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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending May 8:

activity # timemileskm+m
  running5 7:23:25 32.19(13:47) 51.8(8:34) 3330
  cycling1 2:13:08 20.38(9.2/h) 32.8(14.8/h)
  Total6 9:36:33 52.57(10:58) 84.6(6:49) 3330

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MoTuWeThFrSaSu

Sunday May 8 #

10 AM

running hills 4:33:50 [3] 15.5 km (17:40 / km) +3200m 8:42 / km
shoes: Primus SG

Joined Chantal for 5 laps of the Table Mountain charity challenge.

between 51 and 58min from the road to the cable station

Saturday May 7 #

7 AM

running 1:38:09 [3] 21.1 km (4:39 / km)
shoes: Sandal Cross

Nova C
Tokia
Penny Lane
up to Circle over, down behind Karen
and home

Thursday May 5 #

6 PM

running 10:29 [3] 2.1 km (5:00 / km)
shoes: Max

just a run around the hood!

Wednesday May 4 #

5 PM

running 14:58 [3] 3.0 km (4:59 / km)
shoes: Max

little run around the block

Tuesday May 3 #

5 PM

running hills 45:59 [3] 10.1 km (4:33 / km) +130m 4:17 / km
shoes: Vivo Ultra 3

warm up to R/mem
tempo to subway 3:48 1.2km
tempo on other side 3:46 pace 500m
tempo on main 3:44 pace 600m

hills at Grotto 4 fast, drills 4 fast
the 2 laps tempo on the track 800m 4:00 pace

Monday May 2 #

9 AM

cycling 2:13:08 [3] 32.8 km (14.8 kph)

cycled in Franschhoek
with Dawn around to the Dawn and the winefarms

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