Training Log Archive: Coach.dionIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
running hills 26:20 [3] 5.5 km (4:47 / km) +150m 4:13 / km
shoes: Inov-8
I ran to the hill with 2 of the 400m girls, the road guys did a 5km wwarmup...
I ran with the ladies making sure they worked the 2nd half of the 200m hill.
Wednesday Jul 30, 2014 #
running hills 32:58 [3] 6.8 km (4:51 / km) +180m 4:17 / km
shoes: Inov-8
I ran the hills easy and made him chase me, so he ran hard and I just jogged!
Tuesday Jul 29, 2014 #
running 40:00 [3] 8.0 km (5:00 / km)
shoes: New Balance MT10
Monday Jul 28, 2014 #
running 24:47 [2] 5.0 km (4:57 / km)
shoes: Inov-8
rest week
Sunday Jul 27, 2014 #
running 25:35 [2] 5.2 km (4:55 / km)
shoes: Five Finger KSO Black
Saturday Jul 26, 2014 #
running race 5:00:00 [5] 38.4 km (7:49 / km) +2000m 6:12 / km
shoes: 1010v2
A little sick and still injured, so started easy
leg 1 87:19 (my best time 72:50)
leg 2 1h59:23
leg 3 1h33:17
very happy with my run, still can't run down a single track, but the rest went well although slow!!!
Friday Jul 25, 2014 #
running 23:32 [2] 5.0 km (4:42 / km)
shoes: NB Trail 00
Thursday Jul 24, 2014 #
running 24:37 [2] 5.0 km (4:55 / km)
shoes: NB Trail 00
Wednesday Jul 23, 2014 #
running 58:57 [3] 12.3 km (4:48 / km) +170m 4:29 / km
shoes: New Balance MT10
Tuesday Jul 22, 2014 #
running warm up/down 25:07 [2] 5.0 km (5:01 / km)
shoes: New Balance MT10
running intervals 18:03 [4] 5.0 km (3:37 / km)
shoes: New Balance MT10
90-85sec + 42sec
Monday Jul 21, 2014 #
running 46:25 [3] 10.0 km (4:39 / km)
shoes: New Balance MT10
Sunday Jul 20, 2014 #
running hills 59:22 [4] 12.5 km (4:45 / km) +250m 4:19 / km
shoes: 5 Finger test pair
7 x up 1:56-148, still a couple of sec slow, but getting stronger!
Saturday Jul 19, 2014 #
running long 1:43:35 [3] 21.0 km (4:56 / km) +570m 4:21 / km
shoes: 5 Finger test pair
Friday Jul 18, 2014 #
running 33:18 [2] 6.7 km (4:58 / km)
shoes: NB Trail 00
Thursday Jul 17, 2014 #
running hills 46:24 [4] 10.0 km (4:38 / km) +100m 4:25 / km
ahr:128 max:157 shoes: New Balance MT10
Hills, 10 x 200m I'm not running hard/fast, but start 8sec before the guys and get them to work hard / fast in the last 50+m...
Wednesday Jul 16, 2014 #
running hills 29:45 [4] 6.0 km (4:58 / km) +160m 4:22 / km
shoes: Five Finger KSO Black
running hills 59:32 [4] 10.0 km (5:57 / km) +500m 4:46 / km
shoes: New Balance MT10
3 x 1km hills each about 1km long and 140m climb, on one of the gravel roads above R/mem forestry station.
was dark for the last one!
Tuesday Jul 15, 2014 #
running warm up/down 24:49 [2] 5.0 km (4:58 / km)
shoes: New Balance MT10
running intervals 18:14 [4] 5.0 km (3:39 / km)
ahr:135 max:164 shoes: New Balance MT10
90.0 - 86.6 + 43.2 rest 60sec
Monday Jul 14, 2014 #
running 47:39 [3] 10.0 km (4:46 / km)
ahr:134 max:146 shoes: New Balance MT10
Sunday Jul 13, 2014 #
running hills 58:41 [4] 12.0 km (4:53 / km) +200m 4:31 / km
shoes: New Balance MT10
Saturday Jul 12, 2014 #
running race 2:07:14 [5] 23.0 km (5:32 / km) +800m 4:43 / km
shoes: MT 10 V2
was running ok lead till the route get slippery on a down hill and I had to slow, the 2 guys got about 10-20m ahead and while I was watching my step they followed the route and I missed the turn... My loop was 2km short!!! I was first over the line but...
it's a real pitty as I could have maybe stayed in touch with the 2 guys and even picked up a win, they looked shattered at the end and I was fresh, but I had run easy and even stopped to chat to Dawn and i saw her watching
Friday Jul 11, 2014 #
running 25:12 [2] 5.2 km (4:51 / km)
shoes: NB 10v2
Thursday Jul 10, 2014 #
running hills 47:35 [4] 10.0 km (4:46 / km) +150m 4:26 / km
shoes: Inov-8
Wednesday Jul 9, 2014 #
running 52:24 [3] 11.0 km (4:46 / km)
shoes: Inov-8
Tuesday Jul 8, 2014 #
running hills 25:35 [4] 5.2 km (4:55 / km) +140m 4:20 / km
shoes: Five Finger KSO Black
running warm up/down 39:03 [2] 8.0 km (4:53 / km)
shoes: Inov-8
running intervals 7:20 [5] 2.0 km (3:40 / km)
shoes: Inov-8
1 1:56.1
2 1:50.3
3 1:47.4
4 1:46.1
Monday Jul 7, 2014 #
running 46:38 [2] 10.0 km (4:40 / km)
shoes: Inov-8
Sunday Jul 6, 2014 #
running hills 22:06 [4] 4.6 km (4:48 / km) +185m 4:00 / km
shoes: 5 Finger test pair
up's 2:27 - 2:38 about 500m long +_35-40m climb
running warm up/down 39:42 [3] 8.4 km (4:44 / km)
shoes: 5 Finger test pair
Saturday Jul 5, 2014 #
running long 1:29:57 [4] 16.0 km (5:37 / km) +700m 4:37 / km
shoes: 1010v2
It was cold up there with lot of hail on the ground, I didn't get hit by much! I missed out on the snow on the top, but I don't want to put my training back by doing to much!
Friday Jul 4, 2014 #
running 36:41 [2] 7.4 km (4:57 / km)
shoes: Five Finger KSO Black
Thursday Jul 3, 2014 #
running hills 53:52 [4] 11.3 km (4:46 / km) +240m 4:19 / km
ahr:134 max:171 shoes: Inov-8
Oh I did run Stanley Rd back to the club... on the other hills I had kept it easy with a HR of 155 at the top, then I worked a bit on Stanley Rd (chasing a CR on STRAVA, which I got)
Wednesday Jul 2, 2014 #
running 40:40 [3] 8.2 km (4:58 / km) +190m 4:27 / km
shoes: Inov-8
running 51:27 [5] 10.5 km (4:54 / km)
shoes: Inov-8
Tuesday Jul 1, 2014 #
running hills 29:19 [3] 6.0 km (4:53 / km) +165m 4:18 / km
ahr:121 max:161 shoes: Five Finger KSO Black
just easy up and down, need a bit of strenth back...
running warm up/down 7:54 [2] 1.6 km (4:56 / km)
shoes: New Balance MT10
lot of exercises to do lets hope it gets me fixed
running 24:36 [3] 5.0 km (4:55 / km)
shoes: New Balance MT10