Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Apr 30, 2017:

activity

time

miles

running

29:52:14

216.61

(8:16)

348.6

(5:08)

5168

Swimming

3:49:46

7.46

(30:49)

12.0

(19:09)

Total

33:42:00

224.07

(9:01)

360.6

(5:36)

5168

2:56

0:00

» now

Sunday Apr 30, 2017 #

7 AM

running tempo 54:49 [4] 12.0 km (4:34 / km)
shoes: NB 10v2

started out with Dawn and Fran
but they turned into the GB and I headed up Brommisvlei fast, after a loop in the GB I worked up Klassens, and headed to Silverhurst.
Also picked up the pace on my way home

Saturday Apr 29, 2017 #

8 AM

running long 2:06:51 [3] 18.0 km (7:03 / km) +800m 5:46 / km
shoes: Salming trail

from home up GB to Cecelia
then on to Skeleton and up
loop round to Nursery and down
back home
hot

Friday Apr 28, 2017 #

5 PM

running 14:50 [2] 3.0 km (4:57 / km)
shoes: Altra Paradgm

little evening loop past the park, bridge still down

Thursday Apr 27, 2017 #

9 AM

running long 1:43:22 [3] 23.0 km (4:30 / km) +150m 4:21 / km
shoes: Altra Paradgm

loops down to Trail and Tar, then almost directly home

Wednesday Apr 26, 2017 #

6 AM

Swimming 19:28 [2] 1.0 km (19:28 / km)

40 lengths long street VA

5 PM

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

warmup to the subway

6 PM

running intervals 9:43 [5] 3.0 km (3:14 / km)
shoes: Vivo Trail 2015

track session
500, 400, 300, 200, 100, then back up

1:40 1:18 0:58 0:37 0:16
0:17 0:36 0:57 1:18 1:41

running tempo 11:13 [4] 3.0 km (3:44 / km)
shoes: Vivo Trail 2015

3km tempo on the track

Tuesday Apr 25, 2017 #

6 AM

Swimming 18:29 [2] 1.0 km (18:29 / km)

40 LENGTHS LONG STREET VA

6 PM

running 1:07:00 [3] 12.3 km (5:27 / km) +350m 4:46 / km
shoes: Salming trail

only started my watch as I started to the forest.

started with the guys for an easy Jacks, then headed on to Plumpudding hill and back to the club in the dark

Monday Apr 24, 2017 #

5 PM

running warm up/down 23:50 [2] 4.7 km (5:04 / km)
shoes: Altra Paradgm

WARM UP TO SUBWAY

6 PM

running hills 25:41 [5] 5.8 km (4:26 / km) +250m 3:39 / km
shoes: Altra Paradgm

7 X hills around the summer house:

1:46 1:43 1:43 1:44 1:45 1:50 1:55
1:35 1:30 1:30 1:31 1:30 1:34 1:40

Sunday Apr 23, 2017 #

7 AM

running 57:50 [3] 11.0 km (5:15 / km) +200m 4:49 / km
shoes: Salming trail

up through the green belts
single track to S/Cross
Green belts down
testing new shoes

Saturday Apr 22, 2017 #

8 AM

running long 2:19:47 [3] 25.0 km (5:35 / km) +580m 5:01 / km
shoes: Vivo Trail 2015

up through the green belts with Dawn
on the road to Newlands
Mountain bike trail back, met Nic and Danette
then Marie just before the Nek
alone home through Die Hell and S/Cross

Friday Apr 21, 2017 #

6 AM

Swimming 19:43 [2] 1.0 km (19:43 / km)

40 lengths at Long Street VA

5 PM

running 13:56 [2] 3.0 km (4:39 / km)
shoes: Altra Paradgm

easy loop past the park

Thursday Apr 20, 2017 #

6 AM

Swimming 19:10 [2] 1.0 km (19:10 / km)

40 lengths long street VA

5 PM

running warm up/down 25:09 [2] 5.0 km (5:02 / km)
shoes: Vivo Trail 2015

warm up to the subway

6 PM

running intervals 9:29 [5] 3.0 km (3:10 / km)
shoes: Vivo Trail 2015

track session with none timed rest:
500 00:01:42
400 00:01:19
300 00:00:56
200 00:00:36
100 00:00:17
total 00:04:50

100 00:00:17
200 00:00:35
300 00:00:54
400 00:01:16
500 00:01:37
total 00:04:39

running tempo 10:42 [4] 3.0 km (3:34 / km)
shoes: Vivo Trail 2015

3km on the track
last km was a bit slow

Wednesday Apr 19, 2017 #

6 AM

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

40 lengths long street VA

6 PM

running 33:35 [3] 6.3 km (5:20 / km)
shoes: Vivo Trail 2015

started late, so was chasing the guys into the forest, but I met Kerry Ann, so stopped to chat to her and waited for the guys to return and I ran out with them.

Tuesday Apr 18, 2017 #

5 PM

running hills 49:34 [5] 10.0 km (4:57 / km) +250m 4:24 / km
shoes: Vivo Trail 2015

warmup to subway
hills at 'rose garden' all the way up and round summer house
6 x 1:52-1:46 downs 1:35-1:40
easy back with 2 strides round Bremner

Monday Apr 17, 2017 #

2 PM

running 54:26 [3] 11.0 km (4:57 / km) +142m 4:39 / km
shoes: Altra Paradgm

loop from home
up peter cloete
to Rathfelder, Venis, home

Sunday Apr 16, 2017 #

5 PM

running long 2:14:17 [3] 25.0 km (5:22 / km) +760m 4:40 / km
shoes: Vivo Trail 2015

from home up to Dams and the top of Kasteels, back... a little quicker

Saturday Apr 15, 2017 #

7 AM

running 40:06 [3] 7.6 km (5:17 / km)
shoes: Vivo Road

supporting oceans half and 56

Friday Apr 14, 2017 #

7 AM

running 37:12 [2] 6.5 km (5:43 / km) +206m 4:56 / km
shoes: Vivo Trail 2015

EASY RUN SUPPORTING OCEANS TRAIL

Thursday Apr 13, 2017 #

5 PM

running 41:37 [2] 8.0 km (5:12 / km)
shoes: Altra Paradgm

checked out the start and finish of OCEANS

Wednesday Apr 12, 2017 #

6 AM

Swimming 19:24 [2] 1.0 km (19:24 / km)

40 lengths at long street VA

5 PM

running warm up/down 16:29 [2] 3.2 km (5:09 / km)
shoes: Altra Paradgm

short warmup on rugby road

6 PM

running intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Altra Paradgm

3 x 1000 long rest
3:22 3:19 3:18

could really feel the arms, and the legs wouldn't go any faster...

Tuesday Apr 11, 2017 #

6 AM

Swimming 19:16 [2] 1.0 km (19:16 / km)

40 lengths Long street VA

5 PM

running 47:29 [3] 10.0 km (4:45 / km)
shoes: Altra Paradgm

easy Boshoff loop

Monday Apr 10, 2017 #

1 PM

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

40 lengths long Street VA

5 PM

running 40:03 [2] 8.0 km (5:00 / km)
shoes: Altra Paradgm

through the subway
right turn to Van Reenen
down to river
back

Sunday Apr 9, 2017 #

7 AM

running race 37:31 [4] 10.0 km (3:45 / km)
shoes: Altra Paradgm

Centrals 10km from Newlands Cricket
first 2km easy as too twisty and too many people.
3:55 4:05 3:32 3:36 3:48
3:35 3:43 3:48 3:49 3:34
0:05 Garmin splits

Saturday Apr 8, 2017 #

7 AM

running long 2:56:03 [2] 22.0 km (8:00 / km) +1300m 6:11 / km
shoes: Altra Paradgm

from the nek up to Maclears and back
Via the Face Eco valley and the road

Friday Apr 7, 2017 #

6 AM

Swimming 19:14 [2] 1.0 km (19:14 / km)

40 lengths long street VA

1 PM

running 23:37 [2] 4.5 km (5:15 / km)

ran up to the Lindt shop, but they had moved! so I ran to the new shop, but they hadn't opened! all this in my work shoes

5 PM

running 15:50 [2] 2.5 km (6:20 / km)
shoes: Vivo Road

run with Dawn up to the main road to protest! #zumamustfall

Thursday Apr 6, 2017 #

6 AM

Swimming 18:39 [2] 1.0 km (18:39 / km)

40 lengths long street VA

5 PM

running warm up/down 25:03 [2] 5.0 km (5:01 / km)
shoes: Altra Paradgm

warm up to subway

6 PM

running intervals 13:18 [5] 4.0 km (3:20 / km)
shoes: Altra Paradgm

10 x 400m with 60sec rest

84.1 80.8 80.4 80.3 81.0
78.3 77.6 78.9 79.1 77.5

Wednesday Apr 5, 2017 #

6 AM

Swimming 19:09 [2] 1.0 km (19:09 / km)

40 lengths long street VA

5 PM

running long 1:05:20 [3] 14.0 km (4:40 / km)
shoes: Altra Paradgm

to the subway,
then down and over the river
up Eden
over footbridge
around and down Glastonbury
Joggers path back (a little tempo there)

Tuesday Apr 4, 2017 #

6 AM

Swimming 19:09 [2] 1.0 km (19:09 / km)

40 lengths Long Street VA

5 PM

running warm up/down 25:12 [2] 5.0 km (5:02 / km)
shoes: Altra Paradgm

warmup to subway

6 PM

running intervals 13:54 [5] 4.0 km (3:29 / km)
shoes: Altra Paradgm

5 x 800m
2:47 2:47 2:46 2:46 2:46

running warm up/down 4:07 [3] 1.0 km (4:07 / km)
shoes: Altra Paradgm

warmdown

Monday Apr 3, 2017 #

9 AM

running 27:39 [2] 5.0 km (5:32 / km)
shoes: Altra Paradgm

ran home from walking the dogs started with a little look up Oak

Sunday Apr 2, 2017 #

8 AM

running 59:52 [3] 12.1 km (4:57 / km) +180m 4:36 / km
shoes: Altra Paradgm

started easy with Dawn then went on the Price Drive, but only headed half up, Strava hunting! before turning to Pear Lane and the Green Belt home

Saturday Apr 1, 2017 #

7 AM

running race 1:21:31 [5] 21.1 km (3:52 / km)
shoes: Altra Paradgm

OK it wasn't really a race I ran on my own, but it looks like I ran a race

I headed down Main road and looked for a few turns on the way back to keep it flat and make it 21.1

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