Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Dec 19, 2021:

activity

time

miles

running

8:50:51

65.74

(8:04)

105.8

(5:01)

940

Swimming

31:16

1.0

(31:16)

1.61

(19:26)

Total

9:22:07

66.74

(8:25)

107.41

(5:14)

940

2:18

0:00

» now

Sunday Dec 19, 2021 #

5 AM

running 39:17 [3] 5.1 km (7:42 / km) +90m 7:05 / km
shoes: Vegan Ultra

With dawn from Dalebrook
up Jacobs ladder
around to Harbour and back

C • So cool 1

7 AM

running long 1:39:22 [3] 20.0 km (4:58 / km) +310m 4:37 / km
shoes: Vegan Ultra

ran Home from Dalebrook
Boy's Drive
and Spaansgemat

Saturday Dec 18, 2021 #

6 AM

running long 1:46:34 [3] 20.0 km (5:20 / km) +170m 5:07 / km
shoes: Vegan Ultra

Short 4km loop near Lange with Dawn and Monty

then 16km to Garage
then loop around Firgrove and back on Spaansgemut
and home

Friday Dec 17, 2021 #

6 AM

Swimming 31:16 [3] 1.61 km (19:26 / km)

swimming, one lap of Canal

Thursday Dec 16, 2021 #

5 PM

running intervals 1:08:46 [3] 16.2 km (4:15 / km)
shoes: Vivo Ultra 3

5 x 10min @ 4:00 Half Marathon pace rest 2min easy
to Rust n Vrede, Parish, Back PnP
Circle, down to Bergvleit Farm
and home

Wednesday Dec 15, 2021 #

5 AM

running 37:08 [3] 5.5 km (6:45 / km)
shoes: Vegan Ultra

loop around the Langes
with Dawn and Monty

5 PM

running 1:09:47 [3] 14.0 km (4:59 / km) +230m 4:36 / km
shoes: Vegan Ultra

Up Wynberg bridge, Forest to top
to Top Gate, Rhodes
Down to Zoe and home

Tuesday Dec 14, 2021 #

5 PM

running intervals 49:23 [5] 12.0 km (4:07 / km)
shoes: Primus

3.5km warm up around UCT1645
8 x 1km 60sec rest

3:49 3:46 3:44 3:44
3:46 3:46 3:47 3:45

1 clockwise, 1 anti-clockwise
500m warm down

Monday Dec 13, 2021 #

5 PM

running 1:00:34 [3] 13.0 km (4:40 / km) +140m 4:25 / km
shoes: Vegan Ultra

Loop in Constantia
Nahoon, Loquat, loop on Gilmore
down to Parish
behind PnP
Circle, garage, Kendal
down to Boundary home

« Earlier | Later »