Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending Dec 31, 2012:

activity

time

miles

running

39:31:00

289.19

(8:12)

465.4

(5:06)

8510

cycling

5:13:40

56.54

(10.8/h)

91.0

(17.4/h)

Total

44:44:40

345.73

(7:46)

556.4

(4:50)

8510

averages - rhr:42

4:20

0:00

» now

Monday Dec 31, 2012 #

10 AM

running intervals 19:00 [3] 5.0 km (3:48 / km)
shoes: NB Trail 00

Short run from home to 1km loop, then
4 x 1km
3:49 3:37 3:30 3:18

Got faster and faster...

running intervals 19:00 [3] 5.0 km (3:48 / km)
shoes: NB Trail 00

Short run from home to 1km loop, then
4 x 1km
3:49 3:37 3:30 3:18

Got faster and faster...

6 PM

running race 47:23 [2] 8.0 km (5:55 / km)
shoes: NB Trail 00

Runner's Memorial race, ran with Dawn.

Sunday Dec 30, 2012 #

4 PM

running 52:34 [3] 11.5 km (4:34 / km)
shoes: Five Finger KSO Black

Strawberry Lane loop

Saturday Dec 29, 2012 #

6 AM

running long 3:14:23 [5] 24.2 km (8:02 / km) +1280m 6:21 / km
shoes: NB 1010

From the Club , UCT, to Kloof Corner gravel roads... Up to contour , back to Devils Peak, up... In the mist and wind.

Friday Dec 28, 2012 #

5 PM

running hills 55:14 [3] 10.4 km (5:19 / km) +480m 4:19 / km
shoes: NB Trail sponsor

Started at C Nek, up past tap, back

Thursday Dec 27, 2012 #

8 AM

running long 2:17:00 [3] 25.0 km (5:29 / km) +644m 4:51 / km
shoes: NB Trail sponsor

On road to UCT, windy corner. Woodcutters, the on to top gate and GB home

Wednesday Dec 26, 2012 #

7 PM

running tempo 1:29:16 [3] 21.5 km (4:09 / km)
shoes: Infinity Lite

Loop Constantia, to Tokai, loop back.

cycling 2:51:40 [3] 50.0 km (17.5 kph)

Cycle with Dawn out to Simons Town, and back..

Tuesday Dec 25, 2012 #

running hills 1:49:06 [3] 16.0 km (6:49 / km) +800m 5:27 / km
shoes: NB 1010

Ran from home up GB and on to Nursary.. up 17:42, then down 13:40
Back home.

Monday Dec 24, 2012 #

8 AM

running intervals 46:27 [3] 10.3 km (4:31 / km)
shoes: NB Trail 00

Ran up to VOB, and did 10 x fast slow 200m
Fast 43-37
Slow 72-68

Sunday Dec 23, 2012 #

running long 1:38:23 [3] 21.1 km (4:40 / km) +400m 4:16 / km
shoes: Five Finger KSO Black

Loop in Bishopscourt, then to C Nek, back down Southern Cross.

Saturday Dec 22, 2012 #

6 AM

running long 2:14:03 [3] 23.0 km (5:50 / km) +850m 4:55 / km
shoes: NB 1010

Ran up to the mast, on the switchbacks... Then the tar 29:03. From there over to Blackburn and the dam for a swim before heading back.

Friday Dec 21, 2012 #

5 AM

running 37:15 [2] 7.5 km (4:58 / km)
shoes: Five Finger KSO Black

Morning run with Dawn!!! ok I was running a little faster and kept running back for her!

Thursday Dec 20, 2012 #

5 PM

running hills 55:41 [4] 10.0 km (5:34 / km) +400m 4:38 / km
shoes: Infinity Lite

Little run up to the block house...
7:16 and 3:01 up... maybe a little slow, but it was easy!

Wednesday Dec 19, 2012 #

5 PM

running warm up/down 11:20 [2] 2.3 km (4:56 / km)
shoes: Infinity Lite

warmup at the Waterfront for the race

6 PM

running race 37:08 [4] 10.0 km (3:43 / km)
shoes: Infinity Lite

Sundowner race, no chance on a top 3, so started easy and run for fun...
4:07 3:43 3:43 3:41 3:38 18:44
3:41 3:42 3:52 7:08, missed the marker

43rd and 6th 40+

Tuesday Dec 18, 2012 #

7 AM

running 36:49 [2] 8.0 km (4:36 / km)
shoes: Infinity Lite

Flat out and back, the other direction as 3 days ago

5 PM

running 46:38 [3] 10.0 km (4:40 / km)
shoes: Infinity Lite

Home, and back at the club, easy Boshoff loop.

Monday Dec 17, 2012 #

7 AM

running long 1:47:11 [3] 23.5 km (4:34 / km)
shoes: NB Trail 00

Ran the the house we were staying at down the road +_12km than over the bridge and back on the other side of the river...

Had to swim 250m over the river to get back, on bridge!!!

Sunday Dec 16, 2012 #

7 AM

running hills 1:35:08 [5] 16.5 km (5:46 / km) +940m 4:29 / km
shoes: NB Trail 00

Canoed accross the river to run on the other side...

ran to the hill 6:16
2.4km up 300+m climb 15:14 down 13:05
up 15:48 down 12:20
up 15:39 down 11:05
back 5:39

then I Canoed back to the little house we were staying...

Saturday Dec 15, 2012 #

8 AM

running 44:24 [3] 10.0 km (4:26 / km)
shoes: Infinity Lite

On holiday on the breede!!! just a little out and back run,

did pick the pace up 3:44 and 3:19

Friday Dec 14, 2012 #

7 AM

running 32:40 [2] 7.1 km (4:36 / km)
shoes: Infinity Lite

Morning loop Constantia Main to Ladies Mile, home from Garage.

Thursday Dec 13, 2012 #

5 AM

running 33:52 [3] 7.4 km (4:35 / km)
shoes: NB Trail 00

Morning Run Peter Cloete

running long 1:06:42 [3] 15.5 km (4:18 / km) +141m 4:07 / km
shoes: NB Trail 00

From the club, a loop up Edan and over the foot bridge, back through B'Court

Wednesday Dec 12, 2012 #

5 PM

running warm up/down 33:52 [3] 8.0 km (4:14 / km)
shoes: Inov-8

Ran to Pollsmoor for the race

6 PM

running race 35:51 [5] 10.0 km (3:35 / km)
shoes: Inov-8

Pollsmoor 10km race, Plan before the weekend was to run 33:59, Like that was going to happen, so the plan changed, i would go out fastish and run for money...

Nice thing about being old!!! On the start line I saw Gugs, none of the other guys were there!!!

A 1st km of 3:23 had me in 2nd with the 3rd 40+ just behind me. I was pleased he only lasted 3km before he fell apart... (or it would have been me falling apart)

3;23 3:31 3:27 3:43 3:42 17:48
I now know 2nd was mine so I decided to aim at breaking 36min
3:40 3:37 3;34 3:39 3:31 18;03
2nd 40+ 10th finisher

The wind of the last couple of days was taking a break, and the sun was out!!! it was still almost 30 as we started

Tuesday Dec 11, 2012 #

5 PM

running 54:46 [3] 12.0 km (4:34 / km)
shoes: NB Trail 00

easy run on the road, up boshoff then a loop in B'court

Monday Dec 10, 2012 #

5 PM

running 57:59 [4] 11.2 km (5:11 / km) +300m 4:34 / km
shoes: NB Trail 00

Not the best shoes for a Woodcutters loop, but it was great to run up there the trails are just the best and the run in the forest was what I needed!

Sunday Dec 9, 2012 #

6 AM

cycling 1:30:00 [2] 25.0 km (16.7 kph)

Easy cycle with Dawn

12 PM

running warm up/down 31:55 [3] 7.3 km (4:22 / km)
shoes: Infinity Lite

from home to the hill 17;01
back 14:54

running hills 25:31 [5] 5.6 km (4:33 / km) +240m 3:45 / km
shoes: Infinity Lite

Hills At Ave Bordeaux
1:47 1:43 1:41 1:44 1:41 1:43 1:44 1:42
dowwns around 1:30-1:26
about 340m with about 30m climb

Saturday Dec 8, 2012 #

6 AM

running race 56:49 [5] 15.0 km (3:47 / km)
shoes: Inov-8

Avbob 15km race Tableview

Really tried to run hard out into the wind, pushed the pace a bit, but was going nowhere!!!

18:06 1st 5km the we turned still into thhe wind, but with the hittle hill past the race course. 3:43
Now with the wind behind I was hoping for fast:
3:34 3:41 4:01 I was dropped and feeling flat!
4:03 slowed 3:56 3:59
3:56 3:56 3:50

don't know why I ran so slow, was hoping for a 52!!!

Friday Dec 7, 2012 #

5 AM

running warm up/down 34:01 [2] 7.4 km (4:36 / km)
shoes: NB Trail 00

Morning Run, Dawn on the bike, ran around Peter Cloete.

Thursday Dec 6, 2012 #

5 AM

running warm up/down 24:56 [2] 5.2 km (4:48 / km)
shoes: NB Trail 00

Little run around Pretoria

Wednesday Dec 5, 2012 #

5 AM

running warm up/down 34:50 [2] 7.4 km (4:42 / km)
shoes: NB Trail 00

Morning run Peter Cloete loop

Tuesday Dec 4, 2012 #

7 AM

running 2:54:34 [4] 28.0 km (6:14 / km) +1285m 5:04 / km
shoes: NB 1010

Birthday run!!! on may own i ran the same run as last weekend, But...
Contour path to Block house 3min faster
Road to platteklip 1min faster
Up plakkeklip (700m climb in 2.5km) 29:16 (2min faster)
to Maclears 11:11 (3min faster)
Smuts track 35min (12min faster!!!)
Down 15:51 (5min faster)

Yes I was flying, it was fun on the mountain, love days like that!!!

Monday Dec 3, 2012 #

6 PM

running 44:12 [3] 10.0 km (4:25 / km)
shoes: NB Trail 00

easy run on the road Boshoff loop

Sunday Dec 2, 2012 #

7 AM

running long 1:48:44 [4] 18.5 km (5:53 / km) +750m 4:53 / km
ahr:137 max:164 rhr:42 shoes: NB 1010

Easy run from home up Green Belts to Cecelia, on to Contour Path.
Nursary up worked a bit 17:17 (good time)
then headed back

Saturday Dec 1, 2012 #

7 AM

cycling 52:00 [3] 16.0 km (18.5 kph)

easy cycle with Dawm

5 PM

running tempo 46:23 [4] 11.0 km (4:13 / km)
shoes: NB Trail 00

Easy up to Kirstenbosch, then tempo down for 5km home

3:52 3:50 3:44 3:36 3:38

« Earlier | Later »