Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Nov 13, 2016:

activity

time

miles

Swimming

2:48:19

5.59

(30:06)

9.0

(18:42)

walking

1:54:40

10.56

(10:51)

17.0

(6:45)

running

1:38:29

13.05

(7:33)

21.0

(4:41)

cycling

1:13:59

13.36

(10.8/h)

21.5

(17.4/h)

Total

7:35:27

42.56

(10:42)

68.5

(6:39)

2:03

0:00

» now

Sunday Nov 13, 2016 #

12 PM

walking 46:49 [3] 7.0 km (6:41 / km)

a walk round the green belt
training for a league race!

Saturday Nov 12, 2016 #

9 AM

walking 49:11 [3] 7.0 km (7:02 / km)

walked out past Langes place

2 PM

cycling 1:13:59 [3] 21.5 km (17.4 kph)

little ride though the green belts

Friday Nov 11, 2016 #

6 AM

Swimming 18:46 [2] 1.0 km (18:46 / km)

40 lengths long street VA

2 PM

Swimming 18:17 [3] 1.0 km (18:17 / km)

40 lengths long street VA

Thursday Nov 10, 2016 #

6 AM

Swimming 19:05 [2] 1.0 km (19:05 / km)

40 lengths at Long Street VA

5 PM

running 27:15 [3] 6.0 km (4:33 / km)
shoes: Vivo Trail 2015

longest run in months... but running to HR so talking it easy.

that said it's was my legs taking strain not my lungs...

Wednesday Nov 9, 2016 #

6 AM

Swimming 18:56 [2] 1.0 km (18:56 / km)

40 lengths at long street VA

1 PM

Swimming 18:44 [2] 1.0 km (18:44 / km)

40 Lengths at long street VA

6 PM

running 19:19 [4] 4.0 km (4:50 / km)
shoes: Vivo Trail 2015

4km on the track pulling the tire

walking 12:34 [3] 2.0 km (6:17 / km)

thought I needed a bit of walking training as I am planning on walking the next league race

running 3:57 [3] 1.0 km (3:57 / km)
shoes: Vivo Trail 2015

just wanted to see if I could run a sub 4... so I used my warm down

Tuesday Nov 8, 2016 #

6 AM

Swimming 18:44 [3] 1.0 km (18:44 / km)

40 lengths in the long street pool VA

1 PM

Swimming 18:58 [3] 1.0 km (18:58 / km)

40 lengths at long street VA

5 PM

running 24:00 [2] 5.0 km (4:48 / km)
ahr:137 max:142 shoes: Vivo Trail 2015

running to HR aim sub 140, ok I didn't get there... as I hit 140 I would slow down, and slow down, but it still climbed to 142 before dropping...

Monday Nov 7, 2016 #

6 AM

Swimming 18:59 [2] 1.0 km (18:59 / km)

40 lengths long street pool VA

1 PM

Swimming 17:50 [3] 1.0 km (17:50 / km)

40 lengths at long street VA

6 PM

walking 6:06 [3] 1.0 km (6:06 / km)

yes I'm a walker now...

running 19:38 [3] 4.0 km (4:55 / km)
shoes: Vivo Trail 2015

on the track pulling the tire
it's hard work, but I hope it's making me strong while I can't be fast!

running 4:20 [3] 1.0 km (4:20 / km)
shoes: Vivo Trail 2015

thought I had better do a warm down km to see what just running was like!

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