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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Jun 9, 2019:

activity # timemileskm+m
  running6 7:17:08 47.04(9:18) 75.7(5:46) 1490
  Total6 7:17:08 47.04(9:18) 75.7(5:46) 1490

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

1 PM

running tempo 1:10:35 [4] 17.0 km (4:09 / km)
shoes: T-Rocket Sandals

1km easy
15km tempo MP (20:23 20:19 30:31)
1km easy
loop to Parish
loop to Ladies Mile
loop round Bergvliet school
down Bergvliet farm
boundary back

Saturday Jun 8, 2019 #

10 AM

running long 3:31:54 [4] 28.5 km (7:26 / km) +1290m 6:04 / km
shoes: Yeti-X proto type

from the Nek
Contour to style (69:18)
Road to Platteklip (23:48)
up (37:33)
face to MaClears
Smuts back to Nek
road down

Thursday Jun 6, 2019 #

5 PM

running warm up/down 9:46 [2] 2.0 km (4:53 / km)
shoes: T-Rocket Sandals

warm up to common

running race 11:00 [5] 3.0 km (3:40 / km)
shoes: T-Rocket Sandals

3km TT
even splits
but I just couldn't go faster

running warm up/down 11:37 [2] 2.2 km (5:17 / km)
shoes: T-Rocket Sandals

back to the club

Wednesday Jun 5, 2019 #

5 PM

running 39:05 [2] 8.0 km (4:53 / km)
shoes: Vivo EVA

easy loop through the subway and back down the cannal

Tuesday Jun 4, 2019 #

5 PM

running 43:10 [3] 8.0 km (5:24 / km)
shoes: Primus SG

in the wet and wild!
up single track into forest
over hairpin
then back over wooden bridge and out!

Monday Jun 3, 2019 #

5 PM

running 40:01 [2] 7.0 km (5:43 / km) +200m 5:00 / km
shoes: Yeti-X proto type

easy loop around R/Mem
trail TT loop
then some strides and drills

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