Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
cycling	41	25:31:29	347.35	(13.6/h)	559.0	(21.9/h)
running	42	21:59:33	159.13	(8:18)	256.1	(5:09)	1890
Swimming	23	7:12:07	13.67	(31:37)	22.0	(19:39)
Skipping	2	10:00
Total	96	54:53:09	520.15		837.1		1890

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Tuesday Jan 31, 2017 #

6 AM

Swimming 19:25 [2] 1.0 km (19:25 / km)

40 lengths long Street VA

5 PM

cycling 23:21 [2] 7.5 km (19.3 kph)

cycle to the club

6 PM

running 30:20 [2] 6.0 km (5:03 / km)
shoes: Vivo Road

easy loop
down Princess Anne to canal
back for a couple of 50s
9.2 9.3 9.3 9.6 9.2 8.7 9.5

7 PM

cycling 22:11 [2] 7.5 km (20.3 kph)

cycle home

Monday Jan 30, 2017 #

6 AM

Swimming 19:35 [2] 1.0 km (19:35 / km)

40 lengths Long Street VA

5 PM

cycling 23:48 [2] 7.5 km (18.9 kph)

eeasy cycle to the club

6 PM

running 10:38 [2] 2.5 km (4:15 / km)
shoes: NB 10v2

couple of laps on the track

7 PM

cycling 21:33 [2] 7.5 km (20.9 kph)

cycled home

Sunday Jan 29, 2017 #

7 AM

running 14:05 [2] 3.0 km (4:42 / km)
shoes: Vivo Road

feeling legs from yesterday so just an easy loop through the park

9 AM

cycling long 2:04:08 [3] 54.0 km (26.1 kph)

cycled up Nek
over Chappies
up Black Hill
Main back

Saturday Jan 28, 2017 #

7 AM

running long 2:20:09 [3] 10.6 km (13:13 / km) +1000m 8:59 / km
shoes: Vivo Trail 2015

playing tour guide
up Platteklip 43:51
over and down into Echo Valley
all the way to Smuts track
up to Maclears Beacon
face to Platteklip
down

Friday Jan 27, 2017 #

6 AM

Swimming 18:44 [2] 1.0 km (18:44 / km)

40 lengths Long Street VA (started to be able to kick again...)

6 PM

running 14:51 [3] 3.1 km (4:47 / km)
shoes: NB 10v2

ran back from walking the dog at Oak Ave GB

Thursday Jan 26, 2017 #

6 AM

Swimming 19:27 [2] 1.0 km (19:27 / km)

40 lengths long street VA

5 PM

cycling 20:29 [2] 7.5 km (22.0 kph)

cycled to the club

running warm up/down 16:24 [2] 3.1 km (5:17 / km)
shoes: Vivo Trail 2015

short warmup, sports center Rugby road and back

6 PM

running intervals 20:50 [5] 6.0 km (3:28 / km)
shoes: Vivo Trail 2015

15 x 400m with 55sec rest
87.0 83.6 84.0 84.2 83.4
83.2 84.2 83.5 81.5 83.0
82.6 82.9 82.7 82.6 81.3

7 PM

cycling 20:48 [3] 7.5 km (21.6 kph)

cycled home

Wednesday Jan 25, 2017 #

6 AM

Swimming 19:31 [2] 1.0 km (19:31 / km)

40 lengths at Long Street VA

5 PM

cycling 23:27 [2] 7.5 km (19.2 kph)

cycle to club traffic bad because of the cricket

6 PM

running hills 47:49 [3] 8.0 km (5:59 / km) +320m 4:59 / km
shoes: Vivo Trail 2015

little loop around R/Mem

7 PM

cycling 22:41 [2] 7.5 km (19.8 kph)

traffic still bad on the cycle home

Tuesday Jan 24, 2017 #

6 AM

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

40 lengths at long street VA

5 PM

cycling 22:57 [2] 7.5 km (19.6 kph)

cycle to the club

running warm up/down 17:07 [2] 3.5 km (4:53 / km)
shoes: Vivo Road

warm up to boshoff

6 PM

running intervals 22:35 [5] 6.0 km (3:46 / km)
shoes: Vivo Road

6 x 1km 70sec rest
3:48 3:45 3:43
3:44 3:47 3:45

running 19:47 [2] 4.0 km (4:57 / km)
shoes: Vivo Road

warmdown back to the club

7 PM

cycling 21:42 [2] 7.5 km (20.7 kph)

cycled home

Monday Jan 23, 2017 #

6 AM

Swimming 19:47 [2] 1.0 km (19:47 / km)

40 lengths at Long Street VA

5 PM

cycling 22:52 [2] 7.5 km (19.7 kph)

cycle to club

6 PM

running 14:26 [3] 3.2 km (4:31 / km)
shoes: Vivo Trail 2015

couple of laps
hammie / calf not good so just taking it easy

7 PM

cycling 21:40 [3] 7.5 km (20.8 kph)

cycled home

Sunday Jan 22, 2017 #

7 AM

running long 1:27:13 [3] 16.3 km (5:21 / km) +340m 4:51 / km
shoes: Vivo Trail 2015

up green belts loop in K/Bosch Green belt
Cecelia up to top level and lookout
down to boom
back to S/Cross and GB home

Saturday Jan 21, 2017 #

7 AM

cycling long 3:10:55 [3] 70.0 km (22.0 kph)

cycled from Fish hoek to watch Red Hill, then I cycled home over Ou Kaapse Weg 20:42

2 PM

running 51:17 [3] 11.0 km (4:40 / km)
shoes: NB 10v2

from home to Peddlers stables and on to Silverhurst GB's and home

Friday Jan 20, 2017 #

6 AM

Swimming 19:21 [2] 1.0 km (19:21 / km)

40 lengths at Long Street VA

6 PM

running warm up/down 9:17 [2] 2.0 km (4:39 / km)
shoes: MT 10 V2

ran home after walking the dogs

Thursday Jan 19, 2017 #

6 AM

Swimming 19:14 [2] 1.0 km (19:14 / km)

40 lengths at long street VA

1 PM

Swimming 11:38 [2] 0.5 km (23:16 / km)

20 lengths breaststroke at Long Street VA

5 PM

cycling 22:50 [2] 7.5 km (19.7 kph)

cycled to the club

running warm up/down 16:23 [2] 3.1 km (5:17 / km)
shoes: Vivo Trail 2015

warmup around UCT
Sports Center, Rugby Road, MR/Mem back

6 PM

running intervals 21:26 [5] 6.0 km (3:34 / km)
shoes: Vivo Trail 2015

15 x 400m 55sec rest
90.4 87.5 86.1 86.3 85.9
85.7 85.2 85.4 84.5 86.0
85.3 84.2 84.3 85.3 83.6

7 PM

cycling 22:30 [2] 7.5 km (20.0 kph)

cycled home

Wednesday Jan 18, 2017 #

6 AM

Swimming 19:39 [2] 1.0 km (19:39 / km)

40 lengths long street VA

5 PM

cycling 22:35 [2] 7.5 km (19.9 kph)

cycled to the club

6 PM

running hills 37:35 [3] 6.5 km (5:47 / km) +230m 4:55 / km
shoes: Vivo Trail 2015

little trail loop around R/Mem

7 PM

cycling 22:12 [2] 7.5 km (20.3 kph)

cycled home

Tuesday Jan 17, 2017 #

7 AM

running 1:02:15 [2] 11.3 km (5:31 / km)
shoes: MT 10 V2

loop with Dawn
to stables
Sliverhurst and back through the green belt

5 PM

running warm up/down 17:11 [2] 3.5 km (4:55 / km)
shoes: Vivo Road

warmup to boshoff

cycling 23:37 [2] 7.5 km (19.1 kph)

cycled to club

6 PM

running intervals 15:28 [5] 4.0 km (3:52 / km)
shoes: Vivo Road

2 x 2km 7:43 7:45

running warm up/down 21:50 [2] 4.0 km (5:28 / km)
shoes: Vivo Road

easy run back to the club

7 PM

cycling 22:22 [2] 7.5 km (20.1 kph)

cycled home

Monday Jan 16, 2017 #

6 AM

Swimming 20:01 [2] 1.0 km (20:01 / km)

40 lengths long street VA

1 PM

Swimming 19:34 [2] 1.0 km (19:34 / km)

40 lengths Long Street VA

5 PM

cycling 23:31 [2] 7.5 km (19.1 kph)

cycled to club

6 PM

running 25:46 [4] 5.0 km (5:09 / km)
shoes: Vivo Trail 2015

no the track pulling the tyre

7 PM

cycling 20:28 [2] 7.5 km (22.0 kph)

cycled home

Sunday Jan 15, 2017 #

8 AM

running 1:02:31 [2] 9.0 km (6:57 / km)
shoes: Vivo Trail 2015

parked at top gate and ran with DAWN
to Newlands, then into forest and followed the new mnt bike trail back to top gate

Saturday Jan 14, 2017 #

5 AM

running warm up/down 14:39 [2] 3.0 km (4:53 / km)
shoes: Vivo Road

ran up to Alphen

6 AM

running race 1:03:09 [5] 15.0 km (4:13 / km)
shoes: Vivo Road

Hohenort 15km race
happy with my time as a come back run...
most pleased with the last km as I was still running well.

8 AM

running warm up/down 10:05 [2] 2.0 km (5:03 / km)
shoes: Vivo Road

easy run home

10 AM

cycling 1:56:41 [3] 50.0 km (25.7 kph)

C/Nek to Chappies and home over Ou Kaapse Weg

Friday Jan 13, 2017 #

6 AM

Swimming 19:54 [2] 1.0 km (19:54 / km)

40 lengths at Long Street VA

6 PM

running 9:41 [2] 2.0 km (4:51 / km)
shoes: NB 610

ran home from walking the dogs

Thursday Jan 12, 2017 #

6 AM

Swimming 10:00 [2] 0.5 km (20:00 / km)

20 lengths at Long street VA
had stopped fro petrol the my goggles broke so had to use Dawn's old ones, luck I have them in my bag!

5 PM

cycling 20:22 [2] 7.5 km (22.1 kph)

cycle to club

running warm up/down 5:43 [2] 1.0 km (5:43 / km)
shoes: Vivo Road

short warmup to Sport center

6 PM

running intervals 39:27 [5] 10.0 km (3:57 / km)
shoes: Vivo Road

3km joggers path 11:52
3km boshoff 11:50
1km boshoff 3:54
3km joggers path 11:49
rest about 2-3 min except after the 1km.

running warm up/down 5:01 [2] 1.0 km (5:01 / km)
shoes: Vivo Road

warm down back to club

7 PM

running 22:10 [2] 7.5 km (2:57 / km)

cycled home

Wednesday Jan 11, 2017 #

6 AM

Swimming 19:36 [3] 1.0 km (19:36 / km)

40 lengths at Long Street VA

5 PM

cycling 20:52 [3] 7.5 km (21.6 kph)

cycled to the club

6 PM

running 35:18 [3] 7.2 km (4:54 / km)
shoes: Vivo Road

easy to the light and back to the track for 4 x 100m
20.0 18.6 18.3 17.1

7 PM

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

cycled home, but what wind there was, was NW so it really made for a nice ride home, and my fastest time!

Tuesday Jan 10, 2017 #

6 AM

Swimming 19:37 [3] 1.0 km (19:37 / km)

40 lengths at Long Street VA

1 PM

Swimming 19:12 [3] 1.0 km (19:12 / km)

40 lengths at Long Street VA

5 PM

cycling 22:29 [2] 7.5 km (20.0 kph)

Cycled to the club

6 PM

running warm up/down 16:46 [2] 3.1 km (5:25 / km)
shoes: Vivo Trail 2015

short warmup to sports admin rugby Rd, Zoo and back to club

running intervals 17:11 [5] 5.0 km (3:26 / km)
shoes: Vivo Trail 2015

25 x 200 with 25 sec rest
40 - 43

7 PM

cycling 21:21 [2] 7.5 km (21.1 kph)

cycled home

Monday Jan 9, 2017 #

6 AM

Swimming 19:51 [2] 1.0 km (19:51 / km)

40 lengths at Long Street VA

5 PM

cycling 20:35 [2] 7.5 km (21.9 kph)

Cycle to the club

Skipping 5:00 [2]

650 jumps

6 PM

running 24:19 [4] 5.0 km (4:52 / km)
shoes: Vivo Trail 2015

on the track pulling the tire

running intervals 1:28 [3] 0.5 km (2:56 / km)
shoes: Vivo Trail 2015

10 x 50m sprints... not that I can sprint!
7.9 - 9.3

7 PM

cycling 21:59 [3] 7.5 km (20.5 kph)

cycled home very windy

Sunday Jan 8, 2017 #

12 PM

cycling 2:07:39 [3] 50.0 km (23.5 kph)

midday cycle in the heat!
Nek, Chappies, and Ou Kaapse Weg (24.40)

top speed down 75km/h

running 14:01 [3] 3.0 km (4:40 / km)
shoes: Vivo Road

little loop though the park from home

Saturday Jan 7, 2017 #

7 AM

running 1:14:24 [4] 15.0 km (4:58 / km)
shoes: Vivo Trail 2015

up Green Belt
Cecelia up road
loop around to middle path
down before river on single track.
down green belts then up to Doordriftj down
home via Rushmere GB...

5 PM

cycling 1:32:14 [3] 22.5 km (14.6 kph)

cycled up Spilhouse GB top gate.
Rhodes to Upper Canon.
new mnt bike track back to nek.
turned just be for for the loop to S cross.
home

Friday Jan 6, 2017 #

6 AM

Swimming 20:15 [3] 1.0 km (20:15 / km)

40 lengths at Long Street VA

5 PM

running 14:39 [1] 2.0 km (7:20 / km)

ran barefoot at home...
up and down the lawn!
100+ Times!

#killingtime

Thursday Jan 5, 2017 #

6 AM

Swimming 19:41 [3] 1.0 km (19:41 / km)

40 lengths at Long Street VA

5 PM

cycling 18:32 [3] 7.5 km (24.3 kph)

cycle to the club

running warm up/down 16:37 [2] 3.1 km (5:22 / km)
shoes: Vivo Trail 2015

loop around uct as warm up

6 PM

running 17:49 [4] 5.0 km (3:34 / km)

25 x 200 with 25sec rest
42 - 43 left ok running at that pace

maybe I could have gone on and run another km or 2, but better safe that sorry!

7 PM

cycling 20:22 [2] 7.5 km (22.1 kph)

cycle home

Wednesday Jan 4, 2017 #

6 AM

Swimming 18:51 [3] 1.0 km (18:51 / km)

40 lengths at Long Street VA

5 PM

cycling 20:57 [3] 7.5 km (21.5 kph)

cycled to the club

running 14:59 [3] 3.0 km (5:00 / km)
shoes: Vivo Trail 2015

laps pulling my tire

7 PM

cycling 21:57 [4] 7.5 km (20.5 kph)

cycled back to

Tuesday Jan 3, 2017 #

6 AM

Swimming 19:55 [2] 1.0 km (19:55 / km)

40 lengths at Long Street VA

5 PM

cycling 19:47 [2] 7.5 km (22.7 kph)

cycled to the club

running warm up/down 15:48 [2] 3.0 km (5:16 / km)
shoes: Vivo Road

warm up to common 7:40
warm down back 8:08

6 PM

running intervals 29:47 [4] 7.5 km (3:58 / km)
shoes: Vivo Road

3 x 2.5km with long rest 13+ min
9:57 9:58 9:52

very windy

7 PM

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

easy run home into the wind

Monday Jan 2, 2017 #

5 PM

cycling 18:33 [2] 7.5 km (24.3 kph)

cycled to the club

Skipping 5:00 [3]

650 jumps

6 PM

running 24:23 [5] 5.0 km (4:53 / km)
shoes: Vivo Trail 2015

on the track pulling the tire.

running intervals 1:31 [4] 0.5 km (3:02 / km)
shoes: Vivo Trail 2015

10 x 50
between 8.8 -9.5
not fast, but a start

7 PM

cycling 21:52 [3] 7.5 km (20.6 kph)

cycled home!

Sunday Jan 1, 2017 #

7 AM

running 33:25 [2] 6.0 km (5:34 / km)
shoes: MT 10 V2

run up the Green Belt with Dawn
and 1km at the school Dawn's pace 4:55

cycling 2:02:41 [3] 50.0 km (24.5 kph)
ahr:119 max:149

From home up to Nek
down onto HB the up Chappies
back over Ou Kaapse Weg 25:30 that's a minute quicker than last week but still a long way off my fastest

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