Training Log Archive: Coach.dionIn the 7 days ending Apr 23, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 23, 2017 #
running 57:50 [3] 11.0 km (5:15 / km) +200m 4:49 / km
shoes: Salming trail
single track to S/Cross
Green belts down
testing new shoes
Saturday Apr 22, 2017 #
running long 2:19:47 [3] 25.0 km (5:35 / km) +580m 5:01 / km
shoes: Vivo Trail 2015
on the road to Newlands
Mountain bike trail back, met Nic and Danette
then Marie just before the Nek
alone home through Die Hell and S/Cross
Friday Apr 21, 2017 #
Swimming 19:43 [2] 1.0 km (19:43 / km)
running 13:56 [2] 3.0 km (4:39 / km)
shoes: Altra Paradgm
Thursday Apr 20, 2017 #
Swimming 19:10 [2] 1.0 km (19:10 / km)
running warm up/down 25:09 [2] 5.0 km (5:02 / km)
shoes: Vivo Trail 2015
running intervals 9:29 [5] 3.0 km (3:10 / km)
shoes: Vivo Trail 2015
500 00:01:42
400 00:01:19
300 00:00:56
200 00:00:36
100 00:00:17
total 00:04:50
100 00:00:17
200 00:00:35
300 00:00:54
400 00:01:16
500 00:01:37
total 00:04:39
running tempo 10:42 [4] 3.0 km (3:34 / km)
shoes: Vivo Trail 2015
last km was a bit slow
Wednesday Apr 19, 2017 #
Swimming 19:15 [2] 1.0 km (19:15 / km)
running 33:35 [3] 6.3 km (5:20 / km)
shoes: Vivo Trail 2015
Tuesday Apr 18, 2017 #
running hills 49:34 [5] 10.0 km (4:57 / km) +250m 4:24 / km
shoes: Vivo Trail 2015
hills at 'rose garden' all the way up and round summer house
6 x 1:52-1:46 downs 1:35-1:40
easy back with 2 strides round Bremner
Monday Apr 17, 2017 #
running 54:26 [3] 11.0 km (4:57 / km) +142m 4:39 / km
shoes: Altra Paradgm
up peter cloete
to Rathfelder, Venis, home