Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Jun 30, 2015:

activity

time

miles

running

31:21:06

225.25

(8:21)

362.5

(5:11)

5800

Swimming

22:30

0.62

(36:13)

1.0

(22:30)

Total

31:43:36

225.87

(8:26)

363.5

(5:14)

5800

3:27

0:00

» now

Tuesday Jun 30, 2015 #

5 PM

running warm up/down 34:32 [3] 7.5 km (4:36 / km)
shoes: Vivo Road

warm up to Boshoff and warm down back to the club

running 20:42 [3] 6.0 km (3:27 / km)
shoes: Vivo Road

6 x 1km reps with 90 sec rest on Boshoff

3:32.0 little up
3:25.1 little down
3:30.0 up
3:24.3 down
3:28.6 up
3:22.1 down

Monday Jun 29, 2015 #

5 PM

running 52:57 [2] 11.0 km (4:49 / km)
shoes: Vivo Road

Loop around Ronderbosch

Sunday Jun 28, 2015 #

1 PM

running 1:06:58 [3] 15.0 km (4:28 / km)
shoes: Vivo Road

easy flat down past Pedlars to Penny Lane and then back path Lady's Mile Garage.

Saturday Jun 27, 2015 #

8 AM

running long 3:20:16 [3] 26.4 km (7:35 / km) +1200m 6:11 / km
shoes: Vivo trail

Ran with Katya and Eddie fron the Nek, contour path to Block House.
Then Tafelberg Rd to Platteklip. 1h41:25
up 37:00
then Echo Valley back

Friday Jun 26, 2015 #

5 AM

running 19:16 [2] 4.0 km (4:49 / km)
shoes: Vivo Road

Easy morning run in the cold, just around the block
Up Doordrift back Constantia Main

Thursday Jun 25, 2015 #

5 PM

running warm up/down 24:52 [2] 5.1 km (4:53 / km)
shoes: MT 10 V2

warm up to subway, back along rugby road

6 PM

running intervals 24:51 [5] 6.6 km (3:46 / km)
shoes: MT 10 V2

Fast slow 200's (the slows are really 240m

0:39.2 1:03.7 0:39.4 1:00.1 0:38.0 1:00.9
0:38.6 1:01.1 0:38.5 1:02.7 0:37.5 1:02.0
0:37.3 1:02.7 0:38.2 1:00.6 0:37.7 1:01.6
0:37.3 1:02.8 0:38.0 0:58.0 0:37.7 1:01.5
0:38.2 1:00.9 0:37.7 1:01.3 0:37.4 1:01.3

I know the fasts should be closer to 36, but the track was heavy and I'm slow!

Wednesday Jun 24, 2015 #

5 PM

running 1:00:08 [3] 12.2 km (4:56 / km) +150m 4:39 / km
shoes: 5 Finger test pair

It was cold and looked like rain, but we warmed up and the rain stayed away (till I was riding home).
Under the subway and up Edon, over the foot bridge the Down Forest and back to the club

Tuesday Jun 23, 2015 #

5 PM

running hills 46:01 [4] 10.0 km (4:36 / km) +250m 4:05 / km
shoes: NB 610

warmup to subway then 5 x hills up R/Mem
2:14 2:11 2:09 2:09 2:09
downs 1:53-1:43
warmdown past Rugbyfield

Monday Jun 22, 2015 #

5 PM

running 50:15 [3] 10.6 km (4:44 / km)
shoes: NB 610

Riverside Bowwood

Sunday Jun 21, 2015 #

7 AM

running warm up/down 5:15 [2] 1.0 km (5:15 / km)
shoes: NB 10v2

warmup

8 AM

running race 1:04:57 [5] 16.0 km (4:04 / km) +700m 3:20 / km
shoes: NB 10v2

Table Mountain race
up 27:30 slow legs heavy
around dams 19:41 ok
down 17:45 ok for me now...
3rd and 1st

10 AM

running warm up/down 6:12 [2] 1.0 km (6:12 / km) +50m 4:58 / km
shoes: NB 10v2

ran back to help Dawn with Shandy who had a sore foot

12 PM

running 7:08 [2] 1.5 km (4:45 / km)
shoes: Vivo Road

ran to gym
open day

Swimming 22:30 [4] 1.0 km (22:30 / km)

swam 40 lengths

Saturday Jun 20, 2015 #

12 PM

running 22:13 [3] 5.0 km (4:27 / km)
shoes: NB 610

Midday loop towards Lange

Friday Jun 19, 2015 #

5 AM

running 24:32 [2] 5.0 km (4:54 / km)
ahr:127 max:138 shoes: Vivo Road

easy morning loop

Thursday Jun 18, 2015 #

5 PM

running hills 43:12 [4] 9.0 km (4:48 / km) +200m 4:19 / km
shoes: Inov-8

warmup to Subway
Hills at R/Mem
15sec hard 15sec easy 15sec hard 15sec easy 15sec hard down...
only did 5 sets

Wednesday Jun 17, 2015 #

5 PM

running 51:21 [3] 11.0 km (4:40 / km)
shoes: Inov-8

Riverside then Bowwood

Tuesday Jun 16, 2015 #

8 AM

running 43:15 [3] 10.0 km (4:20 / km)
shoes: Vivo Road

Out and Back Tulbagh

Monday Jun 15, 2015 #

8 AM

running 28:36 [3] 6.0 km (4:46 / km)
shoes: Vivo Road

Out and Back Tulbagh

Sunday Jun 14, 2015 #

running 23:40 [3] 5.1 km (4:38 / km)
shoes: Inov-8

loop from home

Saturday Jun 13, 2015 #

7 AM

running long 3:27:48 [4] 28.1 km (7:24 / km) +1300m 6:00 / km
shoes: Vivo trail

From the club up to Block house 25:51
Contour path to Kloof Nek 53:43
Pipe track 18:52
Up Kasteels 24:22
across to Nursary 15:49
Down 14:05
Contour path back 55:04

Friday Jun 12, 2015 #

5 AM

running 23:40 [2] 5.1 km (4:38 / km)
shoes: Vivo Road

Monring, up Constantia Main
loop to Kendal down and home

Thursday Jun 11, 2015 #

5 PM

running warm up/down 24:37 [2] 5.3 km (4:39 / km)
shoes: NB 10v2

Warmup to subway back past rugby field

6 PM

running intervals 24:22 [5] 6.6 km (3:42 / km)
shoes: NB 10v2

Track 15 x 200m Fast slow

Fast +_37 (200m)
slow 57 - 62 (240m)

Wednesday Jun 10, 2015 #

5 PM

running 1:05:45 [3] 12.0 km (5:29 / km) +200m 5:03 / km
shoes: Vivo Road

through the forest to Kirstenbosch
out bottom gate and back down Riverside

Tuesday Jun 9, 2015 #

5 PM

running warm up/down 25:32 [3] 5.3 km (4:49 / km)
shoes: Inov-8

Warmup to Subway and R/mem hill
Warmdown past rugby field

6 PM

running hills 38:48 [5] 7.9 km (4:55 / km) +350m 4:01 / km
shoes: Inov-8

10 x hill r/mem 90 easy 30 hard
then down

Monday Jun 8, 2015 #

5 PM

running 54:40 [3] 11.0 km (4:58 / km)
shoes: Inov-8

Loop down into Ronderbosch

Sunday Jun 7, 2015 #

1 PM

running long 1:28:19 [4] 21.1 km (4:11 / km)
shoes: 5 Finger test pair

From home, after a sluggish start I was able to get into my running through Bergvliet and penny lane.
struggled passed Peddlars and home (last 5km)

Saturday Jun 6, 2015 #

7 AM

running long 2:27:49 [3] 21.1 km (7:00 / km) +1000m 5:40 / km
shoes: Vivo Road

Single tracks up from the nek to Maclears
Face to Platteklip
Valley of RG to Kasteels
Down on the Road

10 AM

running warm up/down 6:53 [2] 1.2 km (5:44 / km)
shoes: Vivo trail

to the shop to buy flour and mushrooms

Friday Jun 5, 2015 #

5 AM

running 28:59 [2] 6.0 km (4:50 / km)
shoes: Vivo Road

Peter Cloete morning loop

Thursday Jun 4, 2015 #

5 PM

running tempo 51:57 [5] 12.3 km (4:13 / km)
shoes: Inov-8

down to common and loop in lower R'Bosch.
3 tempo secsions of 11min the 10 min then 2 min

Wednesday Jun 3, 2015 #

5 PM

running 50:59 [2] 10.3 km (4:57 / km)
shoes: Vivo trail

Jacks loop in the dark and rain...
The forest was amazing

Tuesday Jun 2, 2015 #

5 PM

running warm up/down 17:57 [2] 3.6 km (4:59 / km)
shoes: Vivo Road

warmup to subway and to R/Mem

6 PM

running hills 38:41 [4] 7.9 km (4:54 / km) +400m 3:54 / km
shoes: Vivo Road

Hills 10 x 90sec easy up then 30 hard up

rolling so no rest ran ok
Easy +_ 5:30/km
Hard +_ 3:50-4:10/km
Down +_ 4:30/km

running warm up/down 8:16 [3] 1.7 km (4:52 / km)
shoes: Vivo Road

back to the club past the rugby field

Monday Jun 1, 2015 #

5 PM

running 54:55 [3] 11.0 km (5:00 / km)
shoes: Five Finger KSO Black

Easy run from the club Riverside Bowwood back through Claremont

« Earlier | Later »