:35 75:48
3:41 0:25 23rd

ran with Charles most of the way.

So that is half number 172, ave time 80:01 want to work off 3:57 by number 200...

Thursday Nov 12, 2009 #

running warm up/down 28:02 [3] 6.0 km (4:40 / km)

Warmup to Subway, through and back to the 'Rose' Garden, warm down back to club, then 4 x 50 on the track, it's always good to stretch to legs.
8.1 7.8 8.1 7.8

running hills 25:05 [5] 6.0 km (4:11 / km)

Hill to the top of 'Rose' Garden did this session a month ago in 84s, this sesion was:
82 78 78 78 78 77 77 79 78 77 downs 71

that's a little better...

Wednesday Nov 11, 2009 #

running 58:58 [3] 12.0 km (4:55 / km)

Same run through the forest we've been doing the last couple of weeks, I know the time looks fast, but I stopped my watchh for the sections I walked as the forest was really wet and I didn't feel like getting my shoes wet.

Tuesday Nov 10, 2009 #

running warm up/down 23:22 [3] 5.0 km (4:40 / km)

Warmup to the subway, legs feeling heavy from the weekend...

running intervals 24:30 [5] 7.0 km (3:30 / km)

7 x 1000m took them a little slower than last week as my legs can feel that I did 7 hours on the weekend!!!

3:34 3:34 3:33 3:33 3:32 3:29 and for number 7 I put it all on the line 3:15 need to do a bit of work to get some speed back...

Monday Nov 9, 2009 #

running 43:46 [3] 10.0 km (4:23 / km)

Boshoff loop, the boys seemed to be running a little faster than a normal easy Monday...

Sunday Nov 8, 2009 #

cycling race 4:46:29 [5] 117.0 km (24.5 kph)

Tour de Vino cycle race.

Very small field as it was pissing with rain the whole night and the whole morning... I cycled almost the whole way on my own I bet it could be a really nice race if you have more people out there...
the route went from Fraschhoek to Paarl, then a loop towards Durbanville, then on towards Stellennbosch before heading back

C • always good to do something different 3

Saturday Nov 7, 2009 #

running long 2:15:41 [4] 29.5 km (4:36 / km)

Ran from the Spar in Tokai up Ou Kaapse Weg left through Clovelly Golf Course, Main Road back. turned at Steenberg to hed back to the car. Because I wasn't going to get to 30 I turned up Ou Kaapse again, just for 1km before turning round and going back to the car.

Thursday Nov 5, 2009 #

running warm up/down 36:04 [3] 7.0 km (5:09 / km)

Ran from home in the morning to Ave Boudoux for hills...

running hills 34:29 [5] 7.0 km (4:56 / km)

HIlls 10 x to the top of Ave Bordeaux times were between 1:51 and 1:46 about 10 sec slower that last time, but the good thing is I didn't slow down. now I can have a rest day before I aim at running 30 on saturday.

Wednesday Nov 4, 2009 #

running long 1:08:34 [3] 14.0 km (4:54 / km)

Started with 2km bear foot on the track before heading out into the forest and kirstenbosch, back out the bottom gate and via Boshoff to the club.

Tuesday Nov 3, 2009 #

running warm up/down 22:54 [2] 5.0 km (4:35 / km)

Warm up to the subway was to lazy and pushed for time to do a warm down...

running intervals 23:36 [5] 7.0 km (3:22 / km)

on the track for a set of 1000m

3:23 3:25 3:25 3:22 3:23 3:19 3:20 rest 90sec

best track session in a long time... maybe I'm getting fit...

C • nice 3

Monday Nov 2, 2009 #

running 53:10 [3] 11.5 km (4:37 / km)

Started on the track with 1km bearfoot before heading out onto the road. took the guys up Riverside and back down the river...
ended with 4 x 50 on the track 8.1 7.7 7.8 7.9

Sunday Nov 1, 2009 #

running 1:51:40 [3] 22.5 km (4:58 / km)

OK so I drank to much last night and the run was really hard work, but I had to do it, had to get the time on the legs. ran from home up Spillhouse to the forest, onto the Nek and down on the road. Had to do a couple of loops at the end to get over 20...

« Earlier | Later »