Training Log Archive: Coach.dionIn the 7 days ending Oct 28, 2018:
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Sunday Oct 28, 2018 #
7 AM
running tempo 52:33 [5] 12.5 km (4:12 / km)
ahr:144 max:168 shoes: Vivo EVA
1.5km easy out
then 5km tempo 19:45
and back 19:30 rest about 5 min
very warm for 7am
1km home
then 5km tempo 19:45
and back 19:30 rest about 5 min
very warm for 7am
1km home
Saturday Oct 27, 2018 #
4 PM
running long 1:53:58 [4] 21.1 km (5:24 / km) +680m 4:39 / km
shoes: Primus
Ran from home up Green Belts
to top of S/Cross and then up to Dams
stopped at the top, didn't have time to round the dams before heading down
to top of S/Cross and then up to Dams
stopped at the top, didn't have time to round the dams before heading down
Thursday Oct 25, 2018 #
5 PM
running hills 48:26 [5] 10.6 km (4:34 / km) +140m 4:17 / km
ahr:142 max:168 shoes: Vivo EVA
3km warm up to Forest Hill 14:56
12 x short hills, starting flat and working the last part as it get steep.
+_ 1:05-1:08 per lap
2.5km tempo back 9:16
12 x short hills, starting flat and working the last part as it get steep.
+_ 1:05-1:08 per lap
2.5km tempo back 9:16
Wednesday Oct 24, 2018 #
5 PM
running 1:00:32 [3] 13.0 km (4:39 / km)
shoes: Primus
Started round the sports center
then Boshoff, Bouwood
then Boshoff, Bouwood
Tuesday Oct 23, 2018 #
5 PM
running intervals 47:15 [5] 11.4 km (4:09 / km)
shoes: Vivo EVA
5km warm up 24:06
3 x 500m 30 sec rest
1:49 1:47 1:49
4 x 400m
83.7 82.1 82.7 81.7
5 x 300m
61.5 59.9 61.7 60.0 61.7
2 x 200m
40.3 39.6 40.0 40.7
warm down 4.26 about 1km
3 x 500m 30 sec rest
1:49 1:47 1:49
4 x 400m
83.7 82.1 82.7 81.7
5 x 300m
61.5 59.9 61.7 60.0 61.7
2 x 200m
40.3 39.6 40.0 40.7
warm down 4.26 about 1km
Monday Oct 22, 2018 #
5 PM
running 52:53 [2] 9.8 km (5:24 / km) +220m 4:51 / km
shoes: Primus
Jacks loop taking it easy
a little forest on a hot even is always a good idea!
a little forest on a hot even is always a good idea!