Training Log Archive: Coach.dionIn the 7 days ending Aug 26, 2018:
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Sunday Aug 26, 2018 #
12 PM
running tempo 45:07 [4] 10.7 km (4:13 / km)
shoes: Vivo EVA
Constantia Main, turn into Rust en Vrede, onto Parish
over lights to Ladies Mile, turn into Shiraz loop,
back to Ladies mile, past Karen and home.
stopped for a pitstop! 8km at 4:01
last bit easy
over lights to Ladies Mile, turn into Shiraz loop,
back to Ladies mile, past Karen and home.
stopped for a pitstop! 8km at 4:01
last bit easy
Saturday Aug 25, 2018 #
8 AM
running long 3:05:00 [3] 34.0 km (5:26 / km) +850m 4:50 / km
shoes: Primus
up Green belts to top gate, Klaasens, Canterberry to lights park and Newlands to Club
Animal hill and down Rhodes
in Forest up The Hill, Mnt Bike trail to Cecelia, down to S/Cross GB home
ran with Mark
Animal hill and down Rhodes
in Forest up The Hill, Mnt Bike trail to Cecelia, down to S/Cross GB home
ran with Mark
Thursday Aug 23, 2018 #
5 PM
running hills 59:58 [5] 12.6 km (4:46 / km) +280m 4:17 / km
ahr:143 max:168 shoes: Vivo EVA
4km warmup to R/Mem
Hills:(to the top easy, then 2 x 30sec) x4
ended with 1km MP on the track
Hills:(to the top easy, then 2 x 30sec) x4
ended with 1km MP on the track
Wednesday Aug 22, 2018 #
5 PM
running 1:04:39 [3] 13.0 km (4:58 / km) +250m 4:32 / km
shoes: Primus
From the club into forest at the subway
up the Hill into Kirstenbosch
out bottom gate and riverside and river back
up the Hill into Kirstenbosch
out bottom gate and riverside and river back
Tuesday Aug 21, 2018 #
5 PM
running intervals 51:32 [5] 12.5 km (4:07 / km)
shoes: Primus
warmup to common 7:45
3 x 3km 11:31 11:25 11:21
back to club 9.29
3 x 3km 11:31 11:25 11:21
back to club 9.29
Monday Aug 20, 2018 #
5 PM
running 49:59 [2] 10.0 km (5:00 / km)
shoes: Primus
just an easy 10km as a recovery run, hope the leg are ready for tomorrow and a little session.
ran the river loop
ran the river loop