Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Sep 30, 2014:

activity

time

miles

running

15:42:41

124.48

(7:34)

200.33

(4:42)

1150

cycling

1:00:00

18.64

(18.6/h)

30.0

(30.0/h)

Total

16:42:41

143.12

(7:00)

230.33

(4:21)

1150

3:15

0:00

» now

Tuesday Sep 30, 2014 #

5 PM

running warm up/down 23:32 [2] 5.0 km (4:42 / km)
shoes: New Balance MT10

warmup to Subway

running intervals 26:57 [4] 7.2 km (3:45 / km)
shoes: New Balance MT10

8 x 900m (was maybe 880m)

03:23.7 03:23.5 03:22.5 03:22.2
03:21.3 03:19.5 03:21.7 03:22.6

so about 3:50/km

Monday Sep 29, 2014 #

5 PM

running 46:08 [3] 10.1 km (4:34 / km)
shoes: New Balance MT10

Boshoff loop with a lap of the field

Sunday Sep 28, 2014 #

8 AM

running 35:01 [3] 7.1 km (4:56 / km)
shoes: New Balance MT10

Headed out for a longer run on Constantia Main, but could still feel my quad from the fall in the marathon, so I turned down ladies Mile and headed home

9 AM

cycling 30:00 [3] 15.0 km (30.0 kph)

on the indoor trainer, guessing the 15km but RPM was between 80-95

Saturday Sep 27, 2014 #

9 AM

running 25:38 [3] 5.3 km (4:50 / km)
shoes: 5 Finger test pair

Loop from home C/Main and home from Kendal

4 PM

cycling 30:00 [3] 15.0 km (30.0 kph)

on the indoor trainer

Friday Sep 26, 2014 #

6 PM

running 18:46 [2] 4.0 km (4:42 / km)
shoes: New Balance MT10

Ran home from the green belt alfter walking the dogs

Thursday Sep 25, 2014 #

4 PM

running 14:53 [2] 3.0 mi (4:58 / mi)
shoes: New Balance MT10

Wasn't able to get up early to run before heading to Pretoria for work, but had some time to kill at OR Tambo airport, so headed out for 15min!!!

Wednesday Sep 24, 2014 #

8 AM

running 19:48 [3] 4.0 km (4:57 / km)
shoes: New Balance MT10

From home around the bock

Tuesday Sep 23, 2014 #

5 PM

running 26:01 [3] 4.7 km (5:32 / km)
shoes: New Balance MT10

Back from Croatia subway and back from the club

Monday Sep 22, 2014 #

7 AM

running 18:50 [2] 3.3 km (5:42 / km)
shoes: MT 10 V2

With Dawn from Hotel out and back along the beach

Sunday Sep 21, 2014 #

7 AM

running race 3:15:10 [5] 42.2 km (4:37 / km) +750m 4:15 / km
shoes: MT 10 V2

Ston Marathon

Wednesday Sep 10, 2014 #

4 PM

running 22:03 [2] 4.4 km (5:01 / km)
shoes: MT 10 V2

On holiday in Croatia out and back in Opatija

Tuesday Sep 9, 2014 #

7 AM

running 27:59 [3] 6.0 km (4:40 / km)
shoes: NB 10v2

Loop from home Constantia Main to Kendal , Old Kendal and home

Monday Sep 8, 2014 #

6 PM

running 46:29 [3] 10.0 km (4:39 / km)
shoes: Inov-8

Boshoff

Sunday Sep 7, 2014 #

running 1:36:43 [2] 16.7 km (5:47 / km)
shoes: 1010v2

Constantia loop of UTCT

Saturday Sep 6, 2014 #

8 AM

running tempo 1:08:11 [4] 15.0 km (4:33 / km)
shoes: NB 10v2

Loop to S/Cross down past Sliverhurst Nova Constantia, km 5-11 in 24:58 (marathon pace)

Friday Sep 5, 2014 #

5 AM

running 28:30 [2] 6.0 km (4:45 / km)
shoes: NB Trail 00

Morning loop up to Kendal
down to Boundry and home.

Thursday Sep 4, 2014 #

5 PM

running warm up/down 24:33 [2] 5.2 km (4:43 / km)
shoes: New Balance MT10

Warmup to subway back passed the rugby field

running 16:34 [5] 4.8 km (3:27 / km)
shoes: New Balance MT10

12 x 400m 60 sec rest

01:25.0 01:23.3 01:22.5 01:22.5 01:24.4
01:23.4 01:23.3 01:22.2 01:22.4 01:21.8
01:21.3 01:22.4

Wednesday Sep 3, 2014 #

5 PM

running 52:37 [3] 10.5 km (5:01 / km) +200m 4:35 / km
shoes: MT 10 V2

JACKS LOOP WITH THE SINGLE TRACKS IN AND OUT, THEN BACK PAST THE RUGBY FIELD

Tuesday Sep 2, 2014 #

5 PM

running warm up/down 35:17 [2] 7.5 km (4:42 / km)
shoes: Five Finger KSO Black

warm up to Boshoff and warm down back to club

6 PM

running intervals 21:19 [5] 6.0 km (3:33 / km)
shoes: Five Finger KSO Black

Boshoff session
4 x 500m 30 sec rest

01:46.8 01:48.5 01:45.6 01:48.2

1 x 2km 3min rest

07:12.2

4 x 500m 30 sec rest

01:44.2 01:46.7 01:44.7 01:42.8

Monday Sep 1, 2014 #

5 PM

running 51:42 [3] 10.5 km (4:55 / km) +200m 4:30 / km
shoes: NB 610

Jacks loop with the single track into the forest and out, then the loop at the end...

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