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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending May 22:

activity # timemileskm+m
  running6 7:28:21 45.67(9:49) 73.5(6:06) 1500
  Total6 7:28:21 45.67(9:49) 73.5(6:06) 1500

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MoTuWeThFrSaSu

Sunday May 22 #

2 PM

running 1:04:17 [3] 13.5 km (4:46 / km)
shoes: Elite 1

Constania Main to Church
down Ladies Mile to bottom
then back through the suburbs
home

Saturday May 21 #

12 PM

running long 3:54:44 [3] 26.8 km (8:46 / km) +1500m 6:51 / km
shoes: Primus SG

Epic
from the Nek up the bridle path
over the Dam walk and down Kasteels
Pipe track
up India venster
Valley of the red gods
and back

Thursday May 19 #

5 PM

running intervals 46:02 [3] 11.0 km (4:11 / km)
shoes: Elite 1

3.5km warmup around UCT 18:02

5 x 1500m with 2min rest

5:42 5:36 5:33 5:36 5:34

Wednesday May 18 #

7 PM

running 30:55 [3] 6.2 km (4:59 / km)
shoes: Yeti-X

run out of time!
Const main
turned at Kendal and home

Tuesday May 17 #

5 PM

running intervals 47:20 [3] 11.0 km (4:18 / km)
shoes: Primus

warm up around UCT
5km tempo 20:00 on the joggers path
from Sports center
then 10 x 200m (45sec rest)
pace about 41sec

Monday May 16 #

6 PM

running 25:03 [3] 5.0 km (5:01 / km)
shoes: NB 610

out on Constantia Main Doordrift and
the Innesfree loop
home

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