Training Log Archive: Coach.dionIn the 7 days ending Jul 23, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Jul 23, 2017 #
running hills 1:44:59 [5] 21.5 km (4:53 / km) +660m 4:14 / km
shoes: Vivo EVA
4 x up
9:00 8:38 8:37 8:14
running 2:31 [1] 0.5 km (5:02 / km)
shoes: Vivo EVA
Saturday Jul 22, 2017 #
running long 3:10:48 [3] 22.2 km (8:36 / km) +1330m 6:37 / km
shoes: Salming trail
right turn down in to Hout Bay
Valley Road and up to mountain contour
along to Llandadno corner
up, took a wrong turn at the end and went up the wrong gully!
back table
old railway track
Dam wall
single track down
Friday Jul 21, 2017 #
running 14:39 [2] 3.0 km (4:53 / km)
shoes: Vivo EVA
watch was at the club!
Thursday Jul 20, 2017 #
running warm up/down 23:40 [3] 5.0 km (4:44 / km)
shoes: Vivo EVA
running 24:29 [5] 7.0 km (3:30 / km)
shoes: Vivo EVA
1:46 1:44 1:44 1:45 1:43 1:45 1:45
1:46 1:44 1:45 1:45 1:44 1:44 1:45
running warm up/down 4:21 [2] 1.0 km (4:21 / km)
shoes: Vivo EVA
Wednesday Jul 19, 2017 #
running 59:57 [2] 12.0 km (5:00 / km) +130m 4:44 / km
shoes: Vivo EVA
path to lights
down to river
up river and over bridge
lights
Newlands back with a couple of loops to make it 12
Tuesday Jul 18, 2017 #
cycling 21:10 [3] 10.0 km (28.3 kph)
max:160
Level 10
watts 207
running hills 1:14:22 [5] 15.5 km (4:48 / km) +350m 4:19 / km
ahr:137 max:168 shoes: Vivo EVA
running the hills hard
up from Main
up to Mill
Up Ring Road
Up by tennis courts
Up R/Men
Up to Forest
Up Orchid
Up Thorn
Up last bit of Boshoff and down River
Up to Club
did stop watch instead of taking a lap, could have lost 60sec and 200m...
Monday Jul 17, 2017 #
running 58:31 [2] 12.0 km (4:53 / km) +50m 4:47 / km
shoes: Vivo EVA