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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Apr 18, 2010:

activity # timemileskm+m
  running7 4:56:43 38.4(7:44) 61.8(4:48) 900
  cycling2 1:30:40 14.04(9.3/h) 22.6(15.0/h) 900
  Total9 6:27:23 52.44(7:23) 84.4(4:35) 1800

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Sunday Apr 18, 2010 #

5 PM

running long 1:00:06 [4] 13.5 km (4:27 / km)

Ran from home, not very long for a long run, but an hour was enough after yesterday. ran anty clockwise round Constantia

Saturday Apr 17, 2010 #

7 AM

running race 50:55 [5] 10.3 km (4:57 / km) +900m 3:26 / km

Race to the MAST:
1:12 4:12 4:55 4:19 4:29 4:43 24:33 to tar
4:59 11:29 (2km) 5:04 5:21 26:22 on the tar

So I'm a little weak, let Mike get away, shouldn't have lost so must time on the tar, thought I had a sub 50min in the old legs...

was 2nd and 1st vet
8 AM

running warm up/down 40:00 [3] 6.0 km (6:40 / km)

jog back to the start via Elephants eye
10 AM

cycling race 1:05:40 [5] 11.3 km (10.3 kph) +900m

cycled up to the MAST this was so much harder than the run, but then I haven't really been on a bike...
26:18 to tar (this it 1km longer than the run
35:32 on the tar, I'm not Lance...
11 AM

cycling 25:00 [2] 11.3 km (27.1 kph)

cycle down was easy, OK a little cold at the top,

Thursday Apr 15, 2010 #

running warm up/down 22:45 [3] 5.0 km (4:33 / km)

warmup to the subway, didn't feel like doing the 200's...

Wednesday Apr 14, 2010 #

running 36:37 [2] 7.0 km (5:14 / km)

easy loop to the lights, this is an easy week, training starts again after this weekend race...

Tuesday Apr 13, 2010 #

6 PM

running warm up/down 28:49 [3] 6.0 km (4:48 / km)

warmup to the subway

and 1km warmdown on the track

running intervals 12:53 [5] 4.0 km (3:13 / km)

4 x 1000m with 3 min rest
3:12 3:07 3:06 then I was toast 3;28

Monday Apr 12, 2010 #

running 44:38 [3] 10.0 km (4:28 / km)

Boshoff loop on the road

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