Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Jan 19, 2014:

activity # timemileskm+m
  running9 7:08:44 59.22(7:14) 95.3(4:30) 1000
  Total9 7:08:44 59.22(7:14) 95.3(4:30) 1000

«»
2:32
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 19, 2014 #

1 PM

running 45:27 [3] 9.4 km (4:50 / km)
shoes: 5 Finger test pair

loop to Ladies Mile down and home.

Saturday Jan 18, 2014 #

running race 2:32:05 [4] 36.2 km (4:12 / km) +370m 4:00 / km
shoes: NB 10v2

Red Hill race

Ran with a couple of guy looking for a sub 3 marathon, was alone after the turn, ran nicely from the top catching a couple of guys...

14th and 3rd 40+

Friday Jan 17, 2014 #

5 AM

running warm up/down 24:33 [3] 5.0 km (4:55 / km)
shoes: 5 Finger test pair

Morning run down Boundary Old Kendal Main home!

Thursday Jan 16, 2014 #

5 PM

running 55:39 [3] 10.0 km (5:34 / km)
shoes: New Balance MT10

easy Jack's loop

Wednesday Jan 15, 2014 #

7 PM

running race 59:27 [5] 12.3 km (4:50 / km) +500m 4:01 / km
shoes: 1010v2

Trail Series 1 Tygerberg
4th and 1st 40+

Tuesday Jan 14, 2014 #

5 PM

running warm up/down 13:13 [2] 2.4 km (5:30 / km)
shoes: New Balance MT10

short warm up to the old zoo parking lot and then back to the club after the session.
6 PM

running intervals 37:10 [5] 10.0 km (3:43 / km) +130m 3:29 / km
ahr:160 max:171 shoes: New Balance MT10

2 x 5km hard enough rest

18:29 18:40

it isn'r a flat route...

Monday Jan 13, 2014 #

5 PM

running warm up/down 28:29 [3] 6.0 km (4:45 / km)
shoes: New Balance MT10

5km warmup to subway, 1km warm down on track
6 PM

running intervals 12:41 [4] 4.0 km (3:10 / km)
shoes: New Balance MT10

20 x 200 split like this:
4 at 42sec
4 at 40sec
4 at 38sec
4 at 36sec
4 at flat out 34sec

I was a little quick for the first 4! just stretching the legs out!

« Earlier | Later »