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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Sep 30, 2023:

activity # timemileskm+m
  running25 29:23:38 213.13(8:16) 343.0(5:09) 2690
  cycling1 2:08:42 21.75(10.1/h) 35.0(16.3/h)
  Total26 31:32:20 234.88(8:03) 378.0(5:00) 2690

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Saturday Sep 30, 2023 #

7 AM

running 2:01:51 [3] 25.0 km (4:52 / km)
shoes: Vivo Ultra 3

Wiggled down to Bergvliet Farm
up and a loop or 2 off Firgrove
up Firgrove and Nova C
then home

Friday Sep 29, 2023 #

5 PM

running 37:21 [3] 7.5 km (4:59 / km)
shoes: V Drop X

Const Main to Emporium
Garage then Kendal down
and home

Thursday Sep 28, 2023 #

5 PM

running intervals 1:00:34 [3] 13.1 km (4:37 / km)
shoes: Inov-8

warm up to Common
20 x 1min hard, 1min easy
5.28 3:47
3.97 5:02

loop of Ronderbosch
and back to the club

Tuesday Sep 26, 2023 #

5 PM

running 1:04:42 [3] 14.5 km (4:28 / km)
shoes: Inov-8

warm up to joggers path

3 x 15min tempo
3.6km 4:11 pace

back to club

Monday Sep 25, 2023 #

10 AM

running 1:45:47 [3] 20.0 km (5:17 / km) +370m 4:50 / km
shoes: Yeti-X

wet, wet, wet
up GB to Cecelia
Lower road, back over upper road then
to the Nek on the Middle road
Down to Silverhurst up
out on Gilmore
loop and home

Sunday Sep 24, 2023 #

8 AM

running 1:59:09 [3] 23.0 km (5:11 / km) +330m 4:50 / km
shoes: B elite 2

Up through Wynberg
to foot bridge
top gate
road to Cecelia
forest to Nek met Kerry Ann
down Nek Const Main
Kendal loop and home

Saturday Sep 23, 2023 #

11 AM

running 2:14:52 [3] 25.0 km (5:24 / km) +150m 5:14 / km
shoes: Larva

Flattish Const Main, Kendal
down to Bergvliet
up past Farm
Penny Lane Loop Tokai,
to Nova C and Home

Friday Sep 22, 2023 #

5 PM

running 26:09 [3] 5.0 km (5:14 / km)
shoes: V Drop X

loops around Mike OD
and home

Thursday Sep 21, 2023 #

5 PM

running intervals 1:02:07 [3] 13.5 km (4:36 / km)
shoes: B elite 2

warm up to common

loop around R/Bosch
20 x 1min fast and 1min easy
fast 3:47 5.29km
easy 5:00 4.0km

warm down
wet wet wet

Wednesday Sep 20, 2023 #

5 PM

running 1:18:49 [3] 15.0 km (5:15 / km)
shoes: B elite 2

tried to keep it flat
wiggled down to Bergvleit
up past the farm and home

Tuesday Sep 19, 2023 #

5 PM

running tempo 59:53 [3] 13.0 km (4:36 / km) +190m 4:18 / km
shoes: B elite 2

warm up through UCT
stopped at the Bus Stop

2 x 20min tempo
out to Boshoff and Riverside Road
down 4:14 pace 4.73
up 4:19 pace (90m) 4.67

and to club

Monday Sep 18, 2023 #

5 PM

running 1:19:08 [3] 14.0 km (5:39 / km)
shoes: Larva

Const Main to Nova C loop
on to Firgrove,
down and past the school
up to the circle
and home through Bergvliet

Sunday Sep 17, 2023 #

8 AM

running 2:12:01 [3] 22.5 km (5:52 / km) +400m 5:23 / km
shoes: Larva

Up Spilhuas to Cecelia
single track to S/Cross
still in Forest,
lower level, then middle level
to Nek
Down To Groot Constantia
loop and home

Saturday Sep 16, 2023 #

12 PM

running 1:04:08 [3] 11.0 km (5:50 / km)
shoes: Inov-8

Kept it slow (was carrying a pack)
RnV, Nahoon
around Parish
LM and home
6 PM

running 23:48 [3] 4.0 km (5:57 / km)
shoes: MT 10 V2

ran home from walking the dogs
from Zoe's

Thursday Sep 14, 2023 #

5 PM

running 38:29 [3] 7.4 km (5:12 / km)
shoes: Larva

From the club
sports center side to joggers path
to the light and Newlands Ave back
6 x 1min tempo
4:15-4:30 pace

Wednesday Sep 13, 2023 #

5 PM

running 1:06:58 [3] 9.0 km (7:26 / km)
shoes: MT 10 V2

ok this was a walk
out on Const Main to Garage
Lady's Mile down to Bergvliet
then home

Tuesday Sep 12, 2023 #

5 PM

running 33:31 [3] 7.0 km (4:47 / km)
shoes: B elite 2

easy to the common
2.2km
3km tempo 12:14
1.8km back to club

Monday Sep 11, 2023 #

5 PM

running 58:57 [3] 12.0 km (4:55 / km)
shoes: B elite 2

flattish, down Boundary
with loops to Bergvliet
then up to the garage on LM
and home

Saturday Sep 9, 2023 #

7 AM

cycling 2:08:42 [3] 35.0 km (16.3 kph)

ride around the suburbs with Dawn

Thursday Sep 7, 2023 #

5 PM

running hills 50:12 [3] 10.5 km (4:47 / km) +250m 4:16 / km
shoes: Larva

warm up through UCT to corner of R/Mem
3.3km 17:25

10 x 60 sec hills tempo down 30-40sec rest
200 climb
tweeked calf on number 9, so sat one out and jogged number 11

warm down with a little at the top then down through UCT to the club

Wednesday Sep 6, 2023 #

5 PM

running 1:04:39 [3] 13.5 km (4:47 / km) +150m 4:32 / km
shoes: Elite 1

Loops of Constantia
RnV, Nahoon
down to Duckett
up to Rathfelder
around to Pieter Cloete
home

Tuesday Sep 5, 2023 #

5 PM

running intervals 54:19 [3] 12.5 km (4:21 / km)
shoes: Larva

2.4km run down to the common 12:39

3 x 2km around the common
7:45 7:35 7:25

back to club 1.9km 10:01

1 x 2km around Bremner 7:38

Monday Sep 4, 2023 #

6 PM

running 47:32 [3] 10.0 km (4:45 / km)
shoes: V Drop X

Down Constantia Main to Parish
behind PnP loop
to Lady's Mile, to Kendal down side road.
home with a loop by Lange
last 2km a little tempo

Sunday Sep 3, 2023 #

10 AM

running 49:57 [3] 10.0 km (5:00 / km)
shoes: V Drop X

Out on Const Main
to Circle LM and Kendal down
and home

Saturday Sep 2, 2023 #

9 AM

running 2:08:45 [3] 25.0 km (5:09 / km) +850m 4:24 / km
shoes: Salming trail

Ran from Tokai circle
up to the Mast
31:50 and 31:17 up 63:07
21:31 and 24:06 down 45:37

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