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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Jun 18, 2017:

activity # timemileskm+m
  running9 8:14:37 59.78(8:16) 96.2(5:08) 1660
  Swimming2 39:03 1.24(31:25) 2.0(19:32)
  Total11 8:53:40 61.02(8:45) 98.2(5:26) 1660

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MoTuWeThFrSaSu

Sunday Jun 18, 2017 #

8 AM

running race 1:05:41 [5] 16.0 km (4:06 / km) +560m 3:30 / km
shoes: Vivo EVA

table mountain 16km up round the dams
27:50 up a little slow legs feeling tuesday and wednesday!
19:47 around the top
18:02 down
9 AM

running warm up/down 24:00 [2] 4.0 km (6:00 / km) +160m 5:00 / km
shoes: Vivo EVA

run up to find Dawn

Saturday Jun 17, 2017 #

9 AM

running 36:58 [2] 7.0 km (5:17 / km)
shoes: NB 610

up through the green belts to Oak and back

Friday Jun 16, 2017 #

9 AM

running tempo 50:23 [3] 11.0 km (4:35 / km)
shoes: Vivo EVA

1km with Dawn 6:00
3km easy, but warming up
then tempo down Ladies Mile and back home 4:15/km

Thursday Jun 15, 2017 #

6 AM

Swimming 19:50 [2] 1.0 km (19:50 / km)

40 lengths Long Street VA
5 PM

running warm up/down 23:34 [2] 5.0 km (4:43 / km)
shoes: Vivo EVA

warm up to the subway
wasn't up for the session

Wednesday Jun 14, 2017 #

10 AM

running long 2:05:24 [4] 20.0 km (6:16 / km) +660m 5:23 / km
shoes: Salming trail

ran for the Nek
Contour Path to turn style
and back
boardwalks slippery as ice!
5 PM

running 52:51 [2] 10.0 km (5:17 / km)
shoes: Vivo EVA

little loop from the club around the common

Tuesday Jun 13, 2017 #

5 PM

running hills 59:17 [4] 12.2 km (4:52 / km) +280m 4:22 / km
shoes: Vivo EVA

warmup through subway
10 x short steep hills fast
8 x long steep hills, only first 6 hard, backed off for the last 2
ended with 2km tempo on the track 3:42 and 3:49

Monday Jun 12, 2017 #

6 AM

Swimming 19:13 [2] 1.0 km (19:13 / km)

40 lengths Long Street VA
5 PM

running 56:29 [2] 11.0 km (5:08 / km)
shoes: Vivo EVA

easy Boshoff loop with a loop at the end to find 1 more km

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