Training Log Archive: Coach.dionIn the 31 days ending Aug 31, 2015:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||
Monday Aug 31, 2015 #
running 52:11 [3] 11.0 km (4:45 / km)
shoes: MT 10 V2
back through Claremond and the River
Sunday Aug 30, 2015 #
running long 2:10:10 [3] 23.0 km (5:40 / km) +780m 4:50 / km
shoes: Vivo trail
Up short cut to Bridel path
Up to top around dams
down the way I headed up
Saturday Aug 29, 2015 #
running 2:33:15 [3] 27.0 km (5:41 / km) +720m 5:00 / km
shoes: MT 10 V2
Forest, up Leo's ladder contour path to Nek,
Road to Southen Cross Green belts home
Friday Aug 28, 2015 #
running 24:33 [2] 5.0 km (4:55 / km)
shoes: Vivo Road
Thursday Aug 27, 2015 #
running 31:41 [2] 6.4 km (4:57 / km)
shoes: Vivo Road
running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: Vivo Road
running intervals 23:07 [5] 7.0 km (3:18 / km)
shoes: Vivo Road
38 - 40sec
first 25 only had 20 sec rest
next set had 30 sec rest
decided that 35 was enough with my calf not 100% right.
running warm up/down 4:01 [2] 1.0 km (4:01 / km)
shoes: Vivo Road
5 x 200m easy with little rest
really just timing the boys as they pushed on to 50!
Wednesday Aug 26, 2015 #
running long 1:04:58 [3] 13.6 km (4:47 / km) +200m 4:27 / km
shoes: Vivo Road
Tuesday Aug 25, 2015 #
running 40:10 [3] 8.2 km (4:54 / km) +160m 4:28 / km
shoes: NB Trail 00
back over foot bridge
running warm up/down 17:00 [2] 3.5 km (4:51 / km)
shoes: Vivo Road
running 22:30 [4] 6.0 km (3:45 / km)
shoes: Vivo Road
5:38 5:37 5:37 5:35
90sec rest
running warm up/down 19:55 [2] 4.0 km (4:59 / km)
shoes: Vivo Road
Monday Aug 24, 2015 #
running 52:12 [3] 11.0 km (4:45 / km) +130m 4:29 / km
shoes: NB 910
back by the cannel
Sunday Aug 23, 2015 #
running long 1:52:13 [3] 22.1 km (5:05 / km) +640m 4:26 / km
ahr:136 max:160 shoes: NB 910
then ran down and home again
Saturday Aug 22, 2015 #
cycling warm up/down 26:21 [2] 5.7 km (13.0 kph) +100m
running race 21:20 [4] 5.5 km (3:53 / km) +110m 3:32 / km
shoes: NB 910
2 laps of trail running 10:13 and 11:06
I lead all the way... but running is easy and it doesn't take much to beat a couple of Mnt bikers
cycling race 35:11 [4] 10.7 km (18.2 kph) +220m
9:20 8:49 8:33 8:28
Yes I got faster and faster...
Friday Aug 21, 2015 #
running 28:54 [2] 6.0 km (4:49 / km)
shoes: NB 610
Thursday Aug 20, 2015 #
running warm up/down 20:02 [2] 4.0 km (5:01 / km)
shoes: NB 610
running hills 20:49 [3] 5.0 km (4:10 / km) +100m 3:47 / km
shoes: NB 610
ups 2:13-2:17
downs 1:45-1:58
running warm up/down 21:59 [2] 4.6 km (4:47 / km)
shoes: NB 610
Wednesday Aug 19, 2015 #
running long 1:06:04 [3] 13.5 km (4:54 / km) +190m 4:34 / km
ahr:130 max:148 shoes: NB 610
Tuesday Aug 18, 2015 #
running warm up/down 16:55 [3] 3.5 km (4:50 / km)
shoes: Vivo Road
running intervals 7:30 [4] 2.0 km (3:45 / km)
shoes: Vivo Road
But after 1400m my calf tweaked...
running warm up/down 19:42 [3] 4.0 km (4:56 / km)
shoes: Vivo Road
Monday Aug 17, 2015 #
running 37:57 [3] 7.9 km (4:48 / km)
shoes: MT 10 V2
running intervals 3:14 [3] 1.1 km (2:56 / km)
shoes: MT 10 V2
1 x 100m 15.5sec
Sunday Aug 16, 2015 #
running race 2:04:51 [4] 30.0 km (4:10 / km) +400m 3:54 / km
shoes: Vivo Road
worked some for the hill but to many good 40+ guys running so I ended up running with Steve and Graham
64:01
60:50
Saturday Aug 15, 2015 #
running tempo 59:05 [3] 12.5 km (4:44 / km) +180m 4:25 / km
shoes: Vivo trail
then up Southen Cross
OK down GBs to the bottom after Strava records!!!
Friday Aug 14, 2015 #
running 18:55 [2] 4.0 km (4:44 / km)
shoes: Inov-8
Thursday Aug 13, 2015 #
running intervals 41:17 [4] 9.0 km (4:35 / km)
shoes: NB Trail 00
5 x 200m fast tempo 37-39
Wednesday Aug 12, 2015 #
running warm up/down 29:22 [2] 6.0 km (4:54 / km)
shoes: NB Trail 00
running intervals 2:58 [3] 1.0 km (2:58 / km)
shoes: NB Trail 00
Tuesday Aug 11, 2015 #
running hills 38:06 [3] 8.0 km (4:46 / km) +70m 4:34 / km
shoes: Vivo Road
stopped at Glengarrac for hills
5 x 200 took them easy
Monday Aug 10, 2015 #
running long 2:03:18 [4] 30.0 km (4:07 / km)
shoes: Vivo Road
loops back through Tokai and Bergvleit
21:47 20:37 20:25
20:06 19:55 20:29
managed to hold onto MP
Sunday Aug 9, 2015 #
running 58:53 [2] 12.0 km (4:54 / km) +200m 4:32 / km
shoes: Vivo Road
Saturday Aug 8, 2015 #
running long 2:44:17 [4] 20.6 km (7:58 / km) +1500m 5:51 / km
shoes: Vivo trail
on the Maclears 91min was hard work and not as easy as it should have been
back the same way down
Friday Aug 7, 2015 #
running 24:47 [2] 5.0 km (4:57 / km)
shoes: Vivo Road
Thursday Aug 6, 2015 #
running 50:52 [3] 11.1 km (4:35 / km) +250m 4:07 / km
shoes: Vivo trail
running 21:06 [1] 3.4 km (6:12 / km)
shoes: Vivo Road
running intervals 32:27 [5] 9.0 km (3:36 / km)
shoes: Vivo Road
10:58 10:53 10:36
Wednesday Aug 5, 2015 #
running 53:15 [3] 11.1 km (4:48 / km)
shoes: MT 10 V2
Tuesday Aug 4, 2015 #
running warm up/down 41:42 [3] 9.0 km (4:38 / km)
shoes: Vivo Road
5km warm down 22:23
running hills 14:21 [4] 4.0 km (3:35 / km) +60m 3:20 / km
shoes: Vivo Road
500m up +_ 1:55
500m down +_ 1:33
Monday Aug 3, 2015 #
running warm up/down 33:12 [2] 7.0 km (4:45 / km)
shoes: Vivo Road
running intervals 3:05 [4] 1.0 km (3:05 / km)
shoes: Vivo Road
Sunday Aug 2, 2015 #
running warm up/down 20:44 [2] 4.0 km (5:11 / km)
shoes: Vivo Road
running race 36:47 [4] 10.0 km (3:41 / km)
shoes: Vivo Road
running warm up/down 5:11 [1] 1.0 km (5:11 / km)
shoes: Vivo Road
Saturday Aug 1, 2015 #
running long 1:48:37 [3] 16.0 km (6:47 / km) +750m 5:30 / km
shoes: Vivo trail
up Nursary 16:30!
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