Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending May 31, 2016:

activity

time

miles

running

27:48:44

190.57

(8:45)

306.7

(5:26)

5765

cycling

28:15

6.77

(14.4/h)

10.9

(23.2/h)

150

Total

28:16:59

197.35

(8:36)

317.6

(5:21)

5915

averages - rhr:45

5:04

0:00

» now

Tuesday May 31, 2016 #

5 PM

running hills 54:35 [5] 11.0 km (4:58 / km) +400m 4:12 / km
ahr:144 max:173 shoes: Inov-8

warmup took us through UCT and up to R/Mem

10min of stairs, 15 laps

then 3 hills

1km 4:40 90m climb
500m 2:20 55m climb
250m 55s 23m climb

then back to the club

Monday May 30, 2016 #

5 PM

running 39:23 [2] 8.0 km (4:55 / km)
shoes: Inov-8

Easy loop down the path past the folks and down to the river.

Then a couple of drills on the track.

Sunday May 29, 2016 #

9 AM

running 50:43 [3] 11.5 km (4:25 / km)
shoes: Inov-8

From home, was looking for one hill to run up, but at the end of the Green Belt I bumped into Justin, so headed back with him, to Lady's Mile and then home

Saturday May 28, 2016 #

3 PM

running hills 54:56 [4] 12.0 km (4:35 / km) +200m 4:14 / km
shoes: Inov-8

Price drive 8:11 thought it was slow... but it turns out to be a good time!

Had planned to run it twice, but didn't have time!

Friday May 27, 2016 #

5 AM

running hills 26:36 [4] 6.0 km (4:26 / km) +150m 3:56 / km
shoes: Inov-8

morning hills
6 x 400m with 25m climb

Up down
1:59.2 1:47.8
1:55.9 1:43.3
1:53.7 1:45.0
1:52.1 1:42.6
1:51.3 1:40.5
1:50.2 1:44.8

Thursday May 26, 2016 #

5 PM

running warm up/down 24:09 [2] 5.0 km (4:50 / km)
shoes: Inov-8

warm up to subway

6 PM

running intervals 18:39 [5] 5.0 km (3:44 / km)
shoes: Inov-8

12 x 200 fast slow

fast slow (240m)
0:42.1 1:02.5
0:38.7 0:59.7
0:37.8 0:58.5
0:38.2 0:59.1
0:38.7 0:59.8
0:37.9 0:59.2
0:38.1 0:59.4
0:37.8 0:59.0
0:37.8 1:00.3
0:38.0 0:59.8
0:38.8 0:58.1
0:39.6

Wednesday May 25, 2016 #

6 PM

running 50:48 [3] 10.7 km (4:45 / km)
shoes: Inov-8

a short widweek long run from the club
Up the river loop to Bowwood, Claremont and back down the river.

Tuesday May 24, 2016 #

5 PM

running warm up/down 23:58 [2] 5.0 km (4:48 / km)
shoes: Inov-8

warmup to subway

running intervals 13:59 [4] 4.0 km (3:30 / km)
shoes: Inov-8

4 x 1km on the track rest 1:50-2:00

3:30 3:29 3:29 3:30

watching my legs after the weekend, almost stopped at 3!

6 PM

running warm up/down 7:50 [3] 2.0 km (3:55 / km)
shoes: Inov-8

warmdown was 2 x 1km with one of the ladies...

Monday May 23, 2016 #

5 PM

running 30:22 [2] 6.0 km (5:04 / km)
shoes: Inov-8

EAsy loop in the rain through the subway and back
also did a couple of rhythem and drills on the track.

Sunday May 22, 2016 #

7 AM

running race 4:36:23 [5] 32.2 km (8:35 / km) +1700m 6:47 / km
shoes: NB 610

The Beast (mini)

loop Newlands, up to contour path.
to Nursary, up 19:00
in the lead, caught on next sectionto road and left in 2nd
to Dams and over to Echo Valley
legs went flat
slow to Maclears and slow back to Platteklip
slow down, lost 2nd. slow to Devils, lost 3rd
loop around to Mowbrew Ridge
very slow down to BlockHouse
and to the old Zoo.
finished 6th

3 PM

cycling 28:15 [4] 10.9 km (23.2 kph) +150m

cycled home after the Beast

Saturday May 21, 2016 #

11 AM

running 14:25 [2] 3.0 km (4:48 / km)
shoes: montrail Streak grey

easy loop thorough the park

Friday May 20, 2016 #

5 AM

running 13:49 [3] 3.2 km (4:19 / km)
shoes: NB 910

easy morning loop with 5 x 200m strides (40's)

Thursday May 19, 2016 #

5 PM

running hills 43:33 [4] 9.0 km (4:50 / km) +25m 4:46 / km
shoes: NB 910

4km warm up to Boshoff 20:21

1 x 500m hill 1:52, down in 1:31

4km warm down back 19:37

Wednesday May 18, 2016 #

6 PM

running warm up/down 25:30 [2] 5.1 km (5:00 / km)
shoes: Vivo WP trail

Easy to subway and back, along rugby road

Tuesday May 17, 2016 #

5 PM

running warm up/down 23:25 [2] 5.0 km (4:41 / km)
shoes: MT 10 V2

easy to sub and back, didn't do the session

lazy!
have a head cold!
and racing on the weekend!

Monday May 16, 2016 #

5 PM

running warm up/down 14:12 [2] 3.0 km (4:44 / km)
shoes: Montrail Rock Ridge

easy loop through the park

Sunday May 15, 2016 #

4 PM

running 14:33 [2] 3.0 km (4:51 / km)
shoes: Vivo Road

easy loop through the park

Saturday May 14, 2016 #

7 AM

running long 3:49:35 [4] 22.1 km (10:23 / km) +1700m 7:30 / km
shoes: Vivo Trail 2015

Looking out my office window it looked easy...

just pop up to the contour path from the club and head to Newlands Ravine
up 19:46, over the saddle and follow the contour path to India Venster up 38:59, the straight down Platteklip and back the way I came...

Friday May 13, 2016 #

5 AM

running 21:32 [2] 4.5 km (4:47 / km)
shoes: Vivo Road

Easy morning run via Langes house

Thursday May 12, 2016 #

5 PM

running warm up/down 19:48 [2] 4.0 km (4:57 / km)
shoes: Altra Paradgm

Warm up to Boshoff

6 PM

running hills 16:57 [5] 5.0 km (3:23 / km) +100m 3:05 / km
max:169 shoes: Altra Paradgm

Hills on Boshoff (last 500m with about 20m climb)

ups 01:52.3 01:49.4 01:49.8 01:51.1 01:52.0

then 15 sec rest after each be before racing down:

01:33.1 01:32.8 01:32.5 01:31.1 01:33.1

Then 90 sec before the next rep.

running warm up/down 18:38 [3] 4.0 km (4:40 / km)
shoes: Altra Paradgm

back to the club

Wednesday May 11, 2016 #

5 PM

running tempo 1:00:44 [3] 12.2 km (4:59 / km) +240m 4:32 / km
shoes: NB 910

easy through the forest Jack to K'Bosch
Tempo (4:12/km) back to the club
easy last km up the hill!

Tuesday May 10, 2016 #

5 PM

running warm up/down 24:00 [2] 5.0 km (4:48 / km)
shoes: Altra Paradgm

warm up to subway

running intervals 17:17 [5] 5.0 km (3:27 / km)
shoes: Altra Paradgm

5 x 1000 on the track

3:31 3:29 3:25 3:25 3:25

C • Coach! 3

6 PM

running warm up/down 3:49 [3] 1.0 km (3:49 / km)
shoes: Altra Paradgm

warm down

Monday May 9, 2016 #

5 PM

running 40:42 [2] 8.2 km (4:58 / km)
ahr:126 max:138 rhr:45 shoes: Altra Paradgm

recovery run
Through subway onto Van Reenen down to river and back

Sunday May 8, 2016 #

7 AM

running race 1:54:44 [5] 24.5 km (4:41 / km) +860m 3:59 / km
shoes: NB 610

VWS

a hard morning out, Colin was alway on my shoulder and I had to keep pushing...

Saturday May 7, 2016 #

10 AM

running 22:33 [2] 4.1 km (5:30 / km)
shoes: Vivo Trail 2015

Little run around in Newlands forest before entering VWS

Friday May 6, 2016 #

5 AM

running hills 24:57 [4] 6.0 km (4:10 / km) +150m 3:42 / km
shoes: Altra Paradgm

Hills
1:54 1:47 1:48 1:49 1:45 1;45

downs in about 1:30

fast home (600m pace 3;15)

Thursday May 5, 2016 #

5 PM

running warm up/down 8:40 [2] 1.6 km (5:25 / km)
shoes: Altra Paradgm

warmup to Common, (didn't start my watch!)

6 PM

running race 18:10 [5] 5.0 km (3:38 / km)
shoes: Altra Paradgm

just us UCT guys one girl!

very windy...

3:32 3:39 3:40 3:33 3;35

running warm up/down 8:50 [2] 1.6 km (5:31 / km)
shoes: Altra Paradgm

warm down back to the club

Wednesday May 4, 2016 #

5 PM

running 40:37 [2] 8.2 km (4:57 / km)
shoes: Altra Paradgm

Easy run throught subway
right on path to Van Reenen
down to river back

Tuesday May 3, 2016 #

5 PM

running tempo 56:58 [4] 12.0 km (4:45 / km) +120m 4:31 / km
shoes: Altra Paradgm

easy through the forest (via Jacks) to K'bosch
tempo sub 4's back

Monday May 2, 2016 #

6 AM

running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: Altra Paradgm

warm up

7 AM

running race 38:00 [5] 10.0 km (3:48 / km) +120m 3:35 / km
shoes: Altra Paradgm

UCT memorial race

18:37 19:22
4:00 3:44 3:36 3:39 3:28
3:54 4:02 3:36 3:43 3:53

Sunday May 1, 2016 #

4 PM

running 53:55 [3] 12.0 km (4:30 / km)
shoes: Altra Paradgm

Ran from Home my Strawberry lane loop

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