Training Log Archive: Coach.dion

In the 1 days ending May 16, 2017:

activity

time

miles

running

1:10:24

10.56

(6:40)

17.0

(4:08)

Swimming

9:46

0.31

(31:26)

0.5

(19:32)

Total

1:20:10

10.87

(7:22)

17.5

(4:35)

1:20

0:00

6 AM

Swimming 9:46 [2] 0.5 km (19:32 / km)

pushed for time in a full pool
40 lengths Long Street VA

5 PM

running warm up/down 17:30 [2] 3.5 km (5:00 / km)
shoes: NB Trail 00

warmup to Boshoff

6 PM

running intervals 24:22 [5] 7.0 km (3:29 / km)
shoes: NB Trail 00

2 x 500 1:39 1:41
2 x 1km 3:25 3:24
2 x 2km 7:06 7:05

rest un-timed, but about 45-90sec

running tempo 9:20 [4] 2.5 km (3:44 / km) +20m 3:35 / km
shoes: NB Trail 00

full loop of Boshoff and down Riverside to the lights

running warm up/down 19:12 [2] 4.0 km (4:48 / km)
shoes: NB Trail 00

easy warm down back to the club