Training Log Archive: Coach.dionIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
running hills 1:01:24 [3] 13.0 km (4:43 / km) +280m 4:16 / km
shoes: Inov-8
1.6km long climb 160
did run on a bit onto the mountian before heading back to get the distance
Saturday May 30, 2015 #
running hills 1:07:35 [5] 14.5 km (4:40 / km) +350m 4:10 / km
shoes: Five Finger KSO Black
10 x hills about 350 long 32m climb
up down
1:50.6 1:37
1:50.6 1:38.8
1:50.6 1:34.8
1:47.7 1:35.2
1:45.0 1:35.4
1:43.7 1:37.0
1:45.5 1:34.5
1:43.5 1:35.8
1:45.7 1:34.5
1:44.9 1:37.5
Friday May 29, 2015 #
running hills 28:35 [4] 6.0 km (4:46 / km) +180m 4:09 / km
shoes: Five Finger KSO Black
didn't go fast, legs aren't ready to be pushed, but need the hills...
Thursday May 28, 2015 #
running warm up/down 23:26 [2] 5.0 km (4:41 / km)
shoes: 5 Finger test pair
running intervals 3:13 [4] 1.0 km (3:13 / km)
shoes: 5 Finger test pair
0:38.9 0:39.7 0:37.8 0:38.7 0:38.1
back to training next week
Wednesday May 27, 2015 #
running hills 25:26 [3] 5.1 km (4:59 / km) +140m 4:23 / km
shoes: NB 610
Tuesday May 26, 2015 #
running warm up/down 37:13 [3] 7.3 km (5:06 / km)
shoes: Five Finger KSO Black
and warm down back
no session
Monday May 25, 2015 #
running 18:38 [2] 4.0 km (4:40 / km)
shoes: NB 610
Sunday May 24, 2015 #
running race 5:54:07 [5] 48.7 km (7:16 / km) +2100m 5:59 / km
shoes: MT 10 V2
Oceans Trail around Devils Peak, around and over Table mountain...
3rd and 1st 40+
Saturday May 23, 2015 #
running 17:33 [3] 4.0 km (4:23 / km)
shoes: Vivo trail
Friday May 22, 2015 #
running 18:54 [2] 4.0 km (4:44 / km)
shoes: NB 610
Thursday May 21, 2015 #
running 26:16 [3] 5.3 km (4:57 / km)
shoes: Vivo Road
one hill
then back to the club
Sunday we race...
Wednesday May 20, 2015 #
running 35:02 [3] 7.5 km (4:40 / km)
shoes: Vivo Road
Tuesday May 19, 2015 #
running warm up/down 36:07 [2] 7.4 km (4:53 / km)
shoes: Vivo Road
running intervals 7:55 [4] 2.0 km (3:58 / km)
shoes: Vivo Road
300m 200m
1:00.3 1:02.0
0:58.8 0:59.9
0:59.0 0:59.5
0:58.0 0:57.9
Monday May 18, 2015 #
running 35:44 [3] 7.3 km (4:54 / km)
shoes: NB 610
0:09.8 0:09.1 0:08.4 0:08.8 0:08.7 0:09.4
Felt easy running at that pace, need to start upping the tempo
Sunday May 17, 2015 #
running race 3:26:39 [5] 24.4 km (8:28 / km) +2400m 5:41 / km
shoes: new 1010
Lead up the first Mountain, but couldn't up the pace in the 2nd half...
Ended 4th (2nd 40+)
5 min faster then last year and I felt a lot better.
Saturday May 16, 2015 #
running 22:58 [3] 5.0 km (4:36 / km)
shoes: montrail Streak grey
Friday May 15, 2015 #
running 23:33 [2] 5.0 km (4:43 / km)
shoes: Vivo Road
Thursday May 14, 2015 #
running hills 41:18 [3] 8.6 km (4:48 / km) +250m 4:12 / km
shoes: Vivo Road
Hills 8 x (30sec up 15sec rest 30sec up) easy down
Wednesday May 13, 2015 #
running 1:06:07 [3] 12.1 km (5:28 / km)
shoes: NB 610
Tuesday May 12, 2015 #
running warm up/down 19:24 [2] 4.0 km (4:51 / km)
shoes: Five Finger KSO Black
running intervals 14:38 [5] 4.0 km (3:40 / km)
shoes: Five Finger KSO Black
01:18.2 00:32.0
01:17.8 00:31.7
01:20.7 00:29.1
01:20.5 00:28.2
01:17.6 00:30.9
01:19.2 00:30.9
01:18.7 00:31.2
01:21.3 00:30.4
running warm up/down 16:40 [2] 3.3 km (5:03 / km)
shoes: Five Finger KSO Black
Monday May 11, 2015 #
running 49:17 [2] 10.2 km (4:50 / km)
shoes: Vivo Road
Sunday May 10, 2015 #
running warm up/down 5:08 [2] 1.0 km (5:08 / km)
shoes: Vivo Road
running race 1:21:42 [5] 21.1 km (3:52 / km) +200m 3:42 / km
shoes: Vivo Road
19:21rolling hils
19:11 rolling hills and one really big hill
18:59 down and flat
20:03 buggered! (and stairs over the road)
4:08.5 1.1km which took us through the Castel.
Saturday May 9, 2015 #
running long 2:34:02 [3] 20.1 km (7:40 / km) +1200m 5:54 / km
shoes: Vivo trail
Maclears to Platteklip face of Mt 12:09
Down the ladders to Echo valley 9:26
Echo Valley 10:59
then Smuts track to Nursary and down
Home through Kirstenbosch and Green Belts
Friday May 8, 2015 #
running 18:29 [2] 4.0 km (4:37 / km)
shoes: Five Finger KSO Black
Thursday May 7, 2015 #
running warm up/down 25:10 [2] 5.1 km (4:56 / km)
shoes: MT 10 V2
running warm up/down 4:26 [2] 1.0 km (4:26 / km)
shoes: MT 10 V2
running intervals 8:52 [5] 3.0 km (2:57 / km)
shoes: MT 10 V2
0:37.1 0:38.0 0:36.0 0:36.9 0:34.9
0:34.8 0:36.0 0:34.5 0:35.5 0:35.1
0:33.9 0:35.2 0:33.8 0:35.2 0:35.2
Wednesday May 6, 2015 #
running 51:52 [2] 11.1 km (4:40 / km)
shoes: MT 10 V2
Tuesday May 5, 2015 #
running 34:01 [3] 7.5 km (4:32 / km)
shoes: Vivo Road
running warm up/down 19:10 [2] 4.0 km (4:48 / km)
shoes: Vivo Road
running intervals 14:47 [5] 4.0 km (3:42 / km)
shoes: Vivo Road
400m hard 100m easy x 4 (2 sets)
01:21.1 00:28.6
01:22.3 00:29.3
01:20.2 00:31.2
01:21.9 00:29.3
2 min rest
01:17.8 00:29.0
01:20.8 00:30.7
01:22.9 00:30.4
01:23.2 00:28.7
running 17:42 [3] 3.4 km (5:12 / km)
shoes: Vivo Road
Monday May 4, 2015 #
running 54:07 [3] 11.0 km (4:55 / km)
shoes: Vivo Road
No river finish, so a loop at the club
Sunday May 3, 2015 #
running race 4:07:57 [5] 39.1 km (6:20 / km) +2400m 4:51 / km
shoes: new 1010
ran OK the first half struggled on top and down. Ran the next section OK but rolled an ancle and banged my knee
last 5km was hard going and took another tumble!
8th and 3rd 40+
Saturday May 2, 2015 #
running 20:32 [2] 4.6 km (4:28 / km)
shoes: Vivo Road
Friday May 1, 2015 #
running 23:19 [2] 5.1 km (4:34 / km)
shoes: Vivo Road