Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending May 30, 2010:

activity

time

miles

running

4:54:36

35.48

(8:18)

57.1

(5:10)

1400

Total

4:54:36

35.48

(8:18)

57.1

(5:10)

1400

1:56

0:00

» now

Sunday May 30, 2010 #

running long 1:56:10 [3] 19.0 km (6:07 / km) +800m 5:03 / km

ran from home met Jayde and Ake up through Green belts to Cecelia forest. then up Nursary 17:18 across the top and down the single tracks home...

Saturday May 29, 2010 #

3 PM

running race 27:38 [5] 7.6 km (3:38 / km)

next CC race this one was at pen Tec and was 3 laps
2km 7:26
3km 10:05
3km 10:07

Well that is how long they said the lap were, I guess not...

Cape Town in the winter means lots of rain really wonder what is going to happen at the fan parks in weather like this... Never mind, we had a leak and I needed to be home to see to it, so I didn't run...

C • CT and the football tournament 4

Wednesday May 26, 2010 #

6 PM

running 1:06:21 [4] 11.5 km (5:46 / km) +600m 4:35 / km

Ran round and up to the block house, down in the dark, hsd to take it slow, some of the guys didn't have a head lamp...

Tuesday May 25, 2010 #

5 PM

running warm up/down 26:30 [3] 6.0 km (4:25 / km)

warm up to subway and 1km warm down, I know I really should have a longer warm down, but I had to get home...

running intervals 12:56 [5] 4.0 km (3:14 / km)

5 x 800m rest +_ 90sec

2:39 2:36 2:36 2:33 2:32

nice one

Monday May 24, 2010 #

running hills 45:01 [3] 9.0 km (5:00 / km)

easy run to the Lights then stopped on the way back to do our "gym" session 11 x very short, very steep hill, with high knees and big arms