Training Log Archive: Coach.dionIn the 7 days ending Sep 9, 2018:
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Sunday Sep 9, 2018 #
6 AM
running 5:01 [3] 1.0 km (5:01 / km)
shoes: Vivo EVA
warm up with a couple of strides
7 AM
running race 39:11 [5] 10.0 km (3:55 / km) +60m 3:48 / km
shoes: Vivo EVA
Race started at the right pace: 3:49 3.6km
but was slow up the little hill 4:28 1.4km
down hill was just back to 3:49 1km
with the last 2km flat 3:53, 3:47
but was slow up the little hill 4:28 1.4km
down hill was just back to 3:49 1km
with the last 2km flat 3:53, 3:47
Saturday Sep 8, 2018 #
11 AM
running tempo 1:28:07 [4] 21.1 km (4:11 / km)
shoes: Vivo EVA
tempo run to Bergvliet a couple of loops to keep it flat and on pace...
1 PM
running 10:21 [3] 2.0 km (5:11 / km)
Ran a little out in and back in the new Nike 4% shoes
pity they were far to small so I can't run properly in them to test them out.
pity they were far to small so I can't run properly in them to test them out.
Thursday Sep 6, 2018 #
5 PM
running 50:39 [4] 10.7 km (4:44 / km) +280m 4:11 / km
shoes: Vivo EVA
Warm up to the sub way
Hills
3 x (to the top + 3 x 30sec)
chest got tight on the last long one so I didn't do number 4 or 5...
Hills
3 x (to the top + 3 x 30sec)
chest got tight on the last long one so I didn't do number 4 or 5...
Wednesday Sep 5, 2018 #
5 PM
running 53:59 [3] 11.3 km (4:47 / km)
shoes: Primus
Stared around the sport center
to the lights and down to the river
up river over at lights and clarement before taking the river back
to the lights and down to the river
up river over at lights and clarement before taking the river back
Monday Sep 3, 2018 #
5 PM
running 51:21 [2] 9.1 km (5:39 / km) +250m 4:58 / km
shoes: Vivo EVA
wrong shoes for a wet forest, but nice to be running Jacks loop again.
didn't do the hairpin on the way back.
just kept it easy as I have a little cough
didn't do the hairpin on the way back.
just kept it easy as I have a little cough