Training Log Archive: Coach.dionIn the 7 days ending Nov 4, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 4, 2018 #
6 AM
running race 1:26:13 [5] 21.1 km (4:05 / km) +290m 3:49 / km
shoes: Vivo EVA
Landmarks half
not easy, so unfit...
need to up the training (distance)
OK for first 5km (18:55)
then 5km uphill to R/Mem slow and hard work
but it's the 5km down that lost me time, should have been running at least as fast as the first 5km or faster, but was only just under 20.
the last 5/6 was ok with no slow km but at just over 4, it wasn't fast enough
I'm not running enough to hold the pace.
not easy, so unfit...
need to up the training (distance)
OK for first 5km (18:55)
then 5km uphill to R/Mem slow and hard work
but it's the 5km down that lost me time, should have been running at least as fast as the first 5km or faster, but was only just under 20.
the last 5/6 was ok with no slow km but at just over 4, it wasn't fast enough
I'm not running enough to hold the pace.
Saturday Nov 3, 2018 #
7 AM
running 55:00 [2] 9.0 km (6:07 / km)
shoes: Vivo EVA
easy with Dawn from Dalebrook
down to Muizenberg and back on the catwalk then to Fishhoek and back for a swim
down to Muizenberg and back on the catwalk then to Fishhoek and back for a swim
Thursday Nov 1, 2018 #
5 PM
running hills 58:21 [5] 13.0 km (4:29 / km) +165m 4:13 / km
shoes: Vivo EVA
5km warmup through the subway to Glen Darrach
10 x hills 15:44 3.5km
then to the track for
3km tempo 11:20
little warm down
10 x hills 15:44 3.5km
then to the track for
3km tempo 11:20
little warm down
Wednesday Oct 31, 2018 #
5 PM
running 1:06:00 [3] 13.0 km (5:05 / km) +280m 4:35 / km
shoes: Primus
into the Forest at the subway
up the hill
to kirstenbosch
out bottom gate
back riverside and river
up the hill
to kirstenbosch
out bottom gate
back riverside and river
Tuesday Oct 30, 2018 #
5 PM
running intervals 49:51 [3] 12.0 km (4:09 / km)
shoes: Vivo EVA
warm up to subway 5km 24:17
2 x 500m 30sec rest
1:45, 1:43
2 x 400m 30sec rest
81.7, 81.2
3 x 300m 30sec rest
59.5, 60.3, 60.3
5 x 200m 30 sec rest
38.8, 39.6, 39.0, 39.9, 37.9
3km tempo 11:28
300m warm down
2 x 500m 30sec rest
1:45, 1:43
2 x 400m 30sec rest
81.7, 81.2
3 x 300m 30sec rest
59.5, 60.3, 60.3
5 x 200m 30 sec rest
38.8, 39.6, 39.0, 39.9, 37.9
3km tempo 11:28
300m warm down
Monday Oct 29, 2018 #
running 49:45 [3] 10.0 km (4:59 / km)
shoes: NB 10v2
little loop around Strava hunting in a storm...
I'm just not fast enough to take on the kids (at the moment!)
I'm just not fast enough to take on the kids (at the moment!)