Training Log Archive: Coach.dionIn the 7 days ending May 27, 2018:
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Sunday May 27, 2018 #
12 PM
running 37:59 [3] 8.5 km (4:28 / km)
shoes: Vivo EVA
loop to Parish
down Ladies Mile
Kendal and Boundary home
2km tempo at the end
down Ladies Mile
Kendal and Boundary home
2km tempo at the end
Saturday May 26, 2018 #
8 AM
running long 1:14:04 [3] 15.0 km (4:56 / km)
shoes: Primus
up green belts to s/cross,
down to Die Hell
to Constantia Main Down to Pear
through to s/cross and down to Silverhurst
home from Peddlars
down to Die Hell
to Constantia Main Down to Pear
through to s/cross and down to Silverhurst
home from Peddlars
Friday May 25, 2018 #
6 AM
Skipping 4:37 [3]
skipping 600 jumps
Thursday May 24, 2018 #
6 AM
Skipping 4:42 [3]
skipping 600 jumps
5 PM
running 46:36 [3] 9.0 km (5:11 / km)
shoes: Vivo EVA
warm up to R/M of 15:00 (2.8km)
then hills
120, 90, 60, 50, 40, 30, 20. coming down each time
120, 10, 60, 60 just going up to run the 60s where it is flat.
then hills
120, 90, 60, 50, 40, 30, 20. coming down each time
120, 10, 60, 60 just going up to run the 60s where it is flat.
Wednesday May 23, 2018 #
6 AM
Skipping 4:43 [3]
morning skipping 600 jumps
5 PM
running 54:48 [3] 10.2 km (5:22 / km)
shoes: Vivo EVA
a nice easy loop around Ronderbosch
Tuesday May 22, 2018 #
6 AM
Skipping 4:44 [3]
slipping 600 jumps
5 PM
running intervals 55:00 [4] 12.0 km (4:35 / km)
shoes: Vivo EVA
warmup 3.5km to Boshoff 17:16
2 x 2km 7:52 7:52
1 x 500m out and back, started slow and come back at 3:30 pace!
back to club 4km 20:00
2 x 2km 7:52 7:52
1 x 500m out and back, started slow and come back at 3:30 pace!
back to club 4km 20:00
Monday May 21, 2018 #
6 AM
Skipping 4:41 [3]
skipping 600 jumps
5 PM
running 28:39 [3] 5.7 km (5:02 / km)
shoes: Vivo EVA
easy run through the subway
a little pushed for time or I would have done a couple of drills on the track to get to 6km...
a little pushed for time or I would have done a couple of drills on the track to get to 6km...