Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending Dec 31, 2016:

activity	#	time	miles		km		+m
cycling	30	25:13:33	355.74	(14.1/h)	572.5	(22.7/h)
running	25	17:02:11	118.31	(8:38)	190.4	(5:22)	828
Swimming	23	7:49:59	15.22	(30:52)	24.5	(19:11)
Skipping	2	10:00
Total	71	50:15:43	489.27		787.4		828

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Saturday Dec 31, 2016 #

7 AM

running 1:09:27 [2] 12.0 km (5:47 / km)
shoes: Vivo Road

easy run with Dawn
up to peddlers mnt bike trails loop back home

11 AM

Swimming 18:56 [3] 1.0 km (18:56 / km)

40 lengths at Constantia VA

Friday Dec 30, 2016 #

10 AM

running 53:56 [3] 11.0 km (4:54 / km)
shoes: Vivo Trail 2015

up Green Belts across Cecelia to S/Cross down Green Belts home

1 PM

Swimming 39:06 [3] 2.0 km (19:33 / km)

80 lengths at Constantia VA
1km 19:21
2nd 19:44

Thursday Dec 29, 2016 #

6 AM

running 1:00:56 [2] 11.0 km (5:32 / km)
shoes: Vivo Road

Ran with Dawn from Mouille Point out to Sea Point and back.

9 AM

cycling 1:24:48 [3] 32.0 km (22.6 kph)

cycled home from mouille point... left Dawn with her friend. Road Suikerbossie and C Nek

Wednesday Dec 28, 2016 #

6 AM

cycling long 3:25:09 [4] 85.0 km (24.9 kph)

down Main to CP
Kommitjie pass then
Ou Kaapse Weg ended up being slow 26:30

Tuesday Dec 27, 2016 #

6 AM

running hills 50:22 [4] 11.0 km (4:35 / km)
shoes: Vivo Road

with Dawn up Chappies ok I left and ran hardish up waited a couple of times down was good to be running!

Monday Dec 26, 2016 #

10 AM

running 1:01:29 [4] 11.0 km (5:35 / km) +270m 4:59 / km
shoes: Vivo Trail 2015

walked dogs in Newlands ran home on new mnt bike track
top gate and GB home

Swimming 19:49 [3] 1.0 km (19:49 / km)

40 lengths at Constantia va

Sunday Dec 25, 2016 #

6 AM

running 52:08 [3] 9.0 km (5:48 / km)
shoes: Vivo Road

early morning run from Dalebrook with Dawn.

Then a quick swim in the sea and off to Church

Saturday Dec 24, 2016 #

6 AM

cycling 2:03:57 [3] 53.5 km (25.9 kph)

cycled down Main road and up Red Hill

thwn turned and headed back

Friday Dec 23, 2016 #

6 AM

Swimming 18:48 [3] 1.0 km (18:48 / km)

40 lengths at long street VA

Thursday Dec 22, 2016 #

6 AM

Swimming 29:18 [3] 1.5 km (19:32 / km)

60 lenghts at Long Street VA

5 PM

cycling 21:48 [2] 7.5 km (20.6 kph)

cycle to the club

6 PM

running long 54:30 [4] 10.0 km (5:27 / km) +249m 4:51 / km
shoes: Vivo Trail 2015

Jacks loop, yes I'm back in the forest... but still carefull

7 PM

cycling 20:50 [2] 7.5 km (21.6 kph)

cycle home

Wednesday Dec 21, 2016 #

9 AM

cycling long 2:14:26 [3] 53.5 km (23.9 kph)

on the racer (Mark's bike) down Main road to Red hill, up... need better legs next time, time up 12:06 need to break 10:00, then I turned and headed home!

Tuesday Dec 20, 2016 #

6 AM

Swimming 19:19 [2] 1.0 km (19:19 / km)

40 lengths at Long Street VA

5 PM

cycling 19:45 [2] 7.5 km (22.8 kph)

cycle to the club

6 PM

running 49:12 [4] 10.0 km (4:55 / km)
shoes: Vivo Road

Boshoff...

yes a real run out on the road with the boys (no girls this time of year!

7 PM

cycling 22:00 [2] 7.5 km (20.5 kph)

cycle home

Monday Dec 19, 2016 #

6 AM

Swimming 19:57 [3] 1.0 km (19:57 / km)

40 lengths Long Street VA

5 PM

cycling 21:34 [2] 7.5 km (20.9 kph)

cycled to club

running 25:11 [4] 5.0 km (5:02 / km)
shoes: Vivo Trail 2015

5 km on the track pulling the tire

6 PM

running tempo 8:13 [4] 2.0 km (4:07 / km)
shoes: Vivo Trail 2015

now I packed the tire away and headed out for a couple of km... legs felt funny as i took off and by the end they were just tired, but I'm sort of hsppy with the pace

7 PM

cycling 27:00 [2] 7.5 km (16.7 kph)

cycled home, but Jacov was running home, so I rode with him for the first 4km.

Sunday Dec 18, 2016 #

7 AM

running long 1:01:12 [3] 11.0 km (5:34 / km)
shoes: Vivo Trail 2015

long run... all of 11km!
up through the GBs single track from Cecelia to Southern Cross
GB's back

Saturday Dec 17, 2016 #

6 AM

cycling 1:34:52 [2] 23.5 km (14.9 kph)

cycled with Dawn around the burbs

8 AM

cycling 1:54:27 [4] 50.0 km (26.2 kph)

On the racer for the first time...
Chappies and Main back home

Friday Dec 16, 2016 #

7 AM

running 59:06 [2] 10.0 km (5:55 / km)
shoes: Vivo Road

ran with Dawn from Dalebrook to Fishhoek

Thursday Dec 15, 2016 #

6 AM

Swimming 18:57 [3] 1.0 km (18:57 / km)

40 lengths long Street VA

1 PM

Swimming 18:43 [3] 1.0 km (18:43 / km)

40 lengths long street VA

5 PM

cycling 19:03 [3] 7.5 km (23.6 kph)

cycle to club

6 PM

running tempo 20:19 [3] 5.0 km (4:04 / km)
shoes: Vivo Road

on the track
slowly getting a little quicker

7 PM

cycling 21:35 [3] 7.5 km (20.8 kph)

cycle home

Wednesday Dec 14, 2016 #

6 AM

Swimming 19:30 [2] 1.0 km (19:30 / km)

40 lengths Long Street VA

5 PM

cycling 20:37 [3] 7.5 km (21.8 kph)

cycled to club

Skipping 5:00 [3]

650 jumps

running 18:44 [4] 4.0 km (4:41 / km)
shoes: Vivo Trail 2015

laps of the track pulling the tire, hard work!

6 PM

running tempo 8:10 [4] 2.0 km (4:05 / km)
shoes: Vivo Trail 2015

2km tempo on the track, first km 3:59, wasn't easy after my tire run!

7 PM

cycling 20:41 [3] 7.5 km (21.8 kph)

cycled home into the wind again!

Tuesday Dec 13, 2016 #

6 AM

Swimming 18:59 [2] 1.0 km (18:59 / km)

40 lengths at Long Street VA

5 PM

cycling 22:36 [3] 7.5 km (19.9 kph)

cycle to club... traffic was bad in Clarement and it wasn't easy weaving through without getting killed!

6 PM

running intervals 38:55 [4] 8.0 km (4:52 / km)
shoes: Vivo Road

easy warmup to Lady Ann and then:
4 x 300m with long rest
66, 65, 67, 68
and an easy run back to the club.

7 PM

cycling 23:13 [3] 7.5 km (19.4 kph)

cycled home

Monday Dec 12, 2016 #

6 AM

Swimming 19:03 [2] 1.0 km (19:03 / km)

40 lengths at Long Street VA

5 PM

Skipping 5:00 [3]

640 jumps

cycling 20:44 [3] 7.5 km (21.7 kph)

cycle to the club

running 24:59 [3] 5.0 km (5:00 / km)
shoes: Vivo Trail 2015

5 km around the track pulling the tire

6 PM

cycling 20:55 [3] 7.5 km (21.5 kph)

cycled home windy

Sunday Dec 11, 2016 #

7 AM

cycling long 1:55:46 [4] 50.0 km (25.9 kph)

from home, Chappies and back on the main road

Saturday Dec 10, 2016 #

3 PM

running 1:06:52 [2] 7.5 km (8:55 / km) +309m 7:24 / km
shoes: Vivo Trail 2015

ran from the green Belt with Jana, she had 75km of the 100km under her shoes, so it was easy and a good way to get back on the trails for the first time.

Friday Dec 9, 2016 #

6 AM

Swimming 19:34 [3] 1.0 km (19:34 / km)

40 lengths at Long Street VA

Thursday Dec 8, 2016 #

6 AM

Swimming 19:07 [3] 1.0 km (19:07 / km)

40 lengths in Long Street VA

1 PM

Swimming 18:49 [3] 1.0 km (18:49 / km)

40 lengths at Long Street VA

5 PM

cycling 21:04 [3] 7.5 km (21.4 kph)

cycle to the club

running 20:27 [4] 4.0 km (5:07 / km)
shoes: Vivo Trail 2015

on the track pulling the tire

6 PM

running 7:58 [3] 1.5 km (5:19 / km)
shoes: Vivo Trail 2015

on tire, but with a new athlete to show her a couple of the hills we do...

cycling 18:11 [3] 7.5 km (24.7 kph)

cycled home

C • Are you changing focus to t... 2

Wednesday Dec 7, 2016 #

6 AM

Swimming 18:54 [3] 1.0 km (18:54 / km)

40 lengths at Long Street VA

6 PM

running race 50:34 [4] 10.0 km (5:03 / km)
shoes: Vivo Road

Want to say took it easy...
But I ran with Dawn and it was like running the second half of a sub 80 21.1km...

Tuesday Dec 6, 2016 #

6 AM

Swimming 19:16 [3] 1.0 km (19:16 / km)

40 lengths at Long Street VA

1 PM

Swimming 18:49 [3] 1.0 km (18:49 / km)

40 lengths at Long Street VA

5 PM

cycling 21:12 [3] 7.5 km (21.2 kph)

cycled to the club

6 PM

running 24:34 [4] 5.0 km (4:55 / km)

pulled the tire round the track

7 PM

cycling 20:21 [3] 7.5 km (22.1 kph)

cycled home

Monday Dec 5, 2016 #

6 AM

Swimming 19:25 [3] 1.0 km (19:25 / km)

40 lengths at long street VA

1 PM

Swimming 18:26 [3] 1.0 km (18:26 / km)

40 lengths at Long Street VA

5 PM

cycling 21:16 [3] 7.5 km (21.2 kph)

cycled to the club

running 27:32 [3] 5.4 km (5:06 / km)
shoes: Vivo Road

warm up to the subway via the sports centre

6 PM

cycling 21:06 [3] 7.5 km (21.3 kph)

cycle home

Sunday Dec 4, 2016 #

8 AM

running 1:02:34 [3] 11.0 km (5:41 / km)
shoes: Vivo Road

birthday run with Dawn first run of an hour

10 AM

cycling 1:15:59 [3] 30.0 km (23.7 kph)

after my run I headed out on the bike just around the suburbs

Saturday Dec 3, 2016 #

7 AM

cycling 1:26:48 [3] 30.0 km (20.7 kph)

started my ride with Dawn, then she headed home and I went on around the Burbs

12 PM

cycling 51:50 [3] 15.0 km (17.4 kph)

up to top gate and then took the single tracks back, still scary

Friday Dec 2, 2016 #

6 AM

Swimming 19:19 [2] 1.0 km (19:19 / km)

40 lengths long street VA

Thursday Dec 1, 2016 #

6 AM

Swimming 18:56 [2] 1.0 km (18:56 / km)

40 lengths long street VA

1 PM

Swimming 18:59 [3] 1.0 km (18:59 / km)

40 lengths long street VA

5 PM

running 44:51 [3] 9.0 km (4:59 / km)
shoes: Vivo Road

warmup through the subway
hills at Glendarrach, ok I was onlt jogging 150m of the hill and was stopping before the hill kicked up... really just watching the guys and looking for a little distance with a little rest inbetween

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