Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  running36 27:40:08 191.01(8:41) 307.4(5:24) 7050
  Total36 27:40:08 191.01(8:41) 307.4(5:24) 7050

«»
4:55
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Jul 31, 2015 #

5 AM

running 22:36 [3] 5.0 km (4:31 / km)
shoes: NB Trail 00

morning run to Kendal back on Main

Thursday Jul 30, 2015 #

5 PM

running warm up/down 23:57 [2] 5.2 km (4:36 / km)
shoes: MT 10 V2

warmup to subway
6 PM

running intervals 9:25 [4] 3.0 km (3:08 / km)
shoes: MT 10 V2

10 x 300m 54-59

Wednesday Jul 29, 2015 #

5 PM

running 57:52 [3] 10.6 km (5:28 / km) +500m 4:25 / km
shoes: Vivo WP trail

R/Mem then up the singel track Road and single track up to Block House.
Down MntBike track

Tuesday Jul 28, 2015 #

5 PM

running warm up/down 12:31 [2] 2.5 km (5:00 / km)
shoes: MT 10 V2

warm up and down to car park
6 PM

running intervals 37:21 [5] 10.0 km (3:44 / km)
shoes: MT 10 V2

2 x 5km to Bishopscourt and back
18:42 18:39

Monday Jul 27, 2015 #

5 PM

running warm up/down 33:52 [2] 7.0 km (4:50 / km)
shoes: NB 610

warmup to lights
6 PM

running intervals 2:57 [3] 1.0 km (2:57 / km)
shoes: NB 610

10 x 100m +_18sec

Sunday Jul 26, 2015 #

12 PM

running 23:03 [3] 5.2 km (4:26 / km)
shoes: NB 610

loop from home to stretch the legs

Saturday Jul 25, 2015 #

7 AM

running race 4:55:51 [5] 38.0 km (7:47 / km) +2500m 5:52 / km
shoes: Vivo WP trail

HBTC
leg 1 good +_ 76min
leg 2 ok only lost 5-10min +_ 1h58:51
leg 3 oh dear lost 10-20min +_ 1h39

8th / 1st 40+

Friday Jul 24, 2015 #

5 AM

running 21:38 [3] 5.0 km (4:20 / km)
shoes: NB 610

Morning loop to Kendal back on Main

Beat the rain

Thursday Jul 23, 2015 #

5 PM

running 17:33 [3] 4.0 km (4:23 / km)
shoes: NB Trail 00

Loop around the block in the rain

Wednesday Jul 22, 2015 #

5 PM

running warm up/down 33:25 [3] 7.0 km (4:46 / km)
shoes: NB 610

Short loop through the subway and then 8 x 100m on the track just running them in about 18sec felt comfortable at the pace.

Tuesday Jul 21, 2015 #

5 PM

running warm up/down 10:09 [1] 2.1 km (4:50 / km)
shoes: NB 610

Warm up to common

running 11:23 [3] 3.0 km (3:48 / km)
shoes: NB 610

3km TT
only ran it tempo with
Malconm
6 PM

running 8:10 [2] 1.6 km (5:06 / km)
shoes: NB 610

Warm down back to the club

Monday Jul 20, 2015 #

6 PM

running warm up/down 13:37 [2] 3.0 km (4:32 / km)
shoes: Vivo Road

easy on the track

Sunday Jul 19, 2015 #

8 AM

running tempo 39:52 [4] 10.0 km (3:59 / km)
shoes: 5 Finger test pair

First km easy to get into it, then started to pick it up, but only got going after 2.5km!

Saturday Jul 18, 2015 #

12 PM

running long 2:20:06 [3] 18.0 km (7:47 / km) +1000m 6:05 / km
shoes: Vivo WP trail

From the Nek up single tracks to Maclears
up 25:48
to Nursary 9:35
Skellie 5:43
Maclears 22:29
Platteklip via the face 12:29
Valley of Red gods 28:23

down

Friday Jul 17, 2015 #

5 AM

running 27:20 [3] 6.0 km (4:33 / km)
shoes: Vivo Road

Morning run to Kendal, Main back, loop to Ultra

Thursday Jul 16, 2015 #

5 PM

running 29:43 [2] 6.0 km (4:57 / km)
shoes: Vivo Road

Easy through subway and back to club

Wednesday Jul 15, 2015 #

5 PM

running hills 51:32 [4] 8.7 km (5:55 / km) +500m 4:36 / km
shoes: Vivo trail

from up to R/Mem entrance... then up single track and gravel roads to Block house... 1km hill in 6:07

down Mnt Bike route.

Tuesday Jul 14, 2015 #

5 PM

running warm up/down 34:36 [3] 7.5 km (4:37 / km)
shoes: Vivo Road

warmup to boshoff 16:37

warm down 17:59
6 PM

running intervals 13:46 [5] 4.0 km (3:27 / km)
shoes: Vivo Road

4 x 1km on the road 90sec rest

3:35.0
3:23.7
3:27.8
3:19.8

Monday Jul 13, 2015 #

5 PM

running 34:48 [2] 7.0 km (4:58 / km)
shoes: NB 610

Easy run to the lights

Sunday Jul 12, 2015 #

12 PM

running 1:00:01 [3] 12.7 km (4:44 / km)
shoes: Vivo Road

easy loop around Strawberry Lane

Saturday Jul 11, 2015 #

8 AM

running race 2:01:22 [5] 24.0 km (5:03 / km) +1000m 4:11 / km
shoes: Vivo WP trail

Bastille Day Trail race

Ran OK, but maybe the WP's weren't the best shoe to run in, running through a couple of rivers the shoes got heavy...
I went out hard and after the first km the kids pulled ahead and there was nothing I could do...

Ran a lot of the Race with Dom and then at the end he pulled away on a rocky decent... I finished about 7th (first 40+)

Friday Jul 10, 2015 #

5 AM

running 19:16 [2] 4.0 km (4:49 / km)
shoes: Vivo Road

Easy run round the block

Thursday Jul 9, 2015 #

6 PM

running intervals 16:50 [3] 4.0 km (4:13 / km)
shoes: Vivo WP trail

3km warmup on the track 13:26

3 x 300 58.5 56.6 53.5
100 easy warm down 35.6

Wednesday Jul 8, 2015 #

6 PM

running 34:04 [2] 7.0 km (4:52 / km)
shoes: Vivo Road

short loop to R/bosch

Tuesday Jul 7, 2015 #

6 PM

running warm up/down 8:54 [2] 1.75 km (5:05 / km)
shoes: Vivo Road

warmup to common

running tempo 10:52 [4] 3.0 km (3:37 / km)
shoes: NB 610

3km TT around the common, but I didn't really push!

running warm up/down 11:39 [2] 2.25 km (5:11 / km)
shoes: NB 610

warmdown back to the club

Monday Jul 6, 2015 #

5 PM

running 53:40 [3] 10.2 km (5:16 / km)
shoes: NB 610

Jacks loop with Jacov
still getting dark before we are out...

Sunday Jul 5, 2015 #

7 AM

running 1:04:51 [3] 13.0 km (4:59 / km) +300m 4:28 / km
shoes: Vivo WP trail

run up to the Nek from home accross and down the Greenbelts home.

Saturday Jul 4, 2015 #

8 AM

running long 1:59:47 [3] 17.3 km (6:55 / km) +750m 5:41 / km
shoes: Vivo WP trail

From home up Nursary 18:32
single track across and down Rooikat then home.

Friday Jul 3, 2015 #

5 AM

running 24:27 [2] 5.0 km (4:53 / km)
shoes: NB 610

Morning loop past Lange

Thursday Jul 2, 2015 #

5 PM

running hills 56:20 [5] 12.5 km (4:30 / km) +500m 3:45 / km
shoes: NB 610

10 x hills at R/Mem
2:17.6 1:37.5
2:13.4 1:35.1
2:12.6 1:41.7
2:16.0 1:36.7
2:16.2 1:37.0
2:18.4 1:33.3
2:17.1 1:37.2
2:17.9 1:40.0
2:27.2 1:35.0 got very slow!
2:27.5 1:43.0

Wednesday Jul 1, 2015 #

5 PM

running 51:02 [3] 10.3 km (4:57 / km)
shoes: Vivo Road

Jacks loop still getting dark before we are getting out!

« Earlier | Later »