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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Dec 28, 2014:

activity # timemileskm+m
  running8 8:20:39 60.46(8:17) 97.3(5:09) 2360
  cycling1 3:11:55 31.13(9.7/h) 50.1(15.7/h)
  Total9 11:32:34 91.59(7:34) 147.4(4:42) 2360

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MoTuWeThFrSaSu

Sunday Dec 28, 2014 #

6 AM

cycling 3:11:55 [2] 50.1 km (15.7 kph)

Cycle with Dawn
Chappies Fishhoek main road back
12 PM

running 1:16:14 [4] 16.3 km (4:41 / km) +500m 4:03 / km
shoes: 1010v2

Up Green Belts loop in Cecelia back through Green Belts

Saturday Dec 27, 2014 #

9 AM

running long 1:36:55 [3] 19.0 km (5:06 / km) +300m 4:44 / km
shoes: 1010v2

Rooad loop to Top Gate, Bishopscourt Riverside road, Eden, footbridge back to Tope Gate and home

Friday Dec 26, 2014 #

6 AM

running hills 1:27:39 [3] 15.9 km (5:31 / km) +740m 4:28 / km
shoes: 1010v2

From the Nek up round the Dams with a couple of friends

Thursday Dec 25, 2014 #

6 AM

running hills 1:43:30 [4] 15.1 km (6:51 / km) +820m 5:23 / km
shoes: 1010v2

Before Church
up Nursary 17:44
down 14:35

Wednesday Dec 24, 2014 #

5 AM

running 40:39 [2] 8.0 km (5:05 / km)
shoes: 1010v2

through the Green Belt with Dawn

Tuesday Dec 23, 2014 #

5 PM

running warm up/down 15:18 [2] 3.0 km (5:06 / km)
shoes: NB 10v2

Warm up over feet bridge and warm down on track
6 PM

running intervals 33:48 [5] 10.0 km (3:23 / km)
shoes: NB 10v2

25 x 400m at 5km pace with 60sec rest

01:25.6 01:23.1 01:23.1 01:22.1 01:22.8
01:22.5 01:21.4 01:21.5 01:21.4 01:21.1
01:21.3 01:21.8 01:20.4 01:21.2 01:21.1
01:21.1 01:20.9 01:19.8 01:20.1 01:19.5
01:19.8 01:19.0 01:19.4 01:19.3 01:18.2

Monday Dec 22, 2014 #

5 PM

running tempo 46:36 [3] 10.0 km (4:40 / km)
shoes: NB 610

So it was 5.5km warm up
750m on the steep hill
400m to the track
the 3km tempo 12:05

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