Training Log Archive: Coach.dionIn the 7 days ending Aug 19, 2018:
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Sunday Aug 19, 2018 #
7 AM
running race 2:09:44 [5] 30.0 km (4:19 / km) +400m 4:03 / km
shoes: Vivo EVA
John Korasie 30km
9km easy up Red Hill
21km tempo MP to end
19:53 down hill
20.55 gentle up to Smiths
20:04 down Smiths
22:54 into wind with the 2 little hills
4:20 down to field
9km easy up Red Hill
21km tempo MP to end
19:53 down hill
20.55 gentle up to Smiths
20:04 down Smiths
22:54 into wind with the 2 little hills
4:20 down to field
Saturday Aug 18, 2018 #
12 PM
running 17:28 [3] 4.0 km (4:22 / km)
shoes: Vivo EVA
round the block
up Doordrift
last 2km tempo 3:55 3:58
up Doordrift
last 2km tempo 3:55 3:58
Thursday Aug 16, 2018 #
5 PM
running intervals 32:24 [3] 7.2 km (4:30 / km)
shoes: Vivo EVA
2.5km warmup to the Common
3 x 1km just controlled, keeping it easy
3:58 3:58 3:55
1.7km back to the club
3 x 1km just controlled, keeping it easy
3:58 3:58 3:55
1.7km back to the club
Wednesday Aug 15, 2018 #
6 PM
running 22:56 [2] 4.1 km (5:36 / km) +30m 5:24 / km
shoes: Primus
little loop around UCT
Tuesday Aug 14, 2018 #
6 PM
running intervals 10:39 [4] 2.6 km (4:06 / km)
shoes: Primus
1km warmup pulling the tire
then 8 x 200 fast long rest
41.0 37.7 38.8 37.7 37.9 37.1
39.3 38.6
then 8 x 200 fast long rest
41.0 37.7 38.8 37.7 37.9 37.1
39.3 38.6