Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending Oct 31, 2015:

activity

time

miles

running

27:55:45

214.19

(7:49)

344.7

(4:52)

5400

cycling

2:10:59

31.07

(14.2/h)

50.0

(22.9/h)

500

Total

30:06:44

245.26

(7:22)

394.7

(4:35)

5900

averages - rhr:39

2:31

0:00

» now

Saturday Oct 31, 2015 #

6 AM

cycling long 2:10:59 [4] 50.0 km (22.9 kph) +500m

Cycled up to Nek down to Chappies over Chappies and main rd home

10 AM

running 20:09 [2] 4.3 km (4:41 / km)
shoes: Vivo Road

easy loop on the road

Friday Oct 30, 2015 #

5 AM

running 24:29 [2] 5.0 km (4:54 / km)
shoes: NB 610

Short loop in the green belt

Thursday Oct 29, 2015 #

5 PM

running tempo 43:27 [4] 10.0 km (4:21 / km)
shoes: MT 10 V2

Boshoff, picked up the pace over the 2nd half

Wednesday Oct 28, 2015 #

6 PM

running race 20:23 [4] 5.1 km (4:00 / km)
shoes: Vivo Road

Old Mutual 10km race...

Tuesday Oct 27, 2015 #

5 PM

running 52:14 [3] 10.5 km (4:58 / km) +230m 4:29 / km
shoes: NB 610

Jacks loop in the forest, back on Rugby Road

Monday Oct 26, 2015 #

5 PM

running warm up/down 23:50 [2] 5.0 km (4:46 / km)
shoes: MT 10 V2

warm up to subway

running intervals 24:07 [5] 6.6 km (3:39 / km)
shoes: MT 10 V2

15 x 200 fast slow

0:39.1 0:56.4
0:38.0 0:57.3
0:37.6 0:57.8
0:37.7 0:56.4
0:38.3 1:00.0
0:37.3 0:58.4
0:38.4 0:58.4
0:38.1 0:57.5
0:38.6 0:58.9
0:38.4 0:58.0
0:38.5 0:58.5
0:38.6 1:00.2
0:38.1 0:58.5
0:38.5 0:59.2
0:38.6 0:58.6

6 PM

running warm up/down 1:47 [1] 0.4 km (4:27 / km)
shoes: MT 10 V2

1 lap warm down

Sunday Oct 25, 2015 #

6 AM

running warm up/down 11:04 [2] 2.0 km (5:32 / km)
shoes: Vivo Road

warm up, mostly with Dawn

7 AM

running race 37:30 [4] 10.0 km (3:45 / km) +70m 3:37 / km
shoes: Vivo Road

Race
3:46 3:42 3:42 4:00 4:05 (those 2km were the climb
3:35 3:32 3:41 3:47 3:32

30th and 5th 40+

running warm up/down 7:35 [2] 1.5 km (5:03 / km)
shoes: Vivo Road

ran back to fetch Dawn

Saturday Oct 24, 2015 #

7 AM

running race 1:18:19 [5] 16.2 km (4:50 / km) +480m 4:13 / km
shoes: Vivo Trail 2015

The cape Leopard Trust trail race
Should have been 20, but while I followed all the markings it looked like they didn't send us on a loop.
wasn't a strong field so I was able to pick up a win!

Friday Oct 23, 2015 #

5 AM

running 26:18 [2] 5.1 km (5:09 / km)
shoes: MT 10 V2

Morning run in the green belt looking for avo's, but the wind in the night wasn't really blowing in the GB

Thursday Oct 22, 2015 #

5 PM

running warm up/down 24:21 [2] 5.0 km (4:52 / km)
shoes: MT 10 V2

warmup to subway

6 PM

running intervals 23:53 [5] 6.6 km (3:37 / km)
shoes: MT 10 V2

15 x 200 fast slow (slows about 240m long)
0:39.3 0:56.3
0:38.6 0:58.1
0:38.4 0:55.0
0:37.4 0:57.0
0:37.7 0:56.6
0:37.5 0:58.1
0:37.8 0:57.7
0:37.7 0:57.3
0:37.7 0:59.4
0:37.9 0:59.1
0:38.2 0:58.8
0:37.5 0:58.9
0:37.7 0:58.7
0:37.8 0:57.0
0:37.4 0:57.3

Wednesday Oct 21, 2015 #

5 PM

running 1:01:33 [3] 13.7 km (4:30 / km) +200m 4:11 / km
shoes: MT 10 V2

from the club through subway then down the Eden
up Eden and over foot bridge, back past Rodney's house.
km 11-13 ran at tempo 3:45/km

Tuesday Oct 20, 2015 #

5 PM

running warm up/down 17:08 [2] 3.5 km (4:54 / km)
shoes: Vivo Road

warm up to boshoff

running intervals 20:09 [5] 6.0 km (3:22 / km)
shoes: Vivo Road

60sec rest between reps 2min between sets
1500m 5:18.3 500m 1:37.7
1000m 3:21.1 1000m 3:16.0
500m 1:31.4 1500m 5:04.6

was scared to push the 1st one, but the body was working to I picked it up

6 PM

running warm up/down 18:41 [2] 4.0 km (4:40 / km)
shoes: Vivo Road

back to the club

Monday Oct 19, 2015 #

5 PM

running 52:12 [3] 10.5 km (4:58 / km) +220m 4:30 / km
shoes: MT 10 V2

Jacks loop finishing by running past the rugby fields, last 2km at a tempo pace.

Sunday Oct 18, 2015 #

6 AM

running long 2:11:59 [2] 17.8 km (7:25 / km) +860m 5:58 / km
shoes: Vivo Trail 2015

up from Nek with Katya on road,
Over Dam walk to Valley of Red gods,
Echo Valley
Smuts to Aqueduct
Road to decent
Single track, walked last bit as Katya did her ankle in!

Saturday Oct 17, 2015 #

9 AM

running tempo 1:22:43 [4] 21.1 km (3:55 / km)
shoes: Inov-8

Loop through Bergvliet to Pennylane back past Peddlers and lady's Mile garage.

Friday Oct 16, 2015 #

5 AM

running 26:14 [2] 5.5 km (4:46 / km)
shoes: Vivo Road

up to Kendal back on old Kendal

Thursday Oct 15, 2015 #

5 PM

running warm up/down 23:56 [2] 5.0 km (4:47 / km)
shoes: MT 10 V2

warmup to subway

running intervals 24:12 [5] 6.6 km (3:40 / km)
ahr:158 max:166 rhr:39 shoes: MT 10 V2

15 x fast slow 200's (ok the slows are 240m)

0:38.9 0:56.5
0:38.2 0:58.3
0:37.8 0:57.2
0:37.4 0:57.0
0:36.1 0:59.2
0:37.3 0:59.7
0:37.8 1:00.7
0:36.7 1:01.1
0:37.5 1:00.0
0:37.6 0:59.6
0:37.9 0:59.7
0:37.5 0:58.9
0:37.6 0:59.0
0:38.3 0:58.8
0:38.5 1:01.1

Wednesday Oct 14, 2015 #

5 PM

running 52:41 [3] 11.0 km (4:47 / km) +100m 4:35 / km
shoes: Vivo Road

EAsy loop to Riverside up over light Bowwood and back down the river.

Tuesday Oct 13, 2015 #

5 PM

running warm up/down 23:47 [2] 5.0 km (4:45 / km)
shoes: Vivo WP trail

Warmup to subway

running intervals 20:16 [5] 6.0 km (3:23 / km)
shoes: Vivo WP trail

Track
1600m 5:35 60sec rest
400m 77 2min rest

1200m 4:07 60sec rest
800m 2:41 60sec rest (should have been 2 min rest)

800m 2:40 2min rest (took the longer rest now instead of the 60 sec rest)
800m 2:40 60 secc rest
400m 75

6 PM

running warm up/down 4:35 [2] 1.0 km (4:35 / km)
shoes: Vivo WP trail

warm down on the track

Monday Oct 12, 2015 #

5 PM

running hills 58:00 [4] 11.1 km (5:14 / km) +450m 4:21 / km
shoes: MT 10 V2

Up single track from enterance to R/Mem
Up 1km hill 6:16
up to blockhouse
Down Mnt Bike ramp and heart break hill.

Sunday Oct 11, 2015 #

7 AM

running 56:36 [3] 12.0 km (4:43 / km)
shoes: Vivo Road

Loop around Constantia

Saturday Oct 10, 2015 #

7 AM

running race 2:05:17 [5] 24.1 km (5:12 / km) +1100m 4:14 / km
shoes: Vivo Trail 2015

La Carpa Goat Run

Ran from 'The Spice Route' up and around Paarl rock

nice to pull of a win...

Friday Oct 9, 2015 #

5 AM

running 17:55 [2] 4.0 km (4:29 / km)
shoes: MT 10 V2

easy morning loop around the block, C/Main Doordrift

Thursday Oct 8, 2015 #

5 PM

running warm up/down 19:01 [2] 3.8 km (5:00 / km)
shoes: Vivo Road

warmup to subway

running hills 9:11 [4] 2.0 km (4:36 / km) +100m 3:40 / km
shoes: Vivo Road

3 x 90sec hill (60 easy then as it got flatter I picked it up)

6 PM

running warm up/down 9:41 [2] 2.1 km (4:37 / km)
shoes: Vivo Road

back to club around UCT

running intervals 3:20 [4] 1.0 km (3:20 / km)
shoes: Vivo Road

5 x 200m tempo

0:40.5 0:41.4 0:39.4 0:40.0 0:39.4

Wednesday Oct 7, 2015 #

5 PM

running 48:39 [3] 10.2 km (4:46 / km) +240m 4:16 / km
shoes: MT 10 V2

Jacks look forest
didn't waste time had to get back so I could watch the 2nd half of the Rugby

Tuesday Oct 6, 2015 #

5 PM

running warm up/down 23:42 [2] 5.0 km (4:44 / km)
ahr:129 max:144 shoes: MT 10 V2

warmup to the subway

running intervals 14:06 [4] 4.0 km (3:32 / km)
ahr:153 max:166 rhr:39 shoes: MT 10 V2

4 x 1000m 90 sec rest
did control them

3:32.4 3:32.2 3:31.9 3:30.0

6 PM

running warm up/down 4:15 [2] 1.0 km (4:15 / km)
ahr:130 max:145 shoes: MT 10 V2

warm down on the track

Monday Oct 5, 2015 #

5 PM

running 47:24 [2] 10.0 km (4:44 / km)
shoes: MT 10 V2

easy Boshoff loop, did pick the pace twice, but just for a couple of 100 m

Sunday Oct 4, 2015 #

7 AM

running tempo 43:07 [4] 10.0 km (4:19 / km)
shoes: NB 610

easy out up to Lady's Mile Garage and on to Parish, 5km 23:55
on the Venis, Bromisvlie and km loop at home, 5km 19:13

Saturday Oct 3, 2015 #

6 AM

running long 2:25:51 [4] 18.4 km (7:56 / km) +1100m 6:06 / km
shoes: Vivo Trail 2015

ran from the Nek up the Macleas and onto Platteklip, then back!
it was cold and wet was supporting/watching UTCT

Friday Oct 2, 2015 #

running tempo 21:06 [3] 5.0 km (4:13 / km)
shoes: Inov-8

Morning run to Kendal and back on Main, did try and run a couple of km at marathon pace...

Thursday Oct 1, 2015 #

5 PM

running warm up/down 18:14 [2] 3.8 km (4:48 / km)
shoes: Inov-8

warm up sub way and the R/Mem hill, half way up

6 PM

running hills 21:20 [5] 5.0 km (4:16 / km) +250m 3:25 / km
shoes: Inov-8

7 x 90sec hill (1 x 10sec hill to get to 5km)

running warm up/down 9:28 [2] 2.2 km (4:18 / km)
shoes: Inov-8

back to the club, did pick the pace up for 500m on the way back

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