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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  running8 7:05:47 49.4(8:37) 79.5(5:21) 1380
  cycling1 2:57:35 32.31(10.9/h) 52.0(17.6/h)
  Total9 10:03:22 81.71(7:23) 131.5(4:35) 1380

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MoTuWeThFrSaSu

Sunday Jan 26, 2014 #

7 AM

running 2:35:32 [3] 18.2 km (8:33 / km) +1200m 6:26 / km
shoes: 1010v2

With some friend from R/Mem, up to Contour Path, followed it to Nursary, up past dam, through echo vally and down Platterklip.

Saturday Jan 25, 2014 #

6 AM

cycling 2:57:35 [3] 52.0 km (17.6 kph)

Little cycle with Dawn Up to Nel Chappie and home main road from Fishhoek
12 PM

running 1:02:30 [2] 13.0 km (4:48 / km)
ahr:133 max:157 shoes: Five Finger KSO Black

easy run loop in Constantia

Was planing on keeping my HR below 140, but I had to beat a cyclist up a hill...

Friday Jan 24, 2014 #

5 AM

running 24:00 [3] 5.0 km (4:48 / km)
shoes: NB Trail 00

Easy morning loop down Boundry, left into Old kendal, and home on Main.

Thursday Jan 23, 2014 #

5 PM

running warm up/down 24:11 [2] 5.0 km (4:50 / km)
shoes: New Balance MT10

Warm up to the subway

running intervals 19:15 [5] 6.0 km (3:13 / km)
shoes: New Balance MT10

15 x 400 with 60 sec rest

01:19.4 01:18.7 01:17.5 01:18.4 01:17.6
01:17.3 01:16.9 01:17.2 01:16.0 01:16.2
01:16.4 01:16.4 01:15.7 01:15.7 01:15.8

Wednesday Jan 22, 2014 #

running 51:06 [3] 10.0 km (5:07 / km) +180m 4:41 / km
shoes: New Balance MT10

Easy Jacks loop in the forest

Tuesday Jan 21, 2014 #

5 PM

running warm up/down 16:32 [2] 3.3 km (5:01 / km)
shoes: NB Trail 00

Warmup to the Common and the warm down back to the club.
6 PM

running intervals 31:34 [5] 9.0 km (3:30 / km)
shoes: NB Trail 00

3 x 3km long rest

10:31
10:34 windier this way
10:28

Monday Jan 20, 2014 #

6 PM

running warm up/down 28:14 [3] 6.0 km (4:42 / km)
shoes: New Balance MT10

5km warm up to the subway and 1km warm down on the track

running intervals 12:53 [4] 4.0 km (3:13 / km)
shoes: New Balance MT10

Track, 20 x 200m
4 at 42
4 at 40
4 at 38
4 at 36
4 at fast (still 36 today!)

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