Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending Jul 31, 2013:

activity

time

miles

running

31:41:12

241.9

(7:52)

389.3

(4:53)

4770

Total

31:41:12

241.9

(7:52)

389.3

(4:53)

4770

4:33

0:00

» now

Wednesday Jul 31, 2013 #

5 PM

running long 1:10:46 [3] 14.5 km (4:53 / km) +330m 4:23 / km
shoes: 5 Finger test pair

Forest, up long hill and out Kirstenbosh bottom gate, back with a loop in Bishopscourt

Tuesday Jul 30, 2013 #

6 PM

running warm up/down 14:17 [2] 2.8 km (5:06 / km)
shoes: 5 Finger test pair

warmup to hill 2km and warm down after hills and tempo run.

running hills 17:35 [5] 4.2 km (4:11 / km) +300m 3:05 / km
shoes: 5 Finger test pair

Hills
40-30-20-10-10-20-30-40 x 2 fast up easy down run ok

running tempo 17:47 [4] 5.0 km (3:33 / km)
shoes: 5 Finger test pair

tempo back to the club via the lights, a little faster than was needed... but it is down hill!

Monday Jul 29, 2013 #

5 PM

running 46:42 [3] 10.0 km (4:40 / km)
shoes: NB Trail 00

easy loop on the road, Boshoff

Sunday Jul 28, 2013 #

4 PM

running 23:51 [3] 5.0 km (4:46 / km)
shoes: 5 Finger test pair

Easy run up to VOB, then on the field I did a couple of 50's to stretch the legs out.

Saturday Jul 27, 2013 #

7 AM

running race 4:33:00 [5] 38.5 km (7:05 / km) +2000m 5:38 / km
shoes: NB 1010

Hout Bay Trail Challenge.

Leg 1 74:50 a little slower than last year, but I took it easy/carefully down.
Leg 2 1h51:14 faster than last year, in the rain and wet!
Leg 3 1h26:54 faster than last year, but when through a bad patch on the climb up, all light headed and didn't get back into nice running after that... last 2 40+ places with 3km to go!!!

Friday Jul 26, 2013 #

5 AM

running 23:30 [2] 5.0 km (4:42 / km)
shoes: NB Trail 00

Easy loop in the dark from home

Thursday Jul 25, 2013 #

5 PM

running 26:45 [2] 6.0 km (4:28 / km)
shoes: New Balance MT10

Short easy run from home before registration

Wednesday Jul 24, 2013 #

5 PM

running long 56:30 [3] 12.0 km (4:43 / km)
shoes: 5 Finger test pair

EAsy road run, up Eden and over foot bridge, then straight back down Forest.

Tuesday Jul 23, 2013 #

6 PM

running hills 47:26 [4] 11.0 km (4:19 / km)
shoes: 5 Finger test pair

OK only did 3km on the hill, but did 4km tempo back to club via the lights.

Monday Jul 22, 2013 #

6 PM

running 50:45 [3] 10.0 km (5:05 / km)
shoes: 5 Finger test pair

Jacks loop in the forest

Sunday Jul 21, 2013 #

4 PM

running 25:55 [3] 5.5 km (4:43 / km)
shoes: NB Trail sponsor

short afternoon loop from home

Saturday Jul 20, 2013 #

7 AM

running race 34:51 [3] 10.0 km (3:29 / km)
shoes: 5 Finger test pair

New race in Table View. Had a nice run

running warm up/down 21:21 [2] 4.2 km (5:05 / km)
shoes: 5 Finger test pair

warm up warm down

Friday Jul 19, 2013 #

5 AM

running 23:45 [2] 5.0 km (4:45 / km)
shoes: 5 Finger test pair

Morning run in the rain!!! past Constantiaberg, Old Kendal and Main home.

Thursday Jul 18, 2013 #

5 PM

running 48:47 [3] 10.0 km (4:53 / km)
shoes: 5 Finger test pair

Little loop around some of the cycle paths, was looking like rain and was dark, so we kept to the road.

6 PM

running tempo 18:14 [4] 5.0 km (3:39 / km)
shoes: 5 Finger test pair

The get to 67min for the day I ran on the track when we got back from our run, it's turnned into a tempo run...
ended up getting faster and faster as I decided I wanted 5km (15km in total before my time (67min) was up...
3:55 3:48 3:37 3:25 3:26 (0:11) ok I'm a little mad!

Wednesday Jul 17, 2013 #

6 PM

running warm up/down 23:15 [2] 5.0 km (4:39 / km)
shoes: NB Trail 00

Warmuo to the subway

running intervals 12:05 [4] 4.0 km (3:01 / km)
shoes: NB Trail 00

20 x 200m with 45sec rest

still a little sick only a cold, so I took it easy and didn't finish the session!

00:38.2 00:37.9 00:37.5 00:36.9 00:36.4
00:36.8 00:35.7 00:36.1 00:35.5 00:36.4
00:36.0 00:36.6 00:36.3 00:36.1 00:35.9
00:36.0 00:35.5 00:35.6 00:34.9 00:35.3

Tuesday Jul 16, 2013 #

5 PM

running 1:09:45 [3] 15.0 km (4:39 / km)
shoes: 5 Finger test pair

On the road from the club, through the subway over river up Eden and over the foot bridge. Back to club via a loop in BC

Monday Jul 15, 2013 #

5 PM

running hills 51:05 [3] 10.0 km (5:07 / km)
shoes: NB Trail 00

Yes another week of hills, 60 down to 10, and 10 back up to 60 before a long warm down. But unlike last week I have a sore throat, so I just jogged at the back keeping the HR down.

Sunday Jul 14, 2013 #

1 PM

running long 1:50:05 [3] 24.3 km (4:32 / km)
shoes: 5 Finger test pair

Flat loop down the Lakeside and back past Poolsmoor

Saturday Jul 13, 2013 #

8 AM

running race 2:01:01 [5] 25.6 km (4:44 / km) +500m 4:18 / km
shoes: NB 1010

Basteel Day trail race in Franschhoek
ran hard, but get dropped by the race winner, then and a battle for 2nd, thought I had it in the bag, but Christian didn't want to die and took me on a very rocky down hill near the end. My old legs can't dance over the rocky any more!!! 3rd no old mans prizes!

Friday Jul 12, 2013 #

8 AM

running 28:12 [2] 6.1 km (4:37 / km)
shoes: 5 Finger test pair

Run in Franschhoek

Thursday Jul 11, 2013 #

8 AM

running tempo 1:01:38 [3] 12.4 km (4:58 / km)
shoes: 5 Finger test pair

In Franschhoek, out and back, on the way back did do a 3km tempo in 10:55

Wednesday Jul 10, 2013 #

8 AM

running 22:11 [3] 5.2 km (4:16 / km)
shoes: NB Trail 00

Morning loop from home before heading out to Franschhoek

6 PM

running 26:16 [3] 6.1 km (4:18 / km)
shoes: 5 Finger test pair

out and back from wear we were staying in Franschhoek

Tuesday Jul 9, 2013 #

running hills 50:57 [5] 11.0 km (4:38 / km)
shoes: NB Trail 00

Warmup to R/Mem hill, then Hills 60 down to 10 sec and back up 10sec to 60 easy down and hard.

Ran well
long warm down and 4 x 50 on track to stretch legs

Monday Jul 8, 2013 #

5 PM

running 46:09 [2] 10.0 km (4:37 / km)
shoes: 5 Finger test pair

Easy Boshoff then some 50's on the track: (x 6)

9.0 8.4 8.5 8.1 8.2 8.1

Sunday Jul 7, 2013 #

12 PM

running long 1:59:30 [3] 25.2 km (4:45 / km) +440m 4:22 / km
shoes: 5 Finger test pair

From home, loop in B'court and then to Cecilia and S/Cross before Sliverhurst Green Belt and home.

Saturday Jul 6, 2013 #

8 AM

running long 1:59:30 [3] 26.0 km (4:36 / km) +850m 3:57 / km
shoes: New Balance MT10

From Tokia Forest up to the mast, I ended up running hard!!!
27:00 up to tar, 26:07 on the tar 53:07 up with for a training run is quick...

Down 19:21 on the tar sub 4:00, then I wented more distance, so I stayed at level 5 and looped down