Training Log Archive: Coach.dionIn the 7 days ending Jul 16, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jul 16, 2017 #
running 57:58 [3] 13.0 km (4:28 / km)
shoes: Vivo EVA
keeping it flatish
Saturday Jul 15, 2017 #
running race 3:34:47 [5] 35.9 km (5:59 / km) +990m 5:15 / km
shoes: Salming trail
ran well till 30, but after that I lost 10min in the last 5km
maybe just to far in the cold and wet
was lying 3rd but with Dylan just behind i couldn't go with him and lost maybe 4 places and 1 40+ place
Friday Jul 14, 2017 #
running 14:35 [2] 3.0 km (4:52 / km)
shoes: Vivo EVA
Thursday Jul 13, 2017 #
Swimming 19:53 [2] 1.0 km (19:53 / km)
running warm up/down 23:16 [3] 5.0 km (4:39 / km)
shoes: Vivo EVA
running intervals 20:37 [4] 6.0 km (3:26 / km)
shoes: Vivo EVA
38-42 sec
Wednesday Jul 12, 2017 #
cycling 19:51 [3] 10.0 km (30.2 kph)
ave 205 watts
rev 90+
running 1:00:30 [3] 12.0 km (5:03 / km) +240m 4:35 / km
shoes: Salming trail
jacks loop starting with the single track and ending with the single track
Oh I ended with 2km on the track
Tuesday Jul 11, 2017 #
cycling 20:04 [2] 10.0 km (29.9 kph)
Ave 203
rev ave 85-95
thought I would get to 10 earlier...
running warm up/down 16:59 [2] 3.5 km (4:51 / km)
shoes: Vivo EVA
running intervals 28:30 [5] 8.0 km (3:34 / km)
shoes: Vivo EVA
7:10 7:07 7:06 7:05
running warm up/down 16:49 [3] 4.0 km (4:12 / km)
shoes: Vivo EVA
did keep the pace honest
Monday Jul 10, 2017 #
running 53:35 [2] 10.7 km (5:00 / km)
shoes: Vivo EVA
joggers path down to the river around and bacl down the river
4 x 50m
8.4 8.3 8.5 8.3