Training Log Archive: Coach.dionIn the 7 days ending Jul 1, 2018:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 1, 2018 #
11 AM
running 1:02:03 [3] 12.0 km (5:10 / km) +230m 4:43 / km
shoes: Primus SG
new shoes
resting the SG on the muddy trail in the Green belt
resting the SG on the muddy trail in the Green belt
Saturday Jun 30, 2018 #
10 AM
running 1:56:20 [3] 26.0 km (4:28 / km)
shoes: Vivo EVA
long run Boundary, Bergvleit, Penny Lane Nova C
and home.
1.3km with Dawn then:
5km 21:49
5km 21:25
5km 21:39
4.47km easy 21:47
4km tempo 16:17
easy home 1.3km
and home.
1.3km with Dawn then:
5km 21:49
5km 21:25
5km 21:39
4.47km easy 21:47
4km tempo 16:17
easy home 1.3km
Thursday Jun 28, 2018 #
5 PM
running intervals 35:44 [4] 7.6 km (4:42 / km)
shoes: Primus
5km warm up 24:50
5 x 400
88.7 86.3 86.9 89.5 87.4
jogging 50sec inbetween
5 x 400
88.7 86.3 86.9 89.5 87.4
jogging 50sec inbetween
Wednesday Jun 27, 2018 #
5 PM
running hills 1:26:16 [4] 15.0 km (5:45 / km) +540m 4:52 / km
shoes: Salming trail
Doc Richard's last run...
up to the Block House through the animal encloser
Gravel road all the way up
down on gravel roads
then drop onto R/Mem and then UCT
up to the Block House through the animal encloser
Gravel road all the way up
down on gravel roads
then drop onto R/Mem and then UCT
Tuesday Jun 26, 2018 #
5 PM
running intervals 55:05 [5] 12.2 km (4:31 / km)
shoes: NB 10v2
5km warm up 25:30
3min TT +_ 850m
5 x 850m at 95% (3:09) pace +_ 3:40
90sec rest
cool down 750m
3min TT +_ 850m
5 x 850m at 95% (3:09) pace +_ 3:40
90sec rest
cool down 750m
Monday Jun 25, 2018 #
8 AM
running 43:23 [3] 9.0 km (4:49 / km)
shoes: Primus
still in Tulbagh
run to Drosty
run to Drosty
5 PM
running 36:38 [3] 7.0 km (5:14 / km)
shoes: Primus
from the club loop to the lights and back