Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Jul 19, 2020:

activity # timemileskm+m
  running7 7:06:48 55.24(7:44) 88.9(4:48) 1100
  Total7 7:06:48 55.24(7:44) 88.9(4:48) 1100

«»
2:12
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 19, 2020 #

8 AM

running long 2:12:29 [3] 25.2 km (5:15 / km) +850m 4:30 / km
shoes: T-Rocket Sandals

ran with Jacov from Trail and Tar
to forest 10.14
up forest road 30:43
up the tar road 31:55 (this was to the 2nd gate)
down tar 23:15
down forest 26:49
back to car 9:29
oh Jacov did a 2nd loop!

Saturday Jul 18, 2020 #

4 PM

running 1:07:00 [3] 14.0 km (4:47 / km) +100m 4:37 / km
shoes: T-Rocket Sandals

Up to Lady's Mile garage
Pursell Way over M3
Green Belt up to Spaansgemat
Nova Constantia but in to farm at Wade Bails
loop and home.

Friday Jul 17, 2020 #

5 PM

running tempo 40:58 [5] 9.0 km (4:33 / km) +150m 4:12 / km
shoes: T-Rocket Sandals

To Splihaus, 3km tempo / race up 11:57
around and back
Peter Cloete

Thursday Jul 16, 2020 #

5 PM

running 59:21 [3] 12.0 km (4:57 / km)
shoes: Vivo Ultra 3

ran Wynberg hill fast, back over bridge
then a little loop in Constantia
across Green Belt around and home

Wednesday Jul 15, 2020 #

5 PM

running 21:43 [2] 4.2 km (5:10 / km)
shoes: Vivo Ultra 3

easy run to the bottom of Wynberg hill
but needed the toilet so headed home...

Tuesday Jul 14, 2020 #

5 PM

running intervals 48:49 [5] 12.5 km (3:54 / km)
shoes: StreetLite Sandals

warm up to behind PnP 2.5km
9 x 1km reps (rest +_60sec)

3:45 3:40 3:39 3:37
3:37 pitstop 3:36
then I started home via Doordrift and VOB TT loop
3:34 3:30 3:32

1km home

Monday Jul 13, 2020 #

3 PM

running 56:28 [2] 12.0 km (4:42 / km)
shoes: MT 10 V2

Loops in Constantia
Nahoon, Rathfelder
Venus
strides behind PnP

« Earlier | Later »