Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 31 days ending Jul 31, 2017:

activity

time

miles

running

36:31:09

265.08

(8:16)

426.6

(5:08)

6810

cycling

2:00:11

37.28

(18.6/h)

60.0

(30.0/h)

Swimming

29:38

0.93

(31:48)

1.5

(19:45)

Total

39:00:58

303.29

(7:43)

488.1

(4:48)

6810

3:34

0:00

» now

Monday Jul 31, 2017 #

5 PM

running 59:42 [2] 12.0 km (4:59 / km)
shoes: Inov-8

down to Rondebosch, loop around common and to school

Sunday Jul 30, 2017 #

2 PM

running long 1:53:18 [3] 16.5 km (6:52 / km) +730m 5:37 / km
shoes: Salming trail

from home up GB
to Cecelia
to Nursery
up 17:18
down and home

Saturday Jul 29, 2017 #

8 AM

running tempo 1:58:50 [4] 30.0 km (3:58 / km)
shoes: Vivo EVA

Ran from the Lighthouse, a loop around the stadium
then out to The Twelve Apostles and back

Friday Jul 28, 2017 #

5 AM

running hills 19:16 [3] 4.0 km (4:49 / km) +90m 4:20 / km
shoes: Vivo EVA

4 little hills
need a little more climbing

Thursday Jul 27, 2017 #

5 PM

running warm up/down 23:59 [2] 5.0 km (4:48 / km)
shoes: Vivo EVA

warmup to the subway

6 PM

running intervals 16:37 [4] 5.0 km (3:19 / km)
shoes: Vivo EVA

25 x 200 with 30 sec rest
very steady 39-40 sec

running warm up/down 9:50 [2] 2.0 km (4:55 / km)
shoes: Vivo EVA

warm down on the track

Wednesday Jul 26, 2017 #

5 PM

running hills 1:12:13 [4] 13.0 km (5:33 / km) +560m 4:34 / km
shoes: Salming trail

To Zoo, up single track to 1km hill
up 6:29 down 4:46
up 6:25
then up single track to Block house (all the way)
then down on the gravel road (faster than easy)
to R/men and down into UCT

Tuesday Jul 25, 2017 #

5 PM

running warm up/down 17:09 [2] 3.5 km (4:54 / km)
shoes: Vivo EVA

warm up to Boshoff

6 PM

running intervals 21:08 [5] 6.0 km (3:31 / km)
shoes: Vivo EVA

6 x 1000m on Boshoff rest ? about 90 sec
3:35 3:32
3:34 3:26
3:31 3:27

maybe I should have tried the next 2, but... not feeling it so better to rest...

running warm up/down 17:58 [2] 4.0 km (4:30 / km)
shoes: Vivo EVA

back to the club
ended up being a little like a tempo run...

Monday Jul 24, 2017 #

5 PM

running 59:15 [2] 12.0 km (4:56 / km)
shoes: Vivo EVA

Down to Common
loop through Rondebosch

Sunday Jul 23, 2017 #

9 AM

running hills 1:44:59 [5] 21.5 km (4:53 / km) +660m 4:14 / km
shoes: Vivo EVA

warm up to Price Drive
4 x up
9:00 8:38 8:37 8:14

6 PM

running 2:31 [1] 0.5 km (5:02 / km)
shoes: Vivo EVA

sometimes you need a little more

Saturday Jul 22, 2017 #

9 AM

running long 3:10:48 [3] 22.2 km (8:36 / km) +1330m 6:37 / km
shoes: Salming trail

from the Nek up Vlakenberg
right turn down in to Hout Bay
Valley Road and up to mountain contour
along to Llandadno corner
up, took a wrong turn at the end and went up the wrong gully!
back table
old railway track
Dam wall
single track down

Friday Jul 21, 2017 #

6 AM

running 14:39 [2] 3.0 km (4:53 / km)
shoes: Vivo EVA

easy loop around the park, had planned more, but couldn't find my watch! so ran with my phone!
watch was at the club!

Thursday Jul 20, 2017 #

5 PM

running warm up/down 23:40 [3] 5.0 km (4:44 / km)
shoes: Vivo EVA

warm up to the subway

running 24:29 [5] 7.0 km (3:30 / km)
shoes: Vivo EVA

14 x 500m with 30 sec rest
1:46 1:44 1:44 1:45 1:43 1:45 1:45
1:46 1:44 1:45 1:45 1:44 1:44 1:45

6 PM

running warm up/down 4:21 [2] 1.0 km (4:21 / km)
shoes: Vivo EVA

warm down on the track

Wednesday Jul 19, 2017 #

5 PM

running 59:57 [2] 12.0 km (5:00 / km) +130m 4:44 / km
shoes: Vivo EVA

Sports center
path to lights
down to river
up river and over bridge
lights
Newlands back with a couple of loops to make it 12

Tuesday Jul 18, 2017 #

6 AM

cycling 21:10 [3] 10.0 km (28.3 kph)
max:160

don't know why it's slower to 10km...
Level 10
watts 207

5 PM

running hills 1:14:22 [5] 15.5 km (4:48 / km) +350m 4:19 / km
ahr:137 max:168 shoes: Vivo EVA

Down to main as warmup
running the hills hard
up from Main
up to Mill
Up Ring Road
Up by tennis courts
Up R/Men
Up to Forest
Up Orchid
Up Thorn
Up last bit of Boshoff and down River
Up to Club

did stop watch instead of taking a lap, could have lost 60sec and 200m...

Monday Jul 17, 2017 #

5 PM

running 58:31 [2] 12.0 km (4:53 / km) +50m 4:47 / km
shoes: Vivo EVA

from the club, a loop round the common and Ronderbosch

Sunday Jul 16, 2017 #

12 PM

running 57:58 [3] 13.0 km (4:28 / km)
shoes: Vivo EVA

loops around Constantia
keeping it flatish

Saturday Jul 15, 2017 #

7 AM

running race 3:34:47 [5] 35.9 km (5:59 / km) +990m 5:15 / km
shoes: Salming trail

Bastille Trail race
ran well till 30, but after that I lost 10min in the last 5km
maybe just to far in the cold and wet
was lying 3rd but with Dylan just behind i couldn't go with him and lost maybe 4 places and 1 40+ place

Friday Jul 14, 2017 #

6 AM

running 14:35 [2] 3.0 km (4:52 / km)
shoes: Vivo EVA

morning jog around the park, bridge still down

Thursday Jul 13, 2017 #

1 PM

Swimming 19:53 [2] 1.0 km (19:53 / km)

40 lengths long street VA

5 PM

running warm up/down 23:16 [3] 5.0 km (4:39 / km)
shoes: Vivo EVA

warmup to the subway

6 PM

running intervals 20:37 [4] 6.0 km (3:26 / km)
shoes: Vivo EVA

30 x 200m with 30 sec rest
38-42 sec

Wednesday Jul 12, 2017 #

6 AM

cycling 19:51 [3] 10.0 km (30.2 kph)

watt bike level 9
ave 205 watts
rev 90+

5 PM

running 1:00:30 [3] 12.0 km (5:03 / km) +240m 4:35 / km
shoes: Salming trail

Nice to run in the forest again
jacks loop starting with the single track and ending with the single track

Oh I ended with 2km on the track

Tuesday Jul 11, 2017 #

6 AM

cycling 20:04 [2] 10.0 km (29.9 kph)

pushed the level up to 9 and targeted 200Watts
Ave 203
rev ave 85-95
thought I would get to 10 earlier...

5 PM

running warm up/down 16:59 [2] 3.5 km (4:51 / km)
shoes: Vivo EVA

warm up to Boshoff

6 PM

running intervals 28:30 [5] 8.0 km (3:34 / km)
shoes: Vivo EVA

4 x 2km rest 90sec
7:10 7:07 7:06 7:05

running warm up/down 16:49 [3] 4.0 km (4:12 / km)
shoes: Vivo EVA

back to the club
did keep the pace honest

Monday Jul 10, 2017 #

5 PM

running 53:35 [2] 10.7 km (5:00 / km)
shoes: Vivo EVA

Start past the sports center
joggers path down to the river around and bacl down the river
4 x 50m
8.4 8.3 8.5 8.3

Sunday Jul 9, 2017 #

12 PM

running long 2:03:22 [3] 27.0 km (4:34 / km) +290m 4:20 / km
shoes: Vivo EVA

loops from home keeping it flattish
hill loop to warmup and then Strava tempo! to lights, Rust 'n Vreda, Parish, Lady's Mile, down to Strawberry, then a wet and slippery GB to Penny Lane, loop round to Nova Constantia, up to Pear Lane Southern Cross home!

Saturday Jul 8, 2017 #

9 AM

running long 2:06:03 [4] 17.3 km (7:17 / km) +1110m 5:31 / km
shoes: Salming trail

From the Nek up the single track to turn 24:30
Smuts to Nursery 9:01
on to Skeleton 5:25
to Maclears 21:06
60:02
back, took the road down
then 1 x loop of the first single track 12:23

Friday Jul 7, 2017 #

6 AM

running 18:49 [3] 3.3 km (5:42 / km)
shoes: NB 610

secret training...

ok I'm pulling a tire, I just jog from home down to the field for a couple of laps before heading home!
hoping to up this to 5km in time and maybe do it twice a week at 5:00/km (need to work on my speed)

1 PM

Swimming 9:45 [2] 0.5 km (19:30 / km)

20 lengths long street VA