Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Apr 4, 2021:

activity	#	time	miles		km		+m
running	6	5:40:12	44.49	(7:39)	71.6	(4:45)	550
cycling	1	2:12:33	18.83	(8.5/h)	30.3	(13.7/h)	450
Total	7	7:52:45	63.32	(7:28)	101.9	(4:38)	1000

2:12

0:00

» now

Sunday Apr 4, 2021 #

7 AM

running 1:10:56 [3] 14.0 km (5:04 / km)
shoes: Sandle Street Black

Ran with Dawn from kalk Bay
to Lighthouse
the Fishhoek Vlei
the Catwalk
back to Muzinberg
catwalk back

then a little swim at Dalebrook

Saturday Apr 3, 2021 #

8 AM

running 1:38:32 [3] 21.1 km (4:40 / km) +300m 4:22 / km
shoes: Vegan Ultra

started with up the GB to Rhodes
Down from S/Cross GB
then a loop to Rust en Vrede, Parish
LM Garage and down back through
Bergvleit and home

Friday Apr 2, 2021 #

8 AM

cycling 2:12:33 [3] 30.3 km (13.7 kph) +450m

Cycled up to Nek
and down into Hout Bay
met Mark and Jacov running Oceans
cycled with then to Top Gate Slowly
road home GB and Splihaus

Thursday Apr 1, 2021 #

6 PM

running 40:46 [3] 8.5 km (4:48 / km)
shoes: Primus

ran home from walking the dogs, S/Cross Cecelia
along R/Drive to Nek
down and home

Wednesday Mar 31, 2021 #

6 PM

running 39:01 [3] 8.5 km (4:35 / km)
shoes: Primus

Constantia Main, Rust en Vrede Parish
Garage, back through Meadowridge
with 2km of strides

Tuesday Mar 30, 2021 #

5 PM

running 1:05:42 [3] 13.5 km (4:52 / km) +250m 4:27 / km
shoes: Vegan Ultra

Up through Chelsea over foot bridge
to top gate
Rhodes and down by Zoe's
road home

Monday Mar 29, 2021 #

6 PM

running intervals 25:15 [3] 6.0 km (4:13 / km)
shoes: Vegan Ultra

warm up on Constantia Main 2.5km .
6 x 500m behind PnP
and down Doordrift
home
1:57 calling this my strides
1:47, 1:47 flat
1;44 started Doordrift
1:40, 1:40 down Doordrift!

« Earlier | Later »