Training Log Archive: Coach.dionIn the 31 days ending Aug 31, 2017:
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| 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 | Tu | We | Th | ||||||||||||||||||||||||||||||||
Thursday Aug 31, 2017 #
running warm up/down 24:56 [2] 5.0 km (4:59 / km)
shoes: NB 910
running 21:13 [3] 5.5 km (3:51 / km)
shoes: NB 910
4 x 500m 1:53 1:54 1:54 1:55
5 x 400m 94 93 94 94 95
5 x 300m 69 68 68 68 69
Wednesday Aug 30, 2017 #
running 35:21 [3] 6.6 km (5:21 / km) +230m 4:34 / km
shoes: NB 910
up from R/Mem gate
level 1 and down and over foot bridge
did venture of the route to check out a strava segment!
Tuesday Aug 29, 2017 #
running hills 1:00:27 [4] 12.5 km (4:50 / km)
shoes: Vivo EVA
4 x Hills at Boshoff
not hard, controlled, calf still sore!
2:15 up and about 2:10 down
4.5km warm down
Monday Aug 28, 2017 #
running 37:21 [2] 6.4 km (5:50 / km) +200m 5:03 / km
shoes: NB 910
up single track from R/mem entrance
turn off on first level past R/mem,
down single track
over foot bridge and back to club
Sunday Aug 27, 2017 #
cycling 1:52:46 [4] 50.0 km (26.6 kph) +780m
Nek, Chappies and Ou Kaapse Weg!
running 13:53 [2] 3.0 km (4:38 / km)
shoes: NB 910
Saturday Aug 26, 2017 #
running 14:50 [2] 3.0 km (4:57 / km)
shoes: NB 910
Friday Aug 25, 2017 #
running 27:27 [2] 5.5 km (4:59 / km) +35m 4:50 / km
shoes: Vivo EVA
Thursday Aug 24, 2017 #
running warm up/down 24:35 [2] 5.0 km (4:55 / km)
shoes: Vivo EVA
running intervals 36:08 [4] 8.8 km (4:06 / km)
ahr:153 max:160 shoes: Vivo EVA
39.6 40.5 40.8 43.3 42.4
42.1 43.0 43.4 43.7 42.6
43.1 43.5 44.3 43.8 43.8
43.8 43.5 43.0 44.4 43.9
Achilles was sore and calf still isn't right, so I can run fast!
slows started at 61 and the last couple were 69 and then 72!
Wednesday Aug 23, 2017 #
running 1:12:55 [3] 14.0 km (5:13 / km) +300m 4:42 / km
shoes: Vivo EVA
Back on the road, Rhodes Drive and set a steady pace.
Tuesday Aug 22, 2017 #
running warm up/down 17:53 [2] 3.5 km (5:07 / km)
shoes: Vivo EVA
running intervals 21:52 [4] 6.0 km (3:39 / km)
ahr:153 max:165 shoes: Vivo EVA
3:42 3:35
3:42 3:35
3:40 3:36
running warm up/down 18:06 [3] 4.0 km (4:32 / km)
ahr:142 max:154 shoes: Vivo EVA
Monday Aug 21, 2017 #
running 56:14 [2] 10.0 km (5:37 / km) +250m 5:00 / km
shoes: Vivo Trail 2015
Sunday Aug 20, 2017 #
running hills 2:01:12 [5] 24.5 km (4:57 / km) +800m 4:15 / km
ahr:141 max:163 shoes: Vivo EVA
running with a full pack so time a little slow, oh it was also hot and dry!
Up 8:57 down 7:07
Up 8:55 down 6:57
Up 9:07 down 7:04
Up 9:08 down 7:17
Up 9:27 down 7:04
back home 19:44
Saturday Aug 19, 2017 #
running long 2:42:15 [3] 17.0 km (9:33 / km) +1200m 7:03 / km
shoes: Salming trail
Up Vlakenburg and then on route to Elephants Eye and back
just easy and fun
Friday Aug 18, 2017 #
running 33:46 [4] 7.0 km (4:49 / km) +160m 4:20 / km
shoes: NB 610
started just over 2:00 and ended just under
Thursday Aug 17, 2017 #
running warm up/down 24:37 [2] 5.0 km (4:55 / km)
shoes: Vivo EVA
running 32:01 [4] 8.5 km (3:46 / km)
shoes: Vivo EVA
1:48 1:46 1:48 1:48
5 x 400
86 86 87 88 87
5 x 300
64 65 66 65 66
3km tempo
12:02
calf still sore so no fast running
Wednesday Aug 16, 2017 #
running 1:13:36 [3] 14.0 km (5:15 / km) +200m 4:54 / km
shoes: Vivo EVA
Bishopscourt back
Tuesday Aug 15, 2017 #
running hills 1:10:10 [4] 15.0 km (4:41 / km) +200m 4:23 / km
shoes: Vivo EVA
6 x 500m hill end of Boshoff
Calf still sore so didn't run hard, just controlled
about 2:15 up and same down (hill +_22m climb)
Monday Aug 14, 2017 #
running 55:49 [3] 11.0 km (5:04 / km)
shoes: Vivo EVA
Sunday Aug 13, 2017 #
running race 2:07:00 [4] 30.0 km (4:14 / km) +450m 3:56 / km
shoes: Vivo EVA
Simon's Town Block.
Easy up Red Hill
85min for the 21 from 9km to end
Saturday Aug 12, 2017 #
running race 1:56:27 [5] 22.1 km (5:16 / km) +560m 4:41 / km
shoes: Salming trail
route from Beach day sight.
cat walk to river, up over bridge
loop on other side (didn't like the coastal rocks very slow, lost time of 3rd)
back up to road
under bridge climb (went ok)
over the top and down, slow (had taken 3rd on the climb, but just don't have the technical speed)
finished 4th and 1st old man
Friday Aug 11, 2017 #
running 22:21 [2] 5.0 km (4:28 / km)
shoes: Vivo Trail 2015
but no avo's had fallen, so back without any loot!
Thursday Aug 10, 2017 #
running 23:28 [3] 5.0 km (4:42 / km)
shoes: Vivo EVA
then a little track:
500 1:45
400 79
300 56
200 35.5
100 17.0
Wednesday Aug 9, 2017 #
running 15:01 [2] 3.2 km (4:42 / km)
shoes: Vivo EVA
and back
Tuesday Aug 8, 2017 #
running 28:56 [2] 5.8 km (4:59 / km)
shoes: Vivo EVA
Monday Aug 7, 2017 #
running warm up/down 19:08 [2] 3.5 km (5:28 / km)
shoes: Vivo EVA
running intervals 5:26 [3] 1.5 km (3:37 / km)
shoes: Vivo EVA
1:47 1:48 1:50
Sunday Aug 6, 2017 #
running 13:49 [2] 3.0 km (4:36 / km)
shoes: Vivo EVA
Saturday Aug 5, 2017 #
running 5:17:31 [5] 39.8 km (7:59 / km) +2446m 6:06 / km
shoes: Salming trail
Leg 1 1h32:55
not unhappy with that but not climbing well (sub 90 would be the aim for me)
Leg 2 2h02:19
Again I had run ok and can't moan. no flying over the trails but with will trail runs it should come back! (10 min off what I have run)
Leg 3 1h42:12
This leg was slow! have run 1h24 and as I felt the Nek I though I would be around 90... my single track running was slow through the manganese Mines
Friday Aug 4, 2017 #
running 14:14 [2] 3.0 km (4:45 / km)
shoes: Vivo EVA
Thursday Aug 3, 2017 #
running 13:54 [2] 3.0 km (4:38 / km)
shoes: Vivo EVA
little taper for HBTC
Wednesday Aug 2, 2017 #
running 40:41 [2] 8.2 km (4:58 / km)
shoes: Vivo EVA
cut the run short, have to get a little life back into my legs before the weekend
loop through the subway down to the river and back
Tuesday Aug 1, 2017 #
running hills 1:15:39 [5] 15.6 km (4:51 / km) +340m 4:22 / km
ahr:138 max:169 rhr:40 weight:67.3kg shoes: Vivo EVA
up to the Mill (2 hills)
over foot bridge
Ring Road
hill up past Tennis courts
then down
Up R/Mem
joggers path to forest
little side hill
Joggers path to lights
Up Orchard
then Thorn
before a loop on Boshoff