Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Dec 11, 2016:

activity

time

miles

cycling

3:58:56

59.03

(14.8/h)

95.0

(23.9/h)

running

3:17:57

20.75

(9:32)

33.4

(5:56)

309

Swimming

2:32:20

4.97

(30:39)

8.0

(19:03)

Total

9:49:13

84.76

(6:57)

136.4

(4:19)

309

1:55

0:00

» now

Sunday Dec 11, 2016 #

7 AM

cycling long 1:55:46 [4] 50.0 km (25.9 kph)

from home, Chappies and back on the main road

Saturday Dec 10, 2016 #

3 PM

running 1:06:52 [2] 7.5 km (8:55 / km) +309m 7:24 / km
shoes: Vivo Trail 2015

ran from the green Belt with Jana, she had 75km of the 100km under her shoes, so it was easy and a good way to get back on the trails for the first time.

Friday Dec 9, 2016 #

6 AM

Swimming 19:34 [3] 1.0 km (19:34 / km)

40 lengths at Long Street VA

Thursday Dec 8, 2016 #

6 AM

Swimming 19:07 [3] 1.0 km (19:07 / km)

40 lengths in Long Street VA

1 PM

Swimming 18:49 [3] 1.0 km (18:49 / km)

40 lengths at Long Street VA

5 PM

cycling 21:04 [3] 7.5 km (21.4 kph)

cycle to the club

running 20:27 [4] 4.0 km (5:07 / km)
shoes: Vivo Trail 2015

on the track pulling the tire

6 PM

running 7:58 [3] 1.5 km (5:19 / km)
shoes: Vivo Trail 2015

on tire, but with a new athlete to show her a couple of the hills we do...

cycling 18:11 [3] 7.5 km (24.7 kph)

cycled home

C • Are you changing focus to t... 2

Wednesday Dec 7, 2016 #

6 AM

Swimming 18:54 [3] 1.0 km (18:54 / km)

40 lengths at Long Street VA

6 PM

running race 50:34 [4] 10.0 km (5:03 / km)
shoes: Vivo Road

Want to say took it easy...
But I ran with Dawn and it was like running the second half of a sub 80 21.1km...

Tuesday Dec 6, 2016 #

6 AM

Swimming 19:16 [3] 1.0 km (19:16 / km)

40 lengths at Long Street VA

1 PM

Swimming 18:49 [3] 1.0 km (18:49 / km)

40 lengths at Long Street VA

5 PM

cycling 21:12 [3] 7.5 km (21.2 kph)

cycled to the club

6 PM

running 24:34 [4] 5.0 km (4:55 / km)

pulled the tire round the track

7 PM

cycling 20:21 [3] 7.5 km (22.1 kph)

cycled home

Monday Dec 5, 2016 #

6 AM

Swimming 19:25 [3] 1.0 km (19:25 / km)

40 lengths at long street VA

1 PM

Swimming 18:26 [3] 1.0 km (18:26 / km)

40 lengths at Long Street VA

5 PM

cycling 21:16 [3] 7.5 km (21.2 kph)

cycled to the club

running 27:32 [3] 5.4 km (5:06 / km)
shoes: Vivo Road

warm up to the subway via the sports centre

6 PM

cycling 21:06 [3] 7.5 km (21.3 kph)

cycle home

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