Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m
running	33	16:37:39	138.75	(7:11)	223.3	(4:28)	1060
cycling	5	9:59:12	142.92	(14.3/h)	230.0	(23.0/h)	1530
Skipping	1	5:00
Total	38	26:41:51	281.67		453.3		2590

2:58

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» now

Monday Nov 30, 2015 #

7 AM

running 24:52 [2] 5.0 km (4:58 / km)
shoes: NB 610

ran to GB with Dawn back a little faster only my own

4 PM

cycling 1:20:57 [3] 30.0 km (22.2 kph)

Strawberry lane to club, back on main

Sunday Nov 29, 2015 #

7 AM

running 14:17 [3] 3.0 km (4:46 / km)
shoes: NB 610

easy loop through the park

3 PM

cycling 2:09:53 [3] 50.0 km (23.1 kph)

Over Nek to Chappies and home on the main rd

Saturday Nov 28, 2015 #

7 AM

running race 36:53 [5] 10.0 km (3:41 / km)
shoes: NB 610

Edgemead race

18:40 18:13

8 AM

running 12:00 [3] 2.5 km (4:48 / km)
shoes: NB 610

warm down with paul quinton

Friday Nov 27, 2015 #

5 AM

running 14:46 [1] 3.0 km (4:55 / km)
shoes: NB 910

morning run to main and back from lights

Thursday Nov 26, 2015 #

5 PM

running warm up/down 24:06 [2] 5.0 km (4:49 / km)
shoes: Vivo Road

warmup to subway

running 10:35 [3] 2.6 km (4:04 / km)
shoes: Vivo Road

6 x fast slow 200's

fast 41-42
flow 60-65 (240m)

Wednesday Nov 25, 2015 #

5 PM

running 14:05 [2] 3.0 km (4:42 / km)
shoes: Vivo Road

easy from home the short 3km look

Tuesday Nov 24, 2015 #

5 PM

running hills 43:34 [3] 8.8 km (4:57 / km) +150m 4:34 / km
shoes: Vivo Road

12 hills for coach

OK I didn't run them all annd those I ran I ran easy... but the boys ran well and works hard.
every hill was different!

Monday Nov 23, 2015 #

5 PM

running 27:20 [2] 5.5 km (4:58 / km) +90m 4:36 / km
shoes: Inov-8

To Subway
into forest and out at R/Mem rd and back to club

Sunday Nov 22, 2015 #

7 AM

running 14:05 [1] 3.0 km (4:42 / km)
shoes: NB 610

Short 'rest' loop from home

2 PM

cycling long 1:56:39 [4] 50.0 km (25.7 kph) +500m

cycle form home with Mark over the nek to chappies and main rd back

fastest time by over 10min

does help if the wind is following you

Saturday Nov 21, 2015 #

7 AM

running 14:26 [1] 3.0 km (4:49 / km)
shoes: Vivo Road

Short 'rest' loop from home

Friday Nov 20, 2015 #

5 AM

running 14:09 [1] 3.0 km (4:43 / km)
shoes: Vivo Road

Easy short loop from home, still resting

Thursday Nov 19, 2015 #

5 PM

running 13:35 [1] 3.0 km (4:32 / km)
shoes: NB 610

another easy 'rest' day on the track

Wednesday Nov 18, 2015 #

5 PM

running 13:47 [1] 3.0 km (4:36 / km)
shoes: NB 610

easy on the tack, still resting

Skipping 5:00 [2]

just did 5min skipping about 550 jumps

Tuesday Nov 17, 2015 #

5 PM

running 14:46 [1] 3.0 km (4:55 / km)
shoes: NB 910

short loop from home

Monday Nov 16, 2015 #

5 PM

running 13:51 [1] 3.0 km (4:37 / km)
shoes: NB 610

on the track just a couple of laps

Sunday Nov 15, 2015 #

9 AM

running 15:31 [2] 3.0 km (5:10 / km)
shoes: NB 610

Short run to the Green belt

3 PM

cycling 2:18:48 [5] 50.0 km (21.6 kph) +500m

Cycle from home up to Nek Hout Bay Chappie Main Home

Saturday Nov 14, 2015 #

5 AM

running race 2:58:18 [5] 42.2 km (4:14 / km) +300m 4:05 / km
shoes: 5 Finger test pair

Winelands Marathon

went ok till 30km than it was hard work!

19:21 19:04 19:54 20:33
21:03 21:06 22:51 23:53
10:34

Friday Nov 13, 2015 #

5 AM

running 16:58 [3] 4.0 km (4:15 / km)
shoes: NB 610

anti-clockwise round the block, 3km at MP
4:53.5
4:09.0 4:02.6 3:53.0

Thursday Nov 12, 2015 #

5 PM

running warm up/down 23:14 [2] 5.0 km (4:39 / km)
shoes: MT 10 V2

warmup to the subway

6 PM

running intervals 5:41 [5] 2.0 km (2:51 / km)
shoes: MT 10 V2

10 x 200m with 45sec rest

0:35.0 0:34.8 0:33.7 0:34.4 0:33.8
0:34.4 0:33.8 0:34.2 0:33.5 0:33.8

running warm up/down 4:19 [2] 1.0 km (4:19 / km)
shoes: NB 610

short warmdown on the track

Wednesday Nov 11, 2015 #

5 PM

running 30:53 [2] 6.2 km (4:59 / km)
shoes: 5 Finger test pair

short loop into forest

Tuesday Nov 10, 2015 #

5 PM

running 33:58 [2] 6.3 km (5:23 / km)
shoes: Inov-8

EAsy through the subway, with Nicola (and Mark) stopped on the way to teach her a couple of training tricks as she makes a come back after having a baby!